Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

We’re off to see the Wizard

  • When: 20190206
  • QIC: Cold Cut
  • The PAX: Major Dad, Woody, QC, Ramen, EZ-Go, Boll Weevil


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 3 rounds of sprint-jog-jog for the three sides of the triangle.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and American Hammers; Merkins and WWI sit ups

Mosey back to triangle for 3 last sprint-jog-jog laps.  Head to flag for Mary.

Mary: Planks: high, low, down dog; reverse crunches; Big Boy situps

No devo today.

Moleskin:  YHC, Cold Cut, has started a fast for Lent a little early this year.  One part of the fast is giving up social media for 46 days.  That means no preblasts, pist blasts, etc.  Major Dad delivered a preblast for me, alluding to the name Behavioral Health was called in Marine boot camp, “go see the Wizard.”  Magic was worked at Tectonic as everyone put in an early morning’s hard work.

The Dirty 30s and the Cleansing

  • When: 20181107
  • QIC: Cold Cut
  • The PAX: Bob the Builder, Major Dad, M&M, QC, Ramen, Eject


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 2 rounds of the burpee-go-round with 5 burpees at each point.  After burpee-go-round we had a “cleansing” run around the triangle with no burpees.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and WWI sit ups; Merkins and American Hammers

Mosey back to triangle for one last burpee-go-round and then a “cleansing” lap.  Head to flag for Mary.

Mary was a bunch of ab and core exercises, go figure.  Flutter kicks, sit ups, crunches, American Hammers, Burt Reynolds (?).  That type of stuff

No devo today.

Moleskin:  I’ll be honest, sometimes I don’t feel like leading people.  At work, at home, F3, recreation.  Sometimes I just want to show up and be told what to do.  But we all know that is not what F3 is about.  It is all about male leadership.  So when nobody picked up the Q, despite not really wanting to, I felt compelled to grab it, and I am glad I did.  I never regret leading the men of Tectonic.  We all got better this morning, did you?

Fricken Brickens

  • When: 20181102
  • QIC: Cold Cut
  • The PAX: Bob the Builder, Woody, Major Dad, Home Grown, EZ-Go, Ramen


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

Conditions were warmer in the 60s with a little drizzle here and there. COP was SSHs, Toy Soldiers, TTT, and such. Mosey to get bricks and a block. We then did brickens (merkins where your chest hits the bricks laid or stacked beneath you) with various exercises after each set of ten brickens.   Exercises used blocks, like bent over rows and curls, used body weight, like burpees and mountain climbers, and hit the abs like flutter kicks and American Hammers.  Brickens started with bricks flat, then stacked, then on end. After each set of 3 brickens and 3 exercises we ran around Farmhouse. Stow coupons. Finished up with hand realesse merkins with and arms out variation, Seal SUs, and some messed up try at a group push up with everyone’s feet on someone elses shoulders. Will probably scrap that one. Devo was on suicide prevention. Suicide hotline is 1-800-273-TALK

Fence hopping fun

  • When: 20181026
  • QIC: Cold Cut
  • The PAX: Bob the Builder, Major Dad, Daisy, Dream, Hot Tub, Ramen


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

It was in the 50s for a cool morning at Tectonic. COP was Jill. Thang was 11s with derkins and squats. Only catch was that you had to do the exercises on both sides of a playground with a chest high fence around it. 2 fence jumps each time across. It sucked towards the end. Then we did a string of pearls around the neighborhood with various exercises topped with a real man sprint up the hill to the AO. Mary was flutter kicks and American Hammers. Devo was essentially get better at the things you suck at.

Those Last Five

  • When: 20180326
  • QIC: Cold Cut
  • The PAX: Woody, Major Dad (Respect), Sprinkles


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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: mid 40s

FNGs: None

COP:

“You don’t know Jack!”

Smurf Jacks IC x 15

Plank Jacks IC x 15

Reverse Plank Jacks x 15

Seal Jacks (Major Dad style)  IC x 15

Seal Jacks (upright style) IC x 15

The Thang:

Mosey the long way to the block pile and each PAX grab 1 block.

Circuit workout:

Merkins x 25

Dips x 25

Pull ups x 25

Blockees x 25

Lap around the triangle.

