The Commons (Levis Commons)

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Date(s) - 05/03/2022
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

One thought on “The Commons (Levis Commons)

  1. Date: 5/3/2022
    Location: The Commons (Levis Commons)
    • Fitness Fellowship Faith

    • 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 Trust

    CoT (Count-o-rama):
    • 4 Pax
    • Q: Jay Thai guy Solarik

    The Thang:
    • Theme: Boombox Beatdown
    • Workouts in cadence to songs

    The 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 body

    1. 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
    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.

    • 4

    1. Q: Jay Thai guy Solarik
    2. @Chris “Heisenberg” Drage
    3. @Paul “Everest” Petrillo
    4. @Chris “Charmin” Tracey

    • @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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