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Date/Time
Date(s) - 11/08/2022
6:15 pm - 7:00 pm
Site Q - Ponzi
Location
The Commons
Categories
Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship. The PAX typically head out for some second F at one of the nearby establishments.
Tues 6:15p 11/8/22
Red Wave – Battle of Jericho!
Q – Charmin
PAX – Bonds, Heisenberg, Ponzi, Everest, Sawdust, Chit Chat, Red Baron, Megladon (charmin 2.0)
Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
5 Core Principles:
1. All Men
2. Free
3. Outdoors
4. Led in Rotating Fashion
5. Ends in COT
Warm-up: (1min each)
1. SSH – 20
2. Hands go up reach under knee up, alternate – 20
3. Knee drive (2L, 1M, 2R) – 20
All Exercises 15 reps unless listed
Lap 1:
1. Pull-ups (max set, strict form)
2. Burpees
3. Absolutions
4. Lt. Dans
5. Plank jack with arm reach
Lap 2:
1. Pull-ups (pyramid up, 1, 10 sec, 2, 10 sec…failure. 10 sec, then 1 set of max)
2. Wall Sit (90 sec approx)
3. Hello Dollys and leg levers
4. Big Boy Situps
5. LBC’s and V-ups
Lap 3:
1. Pull-ups (3 working sets – same number each time, 20 sec rest)
2. Incline and decline Merkins – 20 each
3. Dips – 30
4. 180 squats – 20
5. American Hammers till failure
Prayer Intentions – Charmin wife job search (Nina – aka Fia – Avalanche). Heisenberg daughter Callie pregnancy – due in June. The Mid Term elections and all involved. Thankful for our right to vote!
Always a pleasure and an honor!