The Commons (Levis Commons)

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Date/Time
Date(s) - 05/30/2023
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.

The Commons

One thought on “The Commons (Levis Commons)

  1. Date: 5/30/2023
    Time: 6:15pm-7pm
    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 led in a rotating fashion by the men of F3 – no professional training, you vs. you, push yourself but know your limits and modify as needed
    5. It always ends with a Circle of Trust

    CoT (Count-o-rama):
    • 4 Pax
    1. Q: @Jay “Thai Guy” Solarik
    2. @Ray “Ten Pin” Gill
    3. @Brian “Ponzi” Coil
    4. @Rick “Huckleberry” Thielen

    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.
    • 10, 9, 8…

    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

    1. Ten pin’s choice: 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

    1. Ponzi’ choice: Core Exercise = crunches, hold crunch in plank position. With block and/or vest for up button.
    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

    1. Huckleberry’s choice: Full body Exercise = Burpees and Side straddle hops. Manmaker w/ block and/or vest for up button.
    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

    1. Ten Pin’s choice: Leg Exercise = Squats. With block and/or vest for up button.
    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

    1. Ponzi’s choice: Core excercise = 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.

    1. ThaiGuy’s choice: 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. Add vest for up button.

    The Cool Down
    Tug of war
    • Split into two teams and did a tug of war competition
    • Thai Guy / Ponzi vs. Huckleberry / Ten Pin, Thai Guy / Ten Pin won first round, losing team voted Thai guy off winning team, Huckleberry / Ten Pin beat Ponzi, Ponzi voted off Ten Pin from winning team, Huckleberry beat Ponzi, Huckleberry chose 20 imperial walkers for the team as last man standing.
    • Lesson learned: safety call out for tug of war… be careful not to release rope as it can bring the other team to the ground and can result in injury… Huck bumped his head when Ponzi lost grip of rope. Note this as a caution / something to be aware of if doing Tug-Of-War in the future.

    COR
    • 4

    NOR
    1. Q: @Jay “Thai Guy” Solarik
    2. @Ray “Ten Pin” Gill
    3. @Brian “Ponzi” Coil
    4. @Rick “Huckleberry” Thielen

    Six
    1. @Brian “Ponzi” Coil: Eh’d by dread, accountability / PAX keeps him coming out, name in being an accountant

    COT (circle of trust)

    Announcements / words of wisdom / prayer
    • Tag team challenge – sign up
    • Playhouse build on Thursday
    • Troops / first responders
    • Prayers for those things we keep to ourselves

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