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F3 The Commons
4/6/21 at 6 pmPAX:
Thai Guy
Ponzi
TuPac
Brett Calvert-FNG
Q: HuckleberryF3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of TrustWARM UP STRETCH:
20 Count Quad Stretch (10 count each leg)
20 Wind Mills
20 Arm Circles (10 each direction)
20 Count Arms Behind Back (10 count each arm)
20 SSH’sTHANG:
If you fail, never give up, because F. A. I. L. Means: First Attempt In Learning.
End is not the end, in fact, E. N. D. Means: Effort Never Dies.
If you get NO as an answer, remember N. O. Means: Next Opportunity.
CHANGE YOUR MINDSET!
F: 40 Freddie Mercurys (2 is 1)
A: 40 American Hammers (2 is 1)
I: 40 Imperial Squat Walkers
L: 40 Lt. Dan’sRiffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy BackE: 40 E2K (2 is 1)
N: 40 Ninja Squats
D: 40 Diamond MerkinsRiffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy BackN: 20 No Surrenders
O: 20 Overhead Block SquatsRiffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy Back10 Motivators
COOL DOWN STRETCH:
10 Side Lunges (5 each side)
10 Slow Bend Toe Touches/Calf Raises
10 Neck Rolls (5 each direction)COT:
-Ponzi was the sixth
-Brett “Hawkeye” Calvert
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