The Commons (Levis Commons) – Mike “Gold Star” Niese

9.23.25 – Traversing the Lawn

Pax List:
Q – Gold Star
Ponzi
Everest
Anchor
Wario
Huckleberry
Red October
Yoshi
Parkour (Yoshi 2.0)

F3 – Fitness Fellowship & Faith
Mission
5 Core Principles
Credo

Warmup
Chainbreakers – in cadence
Windmills – in cadence
SSH – in cadence

Beatdown = Murder Hornet routine

Pax line up at the start:
>Murder Bunny to middle cone
>10 x Man Makers
>Lunges w/coupon to cone at far end
>10 x BBS w/coupon

On way back to start:
>Grocery Carry back to middle cone
>10 x Grave Diggers (2×1)
>Bears & Blocks to start cone
>10 x Lion Kings

Run lap around chess board after two full rounds.

Rinse and Repeat.

We got through 4 rounds and 2 runs.
For final few min, we did a round of Guantanamo leg lifts.

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