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F3 Black Swamp | June 20, 2024

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The Commons (Levis Commons)

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Date(s) - 08/31/2021
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 6:15pm 8/31/21
    The Only 5 Exercises You Need
    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, Ponzi, Stalker, Picante,
    • FNG (Stalker) – Paul Pitrello (58) – Everest
    • FNG (Stalker) – Andrew (29) – Gopher

    4 Rounds
    Exercises: With coupon (ideally 15-25lbs dumbbells)
    1min each, 15 sec rest
    1. Curl to Overhead Press
    2. Dead Lift
    3. Kettle Bell Swing
    4. Reverse Lunge with straight Arm Lift
    5. Merkin to stand-up row

    Run a Lap (400m), plank or side straddle hop until 6th
    Add On Exercises (round 4):
    1min each:
    1. Burpees
    2. LBC’s
    3. Big Boy Sit Ups
    4. American Hammer
    5. Plank

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