The Commons (Levis Commons)

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1. Tues 6pm 10/5/21
   When They Ask How Was Leg Day!
   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, Hannibal, Everest, Bonds, Chit Chat, Red Barron, Chanel
   Run lap up to Nagoya (.4mi)
   Exercises: 15 – SSH
   1. 1min – High knees while jump rope
   2. 1min – plank to crouch – bring legs up and squat to upright position
   3. 30 sec each leg – back lunge to kick opposite hand
   4. 15 – Air squats w/ twist
   5. 12 – Burpees
   6. 20 – air squats will tapping inside of foot at top
   7. 20 – squats with around the world at top

   Core & Legs
   1. Bridge with one knee raise
   2. Pike with straight leg raise
   3. On back – tapping feet (bent knee)
   4. Top leg raise
   5. Inside leg raise
   6. On back – swimmers with slight cross over
   7. On back – V-ups (right, left, both while pulsing up
   8. On back – crunch – one leg straight, bend and reach with opposite elbow
   9. On back – alternate 4 straight leg lifts to 4 bent knee leg lifts
   10. On back – one leg bent, leg lift with straight leg

   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

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

   3. Band work
   1. 10 clamb shells, 10 raised
   3. 10 yards Walk with band – side-ways

   DID NOT FINISH BELOW:
   4. 10 yards Walk with band forwards

   4. Planks
   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 – Jennay – Covid

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