Loading Map....
Date/Time
Date(s) - 11/14/2023
6:15 pm - 7:00 pm
Site Q - Ponzi
Location
Levis 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 11/14/23 BUDS Training
Q – Charmin
PAX – Everest, Anchor, Red Barron, Huckleberry, Fossil, Thai Guy, Megladon (Hudson Tracey)
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. SSH – 20, 4 ct
2. Squats – 15, 4 ct
3. Windmills – 15, 4 ct
4. Perfect stretch
5. Run 400m
All Exercises 15 reps unless listed
Lap 1:
1. HR Merkins – 15
2. 8 count body builder – 15
3. Absolutions – 10
4. Lt. Dans – 15
5. Plank jack with arm reach – 15
6. Run 400m
Lap 2:
1. Curls – 21’s (7, 7, 7)
2. Press with coupon (21)
3. Curls – 21s
4. Hold coupon while flutter kick
5. Crunchy Frog – 15
6. Big Boy Situps – 15
7. Run 200m
Lap 3:
1. Coupon swings – 15
2. LBC’s (25)
3. Freddy Mercury – 15 (2 is 1)
4. 4 count V-ups (8)
5. Hello Dollys, leg levers, flutter kick with coupon (2 is 1) 15
6. Wall Sit (60 sec)
7. Dips – 15
8. Incline merkins – 15
9. Decline merkins – 15
10. Run 200m
Lap 4:
• Coupon Swings (20)
• Back lunge, press – 15 (2 is 1)
• Merkins with coupon lift 4 count – 8
Didn’t get to…next time:
• Side lunge
• Plank Lifts
• Hip Thrust
Prayer Intentions – Ponzi Dad broke his hip.
Always a pleasure and an honor!