Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship.
The Commons (Levis Commons)
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8.18.26 Beatdown – The Commons – Back to School
Pax List:
Q – Gold Star
Rhino (Gold Star’s 2.0)
Everest
Ponzi
Anchor
Red OctoberWhat 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
>Star Grabbers – in cadence (10 count)
>Willie Mays Hayes – in cadence (10 count)
>Chain breakers – in cadence (10 count)
>Windmills – in cadence (10 count)Beatdown = Billy Madison style (12 reps for each grade)
Stack each grade on top of previous years, run to chess board and back to complete grade level.We had to call it due to time, but a few guys were in Senior year, others at least made it to Junior year exercises.
1st Grade = LBCs 144 total reps
2nd Grade = Mountain Climbers (2is1) 132 total reps
3rd Grade = Block curls 120 total reps
4th Grade = Monkey Humpers 108 total reps
5th Grade = Dips (on block) 96 total reps
6th Grade = Mike Tysons 84 total reps
7th Grade = Flutter Kicks (4is1) 72 total reps
8th Grade = Decline Merkins (on block) 60 total reps
Freshman = BBSUs 48 total reps
Sophomore = Lion Kings 36 total reps
Junior = Absolutions 24 total reps
Senior = Manmakers 12 total repsCOR / NOR / #6 / LDP3 / News / Prayers / COT / Picture
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