The Commons (Levis Commons) – Derek Emery

Backblast: April 15th, 2025

AO: the Commons

PAX:
Carmen Sandiego (Q)
Gold Star
Wario
Everest
Ponzi

Workout: Pump Fiction
FNG’s: No

Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The five core principles of F3 are:
Always free
Open to all men
Always outdoors
Led in a rotating fashion by a member of the PAX. Only you know your medical history so modify as needed.
Ends in a Circle of Trust

Credo: Leave no man behind but leave no man where you found him.

Warmup: arm circles, Phelps, man maker motivators

The Thang:

Run a lap after each round

1st circuit. Full body
Round 1: 10 Merkins—15 Squats—20 plank jacks—6 Burpees

Round 2: 15 Merkins—20 Squats—25 plank jacks—8 Burpees

Round 3: 20 Merkins—25 Squats—30 plank jacks—10 Burpees

2nd circuit. Block work
Round 1: 10 Overhead Presses—15 Curls—20 Block Swings—6 Absolutions

Round 2: 15 Overhead Presses—20 Curls—25 Block Swings—8 Absolutions

Round 3: 20 Overhead Presses—25 Curls—30 Block Swings—10 Absolutions

3rd circuit. Mary
Round 1: 10 AH —15 Flutter Kicks—20 LBC’s—6 Bay City Scissors

Round 2: 15 AH —20 Flutter Kicks—25 LBC’s—8 Bay City Scissors

Round 3: 20 AH —25 Flutter Kicks— 30 LBC’s—10 Bay City Scissors

Count-O-Rama – 5
Name-O-Rama
The Six – Gold Star

LDP3
Ball of Man