Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Those aren’t pillows……

  • When: 20171207
  • QIC: Drumstick
  • The PAX: Saget, Jar Jar, TKO, Redo


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Conditions: High 30s, wet and cold as we looked for hand warmers but had none

FNGs: No 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.

The Warm Up:

 

In honor of Dawgs SEC CG Win

SSH x 28
Burpees x 7

LBC On Q x 28
Burpees x 7 (number of carries for 88 yards and a TD for FR D Swift)

Imperial Walkers x 13 (SEC Champ and Total tackles by Rowquan Smith)
Burpees x 7

 

 

The Thang:

The Tree

The tree involves 5 rounds and 5 exerices. Each round the number of reps goes up by 10 and you lose one exercise.

(My picture below shows the rounds descending from 5 to 1 so I’ve tried to keep that consistent in the list below.)

Round 5 – 10 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

LBCs IC

Triceps

Round 4 – 20 reps each (longest run by Nick Chubb who finished with 77 total yds

Alternating Bent Over DB Row (L=R=2)

Squats

Curls

LBCs IC

Round 3 – 30 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

Round 2 – 40 reps each

Alternating Bent Over DB Row

Squats

Round 1 – 50 reps

Alternating Bent Over DB Row

The Top

100 SSH

Back Down the Tree

Now they have made it to the top, hickory hickory dock, they must come back down.

They have completed the Top so there is no need to repeat it but the exercises have changes a little.

Round 1 – 50 reps each

LBCs

Round 2 – 40 reps each

LBCs

Squats

Round 3 – 30 reps each

LBCs

Jump Squats

Curls

Round 4 – 20 reps each

Alternating Bent over Rows

Squats

Curls

LBCs IC

Round 5 – 10 reps

Alternating Bent Over Rows

Jump Squats

Curls

LBCs IC

Triceps

Six Minutes of Mary: 

No Mary

Numberama, Pledge of Allegiance

Announcements: Christmas Party  

BOM: Dan Cole’s wife, Stephanie’s, health, Saget’s wife, Lauren’s, health

Devo: Delivered by Drumstick who reminded the PAX to take time to love others. This is a crazy season. Don’t give neccesarily what others give you. Show them love! Read 1 John and invite a friend to the Christmas Eve Service!

Moleskin: The PAX enjoyed yet another Christmas Tree workout that really pushed the body. No mumble chatter to speak of since Stringbean was not present! TKO was ready to go put his hands between some pillows to warm up at the end of this one. Great work men!!!!

12 Days of Christmas

  • When: 20171221
  • QIC: Cosine
  • The PAX: BCG, Saget and Drumstick


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Conditions: Wet, low 50’s

 

Disclaimer: Given

 

Warm-ups: SSH x 25, Imerpial Walkers x 20

 

The Stuff

 

Partnered up and got a log. We then made our way to the basketball courts.

 

We started with the first day of Christmas, jogging one lap around the tennis courts.  Then we each did 2 Turkish get-ups, and one lap around the tennis courts.  Then we did 3 squats  with the log with our partner, two Turkish get-ups and one lap around the tennis courts.  Each new exercise increased in number by one, and we repeated all the other exercises each time like the song.  4 mountain climbers IC, 5 American hammers IC, 6, 6 count burpees IC, 7 seal-jacks IC, 8 clean and jerks with the log and a partner OYO, 9 hops over the log OYO, 10 sit-ups with the log and a partner, We combined the 12 Merkins OQ and the 11 Overhead presses with the log and partner OYO because of time.

 

The men stowed the logs and returned to the flag with no time remaining.  We circled up, gave respect to the country, Drumstick led us in prayer and then led a devo.

 

Devo: We were reminded that God has chosen us each with a purpose and that we should approach each day with a Christlike heart attitude. From 1 Corinthians 1:26-29 “Brothers and sisters, think of what you were when you were called. Not many of you were wise by human standards; not many were influential; not many were of noble birth. 27 But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong. 28 God chose the lowly things of this world and the despised things—and the things that are not—to nullify the things that are, 29 so that no one may boast before him.”

