Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Explore the Space

  • When: 20220809
  • QIC: Flo
  • The PAX: Smokey, Grits, Amnesia, Kiwi, Ryeback, Space Cowboy, Schrute, Fanny Pack, Milton, Goose


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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:  81 Degrees

FNGs: None

COP:  SSH, Monkey Humpers, LBAC x 10 IC (Forward and Backward), Don Quiote

The Thang:

In the words of Pretzel and Christopher Walken, the PAX explored the space around the AO. We made our way around the Doty Park area taking advantage of equipment to complete our beatdown.

Steps-ups on the wall, Trice dips on the wall

People’s chair, BTW

Curls with Block, Merkins, Sit-Ups with Block, Squats with the Block (25 each with run after each circuit)

Inverted sit-ups on the table, Split-Squats

Offset Merkins on the curb, Toe taps

Table Step-Ups

Mary:  Low plank, Pickle Pounders, WWI Sit-ups, Pickle Pushers

Numberama, Namerama, Announcements, Pledge, COT

Devo: Read from Psalm 51 and discussed the need for recognizing our sin and coming before God in humility

Moleskin:  It’s always a pleasure to Q at the TOTS. This was no exception and the PAX were up for the trip around the AO.

 

Pull-ups in the Park

  • When: 20220414
  • QIC: Flo
  • The PAX: Peg, Milton, Fanny Pack, Space Cowboy, Radio, Floppy, Splinter, Goose, Two Pack


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Conditions:  64 degrees

FNGs:  None

COP:  SSH, LBAC, TTT, Overhead Claps, Lateral Claps, Imperial Walkers, Hillbillies, Calf Raises

The Thang:

Line up and Indian Run to Huger Park with stops for PT

PT included 15 Squats, 10 Merkins, 15 LBCs, 1 Burpee (Increased by 1 Burpee until we got to 5)

At the park, the PAX took part in Pull-ups, Crunch Merkins on the swings, Step-Ups, Tricep Dips and two rounds of PT noted above.

Indian Run back to the AO with two stops for PT (decreased # of Burpees by 1 at each stop)

Finish up with completing a final round of PT

Mary:  WWI Sit-Ups, Low Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Referring to the Lord’s Supper, YHC walked through Christ’s sacrifice as a fulfillment to the OT Law and the perfect atonement for our sins.

Moleskin:  It was a good beatdown to work the full the body and get some cardio work. We had a special guest from Apex in NC! Welcome Two Pack (I’m also sure I’m getting that name wrong but that is what it sounded like on my recording).

7×7+7 = Tired of Bear Crawls

  • When: 20220310
  • QIC: Flo
  • The PAX: Pretzel, Fanny Pack, Milton, Radio


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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:  62 degrees and wet

FNGs:  None

COP:  SSH, Don Quiote, LBAC, TTT, Monkey Humpers, Overhead Claps, Moroccan Night Club

The Thang:

Mosey to the block pile and each man gets two bricks and a block

The PAX complete seven rounds of sevens with a 20 yard run in between exercises. The exercises included Overhead Claps with the bricks, Overhead Presses, Pickle Pounders, Pickle Pushers, Squats, Merkins, LBCs, to name a few… After each round of Sevens the PAX headed to the pickle ball court to complete one bear crawl loop around the square on the court. After the final round of Sevens, we bear crawled the square seven times. This was an homage to Joshua fighting the Battle of Jericho which was referenced in our devo.

Mary:  No time for Mary today

Numberama, Namerama, Announcements, Pledge, COT

Devo: In Joshua 1, we see God commissioning Joshua as the new leader of the Israelites after Moses’s passing. The Israelites stood on the brink of war as they prepared to enter Canaan and God commanded Joshua to be strong and courageous. YHC made the point that this passage isn’t about Joshua being strong and courageous by his own merit, but rather by staying in communion with God through his Word and prayer, God can make one strong and courageous for the mission ahead.

Moleskin:  The seven bear crawl loops at the end were tough. The PAX made it through like champs. It had been a while since YHC Q’d a workout and it was nice to be back in the saddle. See you in the gloom.

 

An Old Classic…

  • When: 20210826
  • QIC: Flo
  • The PAX: Schrute, Microwave, Splinter, Radio, Kiwi, Fanny Pack, Defib


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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:   Humid

FNGs:  None

COP:  Don Quiote, TTT, Imperial Walkers, LBAC (Train interruption so we completed the PAX Salute = 10 burpees OYO)

The Thang:

5, 4, 3, 2, 1 Go!

50 single count Flutter Kicks, 40 Chest Presses with the block, 30 Heel Taps, 20 Overhead Presses with the block, 10 Curls for the Girls, Run around parking lot

The PAX completed 10 circuits

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   Reminder to the group of our call in Scripture to fight injustice and help those in need. These are two critical items the Israelites failed to do, contributing to God’s punishment of sending them into exile.

Moleskin: Microwave noted this would be short because there was not a lot of mumble chatter today. One commentator’s note:  All cinder blocks are not created equal. T-Claps to Defib and Splinter for having the big boy blocks today.

The Four Horsemen

  • When: 20210803
  • QIC: Flo
  • The PAX: Milton, Fanny Pack, Goose


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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:   A typical August morning in the Lowcountry

FNGs:  None

COP:  SSH, Don Quiote, Calf Raises, LBAC

The Thang:

A mosey around the general AO area with a few PT stops along the way:

20 Merkins

20 Merkins, 20 LBCs

20 Merkins, 20 LBCs, 20 Squats

20 Merkins, 20 LBCs, 20 Squats, 20 Flutter Kicks

Stop at the wall at the Y for People’s Chair

20 Flutter Kicks

20 Flutter Kicks, 20 Squats

20 Flutter Kicks, 20 Squats, 20 LBCs

20 Flutter Kicks, 20 Squats, 20 LBCs, 20 Merkins

Mary:  Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo:   Strive to be a leader above reproach in area aspect of your life where you are in a position of influence / leadership. When you stumble, confess in humiity.

