The Commons (Levis Commons) – Paul Petrillo

Pax List:
Q – Everest
Ponzi
Red October
Crawdad

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

Warmup
>Side Straddle Hops – in cadence
>Windmills – in cadence
>Imperial Walkers – in cadence

Beatdown – Flatlander Beatdown
Roll DIE — 25 reps
#1) Flutter Kicks
#2) Lt Dans
#3) Clock Merkins
#4) Rows (block)
#5) American Hammers
#6) Step Ups /Jump Ups
#7) Air presses ( 2 is 1)
#8) Burpees
#9) Presses (block)
#10) LBC (Little Baby Crunches)
#11) Shoulder Taps
#12) Curls/Press/Elbow (block)
#13) Mountain Climbers
#14)Big Boy SitUps
#15) Plank (60 seconds count around)
#16) Freddy Mercurys
#17) Dips
#18) Swing (block)
#19) OUTLAWS (position for flutter kicks, feet together & make a big “O” split CW / CCW)
#20) Squats ***LAP_____every 4 exercises_______