Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Modified Hero Test

  • When: 20200730
  • QIC: Belding
  • The PAX: Wambach, Mad Dog, Defib, Green Bags, Easy In, Mayhem, Splinter, Swinger, Waldo, Spookie


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FNGs: No FNG’s

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
SSH, in cadence, x 25
LBAC, in cadence, x 25
Don Quixote, in cadence, x 25
SSH, in cadence, x 25
The Thang:
We completed a modified Hero workout from Seismic, using the available equipment at Bedrock
With a Block:
20 OHP
20 Swings
Leave your block and run to the next picnic shelter (approx. .125 miles)
At the picnic shelter:
20 step ups on the bench (10 each leg)
5 burpees
Run back (total pf approx. .25 miles)
Rinse and Repeat
6 Minutes of Mary:
WWI Situps, in Splinter cadence, x 25
Announcements:
Rotating Saturday workout is at Tectonic.
Pledge of Allegiance:
BOM: (Prayer)
Devo:
Encourage yourself to continue to improve your fitness and encourage those around you. Also some words about accepting challenges as opportunities to get better, rather than “woe is me” problems that cannot be overcome.
Moleskin:
Great workout! Green Bags knocked it out with some extra ruck poundage. If there was a trophy for most repititions, Wambach takes the prize. If there was a trophy for kick ass effort, we would’ve needed 10 of them.

A Workout from Tim Kennedy

  • When: 20200714
  • QIC: Belding
  • The PAX: Fish & Chips, Mad Dog, Gypsy, Dig Dug, Sakrete, Major Dad, Stalker, Waldo, Splinter, High Stick, Dry Prime, Mayhem, Easy In, Green Bags, Defib


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Intro: I found this workout on Twitter from Tim Kennedy a few months ago – Its called “A Kick in the Dick”. The workout lived up to its name.
Conditions: 74 degrees, 95% humidity
FNGs: Only experienced dudes came out
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
SSH, in cadence, x 40
The Thang:
Run at your own pace to the far edge of the AO and back.
Secure something you can swing.
10 KB/Implement Swings
10 Get-ups
10 Burpees
100yd Shuttle Run
*Keep repeating until time runs out
6 Minutes of Mary:
LBC, in cadence, x 25
Numberama:
15
Announcements: Saturday’s workout is at The Jones
Pledge of Allegiance:
BOM: (Prayer)
Prayers for DeFib and Fish and Chips
Devo:
Outlook is everything. See the opportunity in every challenge. Watch/ listen to “Good” by Jocko Willink on youtube.com on your way home.
Moleskin:
The old saying “If you can’t do it, don’t Q it” applied here. This workout was hard. Tclaps to Greenbags and DeFib for setting a crazy pace, but I am pretty sure everyone benefitted from this one.

A Tour of Sports

  • When: 20200623
  • QIC: Belding
  • The PAX: DeFib, Fish N Chips, Mananna, Waldo, High Stick, The Colonel, Splinter, Repo, Sakrete, Chum


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Intro: I found a wall at the Bedrock site and worked up a theme to make sure we got to mess with the wall. 🙂

Conditions: 77 degrees, 91% humidity

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
25 SSH, in cadence
10 TTT, in a slow cadence
25 SSH, in cadence

The Thang:
We had the opportunity to explore four sports this morning.

Soccer – Mule Train with a soccer ball. Man in the rear dribbles the ball while sprinting to the front of the line. We did this across the park.

Football – Combine Style: Partner up, sprint 40 yards, walk to the next corner, perform 15 merkins, easy jog to the next corner, performs 15 LBC’s, walk back to the start x 5. Each 40 was from a different position: 3 pt. stance, right knee down, left knee down, on your back, and on your stomach. A couple of groups got a bonus round off both knees.

Baseball – Be like Ken Griffey Jr. – Partner back up, one partner attacks the wall for 6 reps (3 per side) as high as they get while the other partner does step ups on the nearby apparatus – continue for 8 minutes.

