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

1.6.25 – Commons– Expansion at The Commons

Pax List:
Q- Gold Star
Ponzi
Everest
Red October
Anchor
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 found him.

Warmup
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>SSH – in cadence

Beatdown = Brick Exercises
>5 Sets of exercises
>Lap around chess board after each set

Set #1
50 x Overhead Press w bricks
15 x BBSU (bricks to chest)
25 x Berkins (brick merkin)
25 x We’re Not Worthy (aka front raise)

Set #2
50 x brick curls (2×1)
15 x Lateral Arm Raises
25 x Seal Claps
25 x Skullcrushers

Set #3
50 x American Hammers w bricks
15 x Goblet Squats
25 x The Swimmer (2×1)
25 x Overhead claps

Set #4
50 x C(url)P(ress)R(aise)s w brick
15 x Chinooks (overhead arm circles)
25 x Smurf Jacks w bricks
25 x Calf raises on bricks (or step ups on bench)

Set #5
50 x Brick rows
15 x Brick Punches (2×1)
25 x Feddie Mercury’s
25 x Squat Thrusters

To fill time and get some Mary work, we did continous Outlaws while the PAX counted up to 60.

COR / NOR / #6 / LDP3 / Announcements / Prayers / COT / Picture