Image Image Image Image Image Image Image Image Image Image

F3 Black Swamp | June 19, 2024

Scroll to top

Top

One Comment

The Commons (Levis Commons)

Loading Map....

Date/Time
Date(s) - 02/09/2021
6:00 pm - 6:45 pm

Site Q - OK

Location
The Commons (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. The PAX typically head out for some second F at one of the nearby establishments.

The Commons

Comments

  1. John 'Huffy' Peer

    Huffy Beatdown at the Commons – Another Huffy Production
    This is what happens when our venue is not shoveled – Major Audibles!!
    PAX: Huckleberry, Chubbs, Ponzi, Moana, Charmin, Tupac, and Huffy (Q)

    F3 stands for Fitness, Fellowship, and Faith
    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    Our Core Principles are: – Our workouts are:
    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.
    End with a Circle of Trust.
    We started with a warm up set of side straddle hops, demoed some new stuff, paired up and got to work.

    The Beatdown consist of 3 stations All had to be moved due to 4 to 6 inches of snow, but we still got the work in.
    Pair up in Groups of 2 (possible 1 group of 3)

    Station #1
    Stagger Merkins (10 Each Side) 20 Reps
    Decline Merkins (Feet on Step) 20 Reps
    Incline Merkins (Hands on Step) 20 Reps
    Dips 20 Reps

    Station #2
    American Hammers (2 is 1) 20 Reps
    Imperial Walkers (2 is 1) 20 Reps
    Progressive Big Boy Jabs 20 Reps
    Plank Jack Shoulder Taps (4 Count) 20 Reps

    Station #3
    Jump Shots 10 Each Side
    3 Step Heismans 20 Reps
    Side Squat Calf Raises 25 Reps
    Sprint (there and back) 30 Yards

    Run a Lap and Repeat
    With another Audible I threw in some Merkins to the song Flower (Sally Up, Sally Down), and some Side Straddle Hops and Jump Squats to the Beastie Boy classic “Girls”.
    We then got back to work and finished off strong.
    We ended in the circle of trust where Huck was the 6. There are few leaders in F3 who are as complete as Huck. The first 2 Fs are well covered, and he excels at giving the PAX awesome 3rd F volunteer opportunities. Thanks for the friendship and the leadership brother!!
    We ended with announcements and prayers. Thanks to the PAX that showed up and out on this fully audibled night.
    Side Note: We are once again starting out Commons Beatdowns in Sun Light. I love the gloom but this was a nice change!!

Submit a Comment