The Commons (Levis Commons)
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Date/Time
Date(s) - 07/23/2019
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 – July 23, 2019
AO: The Commons – Levis Commons – Perrysburg, OH
QIC: Geppetto
PAX: Chanel, Raven, Outhouse, Cheesehead, Ponzi, Thai Guy, Huckleberry, Geppetto, Huffy, TuPac
Workout: Uncommen at The Commons
No FNG’s so right into Mission and 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. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
Warm up:
(25) Side Straddle Hops in cadence
(15) Windmills in cadence
(20) Mountain Climbers in cadence
-Jog past Nagoya, over bridge and around cul-de-sac back to clock tower
-Mosey over to open field
The Thang:
-Motor City Shuffle (lunge, lunge, burpee, plank jack, frog hop, repeat) – Cone to cone and back x 2
-Partner up for Hello Dolly Jumpovers (20) per partner.
-Bear Crawl to end cones, Crawl Bear back to start cone.
-Charlotte tube run relay, Imperial Walkers while waiting. Virtual tie. Five burpees per man per team
-Charlotte tube lunge relay, Imperial Walkers while waiting. Team #1 victorious. Five burpees per man for the winners. Ten burpees per man for the losers.
(20) squats OYO, sprint to cone and back
(20) LBC’s OYO, sprint to cone and back
(20) Merkins OYO, sprint to cone and back
Repeato when finished.
Cool down:
(20) Heels to heaven in cadence
(20) Fire hydrants each leg in cadence
Plank to a count of 100
Time was called and we circled up for:
Count-O-Rama – Ten
Name-O-Rama
Sharing of the six – TuPac: EH’d by Casper at Starbucks. Posted to give F3 a try and has literally not stopped posting since that day. Got his name because during his naming at the first workout he told everyone that he was going through some “changes” in his life. Doesn’t really like to exercise but loves coming out for the fellowship and for everything that F3 has done for his life. Aye!
Announcements: Donation collection for Ollie’s mother who passed this week.
Ball of Man – Prayers for Ollie’s family. Prayers to all the caregivers, including Hospice of NW Ohio for the work then do in comforting those nearing death and their families. Prayers for HazMat’s daughter and praise that the surgery went well.
Spreadsheets from the Gloom: Low 80’s, no wind, sunny. TuPac was in full EH mode and in his element before and after the workout. Everyone put in good work tonight. Eight made their way to Tekela for 2nd F after the workout.
It was and always is an honor to lead.