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F3 Black Swamp | July 20, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 12/07/2021
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.

The Commons

Comments

  1. Chris Tracey

    Tues 6:15p 12/7/21
    Charmin Skip – 80th Anniversary of Pearl Harbor
    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: Chanel, Chit Chat, Red Barron, Ponzi, Hannibal, Everest

    Exercises:
    1. 15 – SSH
    2. 15 – windmill
    3. Arm circles, butt kickers, high knees
    4. 15 – Sprinters w/ Jump
    5. 15 – Air squats w/ twist
    6. 15- Single arm half-burpee (alternate)
    With Coupon
    1. Curls (10 full, 10 upper, 10 lower)
    2. Shoulders (fly)
    3. Back lunge with coupon overhead
    4. Kettle Swings
    5. Row
    6. Squat press twist

    4 Stations:

    1. Merkins
    a. 10 Fist Tricep Ext.
    b. 10 Bounce (Alt mid, wide)
    c. 10 X
    d. 10 Side to Side
    e. 10 Staggered

    2. Animal
    a. 15 Animals
    b. 15 Bear Crawl to Crawl Bear
    c. 15 Explosive Leg Tucks
    d. 15 Carolina Dry Dock w/ Kick Back

    3. Planks
    a. 15 Plank with Twist
    b. 15 Plank with Reach
    c. 15 Side Plank (Alternate Knee to Toe)

    4. Step-Up
    a. 25 – Elevated Mtn Climbers w/ crossover (2 is 1)
    b. 25 – Elevated In & Outs (hands at side)
    c. 25 – Elevated Leg Raises (alternate) (2 is 1)
    d. 80 – Dips

    DIDN”T FINISH:
    Ab Circuit: 25 each
    • In & Outs
    • Bicycles (each way)
    • Crunchy Frog
    • Wide leg or cross leg sit ups
    • Fifer Sissors
    • Pulse Ups
    • 100 – American Hammer (1 is 1)
    6th – Chanel
    Prayer Intentions – Charmin friend Tony. He passed away from cancer at 6pm today. Ponzi friend has Covid.

    Always an honor and a pleasure!

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