Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Vegas Baby!

  • When: 20191001
  • QIC: Flo
  • The PAX: Middle School, Green Bags, Chowdah, Matlock, Schrute, Splinter, Space Cowboy, Fanny Pack, Smokey, Peg (R), Milton


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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:  75 degrees

FNGs:  None

COP:  Slaughter Starter (20 Burpees), LBAC, TTT, Monkey Humpers

The Thang:

Mosey to Jingles Hill and play Blackjack. Blackjack is like 11’s but with the number 21. We used Merkins and Big Boy Sit-Ups. Mosey home.

Mary:  Roll-Ups, Pickle Pounders

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC shared about Jonah. In his disobedience he ran the opposite direction from where God was commanding him to go. As a result, he ended up on a ship in the sea in the middle of a terrible storm. As a last resort to save their lives, the crew of the ship through Jonah overboard. God provided a great fish/whale to swallow Jonah. He survived in the belly of the fish for three days.

We tend to view Jonah being swallowed by the fish as the worst thing possible, but God’s word indicates this fish was provided by God as a means of rescue. Jonah would have drowned had God not sent the fish.

Sometimes the situations that seem the most unpleasant to us, are God’s way of getting our attention and getting us refocused on the right path forward. He got Jonah alone in isolation and discomfort for three days. It allowed Jonah to come under conviction, repentance and obedience.

Keep the perspective that there may be something we need to learn or deal with in times of trial.

Moleskin: YHC has now Q’d Blackjack five times at various AOs. I have finished once. Much depends on the distance of the run in between the exercises. Apparently Jingles Hill is too far of a run. The fellas persevered and pushed through what can be a grinding workout where much of the toughness needed is mental. Good work fellas!

Conversations in the Dark with Old D

  • When: 20190823
  • QIC: Flo
  • The PAX: Professor, Bee Wax, Bueller, What, Matlock, Myrtle, Too Much, Space Cowboy, Schrute, Old D


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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:  76 degrees

FNGs:  None

COP:  N/A

The Thang:

We ran. Each man Ran. Some ran farther. Some ran faster. YHC ran with Old D and pushed to keep up.

Mary:  N/A – Not that kind of AO

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: The mean streets of Nexton were kind this morning. All PAX returned to base safely to enjoy the niceties of Starbucks. YHC and Old D talked about church, books, culture and family. Thankful for the accountability men!

I Learned How to Spell Nostalgia for This Backblast

  • When: 20190808
  • QIC: Flo
  • The PAX: Hospice (R), Peg, Cannoli, Spooky, Bee Wax, Freeloader, Dockers, Space Cowboy, Good Times, Schrute, Milton, Pretzel, 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:  76 degrees

FNGs:  None

COP:

High Knees, SSH, TTT, Don Quiote, Terrible Ts, Imperial Walkers

The Thang:

Seismic recently moved back to it’s old (and newly renovated) stomping grounds on what is now the Rollins Edwards Community Center. YHC was nostalgic about the move and wanted to honor his first workout on this hallowed ground. Thanks to a solid turnout, YHC called an audible and didn’t use the logs, but we still did four corners around the parking lot.

20 Buddy Get-Ups

Buddy up with a partner who you’ll take turns carrying from one station to the next.

Round One:

Station 1: 20 Merkins

Station 2: 20 Squats

Station 3: 10 Burpees each

Station 4: 20 Calf Raises

 

Time out for Big Boy Sit-Ups

 

Round Two:

Station 1: 20 Buddy Get-Ups

Station 2: Seal Merkins

Station 3: Seal Merkins (flapjack positions with partner)

Station 4: 10 Burpees

 

Chill Cut

Bear Crawl 25 yards, complete 10 Burpees, Sprint Back while partner does WWI Sit-Ups

 

Cold War Sit-Ups

 

Catch Me if You Can for ¼ Mile

Bear Crawl 25 yards and mosey to the flag for Mary

Mary:  WW2 Sit-Ups, Pickle Pounders, LBCs, Terrible Ts, Flutter Kicks

Numberama, Namerama, Announcements, Pledge, COT

Devo:

Hebrews 9:27: “Just as people are destined to die once, and after that to face judgment,”

In the wake of our brother Wilson’s passing and the sudden/unexpected terminal diagnosis for another acquaintance of mine, YHC reminded the PAX that life is short and reiterated two points regarding the brevity of our time on Earth:

  1. When we die we’ll face judgment. While F3 isn’t a Christian organization, YHC is a Christian and thus my devos come from that point of view. The only way to have a relationship with God now and in eternity is through Jesus Christ
  2. You never know when your days will be up. Pour into those around you while you can because our time is short.

