Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Team MasterLoad: 26.75. Team Olaf: 0

  • When: 20200313
  • QIC: Flo
  • The PAX: Masterload, Creeper, Repo, The Colonel (R), Old Flame (R), Grits (R), Bob the Builder (R), Splinter, Space Cowboy, Hot Tub, Dutchess


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  62 degrees

FNGs:  None

The Thang: We ran at Nexton. This is quazi-town where Hospice aspires to be mayor.

Moleskin: Olaf decided throw a little shade towards Team MasterLoad earlier this week, despite the fact that our teams are not currently facing off against one another in March Madness. While Team MasterLoad was well represented at this morning’s Creamer gaining 26.75 points, Team Olaf was nowhere to be found. In other news, Floppy will be holding a press conference today to discuss the possibility of cancelling F3 Summerville March Madness or proceeding forward with holding the event without fans. Stay tuned…

Fake News

  • When: 20200309
  • QIC: Flo
  • The PAX: Sakrete, Grits (R), Mad Dog, Milton, High Stick, The Colonel (R), Peg (R), Schrute, Show Me, Bob the Builder (R), Old Flame (R)


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  46 degrees

FNGs:  None

The Thang:  YHC teased the PAX with a preblast touting the new and creative route that would await them at Tremor the following morning. However this was fake news and we did the Presbyterian Lupe instead.

Moleskin:  YHC ran with Milton and Schrute. Show Me and Peg ran by us. Solid work by all involved in getting miles for March Madness.

Enough with the Catch Me If You Can

  • When: 20200218
  • QIC: Flo
  • The PAX: Defib, Fish and Chips, Streaker, Splinter, High Stick, Waldo, Sakrete, Robinwood, Sugar Mountain, Flanders, Yo Adrian (R), Prius (R), Mayhem, Easy In


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  49 degrees

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

Catch Me If You Can: Partner up. One man does five burpees while the other runs backwards. When the burpees are done, that man runs to catch his partner. Flapjack. Keep running until you reach the end of the parking lot.

A little PT to catch our breath: Flutter Kicks, Offset Merkins, Calf Raises

Head to the Wiffle Ball field

Catch Me If You Can: This time, bear crawl forward and backward instead of running. The exercise is five Merkins.

Catch Me If You Can: This time, partner one is military crawling, while partner 2 does LBCs. When done with LBCs, that man crab walks to catch his partner.

Mary:  WWII Sit-Ups, Other exercise that I now can’t remember but that were guaranteed to give every PAX shredded abs

Numberama, Namerama, Announcements, Pledge, COT

Devo: Used the book of Nehemiah as a reference to discuss the need for complete restoration in our lives. The Israelites rebuilt the wall around Jerusalem after returning from exile, but they still needed spiritual revival. We focus a lot of energy and time on the tangible items in our lives, but don’t neglect the spiritual which is vital!

Moleskin: Always a good time at the CC. It really is one of YHCs favorite venues. The PAX always provide a hardy welcome. The mumble chatter was present and the PAX complained sufficiently during the workout.

Two Friends Visited Tectonic

  • When: 20200224
  • QIC: Flo
  • The PAX: Rosco, Microwave, Cold Cut, Major Dad (R), Woody, Placebo (R), AC DC


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  54 degrees

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

10 Blockees

Not only was YHC visiting Tectonic today, I brought my old friend Dora.

Partner up for DORA:

  • 100 Merkins on the Block, 200 OH Presses, 300 Squats with the Block
  • One man does the exercises while the partner runs around the farmhouse
  • Flapjack and keep a cumulative count

Usain Bolt

Mary:  WWI Sit-Ups, Peter Parkers, WWII Sit-Ups, Pickle Pounders, Pretzel Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: Core Values are critical for any organization. YHC challenged the PAX to identify Core Values for the family, discuss them and write them down. Core values provide a guide and a straight path to return to when we are tempted to go off course.

Moleskin: No armadillos were sited today, but their holes were certainly evident on the way to and from the block pile. Good push by all the fellas today.

Variety is the Spice of Life

  • When: 20200204
  • QIC: Flo
  • The PAX: Goose (R), Inferno, Hospice (R), Space Cowboy, KY, Splinter, Fanny Pack, Microwave, Mary, Smokey, Bob the Builder (R), Defib, Ramen, Grasshopper


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  54 degrees, dry with a nice breeze

FNGs:  None

COP:  SSH, TTT, LBAC, Imperial Walkers, Overhead Clap, Monkey Humpers

The Thang:

Mosey to the brick pile and get two bricks per man.

