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Date/Time
Date(s) - 02/14/2023
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.
“A Healthier Heart for V-Day”
Date: 2/14/2023
Time: 6:15 – 7:00 pm
Location: Levis Commons
Q: Nimbus
PAX: 7 total: Charmin, Megalodon, Lonzo, Huckleberry, Ponzi, Everest, Nimbus (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoors
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Side straddle hops in cadence
• Windmills in cadence
• Run one lap around Levis town square
The Beatdown:
Men completed a series of grouped exercises and then ran one lap around the Levis Commons town square. All exercises consisted of 20 reps except where * noted:
Big Boy Situps
Flutter Kicks (2-is-1)
Windshield Wipers
High Plank Hold* (20 seconds)
Run 1 lap
Lunges
Jump Squats
Glute bridges
Al Gore Hold* (20 seconds)
Run 1 lap
American Hammers (2-is-1)
Imperial Walkers (2-is-1)
Plank Jacks
Mountain Climbers (2-is-1)
Run 1 lap
Merkins
Air Pumps
Dips
Burpees
Run 1 lap
Hello Dollies
LBCs
Side straddle hops
Side plank * (20 seconds on each side)
Run 1 lap
Count-a-rama
Name-o-rama
The Six
Announcements
Prayers