Moleskin: This week has been rough for YHC. After over a week of no strenuous activity and poor eating on vacation, getting back in the groove has been tough. Calling Cold War Sit-Ups to have a moment to catch my breath and stop the world from spinning wasn’t in the game plan. It was nice to hear afterward that other PAX found the workout difficult. That’s generally the sign of a successful Q.

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

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Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

Armadillos, Misnomers, and Merlot

  • When: 20190712
  • QIC: Flo
  • The PAX: Tattoo, Woody, Placebo (R), Cold Cut, Grits


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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, TTT, LBAC, Don Quiote, Hillbillies

The Thang:

5-4-3-2-1 Go!

50 Single-count Flutter Kicks

40 Block Presses

30 Squats with the Block

20 Overhead Presses

10 Curls for the Girls

Run around the farmhouse

Rinse and Repeat for five rounds

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Speaking on a passage from The Pilgrim’s Progress Part II, YHC shared one of his favorite stories. As the main character is on her journey to the Celestial City, a guide shows her a room where there is a man who is ever looking down as he rakes stones, twigs, and dirt. He never looks up to see the crown just above him. The lesson in this part of the allegory is that we are so easily satisfied with the things of this world, which are temporal, instead of pursuing the eternal things that God has in store for us. YHC challenged the PAX to pursue the eternal.

Moleskin: Two armadillos were not shy as they wandered around the farmhouse all morning crossing our paths more than once. YHC may have called John Bunyan, author of The Pilgrim’s Progress, Paul Bunyan at the beginning of the devo. Tattoo was kind enough to give YHC another Merlot notch on his F3 belt.

The Tale of My First Tremor Q

  • When: 20190708
  • QIC: Flo
  • The PAX: Pyle, Floppy, City Slicker, Peg (R), Milton, Show Me


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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:  76 degrees

FNGs:  None

The Thang:

Run the stadium loop.

Some added additional distance while others did not.

Some ran faster than others.

All seven returned to base.

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  Good run by all with Slicker, Show Me and Pyle leading the way.

Audible to the Beast

  • When: 20190702
  • QIC: Flo
  • The PAX: Stalker (R), Hospice (R), Greenbags, Space Cowboy, Smokey, Fanny Pack, Bee Wax, Cannoli, Schrute, Milton


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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:  76 degrees and humid

FNGs:  None

COP:  SSH, Monkey Humpers, Don Quiote, Imperial Walkers

The Thang:

Due to lightning in the area, the PAX were displaced to one of our favorite places, the Concrete Beast. This inevitably leads to a good time for all…

Mosey up four levels and work our way down the hard way.

Complete 5 Burpees. Bear Crawl down the ramp and Jail Break to the other side

Complete 5 Burpees, 10 Merkins. Reverse Bear Crawl down the ramp and Jail Break to the other side

Complete 5 Burpees, 10 Merkins, 20 American Hammers. Crab Walk down the ramp and Jail Break to the other side

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs. Revers Crab Walk down the ramp and Jail Break to the other side.

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs, 80 Heal Touches. Reverse Crab Walk down the ramp and Jail Break to the other side.

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs, 80 Heal Touches, 80 Calf Raises. Bear Crawl down the ramp and Jail Break to the other side.

Complete 5 Burpees, 10 Merkins 20 American Hammers, 40 LBCs, 80 Heal Touches, 80 Calf Raises, 80 Squats. Bear Crawl down the ramp and Jail Break to the other side.

Balls to the Wall

Mary:  Big Boy Sit-Ups, Pickle Pounders, Jane Fonda, Freddie Mercury

Numberama, Namerama, Announcements, Pledge, COT

Devo:

2 Corinthians 7:2 – “Godly sorrow brings repentance that leads to salvation and leaves no regret, but worldly sorrow brings death.”