  • Overhead claps
  • Rocky Balboas
  • ¼ Mile Indian Run w/bricks
  • Overhead claps
  • Rocky Balboas

Trade your bricks for a block

  • Scorpion

Mosey with your block to the parking lot on the far side of the AO.

  • Curb crawl:   Bear crawl from one side to the other. At each curb you execute one Merkin with your hand on the curb. Bear crawl back and add one Merkin to your reps at each curb. Stop at six.
  • Curls for the Girls
  • Tricep Extensions

Move to the restroom building

  • While holding People’s Chair we shuffled the blocks to one end and build a wall
  • Balls to the Wall with shoulder taps
  • While holding People’s Chair we shuffled the blocks back the other direction until each member of the PAX had a block
  • Overhead press while in People’s Chair

Return the blocks

Mary:  WW2 Sit-Ups, LBCs, Pickle Pounders, Terrible T’s

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC is reading through the book of Esther this week. Esther was an exiled Jew who was chosen to be the new queen of the King of Persia. When a plan is put in place by the king’s most trusted advisor to annihilate every Jew in the kingdom, Esther is used by God to bring the deceptiveness of this plan to light. Ultimately, the plan fails and the king’s advisor, Haman, pays for his efforts with his life.

Esther was exiled from her home. Forced to live in a foreign land. Yet God used her terrible circumstances to save her people. YHC encouraged the PAX to remember that no matter how bad a circumstance may seem, God can work in it. Perhaps He has placed you there for a time such as this and intends to use you for His good and glory.

Moleskin: The PAX brought it today and made it through a variety of PT like pros. Goose is back, which is awesome. M&M appeared out of thin air, and KY paid a visit to his old stomping grounds!

Cardio and Core

  • When: 20200107
  • QIC: Flo
  • The PAX: Mary, Microwave, Fanny Pack, Milton, Smokey, Old Flame (R), Grits (R)


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  45 degrees

FNGs:  None

COP:  SSH, LBAC, Overhead Claps, Runner Stretch, Imperial Walkers, Terrible Ts

The Thang:

Mosey to town square. On the way we stopped at Jingles Hill to bear crawl up the hill.

Once at the square, YHC designated four light posts and markers.

Round 1: Run to the first marker and complete one burpee. Run back and execute 10 LBCs. Run to the second marker and execute two burpees. Run back and execute 10 LBCs. Add one additional burpee for each of the next two markers. Continue with LBCs at home base.

Round 2: Run to the first marker and complete five LBCs. Run back and execute one burpee. Run to the second marker and execute ten LBCs. Run back and execute one burpee. Add five additional LBCs for each of the next two markers. Continue with burpees at home base.

Head to the fountain where the PAX completed steps-ups, squats, and LBCs with legs up on the bench.

Mosey back to the AO

Mary: Flutter Kicks, WW2 Sit-ups, Pretzel Sit-Ups, Pickle Pounders

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Jeremiah 29:11. YHC shared some personal testimony about a “wilderness” time in which I’m currently traveling. The road ahead and completely blurry. God is teaching me to trust in Him and take it once step at a time, recognizing that He has a purpose and a plan. He is sovereign.

Moleskin: After two months of feasting, YHC believed the PAX needed the cardio and core focus to bring in the new year. The PAX was willing and up for the challenge. The support shown for YHC after the devo and testimony was also much appreciated.

Pretzel Clearly Didn’t Trust Me

  • When: 20200103
  • QIC: Flo
  • The PAX: Pretzel, Space Cowboy, Myrtle, Master Load, Gypsy, Grasshopper, Schrute, Bob the Builder (R), Grits (R)


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  65 degrees

FNGs:  None

We came. We ran.

Some ran faster than others.

YHC ran with Space Cowboy.

Bob the Builder ran the wrong way.

Master Load brought his 2.0 who also ran.

Pretzel came and ran with us even though he told me he would arrive early and leave early.