Log Toting Walkabout

  • When: 20171202
  • QIC: Ophelia
  • The PAX: High Times, Jar Jar, Wee Woo, Cosine, Saget


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Conditions: Upper 50s
Disclaimer: given
Warm-ups:
– 25 SSH IC
– 20 Murkins on Q
– 20 Imperial Walkers IC
– 20 Monkey Humpers IC
The THANG
With 6 men total, we paired up and each pair grabbed a block.  We then made our way to the path on the opposite side of the road.
We began the exercise with:
– 25 Squats with the log per team on Q
– 25 Alternating Overhead Presses on Q
We then added some running into the mix. One man from each team had to run ahead to a designated point while his teammate carried the log alone.
Once the teammate returned, they tagged out and repeated the same process until all team members reached the designated spot.
– 25 Squats with the log per team on Q
– 25 Alternating Overhead Presses on Q
From this point we proceeded to the playgound to play children’s games on the big toy. Again, team members split up. One team member flipped logs while the other team member completed the following circuit:
– 20 Tricep Dips on the Bench oyo
– 20 Reverse Crunches on the Swing oyo
– 15 Pull-ups oyo
– 20 Step-ups on the Picnic Table oyo
– 10 Burpees oyo
Once once member of the team completed this, they tagged their partner in and took over the log flipping.
Each team was able to complete this entire process a total of 3 times.
Once playtime was over, we repeated the same exact process that led us there.
– 25 Squats with the log per team on Q
– 25 Alternating Overhead Presses on Q
We then added some running into the mix. One man from each team had to run ahead to a designated point while his teammate carried the log alone.
Once the teammate returned, they tagged out and repeated the same process until all team members reached the designated spot.
We stowed the logs and returned to the flag for some Mary.
Each man called out an exercise.
-10 V-ups IC
-20 American Hammers IC
– 10 LBC IC
– 10 WWI Sit-ups on Q
– 10 Freddie Mercury’s IC
We circled up, gave respect to the country, and respect to our Lord.
Devo:
3 Things prevent us from entering our Destiny
1) Fear
2) Sense of Unworthiness (guilt)
3) Sense of Status Quo (comfort zones)
Purpose is a Process (Joseph and Moses)

4 corners….oh, we, oh…..4 corners….oh, we, oh

  • When: 20171121
  • QIC: Ophelia
  • The PAX: Redo, Weewoo, Snapper, BCG, Humpday, Stringbean, TKO, Flo, Snyder, Saget, Urkel, Oil Pan, Ophelia, Jar Jar (FNG)


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4 Corners
Conditions: A crisp low 40s
Disclaimer: given
Warm-ups:
– 25 SSH IC
– 15 Through the Tunnel IC
– 11 Burpees (for the train) on Q
– 20 IMperial Walkers IC
The THANG

Each man grabbed a block. We then made our way to the soccer field.

Once we reached the field, instructions were provided.  Each corner would represent a different exercise.  There would be a variety of methods for moving from Corner to Corner.
Station #1 10 burpees on Q
We then lined up shoulder to shoulder for a good hard sprint to the second Corner.
Station #2 20 V-ups on Q
Once the men strengthened their cores, we lined up shoulder to shoulder to complete a Bear Crawl to the third Corner. Each of the bears moved at different paces, but they all made it to their destination.
Station #3
Seven blocks had been positioned at this station.  Seven men completed 30 Kettle Bell Swings on Q while the other 7 completed 30 4-count American Hammers.  Once these were completed, the two groups swapped positions and repeated the process.
After this, I took a precious exercise from the brilliant Flo and decided to incorporate it.  All of the men held plank, alternating high and low. The first man in the line then proceeded to jump over low planks and climb under high planks.  We became very well acquainted with one another – some a bit too close perhaps.  We continued this until the fourth Corner.
Station #4
Seven blocks had also been positioned here.  Seven men completed 40 squats with blocks on Q while the other seven complete as many American Hammers IC as possible.
Once finished, the men swapped positions.
Once we finished with rotation we completed Broad Jumps back to Station 1.
We did a rinse/repeat of the entire process with modifications to the low/high plank exercise.
The men stowed the blocks and return to the flag with no time remaining.  We circled up, gave respect to the country, respect to our Lord, and named our FNG.
Devo:

