Levis Commons (The Commons)
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Date/Time
Date(s) - 02/26/2019
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.
F3
Q: Jay “Thai Guy” Solarik
2/26/2019 @ 6:00 p.m.
Levi’s Common (The Commons)
Theme:
BOOMBOX BEATDOWN
PAX:
1. Huckleberry
2. Shakira
3. Rick Hostettler
4. Tupac
5. Charmin
6. Sipe
7. Chanel
8. Dutch
9. Bagels
10. Ponzi
11. Huffy
12. Bluto
13. Buttermaker
14. Geppetto
15. Smoky
Q: Thai Guy
F3 (Fitness, Fellowship and Faith)
Mission:
– F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
Circle Up and Count Off (1-16)
FNG (Friendly New Guy): None
The Thang:
4 workouts in cadence to songs. Used a random number generator and the PAX with that number got to choose upper body, lower body, core, or full body and we worked worked out in the order that the random PAX chose. An interval run to a song, Guantanamo, and finish with burpees to a song.
1. Core Exercise: LBCs (little baby sit ups) and hold LBC.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – run the random number generator and that PAX chooses upper body, lower body, core or full body.
2. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – run the random number generator and that PAX chooses upper body, lower body, core or full body.
3. Upper body Exercise: merkins / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) Merkin
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break – run the random number generator and that PAX chooses upper body, lower body, core or full body.
4. Full body Exercise: Burpees and side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do side straddle hops.
Break
The Song: ‘Around the World’ by Daft Punk. Interval running; walk, jog, run
Start with walk or a light jog throughout the instrumental parts, and when the vocal track starts, increase your pace and break into a run until the vocals end.
Clocks at 7 minutes and 9 seconds. Ran to the town villages and back to the clock tower.
Circled the clock tower and did 3 rounds of Guantanamo.
Circled back up on the grass and finished with more burpees to Best of you by the foo fighters.
The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
Circle of Trust:
1. Count Off (1-16)
2. Name O Rama
3. Six was Shakira
4. Ask for Announcements and Prayer Intentions
5. Prayer
Concluded at 6:45 p.m.
Second F at Bar Louie:
PAX:
1. Huckleberry
2. Shakira
3. Houdini
4. Tupac
5. Charmin
6. Chanel
7. Dutch
8. Bagels
9. Ponzi
10. Huffy
11. Bluto
12. Buttermaker
13. Smoky
14. Thai Guy