Date(s) - 01/04/2022
6:15 pm - 7:00 pm
Site Q - Charmin
The Commons (Levis Commons
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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Embrace the Suck At the Commons -Another Huffy Production
Started in the COT
F3 stands for: Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
Disclaimer: If the stupid I bring is too stupid, modify!
Warm up: Motivators
Beat down was station work to the beatdown below.
Rnd 1 – Kettle Block Swings 15
Rnd 2 – Stagger Squats (15 Each Side) 30
Rnd 3 – Curl – Press 20
Rnd 4 – Man Makers 10
Rnd 1 – Merkins 30
Rnd 2 – Incline Merkins 25
Rnd 3 – Derkins 25
Rnd 4 – Dips 30
Rnd 1 – Broad Jumps Round Trip 1
Rnd 2 – Calf Raise Jump Squats 25
Rnd 3 – Skip for Height (Round Trip) 1
Rnd 4 – Pivot Jump Shots (15 Each Side) 30
Rnd 1 – American Hammers (2 is 1) 50
Rnd 2 – Alternating Jab Big Boy Sit-Ups 30
Rnd 3 – Wide Squat with Knee Tuck (15 Each Side) 30
Rnd 4 – Plank Jack Shoulder Taps (2 is 1) 25
Run A Lap to Station 1 (Every Round)
When we finished all 4 rounds we did some work to AC/DCs Let There Be Rock (Guitar solos to singing). Started Plank to Merkins, the Squat to Jump Squat, then Plank to Merkin. Its a freaking long song.
We ended in the COT with Count-O-Rama to Name-O-Rama. Stalker was our 6. Awesome finally getting to know the HIM, the Legend, the Stalker!! We announce the Winter Challenge and closed in prayer. Everyone at this beatdown has pushed me farther, pulled me when I needed it, and has been a leader that I can try to become. I has an awesome time leading you HIMs!!