John 15:1-5English Standard Version (ESV)

I Am the True Vine

15 “I am the true vine, and my Father is the vinedresser. 2 Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit. 3 Already you are clean because of the word that I have spoken to you.4 Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me. 5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.

Are you abiding? If not, what is stopping you?

Glad I wore my underwear since my pants are getting wet

  • When: 20171111
  • QIC: Wiper VQ
  • The PAX: Drumstick, Doubtfire, Cosine, Harbaugh (respect), Hacker, Ophelia


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Conditions: 40 degrees and Windy
Disclaimer: Given
Warmup

-20 SSH IC
-20 Imperial Walkers IC
-LBAC oyo

The THANG
Split into three groups, each person grab a block, and mosey to the soccer field.
Five cones have been set up for a starfish workout (one cone is in the middle and four cones North, South, East, and West about 20 yards from the center cone). Each cone represents an exercise -> middle cone is American Hammers and other four are Burpees, Squats, Flutter Kicks, and Tricep Dips.
The PAX start by performing one rep at the middle cone (American Hammers). Then, with your partner, you move to an outside cone and perform 2 reps, then back to the middle for 3 reps (American Hammers), then to a different outside cone for 4 reps. Continue working around the circle with odd numbers always in the middle and evens always on the outside. The rep count continues to increase by 1 until you get to 25.
After this, we all came to the conclusion that a train had gone by while we were performing the Starfish so, since we had already completed some Burpees, we performed 11 Blockies.
The blocks were stowed and we met at the basketball court. We lined up along the wall, shoulder to shoulder, starting from the left side. The person on the left ran to the end of the basketball court and came back to stand beside the person on the right. This continued until we were at the end of the wall. While one person was running, everyone else was performing a wall sit. We then performed another round but instead of running, we bear crawled to half court and lunged back with everyone else holding plank.
The only thing left was some time for Mary, PAX choice around the circle.
Devo: 1 Timothy 4:7-8 -> Paul tells us that bodily training is of ‘some’ value but godliness is of value in “every way”. We talked about the importance of training yourself (growing) spiritually, not just physically.

Whistle Tips Whoo Whoo

  • When: 20170826
  • QIC: Futurama
  • The PAX: Wiper, Bubble Head (respect), Wee Woo, Wingman (respect), Cosine


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Weather: Muggy but not terrible

Warm Up in cadence

SSH x 20
LBAC x 20 (front and back)
Mountain Climbers x 20
Merkin x 20

Mosied on over to the block pile to grab out tokens

Jog/Run 2 lines in partners
To playground w/20 squats with block half way through.

Stations @ Playground

Swing crunch x 20
Pull ups x 10
Double step ups x 10
Merkins decline x 20
Curles with block x 20
Flutter Kicks with block 4 count x 20

Sprint from entrance to playground to first poles and back

(x2)

Run/ jog back burpees x11 half way (train)

Mary in cadence

Monkey Humpers x 15

LBC’s 4 count x 15

Count, Namorama, Pledge, Prayer
Devo – As James lays out for us in the Bible the tongue has great power to encourage and build up, but it also has great power to destroy. As the tongue and what we say is a direct reflection of our heart, it is our responsibility to show discipline in our speech and to bridle our tongues and steer our ships in a way that glorifies and reflects well for Christ.