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F3 Black Swamp | July 13, 2024

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The Commons (Levis Commons)

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Date/Time
Date(s) - 03/01/2022
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. Huffy

    Kill’in It At The Commons – Another Huffy Production

    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

    The Disclaimer: I’m not a professional, its you against you, modify if you want to.

    PAX:
    Tai Guy
    Huckleberry
    Heisenberg
    Charmin
    Solo
    Radio
    Everest
    Red Barron
    Ponzi
    Huffy (Q)

    The Warm up.
    20 Side Straddle Hops
    15 Chain Breakers
    A Crap ton of Arm Circles
    Shoulder presses

    The Beatdown
    this one is designed to let you push yourself as hard as you want to. Truly a you vs you thing! 4 lines set up. You start out with a number of exercises at the starting line and double the number at each line going forward. Example: Start at 4 exercises. Next line is 8, then 16, then 32 reps. We ran a sprints after every 3 rounds.
    Start # Double Count at Each Cone
    4,8,16,32 Staggered Squat
    4,8,16,32 Cinder Curls
    1,2,4,8 Man Maker
    Sprint
    2,4,8,16 Pivot Jump Shots No Cinderblock
    2,4,8,16 Staggered Cinder Merkins
    4,8,16,32 Cinder-Bent Rows
    Sprint
    2,4,8,16 Calf Raise Thrusters
    4,8,16,32 Incline Merkin Hands on Cinderblock
    2,4,8,16 Cinder Swings
    Sprint
    4,8,16,32 Jump Squats No Cinderblock
    4,8,16,32 Lower Half Cinder Curls
    4,8,16,32 Decline Merkins Feet on Cinderblock
    Sprint
    1,2,4,8 Overhead Press
    2,4,8,16 Upper Half Curls
    4,8,16,32 Smurf Jacks No Cinderblock
    Sprint
    4,8,16,32 Merkins No Cinderblock
    2,4,8,16 Upright Rows
    2,4,8,16 Curl Press
    Sprint
    We ended in the COT with the Count-O-Rama/Name-O-Rama. Red Baron was the 6. He talked about how us old guys pushing ourselves helped him to push himself harder. Nice work Red Barron!! We ended in announcements and prayer to give the Lord above all the Glory! I wanted to callout the 9 Pax who came out with me and were Kill’in It today!! You guys make hitting it hard fun!! Always an honor to lead my Brothers!!!!!!!

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