Rinse and repeat x 3 with only 5 reps on the last round

Mary:

Flutter Kicks IC x 25

American Hammer IC x 25

WWI SUs x 25

Low plank until time

Numberama:4

Name-arama

Pledge and COT

Announcements:

Devo: Previously YHC did a devo on what it means to be a High Impact Man (HIM).  Today we talked about what it means to be a Sad Clown.  A Sad Clown is just existing in his life.  Bumping along, getting through each day, but lonely and not making a difference.  Look for those Sad Clowns and EH them.  Watch out that you do not slip back in to the life of a Sad Clown.

Moleskin: Sprinkles could not look YHC in the eyes as we did the reverse plank jacks in the COP.   His loss.  Numbers have been down a little at Tectonic but that has not stopped the faithful HIMs from putting in work.  The last 5 reps of each exercise were man makers.  Those 25 Blockees though!!!

Pi Day at Tectonic

  • When: 20180314
  • QIC: Cold Cut
  • The PAX: Woody, M&M, City Slicker (ruck)


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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: 30s

FNGs: None

COP:

none (we got shit to do)

The Thang:

Run 3.14 miles in shrinking circles around the neighborhood and AO  doing sets of 5 burpees, 10 derkins off the curb (or the like), and 15 dips off the curb (or the like) at multiple spots along the way.

Mary:

ain’t nobody got time fo that

Numberama:4

Name-arama

Pledge and COT

Announcements:

Devo: At best YHC could be described as very flexible in his faith.  But make no mistake YHC believes in God.  He sees Her all around him every day, in nature, people, in beauty, etc.  If the number Pi is not proof that there is a higher power, it is, at least, a beautiful metaphor for God.  Pi is an irrational transcendent number, that is it chaotic and is infinite.  At the same time it is immensely useful, real, and directed.  It is one of those things that we as humans know exists and can see evidence of everyday in our lives, but the more we explore it the more questions we have.  For YHC this is much how God presents Herself to him.

Moleskin: 3.14 miles in 45 minutes with PT was a lofty goal but we got it done. With today as Pi Day YHC could not resist.  In all honesty, YHC competing in this months running challenge made a running heavy BC even more desirable.  The PAX did well to keep a good pace (even that knuckle head rucking the damn thing) while busting out the PT effectively and efficiently.  We had a little bit of a scare just before 5am as a patrol car rolled up just as City Slicker walked up.  YHC thought to himself “If that grumpy old neighbor called the cops on us before we have even started I’m going to be pissed.”  Turns out it was just a false alarm set off in the farmhouse.  Today’s BC was served up with a side of actual pie, Dutch apple to be exact.  Delicious!  Happy Pi Day!!!

The Cold Hands of Tectonic

  • When: 20180305
  • QIC: Cold Cut
  • The PAX: Major Dad (Respect), Bob the Builder (Respect), M&M (respect), Grits (respect), Ma Bell


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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: 30s (too cold for a block workout)

FNGs: None

COP:

SSH x 30 IC

Flutter Kick x 20 IC

Burpees x10 IC

 

The Thang:

Mosey to block pile and then head back to pavilion.

Let’s do the first two sets around the fire.  Curls for gurls x 10 IC (4 ct.), Squats w/blocks x10, WWI SU x10 (feet in blocks), then mosey around farmhouse with block, rinse and repeat all above exercises, then do 10 burpees.

Dips with block on lap x 10, tricep extensions x 10, overhead press x 10 IC (4 ct.), then mosey around farmhouse with block, rinse and repeat all above exercises, then do 10 burpees.

Bent over row x 10 IC (4 ct.) on each side, Kettle bell swing x 10, Flutter kicks with blocks in the air x 10 IC, then mosey around farmhouse with block, rinse and repeat all above exercises, then do 10 burpees.

Stow blocks, head out to street then jailbreak to flag.

On side walk for a frozen waterfall of merkins.

Burpees x 10 IC

Mary:

more Burpees x 10 IC

Flutter Kick x 20 IC

Seal Jacks x 20 IC

Numberama: 5

Name-arama

Pledge and COT

Announcements:

Devo: The book Freed to Lead discusses the concept of an High Impact Man (HIM).  A HIM is a man that is making a difference at his work, in his community, and in his family.  Though it is important, fitness is not the main goal of F3.  The main goal of F3 is to better men as leaders, to make a man a HIM.  Be a HIM!

Moleskin: Brrrrrr.  Those friggin blocks were cold, but the men pushed for a solid workout.  Grits turned on the gas for that jailbreak close to the end and damn near made himself merlot, but he still was first to the flag.  The man can move.  The little fire did not do much to warm the men, but I think the workout heated things up sufficiently.