Moleskin: A low crowd today with just four men at the TOTS, but the conversation was consistent and varied with topics ranging from COVID to professional athlete salaries to the SEC takeover.

One Muggy Morning…

  • When: 20210720
  • QIC: Flo
  • The PAX: Goose, Old Flame, Radio, Three's Company, Fanny Pack, Milton, Microwave


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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:   Humid

FNGs:  None

COP:  SSH, Hillbillies, Terrible Ts, Don Quiote, Squats

The Thang:

Grab a brick for each hand and mosey to Jingle’s Hill stopping along the way for Hammer Curls and Overhead Claps.

Two rounds of 7s at Jingle’s Hill:

  • Merkins / Big Boy Sit-ups
  • WWI Sit-ups / Terrible Ts

Mosey home stopping for Overhead Claps and Hammer Curls.

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   In Revelation 5 the prayers of the saints are depicted as incense in the throne room of God. YHC shared how the prayers of believers are all heard by God, with no exception. He doesn’t grow weary of hearing our prayers and doesn’t miss any. Take heart that there is a God who wants to hear your prayers.

Moleskin: Another muggy July morning here in Summerville. The PAX still ran hard. The bricks added just a little more suck to the run out to Jingle’s Hill.

Adding at the Concrete Beast

  • When: 20210603
  • QIC: Flo
  • The PAX: Lugnuts, Splinter, Microwave, Smack Down, Fanny Pack, Milton, Goose, Smokey


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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:  74 degrees

FNGs:  None

COP:  SSH,  Imperial Walkers, Monkey Humpers, LBAC

The Thang:

Mosey to the Concrete Beast

Hit the lower deck for BTW and People’s Chair

Work our way up to the top deck floor by floor adding one exercise at each stop and traversing the ramps with bear crawls and backwards runs.

WWI Sit-ups

WWI Sit-ups, Merkins

WWI Sit-ups, Merkins, Squats

WWI Sit-ups, Merkins, Squats, Flutter Kicks

WWI Sit-ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks

WWI Sit-Ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs, Burpees

Mosey back to the AO

Mary:  No time for Mary

Numberama, Namerama, Announcements, Pledge, COT

Devo:  An exercise and humility and the Ten Commandments borrowed from Stalker. You had to be there.

Moleskin: The Concrete Beast never disappoints, especially when the summer humidity is in full swing.

 

 

Blocks, Tires, and Tennis Courts

  • When: 20210427
  • QIC: Flo
  • The PAX: Goose, Hot Spot, Grits, Threes Company, Splinter, Space Cowboy, Fanny Pack, Smokey, Matlock, Microwave


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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:   56 degrees

FNGs:  None

COP:  SSH, LBAC, Don Quiote, Hillbilly Terrible Ts

The Thang:

Divide into groups and split up between three stations. Each group spends 10 min at each station and then rotates.

Block Station:  Curls for the Girls, Overhead Press, Squats. Twenty Reps each. Rinse and repeat.

Tennis Court Station:  11s with LBCs and Flutter Kicks. Add suicides if you finish the 11s in under 10 minutes.

Tire Station:  Partner up and complete a combo of tire jump, Burpee, and Tire Flip. Keep going for 10 min.

Mary:  WW2 Sit-Ups, Heel Taps, Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Quick word from Daniel 1 about not compromising. Daniel and his companions didn’t compromise their beliefs when they were told to eat the food of the king. God blessed their obedience and faithfulness. We face situations everyday where we will be tempted to compromise. Walk the straight and narrow path and don’t stray.

Moleskin:  The tire jump/flip/burpee station was certainly the most challenging for YHC. The PAX seemed to appreciate the variety of challenges brought by today’s workout. We continue to the double-digit streak at Seismic.

Always Forward. Never Backward.

  • When: 20210311
  • QIC: Flo
  • The PAX: Lug Nuts, Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Goose, Schrute, Hospice


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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:  51 degrees

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers

The Thang:

5 – 4 – 3 – 2 – 1

50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits

Rinse and Repeat

Mary:  WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts

Announcements, Pledge, COT

Devo:  Always Forward. Never Backward.  YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.

For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.

For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.

Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.

The Anti-Hero

  • When: 20210309
  • QIC: Flo
  • The PAX: Lug Nuts (FNG), Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Microwave


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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:   37 degrees

FNGs:  Welcome Lug Nuts

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies, Imperial Walkers

The Thang:

20 Pickle Pounders, 20 Tire Jumps, 20 Chest Presses w/block, 20 Tricep Extensions, 20 Pull-ups, Run backwards around the tennis courts. Rinse and repeat until time is called.

Mary:  LBCs and Heel taps

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Samson was a man of great strength whom God used to fight against the enemies of his people. However, Samson was a bit of an anti-hero because he was selfish and had multiple character flaws. Two main ones led to his downfall:  pride and lust.

YHC challenged the PAX to guard their marriages, relationships and hearts from pride and lust as they are snares for all men.

Moleskin: First Q of 2021 for YHC. Running backwards is always a challenge as it works our lower body muscles in a different way. Additionally, YHC hates tire jumps and they are always tough. As Milton reminded me, I only had myself to blame.

Our FNG enjoyed himself and we look forward to having Lug Nuts back in the gloom with us soon.