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

1.27.26 Beatdown – The Commons – Frozen Tundra

Pax List:
Q – Gold Star
Jersey
Everest
Wario

What is F3? – Fitness Fellowship & Faith

Mission – To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles – Free of charge / Open to all men / Held outdoors rain or shine / Led by fellow PAX (you v you) / Ends with COT

Credo – Leave no man behind but leave no man where you find him.

Warmup – SPMICE
>Chain breakers – in cadence (10 count)
>Windmills – in cadence (10 count)
>Motivators – 7 Count

Beatdown = Billy Madison (12 reps for each grade)

Stack each grade on top of previous years, run small loop after each grade.

1st Grade = Squats >144 total reps
2nd Grade = Mountain Climbers (2is1)
>132 total reps
3rd Grade = Freddie Mercurys (2is1)
>120 total reps
4th Grade = Monkey Humpers
>108 total reps
5th Grade = High Knees (2is1)
>96 total reps
6th Grade = Mike Tysons
>84 total reps
7th Grade = BBSU
>72 total reps
8th Grade = Merkins
>60 total reps
Freshman = Smurf Jacks
>48 total reps
Sophomore = Calf Raises
>36 total reps
Junior = Perfect Merkins
>24 total reps
Senior = Burpees
>12 total reps

All 4 PAX graduated, with Wario leading the way as valedictorian!

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