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Date/Time
Date(s) - 01/02/2024
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.
Block Party at the Commons – Another Huffy Production
PAX: Everest, Huckleberry, Ponzi, Thai Guy, Bagels, & Huffy (Q)
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts:
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Warm Up:
21 SSH, 10 Old Man Windmills, Huggers, and a warm up lap.
The Beatdown:
4 cones ( 1 every 15 Yards) – Cone 1 starts with the Start #, Double the reps at cone #2, Double cone #2’s reps at cone #3, and Double cone #3 reps at cone #4, then return to cone #1 for the next exercise. Example Start # 4 Reps = 4 Reps at cone #1, 8 reps at cone #2, 16 reps at cone #3, and 32 reps at cone #4.
Start # Double Count at Each Cone
4 Staggered Squat
4 Cinder Curls
1 Man Maker
Sprint
2 Pivot Jump Shots No Cinderblock
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Lap
2 Calf Raise Thrusters
4 Incline Merkin Hands on Cinderblock
2 Cinder Swings
Suicide
4 Jump Squats No Cinderblock
4 Lower Half Cinder Curls
4 Decline Merkins Feet on Cinderblock
Lap
1 Overhead Press
2 Upper Half Curls
4 Smurf Jacks No Cinderblock
Sprint
4 Merkins No Cinderblock
2 Upright Rows
2 Curl Press
Got in the COT and stretched out the back and arms. Did the Count-O-Rama / Name-O-Rama. I made Ponzi the 6. He’s been leading by example since he joined F3 and has been a faith Site AO for the Commons for years!! Much appreciated my Brother!! We finished with announcements and Prayer. I am Blessed and honored to be able to Q for this awesome group of gentlemen!!