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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.
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)