The Painful Push and Other Great Tales

  • When: 20180207
  • QIC: Cold Cut
  • The PAX: Major Dad (Respect), Bob the Builder (Respect), Peaches (Resepect), Woody


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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: good enough to work out in

FNGs: None

COP:

Burpees x10 IC

Freddie Mercury x15 IC

Sumo Squat and hold x 3

LBAC forward and back x10

Jump squats x10

The Thang:

 

Mosey to triangle.   Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side.  Mosey to grass.

11s proper shoulder width merkins with chest hitting ground and big boy sit ups, alternating bear crawl and crab walks in between

Mosey to triangle.   Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side.  Mosey to pavilion.

Dips to failure, Pull ups to failure, proper merkins to failure

Mosey to triangle.   Sprint down one side, 10 burpees IC, sprint down next side, 10 burpees IC, sprint down next side.  Mosey to flag.

Mary:

Mountain Climbers x 15 IC

Freddie Mercury x15 IC

WWI SU x15 on Q

Flutter kicks (4 ct,) IC x 25

 

Numberama: 5

Name-arama

Pledge and COT

Announcements: Stay tuned for Mud Run info

Devo: YHC told the story of the worst day of his life.  Away at college, age 19, and my girlfriend (now wife), brother, aunt and uncle drove up to Athens, OH to tell me that my dad had died suddenly from a heart attack at age 47.  Cardiomyopathy was his primary diagnosis.  YHC’s family history is riddled with heart issues, and unfortunately, YHC has had a countdown clock ticking in his head to age 47.  Of course I do not want to die at 47, but what that does help me to do is practice gratitude. Men be grateful for the time you have and the good things in your life.

Moleskin: The perfectly hard push up, it turns out, is just a good solid form, hands at shoulder width Merkin.  Do it right and it is hard, very hard.  Those guys at Tectonic do it the right way and do not shortcut a workout.  Strong work.

I Give You…The Bricken

  • When: 20180124
  • QIC: Cold Cut
  • The PAX: Test Tube (Respect), Major Dad (Respect), Bob the Builder (Respect), Sugar Mountain, AC/DC, City Slicker, QC


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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: 4o degrees or so

FNGs: None

COP: (all done in honor of Jack Chaplin, Test Tube’s return to the gloom)

Smurf Jacks IC x 20

Plank Jacks IC x 20

Cliff Hangers (Reverse Plank Jacks) IC x 20

Seal Jacks IC x 20

The Thang:

Mosey around triangle to brick pile and PAX grab 2 bricks each.

LBAC with bricks on the mosey back to sidewalk by pavilion.

Brickens:  These are merkins on the bricks, that is, place the bricks on the ground directly below the center of your chest.  Q calls down and up each time PAX chest touches the brick.

1st time was with bricks stacked tall, on Q,  x10

11s- Pull ups and Testicle Toucher Squats on the benches.

Brickens:  bricks stacked flat on top of each other, on Q, x 10

Nolan Ryans with the bricks IC x 10 on each side

11s- Dips and Step ups on the bench

Brickens: bricks laid flat side by side, on Q, x 10

WWI SUs with bricks

LBACs with bricks on mosey to stow

 

Mary:

Flutter kicks (4 ct,) IC x 25

American Hammer (4ct.)  IC x 25

LBCs IC x 25

Low plank

High Plank

Flutter kicks (4 ct,) IC x 25

American Hammer (4ct.)  IC x 25

LBCs IC x 25

Low plank

High Plank

Numberama: 8

Name-arama

Pledge and COT

Announcements: Pullin for Picasso; Charlie Post

Devo: We focus a great deal on physical fitness but make sure you take time to invest in your mental health and fitness at well.  Ask yourself how are you dealing with stress?  Are you getting enough sleep?  Are you having fun in your life?

Moleskin: YHC really likes those brickens.  They did well to improve both accountability as well as form on a standard merkin.  We will see those again.  Welcome back Test Tube.  Glad to see a true Tectonic faithful back in the gloom.  A good solid beat down.  Good push men!

Damn Right We Got Your Six!!!

