The Commons (Levis Commons)
Loading Map....
Date/Time
Date(s) - 12/17/2019
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
12/17/19, 6PM
“Festivus For the Rest of Us”
PAX:
1. Charmin – Q
2. Van Gogh
3. Huckleberry
4. Thai Guy
5. Stark
6. Floater
7. Ticket
8. Ponzi
9. Pacer
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”)
Warm-up (IN CADENCE)
1. 25 Jumping Jacks (4CT)
2. 20 High Knees (4CT)
3. 20 Mountain Climbers (4CT)
4. 15 Burpees (4CT)
12 DAYS OF FESTIVUS
Perform the following in an ascending, cumulative ladder:
1. burpee
2. pushups
3. situps
4. squats
5. mountain climbers
6. lunges
7. jumping jacks
8. Russian twists
9. v-ups
10. tuck jumps
11. leg levers
12. burpees
NAVY SEAL WORKOUT (7min)
1. 30 SEC HIGH KNEES
2. 30 SEC JUMPING LUNGES
3. 30 SEC MOUNTAIN CLIMBERS
4. 30 SEC PLANK & Bring KNEE ACROSS
5. 30 SEC SUPERMANS
6. 30 SEC V-UPS from back, Knees to Chest
REPEATO
THE SET
• 50 SIDE STRADDLE HOPS
• Do as many pushups as possible in 2min
• Do 30 tricep dips
• ¼ mile run