Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

blocks and bricks, 12-6

  • When: 20190410
  • QIC: chowdah
  • The PAX: uga, thumper, Mr.pheeny, wieser, brokeback, tecmo, saget, coach k, maybelline, Tinder, qic


by Leave a Comment

Intro: this is a return of sorts for QIC, as i didn’t Q at all in march. trying to get the mojo and that juice flowing again

Conditions: nice and cool, 50

Shortcake Special (Before the BC): Who ran before the BC?

Ruckers: n/a

FNGs: Make sure to ask if there are any new guys (not FNGs, since they probably don’t know what an FNG is). Keep an eye if any folks show up late because they might be FNGs.

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 20 ic, TTT 10 ic, Hillbillies 20 ic, mountain climbers 20 ic

The Thang:
every pax grab 1 block and 2 bricks:

starting at 12 on one end and 6 on the other, run back and forth with bricks in hand (variant of elevens) keep going until reach 6 and 12

exercises: block side: squat + ohp, brick side: 4 ct brick merkin/rows

lined up on sidewalk and performed exercises as called by PAX. first pax calls out exercise then bear crawls down and back- short side of parking lot

some that were called were: cftg, squats w block, burpees, flutter kicks and i cant remember the rest. my bad


6 Minutes of Mary:
burt reynolds 20 on q, reverse plank pulses 20 ic, clockwise plank rotation until each pax returned to starting pt

Numberama: 11

Announcements:silent easter convergence

Pledge of Allegiance: check

BOM: (Prayer)
Led by QIC

Devo:
Led by QIC

Moleskin:
Great to get back on the wagon. thx for inspiring, F3 brothers, and the DEN pax in particular
************************************

Escalator, track style

  • When: 20181229
  • QIC: Chowdah
  • The PAX: Snowden, Cisco, Luigi


by Leave a Comment

Intro: my first time @ the Jones in like 6 months, so decided to mix it up with a lot of running…..like 2.5 miles of it

Conditions: sucky, rainy

FNGs: none

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:
The usual, for me. Ttt, don Quixote, imp w, ssh

The Thang: 
10 burpees, 10 Turkish get ups w block, 10 squat jumps w block- run a loop of track

20 merkins, 20 oh presses, 20 oh tri extensions – 2 laps around track

30 ccftg, 30 shrugs w 2 blocks, 30 lunges w block- run 3 laps

40 calf raises w 2 blocks, 40 wide toe calf raises w 2b 10 burpees- run 4 laps

2.5 miles as each track lap was .25 m

6 Minutes of Mary: 
Boat/canoe, flutter kicks, v-ups, burt Reynolds

Numberama: 
4

Namearama:
Snowden, Cisco, Luigi, Qic

Announcements:
Anniversary convergence and party on 12th

Pledge of Allegiance:yes

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic. It’s been too long to remember what it was….that was last year….my bad

Moleskin: was nice to see Snowden making one of his last rounds b4 moving, oh and you too…Jones guys, Luigi, cisco… though Cisco probably didn’t feel the same….with all that running we did

it pays to score @ the ditch

  • When: 20181222
  • QIC: Chowdah
  • The PAX: Bedpan, redo, wee woo, flash, marvel, pinwheel, Sophia, prayer request, chowdah


by Leave a Comment

Intro: ultimate frisbee with exercises mixed in on scores

Conditions: wet and cold but not raining

Shortcake Special (Before the BC): none

Ruckers: sophia and redo b4 the BC

FNGs: none

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:
ttt ic 10, don q ic 10, imp walkers ic 10, ssh ic 20

The Thang: 
ultimate frisbee game with 4 cones and about 50 yd field. teams were 5 on 4 as 9 pax posted

scoring team had the luxury to call exercise that team scored upon had to execute and scoring team could do other easier exercise of choice

some that were called were burpees, flutter kicks, and squats. some that were executed by scoring team were squats, lbacs, and wee woos favorite, which I’m not even sure is a legit exercise…jazz hands

6 Minutes of Mary:

American hammers ic 4ct 10, boat/canoe on a 10, Freddie mercury ic 4ct 20

Numberama: 
9

Namearama:
Redo, flash, wee woo, bedpan, Sophia, pinwheel, marvel, prayer request, Qic

Announcements:
Christmas party coming up in the new year

Pledge of Allegiance: hoo aah

BOM: (Prayer)
Led by Qic

Devo:
Led by bedpan…ok not really….he presented a Christmas gift flag to redo for his impeccable leadership

Moleskin:
Great fun had by all! Will definitely do it again soon!

