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Date: 5/3/2022
Location: The Commons (Levis Commons)
Theme: BOOMBOX BEATDOWN
F3
• Fitness Fellowship FaithMission:
• To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. you, modify as needed
5. It always ends with a Circle of TrustCoT (Count-o-rama):
• 4 Pax
• Q: Jay Thai guy SolarikThe Thang:
• Theme: Boombox Beatdown
• Workouts in cadence to songsThe Warm Up:
Motivators to jump around
• Broken down Side straddle hops, countdown from 10 to 1.The Fun Stuff
• Group chose a body part (1-4 below) and we did a workout to a song for that body part. Also listed a fun fact about themselves or a goal they have.
1. Upper body
2. Lower body
3. Core
4. Full body1. Core Exercise: crunches, hold crunch in plank position.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, hold crunch in plank. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.2. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.3. Upper body Exercise: pushups / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) push-up
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.4. Full body Exercise: Burpees and Side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do Side straddle hops.5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing everyone’s feet down then the next person goes and so on until the song ends.The Cool Down
Tug of war
• Split team and did tug of war competition
• Chris “Heisenberg” Drage and Paul “Everest” Petrillo beat Jay Thai guy Solarik and Chris “Charmin” Tracey… for winning they prescribed the losing team 20 lieutenant Dans.COR
• 4NOR
1. Q: Jay Thai guy Solarik
2. @Chris “Heisenberg” Drage
3. @Paul “Everest” Petrillo
4. @Chris “Charmin” TraceySix
• @Paul “Everest” Petrillo: eh’d by stalker, Everest bc he does a lot of hiking, the group of ppl keeps him coming out.COT (circle of trust)
Announcements / words of wisdom / prayer
• 3rd F beer outings – Meatloaf
• Convergence
• Troops / first responders
• Peace
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