Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

MLB All-Star Salute at Doty Park

  • When: 20190729
  • QIC: 50-50
  • The PAX: Space Cowboy, Bee Wax, Short Circuit, PTI, Rawhide, Hickory Stump, Beethoven, X-ray, Good Catch


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Conditions:  Unseasonably cool in the mid 60s, a  lovely break from the heat!

Disclaimer: Nope

FNGs: Good Catch

COP:  TTT x 10 IC, BAC (F) x 10 IC, BAC (B) x 10 IC, DQ x 10 IC, High Knees x 15 IC

The Thang:

-Took lap around park; each PAX grabbed 2 bricks and headed to big field

-Completed 2 rounds of the following exercises w/ slightly less reps on the 2nd round; took lap around park in between rounds

A: ATMs – Alternating Shoulder Taps x 15 IC, Tempo Merkins x 10 IC, Merkins x 10 OQ 

L: Louganis x 10 OQ 

L: Low Country Crabs x 15 IC 

S:  Shoulder Raises x 20 OQ

T: Tricep Extensions x 20 OQ

A: Apollo Creed Burpees x 10 OYO  (ended up more like regular burpees!)

R: Rock-a-Bye Babies x 15 IC 

S: Seal Jacks x 20 IC (standing and lying)

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: American Hammers x 20 IC, LBCs x 15 IC

COT

Numberama: 10

Namerama: X ray (R), Hickory Stump, Short Circuit, Space Cowboy, Bee Wax, Beethoven (R), Good Catch (FNG), Raw Hide, PTI, 50-50

Pledge/Announcements/BOM

Devo: William Shakespeare: “It is not in the stars to hold our destiny but in ourselves.” My interpretation is that we ultimately have quite a bit of power to shape our own destiny so we should take that responsibility head on and do the best we can!

Moleskin:  None

 

Gettin All Worked Up in the Park

  • When: 20190708
  • QIC: 50-50
  • The PAX: Threes Company, Rawhide, Dowry (R), Beethoven (R), Space Cowboy, Bee Wax


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Conditions: Near 73 w/ a stagnant, soupy feel

FNGs: No

COP:  SSH x 20 IC,  TTT x 10 IC, BAC backward/forward x 10 (each) IC

The Thang:

-Partnered up and grabbed 1 block and 2 bricks per team (1 team had 3 PAX).

-For each round (as noted below), 1 PAX did 1st exercise while the other 1 or 2 PAX did the 2nd exercise.  When exhausted, held plank until 6 was in.

Round 1
-AMRAP of merkins on block; lunge walked down sidewalk and then ran lap

Round 2
-AMRAP of squats w/ block;  bear crawled down sidewalk and then ran lap

Round 3
-AMRAP of kettle bell swings;  crab walked down sidewalk and then ran lap (stopped to get  water at fountain)

Round 4
-AMRAP of  damnits; skipped down sidewalk and then ran lap (stopped to get water at fountain)

Round 5

-AMRAP of curls; PAX choice down sidewalk and then ran lap (stopped to get water at fountain)

Round 6

-AMRAP of shoulder presses w/ block until exhaustion (and then w/ bricks); PAX choice down sidewalk and then ran lap (stopped to get water at fountain)

 

-Stowed coupons and headed back to flag.

 

Mary:

-WW1 Sit-ups x 10 OQ

 

Numberama/Namerama/Pledge/COT

Announcements: None mentioned at AO but wanted to mention about providing donations to support the family in Legend Oaks  whose house caught fire – see F3 Summerville FB page for details)

Devo: None

Moleskin:  Great work to all in such terrible conditions!

