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F3 Black Swamp | July 20, 2024

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The Commons (Levis Commons)

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Date(s) - 07/20/2021
6:15 pm - 7:00 pm

Site Q - Charmin

The Commons


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


  1. Charmin

    Tues 6pm 7/20/21
    Charmin Ab Challenge
    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: Huckleberry, Huffy
    1. 15 – SSH
    2. 15 – High knees
    3. 15 – Jump squats
    4. 10 – Burpees
    5. Stretch out
    6. 7 – 50m Sprints on 20sec (5 sec rest)

    All 30 sec unless 1min mentioned
    7. Star jack with Coupons
    8. Curls …tap weight all the way on ground (1min)
    9. Coupon overhead w/ 1 arm – squat
    10. Squat thrust with Jump (squat to plank to jump) – basically burpee w/ merkin
    11. Front Lateral raise jacks (raise coupon in front both hands)
    5 – 50min sprints on 20sec
    12. On back Alternating V-Ups (1min)
    13. In & Outs – hold coupon, alternate legs bent, legs straight V
    14. Overhead static march (hold coupon over head) – 1min
    15. Plank on elbows….spiderman then hip dips (30 sec each)
    16. Lay on side….leg raise and toe touch
    17. Heel touches
    5- 50min sprints on 20 sec
    18. Plank ….raise coupon on each side
    19. Plank toe touch out to each side
    20. Flat on back – straight leg, move legs side to side with arms out
    21. Flat on back – Kettle bell press (bridge)
    22. Reverse sit ups with a twist (hold on to coupon behind head)
    23. Coupon rotation (hold out further than american hammer)
    24. American hammers (50 reps 1is1)
    90 sec rounds
    1. Squats
    2. Side to side walk with band on feet
    3. Jump rope

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