Basketball – We set up a “basketball court” using a golf club, tennis ball, and a track baton. Partner back up, one partner runs a suicide (finishing in a back pedal identifying man-to-man matchups) while the other does Bobby Hurleys – continue for 8 minutes.

6 Minutes of Mary:
10 flutter kicks in a slow cadence
25 LBC’s in a fast cadence
65 Ray Charles in cadence

Numberama:
11

Namearama:
DeFib, Fish N Chips, Mananna, Waldo, High Stick, The Colonel, Splinter, Repo, Sakrete, Chum

Pledge of Allegiance: Performed with Pride

Devo:
Challenge your fitness levels. I used the example of Pat McNamara as someone who defies his age with kick ass workouts.
Challenge the PAX to have a positive impact on everyone they come into contact with today.

Moleskin:
I’ve been scouting that wall for awhile to use in a workout; I just needed the right theme. Everyone seemed to enjoy the challenge. The chatter was high, along with the laughter and heart rates.

Murph Recovery Workout

  • When: 20200526
  • QIC: Belding
  • The PAX: DeFib, Mayem, Fish n Chips High Stick, Sakrete, Waldo, EZ-In, Splinter, Mad Dog, Ruck It Ralph


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Intro: This workout was designed as a recovery day from all the F3 Brothers who did the Murph the day before – No Merkins and No Squats
Conditions: 71 degrees, 88% humidity
Disclaimer: Disclaimer was announced, as was the opportunity for those in attendance to correct the Q if I missed anything – It’s been a long time since I’ve led a workout.
COP:
Side Straddle Hop x 50 in cadence
The Thang:
2 Minute Drill: Complete 10 Burpees, Run 2 minutes, Complete 10 Burpees, Run 2 minutes… All the way to 100 Burpees
The fun part – from 21 to 30 Burpees we did them in cadence
The other fun part – all of the 2 minute runs after 50 Burpees were done Indian run style
6 Minutes of Mary:
Penguin touch x 50 in cadence
Pax Choice to finish up – anything x 10
Numberama:
11
Namearama:
DeFib, Mayem, Fish n Chips High Stick, Sakrete, Waldo, EZ-In, Splinter, Mad Dog, Ruck It Ralph
Announcements:
Anything going on in F3 Summerville, F3, or the community that you want others to know about?
Pledge of Allegiance: Done with Pride!
BOM: (Prayer)
Belding
Devo:
We talked briefly about the value of being kind and the impact that kindness has on influencing those around us to do better and be better.
Moleskin:
The workout ended up being more fun than I had anticipated. The event timed up perfectly with the Pax knocking out Burpees 91-100 back at the AO to finish up.

Dodgeball in the Dark is Dangerous

  • When: 20180213
  • QIC: Belding
  • The PAX: Peg, Cannoli, Freeloader, Smokey, Adjustment, Old Flame, Green Bags, High Times, Probie, Flo, Money, Fanny Pack, Banjo, Schroot, Matlock, Milton, KY, Sprinkles


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Weather – 55F

Warm-up
SSH x 20, IC
TTT x 15, IC
Imp. Walker x 15, IC

The Workout:
Count off by twos – form a double column on the road. Indian Run to the first turn – 5 squats, 5 merkins (IC), 5 step back lunges (each leg). Indian Run to the next turn – 10 squats, 10 merkins, 10 step back lunges (each leg). Indian Run to the next corner – 15 squats, 15 merkins, 15 step back lunges (each leg). Indian Run to the next corner – 20 squats, 20 merkins, 20 step back lunges (each leg). Indian Run to the next corner – 25 squats (last five jump squats), 25 merkins (last five clap merkins), 26 step back lunges (total). Indian run to the flag.

Fun Finish – I have a plan to try to add something fun (but also a little challenging) to the end of all of my Q’s this year. Today’s was modified dodgeball. Group 1 had to run from one sidewalk to the other while Group 2 tried to pick them off with dodgeballs. Each hit equals 5 team burpees. Group 1 went down and back then repeat with Group 2 running and Group 1 throwing the dodgeballs. Lesson learned: dodgeball in the dark is dangerous. Green Bags went down from a teammates elbow.

