Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

40 side- the Den-11/22 b day Q

  • When: 20211122
  • QIC: Chowdah
  • The PAX: Oops, mr.pheeny, Qic


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Intro: QICs 40th bday q

Conditions: 45 or so

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:
Runners stretch 20 sec ea side, 10 TTT ic, 10, Don quixote ic, 40 ssh ic

The Thang:
40 theme w back and forth 40 yd dash

40 merkins, 40 yd dash 40 squats w block, 40 dash repeat

40 WW1, 40 dash, 40 cftg, 40 y dash

40 iron crosses , 40 dash, 40 ohp, 40 dash, 40 lunges, 40 dash, 40 skull crushers,  40 dash, 40 flutter kicks, 40 dash, 40 rows 40 dash, 40 calf raises, 40 dash, 40 Carolina dry docks

6 Minutes of Mary: 

Plenty of abs in thang

Numberama:
3

Namearama:
Oops, Mr. Pheeny, qic

Announcements:
Thx giving convergence

Pledge of Allegiance: AYE!

BOM: (Prayer)
Led by Qic

 

Devo: discussion of your WHY, and why everyone needs one, more than just your family, but a why that can carry you through your lowest moments in life!  We need each other for that, too!

What is your why?-Guild 11/24

  • When: 20211124
  • QIC: Chowdah
  • The PAX: Manana, fish n chips, easy in, repo, mayhem R, qic


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Cold and like 32 degrees

6 pack of pax with 6 doughnuts and coffee

We discussed “what is your WHY in life”

I’m doing sheepdog, and goose said he’s going to periodically ask us what our why is, so I’ve been doing some soul searching

I’ve come up with a list of 5 in order and they all have to do with my relationships

1- relationship with god

2-relationship with my wife

3-relationship with my children

4-relationship with my friends(brothers)

5-relationship with myself

Keep in mind that my why is still a rough draft, but I also don’t think it will change too much, just the tieing it in part

What does that have to do with sheepdog or f3?

I have always maintained the belief that F3 makes me a better person.  If that is true, then that should trickle down into all aspects of my life.  But it has to go deeper, I have to go deeper, hence Q’ing the guild and sheepdog.

I think that about covers it.

Watch the FB cast of 11/24 guild for more

7 min perfect WOD x4

  • When: 20210910
  • QIC: Chowdah
  • The PAX: Tinder, flash and hacker


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Intro: 7 min tabata circuit x 4

Conditions: warm, wet

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skil 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 x 10 ic, imp walkers x 10 ic, Don quixote x 10 ic

The Thang:

Tabata as follows, 30 seconds a piece x 4 rds

Ssh, wall sits, merkins, lbcs,step ups, squats, dips, plank,high knees, lunges, high side planks, low side planks

6 Minutes of Mary:

No time

Numberama:
4

Namearama:
Hacker, tinder, flash, qic

Announcements:
9/11 convergence

Pledge of Allegiance: AYE

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic, and it was that if God can use 9/11 for good, then he can use anything that ever happens for good!  God is good, have faith!

Moleskin:

  1. Stumbled upon this wicked good 7 min wod, and decided to quadruple it!  Sucked so good

Upside down pyramid of pain

  • When: 20211004
  • QIC: Chowdah
  • The PAX: Stringbean, wreck it Ralph, double trouble


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Intro: 4 pack of pax for ruck distance, pace, and PT work

Conditions: 70 and muggy

Ruckers: all 4

FNGs: none, still waiting on my fng to make his first appearance…maybe next time

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:ruck at normal pace 

The Thang:
Normal pace ruck, 50 flutter kicks ic, pace and 1/2-ruck (mosey) to other side of horseshoe

50 lbcs ic, 40 cftg, normal pace ruck back,

50 single count fk oyo, 40 tri extensions oyo, 30 ruck squats oyo, then pace and a half back around horseshoe

50 lbcs, 40 cftg, 30 ruck squats, 20 kb swings then ruck back

Pace and a half back to flag

 

 

6 Minutes of Mary:
No time, but worked plenty abs

Numberama:
4

Namearama:
Wreck it, string, DT, and Qic

Pledge of Allegiance: aye!