Moleskin:  The Creamer Q is literally the easiest Q in our region. You tell the PAX when to start running and you get their names at the end. That is all. You don’t even need to come up with a route because essentially the same route is run every Friday. Clearly, Pretzel, did not trust my leadership of telling people when to start running. The AO Q is ultimately responsible for the health of the AO, and he was not going to let me screw it up by not telling people when to start running or not collecting names for this gem of a backblast. Thank you for holding me accountable buddy!

Three Men and a Baby

  • When: 20191227
  • QIC: Flo
  • The PAX: Grits, Placebo, Bob the Builder


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  63 degrees

FNGs:  None

COP: SSH, LBAC, Don Quiote, Calf Raises

The Thang:

Mosey around The Ponds with multiple stops for PT. Exercises included: Prisoner Squats, Merkins, Jane Fonda, One-Legged Jane Fondas, Big Boy Sit-Ups, Flutter Kicks, Scorpions, and Plank

Mary:  Jane Fonda, One-Legged Jane Fonda, Big Boy Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: YHC was the only man present who did not demand respect. The PAX present wanted it noted for all the young whippersnappers out there that they got up took care of business at 0500. Several jokes were made about this (none by YHC as I was outnumbered three to one). Placebo offered that YCH was running “PT at the senior center.”

Is Hell Freezing Over?

  • When: 20191126
  • QIC: Flo
  • The PAX: Peg (R), Floppy, Grits (R), Splinter, Space Cowboy, Green Bags, Microwave, Milton, Schrute, Bee Wax, Mary


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  40 degrees

FNGs:  None

COP:   SSH, TTT, Hill Billies, Imperial Walkers, LBAC OH Claps, Terrible Ts

The Thang:

Mosey / Indian Run to Huger Park with a few stops along the way for Squats.

Once there, pull-ups were the theme with a few other exercises peppered in for flavor.

  • Underhand Pull-ups
  • Step-ups
  • Overhand wide stance Pull-ups
  • Swing Merkins
  • Close Fist Pull-ups
  • WWI Sit-Ups
  • Rinse and repeat in some fashion with a few tweaks to the reps

Mosey / Indian Run home with a few stops for PT

Jail break from the last stop back to the AO

Mary:  Flutter Kicks, Jane Fondas

Numberama, Namerama, Announcements, Pledge, COT

Devo: When you give thanks on Thursday, don’t give thanks to “nothing” or give thanks to something ambiguous. Thank your Heavenly Father who is the giver of all good gifts.

Moleskin: Fanny Pack and Smokey were both absent today. If YHC didn’t see them out and about on occasion, I’d e inclined to believe the live at the AO. They are stalwart. They are always there. For both of them to be absent on a given day is a sign of the apocalypse.

Master of the Mumble Chatter

  • When: 20191115
  • QIC: Flo
  • The PAX: Major Dad (R), M & M, Cold Cut, Ramen


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  46 degrees and raining

FNGs:  None

COP:   SSH, TTT, LBAC, Hillbillies, Calf Raises

The Thang:

YHC had the PAX take advantage of the sheltered picnic area today as the workout was primarily confined to the circle of trust which fit in the shelter.

PAX completed multiple rounds of five exercises that focused on chest, upper body, lower body, core, and cardio. Exercises included: Block Press, Block Merkins, Offset Merkins, Diamond Merkins, Wide-stance Merkins, Curls of the Girls, Tricep Extensions, Lawnmower, Row, Cusack, Squats w/the Block, Goblet Squats, Squats on the bench, Lunge, Duck Walk, Step-Ups, Toe taps, SSH, Mosey around the farmhouse, High Knees, Burpees, Superman, WWI Sit-Ups, Sit-Ups w/the Block, Flutter Kicks, and Pickle Pounders.

Mary:  Incorporated into the workout

Numberama, Namerama, Announcements, Pledge, COT

Devo: Habbakuk 3:17-19. YHC provided a brief synopsis book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.

Moleskin: The Nantan is the Mumble Chatter master. YHC isn’t sure he stopped talking for 45 minutes. At one point, he missed the mosey call due to Mumble Chatter and caught up with the PAX on the back side of the run. This type of engagement is not YHC’s strong suit. It’s great to have a man among the PAX to keep the conversation going. Not only does it distract us from the discomfort of the current activity, but it builds bonds between men, which is a large part of what F3 is about. T-claps to Major Dad for being that HIM.