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Date/Time
Date(s) - 04/06/2021
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.
F3 The Commons
4/6/21 at 6 pm
PAX:
Thai Guy
Ponzi
TuPac
Brett Calvert-FNG
Q: Huckleberry
F3 (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 Trust
WARM 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’s
THANG:
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’s
Riffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy Back
E: 40 E2K (2 is 1)
N: 40 Ninja Squats
D: 40 Diamond Merkins
Riffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy Back
N: 20 No Surrenders
O: 20 Overhead Block Squats
Riffle Carry Cindy to Fire-Pit
20 Merkins at Fire Pit
Riffle Carry Cindy Back
10 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