Levis Commons (The Commons)
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Date/Time
Date(s) - 02/05/2019
6:00 pm - 6:45 pm
The Q:
Tupac
Location
Levis Commons - Clock Tower
Categories
Tags:
boot camp, Perrysburg
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 PAX typically head out for some second F at one of the nearby establishments.
Backblast – Tuesday, February 5, 2019 @6pm Clock Tower at Levis Commons
Weather: Balmy 37degrees (earlier the temp reached 40 degrees)
AO: Ponzi
PAX(8)
Ponzi, Huckleberry, Billy Bob, Thai Guy, Charmin, Houdini, Sipe, One FNG
F3 Mission and Core Principles
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Disclaimer: You versus you. I am not a professional. Modify or stop an exercise at any time & ask questions.
Beatdown:
Mosey (warmup) from the clock tower heading east, around the parking lot towards the apartments and back to the clock tower.
We used the high temperature for today (40 degrees) to set the reps for physical training.
40 Sidesaddle hops and counted in cadence – four count
40 Merkens counted in cadence
40 Smurf Jack counted in cadence – four count
Next, Held plank(your choice) and PAX counted to sixty in the round
40 Squats
Pax’s favorite “Sally Up” sound track used to hold plank up and down
20 Burpees
40 LBC’s
15 Leg lifts – two count
Count o Rama
Circle of Trust
Charmin provided the Sixth
Welcomed “Smokey” for his occupation as truck driver
Announcements and Prayer for healing and safety for possible ice in the morning
2nd F Levis Bar Louie
PAX: PAX(9)
Ponzi, Huckleberry, Billy Bob, Thai Guy, Charmin, Houdini, Sipe, FNG(Smokey), Tupac