The Commons (Levis Commons)
Date/Time
Date(s) - 09/07/2021
6:15 pm - 7:00 pm
Site Q - Charmin
Location
The 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.
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Tues 6:15pm 9/8/21
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, Chanel, Picante, Everest, Chit-Chat (Panna Pompetrose? 47 -hasn’t been in a long time)
• FNG – Stephano Pompetrose – “Red Barron” (15)4 Rounds
Exercises: With coupon (ideally 15-25lbs dumbbells)
1min each, 3 reps of each exercise, 30 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 rowDuring Rest options: isometric squat, SSH, LBC, Big Boys, American Hammer, or just rest…PAX Choice!
After each 5min round: Run a Lap (400m), plank or side straddle hop until 6th
Prayer Requests: Picante’s friend lost both parents
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