Loading Map....
Date/Time
Date(s) - 03/28/2023
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.
Date: 3/28/2022
Location: The Commons (Levis Commons)
Theme: BOOMBOX BEATDOWN
F3
• Fitness Fellowship Faith
Mission:
• To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors
4. It’s always led in a rotating fashion by the men of F3 – no professional training, you vs. you, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
• 6 PAX
• Q: Jay “Thai Guy” Solarik
The Thang:
• Theme: Boombox Beatdown
• Workouts in cadence to songs
The Warm Up:
Motivators to jump around
• Side straddle hops broken down from 10 to 1.
The Fun Stuff
• Group chose a body part (1-4 below) and we did a workout to a song for that body part.
1. Upper body
2. Lower body
3. Core
4. Full body
• Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
• Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
• Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
• Full body Exercise: Burpees and Side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.
Break – 10 seconds
• Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.
Break – 10 seconds
• Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
The Cool Down
Tug of war
• Split into 2 teams and did tug of war competition
• Team 1: Huckleberry, Patriot, Everest
• Team 2: Thai Guy, Nimbus, Ponzi
• Teams ran around the short loop in-between rounds
• Each team voted someone off from the other team
• Team 2 won both rounds
COR
• 6
NOR
1. Q: @Jay “Thai Guy” Solarik
2. @Rick “Huckleberry” Theilen
3. @Brian “Ponzi” Coil
4. @Paul “Everest” Petrillo
5. @Rey “Patriot” Gamboa
6. @Marius ”Nimbus” Paulikas
Six
• @Brian “Ponzi” Coil
COT (circle of trust)
Announcements Habitat – Let Huckleberry know if you want to sign up
• Grow Ruck – Sign up!
• Prayers for Bluto / health, Nashville victims and family, first responders, anything the PAX didn’t share who might want or need a prayer