Levis Commons (The Commons)
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Date/Time
Date(s) - 02/19/2019
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.
Date: 02/19/2019
Time: 6:00 – 6:45 PM
Location: The Commons – Levis Commons
Q: Jennay
PAX: 11 total, Houdini, Smokey, Chanel, Jennay (Q), Nimbus, Flo, Ponzi, Charmin, Huffy, Huckleberry, Buttermaker.
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Cadence Training – Jennay explained the importance of doing a correct cadence and the group discussed how it should be done given different exercise (i.e. 4 count and holding position until receiving the “recover” command). It was explained that the beatdown would be centered around improving the group’s ability to follow and lead cadence workouts.
Beatdown:
Jennay lead the first rounds to get the group re-familiarized and comfortable with the cadence routine.
– Windmills/SSH/Merkins/Jump Squats/Bicycles/Plank Jacks/Burpees
Repeato
Jennay extended an invitation to the pax to each lead in rotation to have a try coordinating the rest of the pax through cadence. Each led the group through an exercise of their choosing using the correct cadence instructions and ending in “recover”.
Some of the exercises included…
– Smurf Jacks, Diamond Merkins, Absolutions, Ski Jumpers, Shoulder Presses, SSH-SSC, Dips, Penguin Waddlers, LBCs, BBS, Lt. Dans… and a few more.
Count-O-Rama and Name-O-Rama
Learn about the 6th – Buttermaker
Announcements
COT / Prayers and Intentions
All 11 Pax then proceeded to Bar Louie for 2nd F