Levis Commons (The Commons)

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Date(s) - 02/19/2019
6:00 pm - 6:45 pm

The Q:

Levis Commons - Clock Tower


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.

1 reply
  1. Jennay
    Jennay says:

    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)
    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.

    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
    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
    COT / Prayers and Intentions
    All 11 Pax then proceeded to Bar Louie for 2nd F


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