Mary
WW2 Situps x 20, IC (40 total)
Flutter Kicks x 25, IC

Number, Names, The Pledge, Announcements, Prayer Requests, Prayer

Devo – Lessons from Extreme Leadership: When you are in charge, take responsibility, There are no bad teams – only bad leaders, and Check your ego at the door – we all have to work together to win

Post Rain 300 Workout – F3 Style

  • When: 20180123
  • QIC: Belding
  • The PAX: Bob the Builder, Repo, Milton, Glitter Pony, Flo, Fanny Pack


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Conditions – Clear, 68deg – very nice!
The ground was a little moist

FNG’s – None

COP –
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 15, IC
Burpee x 2, OYO

The Thang – we did an F3 version of the 300 Fitness Test popularized a few years back by the training regimen of the actors in the movie 300.
The 300 Workout, F3 Style
Pull-ups x 25, OYO (get them done, help a brother out or hold plank when you finish)
Double Block Deadlifts x 50, OYO (hold single block Cusack when done until PAX finishes)
Merkins x 50, OYO (when done, wall sit until the PAX finishes)
Iron Cross x 50, OYO (when done, hold 6-inches until the PAX finishes)
Block Swings x 50, OYO (when done, hold plank until the PAX finishes)
Step ups on the park bench x 50 per leg, OYO (PAX were invited to challenge themselves with a block during this move)
Pull-ups x 25, OYO (get them done, help a brother out or hold plank when you finish)

Mary – by committee
Bob the Builder: Don Quixote x 15, IC
Milton: WWI Situps x 15, OQ
Repo: Denise Austins x 15, IC
Flo: Pickle Pounder x 15, IC
Glitter Pony: High Kicks x 15 per leg, OQ
Belding: Flutter Kick x 15, IC
Fanny Pack: American Hammer x 15, IC

Number, Namerama, Pledge of Allegiance, Announcements, Prayer Requests, Prayer

Devo – Value your friends and be a value to them

A Little Convergence Pregame

  • When: 20180112
  • QIC: Belding
  • The PAX: Minivan, Suds, B-Wax, Green Bags, Caterpillar, X ray


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Weather – wet and not freezing
Disclaimer – listen to and take care of your body

W/Up
SSH x 20, IC
Don Quixote x 15, IC
Imp. Walker x 10, IC
TTT x 15, IC

The Thang
2 Minute Drill – Run 1.25 miles and stop every 2 minutes to do 10 merkins and 10 squats/jump squats

Finish run, grab two blocks per man, and farmer carry to the horse shoe pits.

At your own pace for the rest of the time:
10 Z Presses (1 block)
10 Curls (1 or 2 blocks)
10 Get Off the Ground (1 block)
Run the short circle around the tennis courts

Mary
Flutter Kicks x 20, IC
V-Up Hold for the duration of X-Ray singing Mary Had a Little Lamb

Summary – With the Convergence tomorrow the Q constructed a workout that the Pax could be proud of but would not leave them debilitated. The two minute drill is a good accumulation activity and allows for some good fellowship during the runs.

New movements:
Z-Press – sit down, with legs straight out infront, and complete an overhead press
Get off the ground – lay on your back and stand up without touching the ground with the block or your hands

Welcome Back Aaron Rodgers

  • When: 20171216
  • QIC: Belding
  • The PAX: Cheetah, Minivan, Suarez


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Weather – Green Bay Cold
W/Up
SSH x 12 IC
Imp. Walkers x 12 IC
Thru the Tunnel x 12 IC
Don Quixote x 12 IC
Squats x 12 OQ

The Thang
2:00 Drill
Run for 2 minutes as a group, stop when the timer goes off and knock out 10 merkins and 20 lunges. Rinse and repeat until 7:30am.

