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

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5.26.26 – The Commons – Block Burn

Pax List:
Q – Gold Star
Ponzi
Anchor

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
>Chainbreakers – in cadence
>Windmills – in cadence
>Imperial Walkers – in cadence

Beatdown = Murder Hornet routine

Pax line up at the start:
>Murder Bunny to middle cone
>10 x WW3
>Lunges w/coupon to cone at far end
>20 Curls

On way back to start:
>Grocery Carry back to middle cone
>10 x O/H Press
>Bears Crawl w blocks to start cone
>20 x Goblet Squats

Rinse and Repeat.
We got through 5 rounds tonight before COT. Definitely got a sweat going with 80° temp.

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

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