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F3 Black Swamp | July 19, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 12/28/2021
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. Charmin

    Tues 6:15-7 12/28/21
    Charmin Holiday Dump Truck
    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: Bourbon, Huffy, Chanel, Huckleberry,
    Exercises: 10min (1min each)
    1. SSH
    2. Jump rope
    3. High knees
    4. Mtn climbers
    5. Alt. reverse lunge
    6. Prisoner squat
    7. Burpee
    8. Butt kicks
    9. Plank step out
    10. Plank shoulder tap
    Hip Strength: Seated Single Leg
    1. Hold x 10 sec
    2. Lifts x 10
    3. Circle R x 10
    4. Circle L x 10
    With Coupon
    1. Reverse Lunge w/ Raise 2 x 12
    2. Top Tap Side Raise 2 x12
    3. Floor Tap DB Curls 2×12
    4. Pushup w/ DB Row 2×12
    5. Mtn. Climbers 2×25 each
    6. 15 – Sit with legs up, press coupon
    7. 25 -American Hammer
    8. 25 – Bridge with coupon

    1. 10 Mr. Miyagi Plank (swipe hand in front)
    2. 10 plank diagonal (arm and opposite leg)
    3. 20 Alt Toe Touches
    4. 20 Plank Reaches

    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)
    d. 15 Side Plank Hip Raise
    e. 15 Side Plank with Reach Unders

    DID NOT DO: EXTRA
    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)

    Prayer Intentions – Covid, homeless, military
    Always a Pleasure and an Honor!

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