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F3 Black Swamp | July 19, 2024

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The Commons (Levis Commons)

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Date(s) - 08/04/2020
6:00 pm - 6:45 pm

Site Q - OK

Levis Commons


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 PAX typically head out for some second F at one of the nearby establishments.



  1. ThaiGuy

    Q 8/4/2020:
    – Fitness Fellowship Faith

    – 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, rain, shine, snow
    4. It is 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)= 13
    1. ThaiGuy (Q)
    2. Nimbus
    3. Bonze
    4. Myron bowers Tupac
    5. Huckleberry
    6. Funky monkey
    7. Chanel
    8. Dr banana
    9. Hannible
    10. Shawshank
    11. Chubbs
    12. Meatloaf
    13. Dutch

    The Thang:
    – Theme: boombox Beatdown
    – Workouts in cadence to songs

    PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.

    Warm up: windmills and run around the clock.

    1. Upper body Exercise: merkins / half burpee
    Song: Roxanne, The Police  (3:15)
    27 (Roxane) Merkin
    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

    2. Core Exercise: LBCs (little baby sit ups) and hold LBC.
    Song: I love the Way You Lie, Eminem and Rhianna  
    Every time Rhianna sings, freeze in a held LBC. 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

    3. 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

    4. 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

    5. Core. The song: ‘circle of life’ The Lion King
    Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing the PAX feet down then the next person goes and so on until the song ends.

    Break – 10 seconds

    6. 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.

    – Side straddle hops to the song jump around

    COR – 13
    1. Nimbus
    2. Bonze
    3. Myron bowers Tupac
    4. Huckleberry
    5. Funky monkey
    6. Chanel
    7. Dr banana
    8. Hannible
    9. Shawshank
    10. Chubbs
    11. Meatloaf
    12. Dutch
    13. ThaiGuy


    Six – Chanel

    Announcements: Tupac talked about the cherry street opportunity, huckleberry talked about duck drop fundraiser, Dutch talked about giving blood option one GroupMe.

    Prayers: For those seeking new jobs / interviews in place, ThaiGuys girlfriend diagnoses / treatments / fast recovery, for all those affected by COVID,

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