*******************

ring around the Murph



by Leave a Comment

Intro:  welcome to ACCELERATOR.  we had the christmas party to get to so it was gonna be a short and sweet modified Murph

Conditions: cool, and 50s,

FNGs: none

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:
TTT ic 10, Don Quixote 10 ic, arm circles 10 ic and 10 big ones ic in reverse

The Thang: 
modified Murph:  rounds of 10-20-30 reps then run around the tennis court

10 pull up rows under rope pyramid, 20 merkins, 30 squats

cheetah led all with 9 sets, i got 8, others less, but some arrived late due to traffic

6 Minutes of Mary: 
boat\canoe on q- 10, xs and ohs on q 10, box cutters ic 10, freddie murcury ic 20

Numberama: 
7

Namearama:
cheetah, zamboni, masterload, creeper, spaceballs, wingnut, qic (chowdah)

Announcements:
christmas party….were 45 mins late already, parade on sunday

Pledge of Allegiance:hoo ahh

BOM: (Prayer)
Led by QIC 

Devo:  will double up next time.  accelerator needs it

Moleskin: murph is always an ass kicker, no matter how you slice it

Flash, flash, 100 yd dash

  • When: 20181203
  • QIC: Chowda
  • The PAX: Dabo, mr. Pheeny, flash


by Leave a Comment

 

Intro: 4 pax counting Q, running up the pyramid then back down leaving the AO into the neighborhood 

Conditions: rainy and 55

Fngs: none

COP:  

TTT 15 ic, don q’s 10 ic, alt speed skater lunges 20 on q

The Thang: 
Moved out on a mosey stopping every 100 yds or so for a round up the pyramid and back down 5, 10, 15, 20, 20,15, 10, 5 reps per exercise per round

Movements @ 5, 10, 15 reps:  merkins, squats, iron crosses w/o blocks, lbacs ic 4ct

@ 20 reps: merks, squats, ww1s, squat punches ic4ct

  • 6 Minutes of Mary: 
    Box cutters 15 ic, American hammers 15 ic, x’s and ohs 15 on q

[Read more…]

chowDORA, extra stuffing!

  • When: 20181124
  • QIC: chowda
  • The PAX: olaf, weewoo, bedpan, flash, and pinwheel


by Leave a Comment

Intro: we were going to play ultimate frisbee in honor of all the PAX that didn’t show up cause it was raining…but no real disc was brought, just a doggy 40 gram one(ultimate discs weigh 175) my bad, i couldn’t find mine

Conditions: rain and 55

Shortcake Special (Before the BC): no one, it was raining…on a saturday…thxgiving weekend

FNGs: none

COP: TTT ic 10, imp walkers ic 10, SSH ic 20, WGS oyo

The Thang: DORA style in that we partnered up and ran while partner knocked out AMRAP with blocks

100 cftg, 100 OH tricep extensions, 100 OH presses, 100 upright rows, 100 bent over rows, 100 peter parkers (high plank on block), 100 damn its, 200 lbcs w/o block, 200 2 ct lbacs w/o block, 100 dips on benches w/o block

forgive me if i forgot something as this was on the fly

6 Minutes of Mary: 
1 minute hold low plank, 1 min hold peoples chair( if done right fires all cylinders, def including core

Numberama: 
6

Namearama:
olaf, pinwheel, weewoo, flash, bedpan, QIC

Announcements:
a lot of races and a lot of F3 stuff including christmas party and parade

Pledge of Allegiance: uh… the only time i might ever forget as we didn’t have the flag…but thats no excuse

BOM: (Prayer)
Led by olaf

Devo:
Led by QIC and it was about not losing your saltiness.  we know we are to be light and thats easy to grasp, but what does it mean to be salt to the world?  we had good input.  i say one way to look at  it is to always look to flavor your life and those you come in contact with, with Gods love.