  • When: 20180115
  • QIC: Jingles, Co-Q: Cold Cut
  • The PAX: Major Dad, Android, Hospice, 50-50, Johnny 5, Borland, Reynolds, The Colonel, Hot Spot, Adjustment, Sprinkles, Too Much, Where Ya At, Freeloader, Sophia, Grits, Suds, Minivan, Caterpillar, M&M, Repo, Cliff Hanger, What!?!, Peg; Pretzel, Pyle, Speedo, Snowden, Prius, Sakrete, Chum, Hot Tub, Cannoli, Muscadine, FNA, High Stick, Redo, Cheetah, Cheech, Woody, Stick Em, Probie, Flo, Matlock, Floppy, Hashtag, Bellator, City Slicker, Tinker, Stalker, Peaches, Show Me, Head Gear, Sparky, Goose, Defib, Greenbags, Myrtle, Cousin, PTI, Ma Bell, Wambach, Rabbit Ears, Sugar Mountain, AC/DC, Stringbean, Bob the Builder


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The mission of today’s BC was to show Picasso the huge amount of support he has as he moves along in his recovery.  The man has more than a few brothers looking out for him.

Disclaimer for this back blast:  I apologize in advance if every exercise listed here was not exact.  There were a lot of moving parts that day.  I tried to make sure that all PAX were listed but if I left anyone out I’m sorry.

Conditions: 25 degrees;

FNGs: None

We balled up and prayed both before and after today’s BC

COP:

(Jingles) SSH x 20 IC

(Cold Cut) Squats x 20 on Q

(J) High Knees x 20 IC

(CC) Mountain Climbers x20

(J) Flutter Kicks x 50 IC

(CC) Burpees x 10 IC

The Thang:

PAX counted off and we had 69 men.  PAX then counted off by ones and two and split into two groups.  One with Jingles as Q and one with Cold Cut as Q.

Jingles group:

PAX grab one block each

11s Big boy SUs and burpees

11s Iron Cross and Merkins

Block 11s

Cold Cuts group:

BACON (had to modify Picasso’s normal bacon due to not enough blocks for 69 men)

B- Burpees x 5

A- American Hammers x10

C- Crunches 4ct x 15

O- Overhead Claps 4 ct x 20

N- Nolan Ryans 4ct x 25 right side

Flip the bacon by doing the Nolan Ryans on the left side and then working back down through the exercises

PAX ran to rock pile at the bottom of construction road and grab 2 rocks each.

Curls for the Gurls x 10 then switch rocks to opposite hands and do 10 more

Overhead claps with rocks x 10 then switch rocks to opposite hands and do 10 more

PAX ran up the hill to gate and planked until 6 was in.  Cold Cut gave instructions that we will run to Picasso’s house in silence.

All PAX took a knee in front of Picasso’s house and channeled positive energy into his home, toward, him, and toward his family.

Run back to flag in silence.

 

Mary: (not sure if these are correct, but here’s a guess)

(Jingles) American Hammer (4ct.) x20  IC

(J) Boat/ Canoe

(Cold Cut) WWI SUs x 20

(J) Flutter kicks (4 ct,) x50  IC

(CC) WWI SUs x20

Numberama: 69

Name-arama

Pledge and COT

Announcements: Cold Cut provided a brief update on Picasso and his condition.  Stick’em added additional details.

Prayer

Devo: Too Much led a very solid devo that I will not butcher here by trying to write what he said.  The main message I recall is that our God is a God that is willing to fight for us and sometimes we just need to let it happen.

Moleskin: T Claps to all of the men for this tremendous show of support for a brother in need.  T Claps to Jingles who chose to lead this workout despite getting over being ill and ending up dry heaving in the middle of the COP by the end of the BC. F3 is definitely more than just a workout and today was living proof of that.  F3 means a lot to YHC and it definitely means a lot to our brother Picasso.  But what the show of support today demonstrated is that Picasso means a lot to F3.  T-Claps to Woody for building a nice fire that both warmed our bodies but also gave the men a place to gather, share stories, and support each other through this tough time, providing warmth to our hearts as well.  When any of the PAX fall behind, F3 Summerville has their six, and we take great pride in the fact that we leave no man behind.  Each of us has a story of our own when we struggled, fell back, or stopped to Merlot (just like FNA did today, T-Claps for that) and another brother came right by our side to help us out.  That is the true spirit of F3 and why it is so important to so many of us.  Thank you men for who you are and what you do every day out there in the gloom as well as what you do for each other in the light of day.  Continued prayers for Picasso in his recovery and for his family as they walk beside him.