One Time at Faultline When We Played Spin the Bottle

  • When: 20190624
  • QIC: 50-50
  • The PAX: Adjustment, Caterpillar, Grasshopper, Dowry, Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven,  Bob Jones


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Conditions: Summery

Disclaimer: None

FNGs: None

COP: SSH x 15 IC, TTT x 10 IC, BAC (F) x 8 IC, BAC (B) x 8 IC,  DQ x 10 IC

Thang:

-Each PAX grabbed a block 

-Played “Spin the Bottle” by taking turns spinning a bottle and doing the exercise written on the card for the # of reps on the card

5: OHP (4 ct IC)

6: mountain climbers  (4 ct IC)

7: KBS (OQ or OYO)

8: burpees (5 ct IC)

9: tri extensions (4 ct IC)

10: merkins (4 ct IC)

J (11): squats w/ block (4 ct IC)

Q (12): curls (4 ct IC)

K (13): flutter kicks (4 ct IC)

Ace: PAX choice

–COT:

Pledge of Allegiance

Announcements

Beast Week this week; July 4 Convergence @ The Ditch

Numberama

11

Namerama

Adjustment (R), Caterpillar, Grasshopper, Dowry (R), Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven (R),  Bob Jones (R), 50-50

BOM (led by YHC)

Devo: None

Back and Forth at the Park

  • When: 20190520
  • QIC: 50-50
  • The PAX: Peg, Dowry, Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones, Bellator, Tigger, Robo Call


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Conditions: Mid 60s and muggy! 

Disclaimer: None (didn’t realize there was  a FNG)

FNGs: Tigger

COP: BAC (F) x 10 IC, BAC (B) x 10 IC, TTT x 10 IC, High Knees x 15 IC

Thang:

-Each PAX grabbed a block and headed to corner of park by gazebo

-Curls x 10 IC,  then lunge walked to other corner by community center

-Knuckle merkins x 10 OQ, then jailbreaked back to other  corner

-Block presses x 10 IC,  then bear crawled half way to other corner and side lunged the other half

-Monkey humpers x 15 IC, then ran back to other corner 

-KBS x 15 OQ, then crab walked to first street sign and ran the rest of the way

-Bobby Hurleys x 10 OQ, then ran back to other corner

-Tricep extensions x 15 IC, then ran back to other corner 

-Flutter kicks x 25 IC, then ran back to other corner

-Flutter kicks w/ block x 20, then returned blocks and headed back to flag

COT:

Pledge of Allegiance

Announcements

Father’s Day convergence and party at Shortcake’s farm on June 15

Numberama

13

Namerama

Peg (Respect), Dowry (Respect), Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones (Respect), Bellator (Respect), Tigger (FNG), Robo Call, 50-50 (YHC)

BOM (led by YHC)

Devo: “Tolerance isn’t about not having beliefs. It’s about how your beliefs lead you to treat people who disagree with you.” ― Timothy Keller

Moleskin:  It was quite muggy but the PAX didn’t complain too much. Great job fellas! T-claps to Peg for the DD!

15s for a Tiger

  • When: 20190415
  • QIC: 50-50


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Conditions: Near 60 degrees w/ a stiff breeze. Rather lovely if you ask me.

Disclaimer: None

FNGs: None

COP: LAC IC x 10, BAC IC x 10, TTT IC x 10, IW IC x 10

Thang:

-Grabbed blocks and headed to tennis court

-15s:

Round 1: block presses and squats

Bear crawled to far end of second tennis court, did 15 burpees OYO, and then crab walked back to starting point

Round 2: calf raises and flutter kicks

Lunge walked to far end of second tennis court, did 15 merkins OQ, and then side lunged back to starting point

-15 overhead presses IC

-15 tricep extensions OQ

-15 curls IC

Returned blocks and headed back to flag

COT:

Numberama

5

Namerama

Peg (respect), Raw Hide, Dowry (respect), Bee Wax, 50-50 (YHC)

Pledge of Allegiance

Announcements

Easter Convergence this Sat at Faultline – be sure to reply if you’re going so there is enough food

BOM (led by YHC)

Devo: ” My failures have made me look at myself in a way I’ve never wanted to before.” – Tiger Woods

Don’t be afraid to face our failures and use them as learning experiences.

Moleskin:  This workout was inspired by Tiger Wood’s 15 major championships. T-claps to Peg for the DD!

Where’s That Darn Groundhog?