Moleskin:
overstuffed modification on the fly post thanksgiving and birthday version of DORA…next time, im bringing a frisbee
**************************************

my thxgiving pre-bday Q

  • When: 20181120
  • QIC: chowda
  • The PAX: motherboard, pti, cheetah, bedpan, masterload, dreamer


by Leave a Comment

Intro: thxgiving falls on my bday this year so here is my early bday Q

Conditions: 60 and nice

Shortcake Special (Before the BC): none, that i know of

Ruckers: none

FNGs: 0

COP:
TTT 10-ic, flutterkicks 41-ic

indian run around the park on sidewalk and back into park with 2 turns each as the fast indian

The Thang: 
11 for november -22 for the day – 81 for the combined flutter kicks -37 for my age- all exercises done oyo unless specified

11 weighted bobby hurleys , 22 merkins, 37 bent over rows, 11 burpees, 22 2-block bent over rows on q, 37 cftg

tennis courts: 1 min of low plank, 1 min of peoples chair, 1 min high plank, 1 min peoples chair,  3 rung suicide runs

11 abyss merkins, 22 oh presses, 37 2 block shrugs, 11 abyss merkins, 22 lawnmowers (11 ea arm), 37 lunge knee ups

gave a choice to either buddy carry, bear crawl or lunge walk horseshoe loop around 1 set of tennis courts,  pax chose the harder thing and bc\lw while bed pan and i buddy carried with a little bear crawl in to finish as it was a long way to fireman carry

2 Minutes of Mary: 
40 more flutter kicks ic) to finish it off

Numberama: 
7

Namearama:
are you supposed to put peoples full names and ages here to go along with f3 names?

Announcements:
turkey day bc 7 am on my bday-doty park,  LQ @ stalkers house next thursday, parade and christmas party (op sweet tooth)

Pledge of Allegiance: hoo aah!

BOM: (Prayer)
Led by QIC

Devo:
Led by QIC and it was on attitude.  Your attitude does not have to follow your feelings, it can follow Christ who is never changing!  To sum it up.  if you want more, bible app-devo plans-wisdom-attitude

Moleskin: 

this sucked for Q as i have been hampered by foot problems and hadn’t been to f3 in 10 days or so.  was very out of sorts for a little after this personal beatdown

trick or treating with f3

  • When: 20181030
  • QIC: Chowda
  • The PAX: Masterload, bedpan, thumper R, cheetah, Reynolds


by Leave a Comment

Intro: we are gonna go for a stroll, and were gonna stick together

  1. Conditions: sunny and 65

Shortcake Special (Before the BC): zilch

Ruckers: zero

FNGs: zip

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 performed.

COP:
Imp walkers 10 ic, don Quixote 10 ic, ssh 20 ic,

The Thang: 
4 corners around the long full block which is about a half mile.  Indian run for the first lap

4 corners exercises

Descending merkins and jump squats 16, 14, 12, 10, 8, 6, 4, 2

Ascending burpees 0, 2, 4, 6, 8, 10, 10, 10

8 rounds, 8. Corners, 2 laps

Grab 1 block: curls 10 full with fingers inside, 30 curls, 10 half curls to top, 10 half curls to bottom,  30 tricep extension 10″”, 10″”, 10″”, 30 sh presses, 10,10,10″”, 30 bent over rows, 10,10,10″” all on Q

6 Minutes of Mary: 
Denise Austin 20 on q, iron crosses 20 oyo, Peter parker 20 on q, burt Reynolds 20 on q

Numberama: 
6 Namearama:yes

Announcements: Summerville sweet tea half, f3 ruck for hunger, and kiawah 

Pledge of Allegiance: ooh rah

BOM: (Prayer)
Led by cheetah.

Workout was tough for the Q as well.  My cardio needed some work and I got it, for sure, just was a little cloudy headed afterwards.  Thanks to cheetah and the boys for picking up the slack.  Y’all make me better, and I am humbled to be able to play a part, and to be a piece of the beast that is F3summerville!

