Levis Commons (The Commons)
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Date/Time
Date(s) - 01/22/2019
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
1/21/19, 6PM
“Ab Ripper X”
PAX:
1. Buttermaker
2. TuPac
3. Thai Guy
4. Huckleberry
5. Jarvis
6. Houdini
7. Stark
8. Chanel
9. Charmin – Q
Mission:
F3 (Fitness, Fellowship and Faith)
Principles:
1. Free of Charge.
2. Open to all Men.
3. Held Outdoors, rain or shine, heat or cold.
4. Led by Men who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
5. We end with a Circle of Trust.
Circle Up and Count Off (1-9)
FNG (Friendly New Guy): None
Warm-up:
• 50 Side Straddle Hops
• 25 Windmills
• 15 Burpees
• Indian Run – 7min
Ab Ripper X – 25 Reps each exercise
1. In-and-Outs
2. Bicycles (25 forwards/25 backwards)
3. Crunchy Fog
4. Cross-Leg/Wide-Leg Sit-Up
5. Fifer Scissors
6. Hip Rock and Raise
7. Pulse-Ups
8. V-Up Roll-Ups
9. Oblique V-Ups (x2)
10. Leg Climbs (x2)
11. American Hammer (50 reps)
12. Superman / Banana (Guantanamo) – 2min
Ended with 3min wall sit
Concluded at 6:40 p.m.
Circle of Trust:
Count Off (1-9)
NOR
Six was Chanel
Ask for Announcements or Intentions
Prayer: Houdini’s wife – chemo, Landslide’s wife – improvement from fall, Dirty’s family, first responders
Concluded at 6:45 p.m.
F3-#2 Fellowship at Bar Louie
PAX:
1. Buttermaker
2. TuPac
3. Thai Guy
4. Huckleberry
5. Jarvis
6. Houdini
7. Stark
8. Chanel
9. Charmin