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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) - 01/04/2022
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

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  1. John 'Huffy' Peer

    Embrace the Suck At the Commons -Another Huffy Production
    PAX:
    Stalker
    Huckleberry
    Charmin
    Huffy
    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.

    Our workouts:
    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.
    Station #1
    Rnd 1 – Kettle Block Swings 15
    Rnd 2 – Stagger Squats (15 Each Side) 30
    Rnd 3 – Curl – Press 20
    Rnd 4 – Man Makers 10

    Station #2
    Rnd 1 – Merkins 30
    Rnd 2 – Incline Merkins 25
    Rnd 3 – Derkins 25
    Rnd 4 – Dips 30

    Station #3
    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

    Station #4
    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)
    Repeato
    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!!

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