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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) - 01/18/2022
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

Comments

  1. Huckleberry

    F3 Team Block Work
    The Commons
    1/18/22 at 6:15 pm

    PAX:
    Ponzi
    Radio
    Chanel
    Everest
    Solo
    Black Spider (2.0)
    Spider Mon (2.0)
    Lonzo
    Coors
    Q: Huckleberry

    F3 (Fitness, Fellowship and Faith)

    Mission:
    To plant, grow and serve small workout groups for the invigoration of male community leadership.

    Principles:
    1. Free of charge
    2. Open to all men
    3. Held outdoors, rain or shine, heat or cold
    4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    5. End with a Circle of Trust

    WARM UP:
    10 Motivators

    THANG:
    Teams of 3 each with a Block each.
    1,050 total reps as a Team at Cone 1:
    50 Imperial Squat Walkers
    100 Lt. Dan’s
    150 Merkins
    200 Big Boy Sit-ups
    250 Pickle Pounders
    300 Leg Raises
    Team member A begins reps (above) while team member B:
    15 Curls with Block at Cone 1
    Riffle Carry’s Block to Cone 2
    15 Overhead Press/Squats with Block at Cone 2
    Runs back to Cone 1 to resume the reps started by team member A.
    4. Team member A:
    15 Curls with Block at Cone 1
    Riffle Carry’s Block to Cone 2
    15 Overhead press/Squats with Block at Cone 2
    Runs back to Cone 1 to resume the reps continued by team member B.
    5. Team member B:
    Runs to Cone 2
    15 Overhead press/Squats with Block
    Riffle Carry’s Block to Cone 1
    15 Curls with Block
    COT: 6th was Black Spider (2.0)

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