  • When: 20190202
  • QIC: 50-50
  • The PAX: Grasshopper, 50-50, Bee Wax, Rawhide, Quaker, Dreamer, Pretzel, Robo Call, Bee Wax 


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Conditions: Low 40s

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 IW 4 ct IC, Upward Dog, Downward Dog

The Thang:

-Partnered up and grabbed 1 block per duo  

-Ab Dora:  1 PAX completes exercise while partner runs short lap around park

–100 pickle pointers, 200 damn-its, 300 LBCs, 400 dollys, 500 magoos

-Stowed bricks and then headed back to flag

-PAX salute for train: 10 burpees

Mary: 20 Burt Reynolds (10 each side) OQ, 25 flutter kicks IC

COT

Numberama: 8

Namerama: Grasshopper, 50-50, Rawhide, Quaker (R), Dreamer (R), Pretzel, Robo Call, Bee Wax 

Pledge/Announcements/Prayer Requests

BOM

Devo: None

Moleskin:  The PAX took many laps around the park in search of the groundhog but didn’t have any luck. Guess he was too busy trying to see his shadow in PA. T-claps to Grasshopper for helping plan and conduct the workout. I’m sure he’ll be ready to provide his own beatdowns soon!

Remembering Challenger

  • When: 20190128
  • QIC: 50-50
  • The PAX: Minivan, Caterpillar, Bob Jones, X-ray, Lake Effect, TKO, Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose


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Conditions: Near 40 degrees, almost perfect!

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 DQ 4 ct IC, 10 SSH 4 ct IC

The Thang:

-Took long lap around park to get  2 bricks per PAX and then headed to grass field

-Completed the following exercises:

C: 15 Curls, 4 ct IC

H: 20 Head, Shoulders, Knees and Toes, 10 ct IC

A: ATMs 

L: 15 Louganis, OQ

L: 15 Lowcountry Crab, 4 ct IC

E: 20 Elf on the Shelf (10 each side), OQ 

N: 5 Not-so Lazy Boys, OQ

G: 15 Gorilla Humpers, 4 ct IC

E: 20 E2K (10 each side), OQ

R: 20 Rock-a-bye Baby, 5 ct IC 

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: no time

COT

Numberama: 14

Namerama: Minivan, Caterpillar, Bob Jones (R), X-ray (R), Lake Effect (R), TKO (w/ SCS), Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose, 50-50

Pledge/Announcements/Prayer Requests

BOM

Devo: Ronald Reagan, speaking after the disaster: ” Your loved ones were daring and brave, and they had that special grace, that special spirit that says, ‘Give me a challenge, and I’ll meet it with joy’.” I think we’d all be better if we faced challenges with joy instead of sadness and fear. 

Moleskin:  This workout was in tribute to those brave men and women who perished during the Challenger shuttle explosion on this date 33 years ago in 1986.  T-claps to all PAX for their patience while we tried many “new” and exciting (maybe) exercises! FYI, Lowcountry Crab should have been done from a crab position and Rock-a-bye babies from a chair position! My apologies!

Dynamic Duos Take On Jingles Hill

  • When: 20190109
  • QIC: 50-50
  • The PAX: Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-ray (respect), 50-50 (YHC)


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Conditions: Upper 40s w/ a stiff breeze

Disclaimer: F3 is a peer-led workout group that doesn’t exist on paper. Push yourself but don’t hurt yourself!

FNGs: Baywatch

COP:  BAC x 10 IC, TTT x 10 IC, SSH x 15 IC

Thang:

-Partner up, then mosey to cage and grab 1 block per duo

-Mosey to Jingles Hill while alternating cusacking of the block between each duo

-Each round will include 1 PAX running backward up hill, doing an exercise at top of hill, then running forward down hill while their partner performs an exercise

-Round 1- KBSs (bottom) and 15 burpees (top)

-Round 2 – tricep extension (bottom) and 15 (4 ct) flutter kicks (top)

-Round 3 – curls (bottom) and 15 (4 ct) monkey humpers (top)

-Round 4 – bent over rows (bottom) and 15
Makhtar N’Diayes (top)

-Partner block twists x 10 IC

-Mosey back to AO to return blocks and head back to flag

Mary: no time

COT:

Numberama

16

Namerama

Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-Ray (respect), 50-50 (YHC)

Pledge of Allegiance

Announcements

-Picasso’s unofficial 5K prior to Convergence: 1/12 at 6 am

-Convergence: 1/12 at 7 am at Faultline

-Anniversary Party: 1/12 at 6 pm at Dorchester Boat Club

-Given recent potential robbery involving Dri Prime while rucking, Cheetah reminded everyone to ALWAYS be aware of your surroundings!

