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Date/Time
Date(s) - 11/29/2022
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.
Rockin’ It Out
Q: Nimbus
PAX:
Ponzi
Bonds
Everest
Houdini
Chit Chat
Happy
Nimbus
Warmups:
Side straddle hops
Windmill
run lap
Beatdown:
20 reps of each (except burpees):
Air Pumps
Merkins
High Plank Hold (20 seconds)
Dips
Run Lap
Big boy situps
American Hammers
Flutter Kicks
Windshield Wipers
Run Lap
Side straddle hops
Lunges
Jump squats
Al Gore hold (20 seconds)
Rows w/coupon
Curls w/coupon
Overhead press w/coupon
10 burpees
Run lap
Imperial walkers
LBCs
Plank Jacks
Mountain Climbers
Run lap
Playlist:
Nothin’ But A Good Time – Poison
Fuel – Metallica
I’m the One – Van Halen
Turn Up the Radio – Autograph
Bad Medicine – Bon Jovi
Shot in the Dark – Ozzy Osbourne
Rocket – Def Leppard
Sleeping Bag – ZZ Top
Announcements (Dec 9 Holiday Fellowship, Glass City Marathon)
Prayer Requests
Closing prayer