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Date/Time
Date(s) - 11/23/2021
6:15 pm - 7:00 pm
Site Q - Charmin
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.
WEBSITE POST:
Welcome to F3: fitness – fellowship – faith
Mission statement:
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
The Thang:
We will do exercises while listening to music. Some will be done with a block. We will mosey after each song.
SONG. Exercise. KEY WORD. EXERCISE
Blur – Song 2. High Knees. Woo-Hoo Burpee
——————————————— MOSEY ———————————————
Tubthumping. Standing with block. Down / Up again Squirrel. (Squat curl)
——————————————— MOSEY ———————————————
Pumped up Kicks. Scissor kicks Kicks Flutter kicks
——————————————— MOSEY ———————————————
Salt n Pepa – Push it In plank on block. push it alternating hand merkins
——————————————— MOSEY ———————————————
Step by Step. Squat step alternating lunge
——————————————— MOSEY ———————————————
Linkin Park – Crawling LBC crawling bear crawl
——————————————— MOSEY ———————————————
You Can’t Touch This. shoulder taps touch mike tyson
——————————————— MOSEY ———————————————
COT:
Countorama
Nameorama
6
FNG today
Announcements
Prayer
PAX LIST:
Footloose – Q
Houdini
Bonds
Charmin
Chubbs
Huckleberry
Everrest
Solo
Chanel
Red Barron
Venom
Teflon – FNG (David Jamison?)