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic

2 are better than 1, as they have a better return for their labor!  Ecclesiastes 4:9

1 person can go fast, but 2 can go farther together, and 3 even farther….and so on and so forth.  We are better together!

 

Moleskin: easy to put together a kick butt ruck wod!  Some uptempo pacing , along with a little distance and some PT does the trick every time

Solo 2 miles @ magnitude

  • When: 20210906
  • QIC: Chowdah
  • The PAX: Chowdah


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Intro: Qic had to go bad (#2)and no one was here by 05:03 so I shot home real fast and shot right back.  started rucking solo @ 05:15!

Conditions: nice

Shortcake Special (Before the BC): does a car ride count

Ruckers: magnitude, so Qic

COP: none

The Thang:
2 miles with intermittent jogging/walking w ruck

6 Minutes of Mary: no as time was 55, already

Numberama:1

Namearama:
Chowdah

Pledge of Allegiance: aye

Prayers: yes, thank you Lord for F3 brothers(even though they didn’t show up) and labor day, and hard work, and America!

Devo:when God speaks, your placement will be strategic, you will live a righteous life, and fear will be far away from you!

Freed to lead! – chowdah

 

🥏 w/ 100 rep solo SCS by Qic

  • When: 20210904
  • QIC: Chowdah
  • The PAX: Gi Jane, dabo, outhouse, glow stick, code brown, moped, training wheels (north Georgia f3)


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Intro: was hoping for 10, got 8-still a great # for ultimate

 

Conditions: sub 70, cool, moist

 

Shortcake Special (Before the BC): being this a running BC on Saturdays with ultimate 🥏, Q did- 25 burpees , 25 tri ext w/ ruck, 25- ruck pull ups

 

FNGs: no

 

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: stretch, stretch, stretch and throw disc around

The Thang: 4 v4 ultimate with big glow aerobie disc

Played until 715, so no Mary, 😆

 

Numberama:8

 

Namearama:

Gi Jane(r), moped(r), dabo, glow stick, code brown, outhouse, training wheels (NoGa)

 

Announcements:

Speed for need, 9-11 convergence in nexton

 

Pledge of Allegiance: aye

BOM: (Prayer)Led by Qic

 

Devo: how we have to be truthful with the ones we love, particularly our spouses, if we want to have deep relationship, also with God and out brothers as well.  God first, actually!  Qic and one other brother shared specific instances where this was drawing a line in the sand and allowing our spouses to hold us accountable and vice versa

if youre gonna be dumb, then you gotta be tough-5th anniversary Q

  • When: 20210831
  • QIC: chowdah
  • The PAX: radio, peg(R), old flame(R), microwave, kiwi, fanny pack, milton, flo, QIC


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conditions:  70 and muggy, of course

F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership!

warmup:  TTT x 10 ic,  hillbillies x 10 ic,  mountain climbers x 25 ic

thang:  mosey to get blocks then back to lot in front of old armory

10, 20, 30, 40 ascending pyramid format for pt, plus cardio and dumb shit to make us stronger

10 burpees then run down and back

10 “”, +20 ww1’s then q sack block halfway down and back

10, 20, +30 alt lunges with block then bear crawl a quarter way down and back

10, 20, 30, + 40 flutter kicks ic then run all the way again

same format except took away bear crawls

50 alt lawnmower rows w block, then q sack halfway

50, + 40 lbcs then run down and back

50, 40, + 30 squats w block then q sack halfway and back

stow blocks

Mary:  freddie mercuries 25 ic

numberramma: 9

nameoramma: radio, peg (R), microwave, old flame (R), kiwi, fanny pack, milton, flo, chowdah

pledge: aye

COT and prayer led by chowdah

Devo:  ephesians 6: 12- for our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms!

For me, this spoke about wrestling with the Devil and wrestling with God and how they are similar but opposite.  The battlefield is in the mind, and if you are not careful which voice you allow to speak over you, you either accept blessings or curses.

