Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Faultline Reluctant whole body beat down.

  • When: 20180402
  • QIC: Borland
  • The PAX: 50-50, Bob Jones, Caterpillar, Crabcake, Dry Prime, Lake Effect, McGoo, Nacho Libre, Old Flame, PTI, Spack Cowboy


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 57 Degrees and low humidity perfect day for an outdoor workout

FNGs: No FNG’s Disclaimer given, I always like to remind people I am not a professional and it will not take long for them to notice.

COP:  Mentally I was not 100% present during the warm up today and it took a few exercises for me to get in a groove.

SSH, TTT, Burpees, Don Quixote, “The Borland” Merkins with alternating one arm high planks. (PS I did not name this nor is it appropriate as I am awful at all things merkin. )

The Thang:

Mosey behind the pump house and get two blocks each, Farmers carry back to Horseshoe pit.

Decided to alternate core and upper body work we did all of the below maybe not in this order but they were all done.

Curls for the girls, Overhead Press, Tricep extensions, Russian twist with block, Dammits, Block Press, Shoulder Shrugs, Standing Russian Twist, Block Big Boy Sit ups

Each was done either on Q or in Cadence and until the Q decided to stop. We then farmer carried the two blocks in a lap around horseshoe pits.

Decided then to alternate Lower body work and Core same as above not sure if sequence is correct but they were all done.

Block squats, Calf raises with blocks, Jump Squats, alternating ankle taps, Burt Reynolds, Step ups with the block, Lung walk length of Horseshoe Pit forward, Lung walk length alternating sides 1/2 and reverse 1/2, iron cross, high crunch.

All exercised performed either on Q or in Cadence based on Q’s delight and fatigue.

We then took a lap around tennis court that ended with a jail break across the grass.

We then curled, tricep extensions, and shoulder shrugged the blocks some more before farmer carrying them back to storage.

*Due to my initial mindset at beginning of workout I was making this up as I went so do not remember specifics.

Mary: LBC’s in cadence

Numberama: 12

Namerama: Dry Prime, Space Cowboy, PTI, Caterpiller, Mcgoo, Nacho Libre, Crab Cakes, 50/50, Old Flame, Lake effect, Bob Jones, Borland

Pledge and COT

Announcements: The Oak and MudRun sign up and Pay (up for debate)

Devo: replace with devo

Moleskin:   replace with moleskin

Running in the Rain

  • When: 20180319
  • QIC: Borland
  • The PAX: 3


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 50’s and a steady rain

FNGs: none

COP:  SSH x25 TTT x15 Imperial Walker x15

The Thang:

We all were moving slowly this fine rainy morning so I thought I would make us move.

We completed a “Sprinkle Suicide”

Mosey to the closest corner of the block and do 5 merkins and 5 squats ( normally would do 5 big boy sit ups as well but nixed due to conditions)

run to next corner and increase exercise x10

Run back to start point exercises x5

Run past first corner to second and exercise x15

Run back to start point exercise x5

Run to Third corner exercise x20

Run to start point today we modified due to time and exercise x25

Total distance covered between 2 and 3 miles total number of Merkins and squats 95

Mary: Again it was raining and we were being wimps so Mary was Dips x25

incline merkins x15

Squats x40

Numberama: 3

Namerama: Minivan, Lake Effect (respect), Borland

Pledge and COT

Announcements: Let’s get out of the rain

 

  • When: 20180302
  • QIC: Borland
  • The PAX: Mixed group of runners 17 strong


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Disclaimer: not given

warmup: on your own

the thang: YHC was late so requested help from What to get things started. This is the creamer so do your thing and report back at flag for BOM.

Devo: was discussions amongs the pax over coffee. Theme don’t get attitude with Snowden.

https://f3summerville.com/2018/03/03/3640/

Faultline F3versary Celebrated with Burpees

  • When: 20180221
  • QIC: Borland
  • The PAX: Bob Jones, Caterpillar, Hanging Chad, Lake Effect, Minivan, Space Cowboy, Sprinkles, X ray


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm 64 Degrees

FNGs:No FNG’s Disclaimer Given anyway

COP:  SSH x25 IC, TTT x10 IC, LBACx 15 forward and reverse IC

The Thang:

In honor of your QIC’s one year anniversary attending F3 I decided to replicate my first BC Credit goes to Adjustment for the BC design

Partner up with a Battle buddy and mosey to cage and get on block per team.

Return to Horshoe pit and post at a wall.

One partner will complete and exercise while the other completes 10 Burpees.

Wait for the six and then rotate burpees/exercise.

10 rounds which equals 100 burpees per person.

Exercises were Dips, curls for girls, overhead press, merkins, american hammer, damnits, incline merkins, squats, tricep extensions, and kettle bell swings all with the block.

Return Block to cage.

Mary: Mary was pax choice which entailed Box Cutters, High Knees, Big Boy sit ups, LBC’s and the 100’s

Numberama:9

Namerama: Space Cowboy, Caterpillar, Minivan, X ray (Respect), Bob Jones (Respect), Hanging Chad, Sprinkles (SCS), Lake Effect (respect)

Pledge and COT

Announcements: Beer run is canceled, Mud Run Sign ups, There is a Pax doing something crazy every weekend just ask if you are looking to join in.