2 on 2 Football
With only 4 in the PAX this morning we settled on a little 2 on 2 football game with penalties: Dropped Pass = 5 Burpees, Give up a TD = 20 merkins, Turnover = 10 Burpees. Play until time is up.

The 2 min drill was somewhat of a silent killer. Great conversation during the runs but, towards the 6th or 7th stop, the merkins and lunges started to get a little harder. The 2 min drill will definitely make an appearance in future workouts. The football game was fun – Belding/ Cheetah vs. Minivan/Suarez. It was a back and forth battle with Minivan and Suarez taking home the “We didn’t Run the Cocoa 5K” football championship.

Death by Burpees and Pull Ups

  • When: 20171213
  • QIC: Belding
  • The PAX: BeeWax, Minivan, Caterpillar, Borland, Bob Jones, Hanging Chad, Space Cowboy, Lake Effect, Recount, X ray


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Weather – Clear, Cold (29 F)

W/U
SSH x 25 IC
TTT x 20 IC
Imper. Walkers x 15 IC
Squats x 10 OQ
Merkins x 5 IC

The Thang

With it being kind of cold we took a 3/4 mile stroll around the block Indian Run style.

Back to the flag, set the watch at 20 minutes and begin:
Death by Burpees – minute 1, complete 1 Burpee; minute 2, complete 2 Burpees; minute 3, complete 3 Burpees; and so on. If you cannot complete your burpees in a minute, refer back to the last set of complete burpees you completed and that’s what you owe for the duration of the exercise.

Death by Pull Ups – Same as above except once you are out, go to the wall and wall sit. Once we had a pile of bodies over there, volunteers at the wall had the freedom to change the exercise.

Mary (by committee)
Flutter Kicks x 25IC
Box Cutters x 10 each way IC
WWI Situps x 25 OQ

Was trying something new today and while it wasn’t the toughest workout I’ve ever led, it was fun. T-Claps to Caterpillar and X-Ray on outlasting the PAX on the Death By Burpee exercise at 13 (91 total Burpees). We timed out on Death by Pull Ups with me and X-Ray finishing at 9 (45 total Pull Ups). We did Mary by committee to encourage participation from the whole group.

Cooperative Groups

  • When: 20171128
  • QIC: Belding
  • The PAX: Al Bundy, Pretzel, Flo, Floppy, High Stick, Adjustment, Matlock, Fanny Pack, Milton, Peg


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Weather – Not Sunny, Not Warm

W/Up
10 Burpees OYO
30 SSH IC
25 Don Quixote IC
20 High Knees IC
15 Through The Tunnel IC
10 Squat OQ
5 Push Ups OQ

Two Columns for a one mile Indian Run

Everyone gets there own cinder block

Divide into groups of 3

Block 1 – Merkins – first we asked who the fastest in each group was – they got the gift of slowing down by running with the block. P1 – Run a suicide while P2 & P3 do merkins; when P1 finishes, P2 runs the suicide while P1 and P3 do merkins; when P2 finishes, P3 gets his turn at the suicide while P1 & P2 do merkins. When your threesome finishes, hold plank until the Pax finishes.

Block 2 – Air Squats – sensing some jealousy on the part of the Pax that didnt get to carry the cinder block while running we made sure everyone got to carry two for the second block of work. Block two was the same as above except everyone ran their suicide with two blocks while the rest of their group did air squats.

Block 3 – Burpees – everyone needed a break after the first two blocks so we did burpees. Block three was the same as above except everyone ran coupon free while the rest of their group did burpees. When your group finishes, hold low plank until the Pax is done.

Block 4 – Flutter Kicks – Same as above except everyone ran with one block while the rest of their group did flutter kicks. When your group finishes, hold six inches until the Pax is done.

Block 5 – Bonus Block – This time P1 ran to the pull-up bars and knocked out ten pullup (or ten burpees) while P2 & P3 held plank. Repeat until all members of the group completed their pullups.

Mary – 15 super slow WWI Situps OQ