I also spoke about my personal struggle, and that If I am not keeping goals in my life, mind and heart, then I tend to let the devil in more.  Hence, sheepdog and me ALL IN!

FREED TO LEAD!  -chowdah, AYE!

 

Rucking AOs dont run? Really?

  • When: 20210830
  • QIC: Chowdah
  • The PAX: Gruber


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Intro: rucking, pt w ruck and…… Running w/o ruck, yes really

Conditions: muggy 80

Ruckers: Gruber and QIC

COP:
TTT 10 ic

The Thang:
Ruck to other end of AO

10 burpees

Ground ruck then run to other side of horseshoe and back

10 burpees, 20 kettle swings w ruck

Ruck around horseshoe and back

10″, 20″, 30 tri extensions w ruck

Ground ruck and run

10, 20, 30, 40 flutter kicks ic

Ruck back to flag

6 Minutes of Mary:
No time

Numberama: 2

Namearama: gruber

Announcements:
Speed for need

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo: the fact that any word that God breathes never returns void!  QIC felt God told him to do sheepdog a few years ago and I felt a roadblock with the whole Gun thing.  Never owned one.  Wasn’t sure if I could or how hard it would be due to some events in my past.  God is faithful.  My background check has been cleared!  Ooh rah!  God is faithful and his word never returns void!

 

Do something that sucks/you hate

  • When: 20210505
  • QIC: Chowdah
  • The PAX: GI Jane, olaf, cornhole, snooki, hookem


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Intro: gonna do things we don’t like to do or aren’t good at

Conditions: nice 65

Shortcake Special (Before the BC): someone said this was his second workout of the day

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 x 10 ic, hillbillies x 10 ic, imp walkers x 10 ic. 25 burpees oyo

 

The Thang:
Started with apple turnovers. 3 parking spaces of bear crawls 3 of crab walk, 3 bear, 3 crab.  Repeat except crawl bear for BC.

Two teams of 3 partly borrowed from Waldo on Tuesday.  One guy farmer carries 2 blocks while other 2 guys run.  Other 3 do or.

6 RDS, lawnmower rows, cprs, burpees, oh press, flutter kicks, cftg

6 Minutes of Mary:

2 min plank with various yoga/plank positions/ MTN climbers/ sh taps

Numberama:
6

Namearama:
GI Jane, olaf, cornhole, snooki, hookem, Qic

Announcements:
Father’s day convergence, mem. day murph

Pledge of Allegiance:check

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic

Do the thing that you hate or are not good at. Work on your weaknesses.  Callus over your mind!  I hate crab walks.  We did them.  I don’t like Q’ing.  I did it!  Get outside of your comfort zone!

 

Moleskin:
This is the Qs chance to talk about the workout.

Be prepared…..short weinke vs. long weinke

  • When: 20200918
  • QIC: Chowdah
  • The PAX: Oops, GI Jane, mr.pheeny, olaf, brokeback, cornhole


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Intro: Q had to leave at 0459 to go to the gas station next door to poop

Conditions: 70 and muggy

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:
They did the usual, probably, but after a 30 min ride getting over there, YHC had to poop!

The Thang:
4 corners w block

50 reps each corner,  corners labeled upper body, legs, core, and 10 burpees

Pax were paired up and given ability to choose exercises, most of the standards were chosen w little deviation

Once each corners reps were completed, pax left their blocks, ran ahead to next corner and back to retrieve said block and so on and so forth

3 full revolutions were completed

2.25 miles we’re traveled

 

6 Minutes of Mary: had a core corner

No time at end

Numberama: 7

Namearama:
Oops, Mr.Pheeny, Olaf, cornhole, GI Jane, brokeback, YHC

Announcements:
Ruck for hunger, volunteer opportunities/ 2nd-3rd F coming up

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo:
In life, Be prepared!

Moleskin: 

Is it ok to have a short weinke and switch it up and give the PAX an option to choose their own?  Perhaps, given the proper format, pairing up, staying together, etc.  It is also important to note no FNG’s present, but they would have been fine, I think?  What do you think?