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F3 Black Swamp | June 16, 2024

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The Commons (Levis Commons)

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Date(s) - 04/05/2022
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.

The Commons


  1. Charmin

    Tues 6:15p 4/5/22
    Charmin Squeeze – Can you Feel Your Abs
    Q – Charmin

    PAX – Heisenberg, Huckleberry, Thai Guy, Ponzi,

    Mission: To plant, grow, and serve small men’s workout groups for the re-invigoration of male community leadership.
    5 Core Principles:
    1. All Men
    2. Free
    3. Outdoors
    4. Led in Rotating Fashion
    5. Ends in COT

    Exercises: 10min (1min each)
    1. SSH
    2. Hand touches feet apart
    3. Boxing – jump side to side
    4. Lunge to clap underneath – lunge, then alternate
    5. One Leg Toe Taps
    6. Jump Squat Shuffles
    7. Hop to High Knees
    8. Side Lunges
    9. Jump rope – 4min in a circle passing jump rope
    10. Mtn climbers – countarama to 100

    With Coupon (ideally 2 dumbbells (15-25lbs)
    1. Swing Lunge, Squat, Overhead Press
    2. Curls (3 sets x 12)
    3. Strict Curl (3×12)
    4. Hammer Curl (3×12)
    5. Tricep Press (3×12)
    6. Diamond Merkins to Max x 3

    Ab Circuit: 25 each
    • In & Outs
    • Bicycles (each way)
    • Crunchy Frog
    • One legged Bridge (on back)
    • Reverse Curls
    • Leg Climbs (12 each side)
    • 30 – American Hammer (2 is 1)

    Prayer Intentions – Ponzi family member health, Ukraine refugees, all Military personnel
    Always a pleasure and an honor!

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