BOM (led by YHC)

Devo: “If I have seen farther than other men it is by standing on the shoulders of giants.” – Isaac Newton

Moleskin: Great turnout (likely b/c Cheetah tends to brings all the boys out). Also great to have Rib Check visiting from Charlotte. In reference to our mumble chatter about the weather (of course!), here’s an explanation of what 50% chance of rain means….https://www.weather.gov/ffc/pop

12s for 12/12



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Conditions: Near 30 degrees and quite frosty (but at least it wasn’t 12 degrees!)

Disclaimer: None

FNGs: None

COP:  LAC IC x 12, BAC IC x 12, TTT IC x 12, SSH IC x 12

Thang:

-Ran to cage, each PAX grabbed a block and then headed to tennis courts

-12s:

Round 1-overhead press and elf on the shelf

Ran lap around park

Round 2-tricep extension and squat

-12 burpees

-Returned blocks and headed back to flag

Mary: 

-WW1 situps OQ x 12

-Heels to heaven OQ X 12

-Burt Reynolds OQ x 12

-Supermans OQ x 12

-Plank OQ

COT:

Numberama

7

Namerama

Minivan, Lake Effect (respect), Bee Wax, Caterpillar, X-ray (respect), Grasshopper, 50-50 (YHC)

Pledge of Allegiance

Announcements

F3 S/NC/GS Christmas Party: 12/13 at 6 pm at Oak Road Brewery (bring unwrapped toy to donate to MUSC Children’s Cancer Center)

Summerville Christmas Parade: 12/16 starting at 2 pm (BOM at 145 pm) near Doty Park

F3 S/NC/GS Anniversary Party: 1/12 at 5 pm at Dorchester Boat Club

BOM (led by YHC)

Devo: “Patience and diligence,  like faith, remove mountains.” – William Penn (Quaker who founded Philadelphia). Patience has been in short supply in YHC’s house of late so felt it was a good reminder to slow down and try to see the bigger picture.

Moleskin:  T-claps to Bee Wax for wearing shorts!

Toy Story/Bush/Christmas-inspired Uno

  • When: 20181205
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Bee Wax, Minivan, Dowry (respect), Bob Jones (respect), X-ray (respect)


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Conditions: Pretty darn nippy w/ temps in the mid 30s a decent breeze making it feel closer to 30

Disclaimer: None

FNGs: None

COP:  41 LAC/BAC/Chinooks, 41 Rockette Hillbillies, and 41 Monkey Humpers

The Thang:

-Each PAX grab a block and then return to flag

-UNO (Toy Story variety): Bee Wax shuffled the cards to prevent the YHC from stacking the deck. Then YHC flipped over the cards one at a time with PAX performing an exercise according to the following guidelines:

–Yellow: Curls; Blue: Bent Over Rows; Green: Genuines (which seemed to be the color of the day); Red: Rockette Dips

–#s 1-9: # of reps

–#0: 10 burpees

–+2/+4: call out a PAX and add +2 or +4 to the day of the month they were born

–Reverse: repeat previous exercise

–Wildcard: call out a PAX and they call the exercise

–Bear: bearcrawl back and forth between horseshoe pit walls

–Skip: skip around the shorter park path

Mary: None

COT: Numberama/Namerama/Pledge/Announcements/BOM

Kiawiah Island Marathon, Summerville Christmas Parade

Devo: *Not given at BC since phone died*

“In crucial things, unity. In important things, diversity. In all things, generosity.” George H.W. Bush

“Don’t confuse being ‘soft’ with seeing the other guy’s point of view.” – George H.W. Bush

Moleskin:  YHC felt good to get back out there after a while being on the IR. May have heard a PAX exclaim “Read my lips, no new exercises!” but could have been the cold getting to YHC’s head.