The Commons (Levis Commons)
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Date/Time
Date(s) - 10/29/2019
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 – Chris “Charmin” Tracey
10/29/19, 6PM
“Abs on Fire”
PAX:
1. Charmin – Q
2. Van Gogh
3. Pacer
4. Rocco
5. Ponzi
Fitness – Fellowship – Faith
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles of F3:
1. It must be free of charge;
2. It must be open to all men;
3. It must be held outdoor, rain or shine, heat or cold;
4. It must be peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
5. It must end with a Circle of Trust (the “COT”)
ABS ON FIRE
Warm-up (IN CADENCE)
1. 25 Jumping Jacks (4CT)
2. 20 Windmills (4CT)
3. 20 High Knees (4CT)
4. 15 Half jack/low squat (4CT)
5. 15 Plank Leg Raises (4CT)
6. 20 Mountain Climbers (4CT)
7. 15 Burpees (4CT)
ROUND 1
Exercises:
1. 30 Plank Jacks
2. 15 V-UPS
3. 30 FLUTTER KICKS (2 is 1)
4. 30 RUSSIAN TWISTS (2 is 1)
5. 1 MIN PLANK
6. 30 RUSSIAN TWISTS
7. 30 FLUTTER KICKS
8. 15 V-UPS
9. 30 PLANK JACKS
100yd GASSER
ROUND 2:
1. 30 SQUATS
2. 30 WINDSHIELD WIPERS
3. 30 BICYCLES
4. 30 LUNGES (1 is 1)
5. 30 REVERSE CRUNCHES
6. 30 MERKINS
7. 30 HEEL TOUCHES
8. 30 BIG BOY
9. 30 PLANK JUMP-INS
100yd GASSER
ROUND 3:
1. 20 PLANK – DOUBLE LEG RAISES
2. 20 PLANK – KNEE TO ELBOW
3. 20 JUMP SQUATS
4. 20 SIDE PLANK DIPS (EACH SIDE)
5. 20 CRUNCHY FROG
6. 20 RAISED LEG CIRCLES (EACH WAY)
7. 20 INCHWORMS
7. 20 ALTERNATING SUPERMAN (STOMACH)
8. 20 DONKEY KICKS
9. 20 SIDE LUNGES
100yd GASSER
REPEATTO BACK TO ROUND 1
Ponzi Train
F3 Beatdown at Levis Commons Clocktower
Q – Ponzi
11/19/19, 6PM
PAX:
1. Ponzi
2. Charmin
3. Van Gogh
4. Thai Guy
Fitness – Fellowship – Faith
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles of F3:
1. It must be free of charge;
2. It must be open to all men;
3. It must be held outdoor, rain or shine, heat or cold;
4. It must be peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
5. It must end with a Circle of Trust (the “COT”)
Ponzi Train
Warm-up
1. 20 SIde Saddle Hop In Cadence (4CT)
2. 20 Leg Stretches (10CT each)
Beatdown was done using three dice with excercise were thrown and completed
After completed then dice were re-thrown
Exercises consisted of the following:
1. Plank
2. Merkens
3. Crab Crawl
4. Bear Crawl
5. 1 minute Plank
6. Russian Twists
7. Squats
8. Lunges
9. Big Boy Situps
10. Jump Squats
11. Side Planks (each side)
12. Burpees
Circle of Trust
Name-o-rama
Announcements
Prayer Intentions