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F3 Black Swamp | June 20, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 06/29/2021
6:15 pm - 7:00 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. Charmin

    Tues 6pm 6/29/21
    Charmin Stimulus
    Q – Charmin
    Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
    5 Core Principles:
    1. All Men
    2. Free
    3. Outdoors
    4. Led in Rotating Fashion
    5. Ends in COT
    Pax: Ponzi, Hawkeye, Ant Man, Chanel, Huckleberry
    Exercises: (trainingfervor Insta) – didn’t get to 17-20
    1. 15 – SSH
    2. 15 – High knees
    3. 15 – Air squats w/ twist
    4. 10 – Burpees
    5. 1 DB – 15 Toe touch – alternate
    6. 2 DB 15 – oblique twist with reach and kick out (alternate)
    7. 1 DB – straight arm, same leg goes out (alternate)
    8. 1 DB 15 – Marching crunch, DB reach up (can do at diagonal)
    9. 1 DB – Side leg lift with twist
    10. 1 DB – wide leg oblique crunch (lean L/R)
    11. 1 DB – Figure 8… step forward pass DB underneath
    12. 1 DB – one arm out wide — curl leg in to squat and drop DB
    13. 2 DB – Marching Figure 8 with DBs
    14. 2 DB – Jumping jack – out fly, in curl (legs out in both)
    15. 2 DB – kick/punch w/ alternate kick, down in middle squat
    16. 2 DB – on back, fly and bring knees up
    17. 2 DB – bent over fly, stand up, step back lunge
    18. 10 – side/front leg raise to opposite arm
    19. 2 DB – Squat with DBs In to split lunge with curl
    20. 20 – Double hand press to side raise

    4 stations – big square

    1. With Coupon (ALL 10 each arm)

    1. Curls – 10 lower, 10 upper, 10 hammer, 10 full
    2. Shoulders (fly or single fly)
    3. Kettle Swings
    4. Row to Press

    Run around square

    2. Merkin station

    1. 10 Fist
    2. 10 Bounce (Alt mid, wide)
    3. 10 Side to Side
    4. 10 Staggered

    Run loop

    3. Band work station

    1. 10 clamb shells, 10 raised
    2. 10 One-legged bridge (60, 30)
    3. 10 yards Walk with band – side-ways
    4. 10 yards Walk with band forwards

    Run loop

    4. Plank station

    1. 10 Plank with Twist
    2. 10 Plank with Reach
    3. 10 Side Plank (Alternate Knee to Toe)
    4. 10 Side Plank Hip Raise
    5. 10 Side Plank with Reach Unders

    Prayer Intentions – Chanel’s co-worker hit by a car and tragically killed while walking dog. Ponzi’s health and guidance as he makes some medical treatment adjustments. Nation over the 4th and our troops.

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