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F3 Black Swamp | July 19, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 04/27/2021
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

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  1. Huckleberry

    F3 Levis Commons
    4/27/21 at 6 pm

    PAX:
    Thai Guy
    Broom Ball
    Nimbus
    TuPac
    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)
    15 Wind Mills
    20 Arm Circles (10 each direction)
    20 Count Arms Behind Back (10 count each arm)

    THANG:
    Q selects a numbered chip that determines the WHAT:

    #1 (BLUE): Imperial Squat Walkers
    #2 (RED): American Hammers (2 is1)
    #3 (WHITE): Merkins
    #4 (SILVER): LBC’s
    #5 (GOLD): Run

    Q rolls the dice to determine the number of REPS (dice multiple by 10) with
    The exception of GOLD (#5).

    COOL DOWN STRETCH:
    20 Side Lunges (10 each side)
    10 Slow Bend Toe Touches/Calf Raises/Reach for Heavens
    20 Neck Rolls (10 each direction)

    COT:
    Nimbus was the Sixth
    Prayer Intentions: TuPac co-worker and Thai Guy’s brother-n-law.

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