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Date/Time
Date(s) - 03/21/2023
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.
Tues 6:15p 321/23
Charmin Hustle!
Q – Charmin
PAX – Chanel, Chanel 2.0 (Mjolnir), Ponzi, Bonds
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. Perfect stretch
2. Pigeon stretch
3. Back openers on knees
4. SSH – 20
5. Mobilize the Hips (leg outside hand) 2x 30 sec
• Squats – 5×25
• Jump squats 4×20
• Wide stance squat 4×25
• Jumping lunge (alt.) 4×15
• Alt. side lunge 4×15
• Ankle taps with toe tap skips
• Plank tuck jacks
• Squats into right lunges, squat, left lunge
• Crisscrosses into walk-out push up
• Reverse lunge into twist of knee that comes up
• Hold coupon, on toes, side step back and forth 2 steps
• Core stabilization – one leg, around the world with coupon (smooth controlled)
• One leg, knee comes up, press coupons, then reverse lunge
• Reverse lunge while holding coupon up, push up fast with leg
Triceps – 3 sets (20 reps each move, all on back)
1. Roll-backs press
2. Elbow out press
3. G- press (rotate out from chest)
Ab Challenge (repeat for 3min)
Right, Right, knee, knee, left, left, knee, knee, now kick, now kick, straight, straight, walk up, walk up
• Pike Push-ups
• Reverse Sit-ups
• Tricep push
• Plank forward and back on elbows
Did not get to
• 15 yds – Hold coupon straight out, drive knee up fast, step out
• Sit-up with feet together
• U jumps one leg (up, back, side, up, back, side)
Prayer Intentions – Bonds work, Bonds home situation, Ponzi’s Grandson Oliver, Charmin wife job search, Chanel’s Maverick wrestling season champion, Our economy & world peace
Always a pleasure and an honor!