2 for 1 chowda special

  • When: 20181022
  • QIC: Chowda
  • The PAX: Use to, flash, uga, mr pheny, Alice, all in


by Leave a Comment

Intro: 7 pax and 2 bc’s condensed into 1

Conditions: cold and 45

Shortcake Special (Before the BC): none, that I am aware of

Ruckers: none FNGs: none

COP:
SSH-ic 25, wind shield wipers (legs straight up and then side to side)  on q 10, low plank hip rotations- on q 10, LBAC-30 ic

The Thang: 
Mini Ab Dora- 100 alternating opposite arm/leg high plank raises, 125 groiners(like mtn climbers except 2 feet stay together), 150 side jackknife crunches, 150 low plank knee crunches

Mini 4 corners- 50 curls (20 full concentration,15 top half, 15 bottom half) 50 skull crushers (same split) on q, lunge walk to corner, 50 lawnmowers-25 r,25 l on q, sumo squat to next corner, block ups to chin on q, lunge walk, 50 calf raises

6 Minutes of mary:   25 flutter kicks ic 4 ct

Numberama: 7 Namearama: yes pledge: hoo rah,  COT

Devo:

Love Selflessly Sacrifices

The Academy Award- winning World War II movie Saving Private Ryan tells the story of a young soldier (Private Ryan) whose brothers have been killed in battle. To spare his family the agony of losing all of their sons, the government orchestrates a rescue mission to save him and send him home. The rescue team is led by a no-nonsense army captain who seems to believe that the whole thing is a bad idea.

In the film’s final scene, the captain is fatally wounded while fulfilling his mission. With his dying words, he looks the soldier in the eyes and says, “Earn this! Earn it.” The film flashes forward many decades, and we see Private Ryan as an old man standing at the grave of that captain. You can tell he has been haunted by those words and trying to “earn it” all his life, but he never knows for sure if he has measured up. He pleads with the grave, seeking approval, but he finds none.

Many people believe they have put their faith in Jesus, but they also believe they have to earn what he did for them on the cross. Here’s the good news: when Jesus was hanging on that cross, dying to save you, he did not use his dying words to say, “Earn this.” Do you know what he said instead? He said, “It is finished!”

Did you catch that? It is finished. That means done, complete, sealed, finished! That’s God’s gift of grace. Jesus has done all the work already. You couldn’t possibly earn it even if you tried with everything you had, and God never expected you to.

The Bible says that if you confess that Jesus is Lord and believe in your heart that God raised him from the dead, then you will be saved (Rom. 10:9). It’s not a duty for you to earn; it’s a gift for you to receive by faith. Reach out to your Savior and love God with your whole heart, mind, soul, and strength. He’s already done all the work, and he did it out of love for you. It is finished.

 

 

Fit test @ Accelerator (3rd Ed.)

  • When: 20180731
  • QIC: Chowdah
  • The PAX: Thumper (R), motherboard (R), cheetah


by Leave a Comment

Intro: fit test with variance

Conditions: muggy, wet, 80

Shortcake Special (Before the BC): none

Ruckers: none, this time

FNGs: none

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:
TTT 10 ic, Don Quixote 10 ic, mountain climbers 10 ic, warm up run

The Thang: 
2 min max rep WW2s,

Thumper 60, cheetah 73, motherboard 65, chowdah 56

2min max rep merkins,

Thump 74, cheet 79, mboard 71, chowdah 52.  I know, I was lagging but for me, form is everything, not #’s

2 min max burpees,

Thump 30, cheetah 33, mboard 23, chowdah 21

2 min max rep-squats w blocks

Thump 73, cheetah 98, mboard 76, chow 15 w 2 blocks, 50 w 1

Relay time( out and back w 2 blocks, O and B with log, then O and B run((about 40 yards))

Thump 1:56, cheetah n/a (no appropriate clothing or shoes), mboard 1:57, chowdah 1:48

6 Minutes of Mary: 

Burt Reynolds r side 10 on q, l side 10onQ

Side crunches l side 10 on q, r side 10onQ

Flutter kicks 25 ic

Numberama: 4

Namearama:Yes

Announcements:
Go ruck extortion, old flame runs 52 miles for his birthday August 11th

Pledge of Allegiance: aye!

BOM: (Prayer)
Led by QIC

Moleskin:
I need to get my numbers up, but I can’t stress more the importance of form and full reps.  No, I’m not just saying that to make myself look better.  My highs for this fit test have never gone above 60 on push ups and 65 on sit-ups.  If I went any further than 5 more on either of those, I most likely would be cheating myself either form or less than full reps.  Over time, though, with practice, you can gradually see increases, unless you reach the point where it’s not physically possible to do any more reps in that short of a time.  Then you focus on form and full reps!