Repentance means going the opposite direction. Frequently we find ourselves repeatedly doing things we know we shouldn’t do and things we believe we repented from. Frequently in our emotion after sin we are disgusted with ourselves and believe we repent. However, lasting repentance takes discipline and thought. YHC challenged the PAX to think about where they stumble and what leads up to those situations. What are their surroundings when they fall into sin or what behaviors were the demonstrating just before crossing a line. If we identify these, we can establish behaviors to avoid these triggers in an effort to walk in repentance.

Moleskin: YHC never minds calling an audible and going to the Concrete Beast. It is truly a good time. It was miserably warm and humid in there today. The PAX kept the mumble chatter going, frequently led by our Weasel Shaker, Stalker. Judging by groans and general questioning of the Q’s sanity and/or intentions, PAX favorites seemed to be the 80 Squats and the Balls to the Walls.

5 – 11 – 7

  • When: 20190620
  • QIC: Flo
  • The PAX: Dorothy Mantooth, Hard Drive, Cheetah, Sakrete


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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, Hillbillies, Don Quiote

The Thang:

Reverse Usain Bolt including Burpees, Merkins, Monkey Humpers, Carolina Dry Docks, Calf Raises

Farmers Carry two blocks per PAX over to the bleachers.

11’s with Step-Ups w/the block and Merkins on the block

7’s with Curls for the Girls and Calf Raises (Bear Crawl and Crab Walk in between)

Throw in a few Block Presses and Flutter Kicks for good measure

Mary:  WWI Sit-Ups, WW2 Sit-Ups, Freddie Mercury, Captain Thor

Numberama, Namerama, Announcements, Pledge, COT

Devo:

1 Samuel 14:7:  “Do all that you have in mind,” his armor-bearer said. “Go ahead; I am with you heart and soul.”

Jonathan was going to take on the Philistines against very heavy odds with just him and his armor bearer. His armor bearer was with him “heart and soul.” What an encouragement! Do you have a fellow brother who is willing to battle beside you with his heart and soul? If not, start building those relationships by seeking to be that person for a man you know. F3 isn’t just about fitness, fellowship and faith are also key components. We need men around us, battling with us in the trenches.

Moleskin: A party of five today. T-claps to Sakrete and Cheetah for doing the BJDD. Strong work men. There was a good bit of mumble chatter to keep the crew laughing during what seemed like an innumerable number of step-ups. Hard Drive forgot his gloves… which apparently happens frequently. Thanks for the opportunity to lead men!

Lost in Space

  • When: 20190618
  • QIC: Flo
  • The PAX: Space Cowboy, Good Times, Adjustment (R), Fanny Pack, Show Me, Pretzel, Old Flame (R), Milton, Bee Wax, Hospice (R), Smokey, Peg (R), Bob the Builder (R), Schrute


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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:  72 degrees and humid

FNGs:  None

COP:  SSH, TTT, LBAC, Don Quiote, Terrible Ts, Hillbillies

The Thang:

.5 Mile Indian Run

10 4×4’s

Grab a block and head to the restroom building

  • Curls for the Girls
  • Block Press
  • Big Boy Sit-Ups with the Block
  • Flutter Kicks
  • Overhead Press
  • Balls to the Wall
  • Merkins
  • Carolina Dry Docks
  • WWI Sit-Ups

Build a Wall (Trump): PAX holds People’s Chair while passing cinder blocks to one end of the line and stacking them. Then reverse and build the wall on the other side.

Reverse Usain Bolt

Mary:  Heel Taps, Pickle Pounders, Captain Thor

Numberama, Namerama, Announcements, Pledge, COT

Devo: Luke 2 tells us about when boy Jesus stayed in Jerusalem when his parents and their caravan headed back home. When his parents noticed he wasn’t in their company they went back and searched the city. Eventually, they found him in the temple talking with the priests and scribes who were in awe of his knowledge.

YHC’s girls studied this passage in VBS yesterday. Last night, my M and I discussed it with them. Our discussion centered on Jesus knowing God’s purpose for his life, even at a young age, and that he was resolute in following that purpose.

YHC’s challenge to the PAX this morning: Know your purpose. By walking with God closely we can hear His call in our lives. When we find the purpose He calls us to, we will find peace, contentment, and joy.

Moleskin:

Bob the Builder got a good stretch during Don Quiotes.

Space Cowboy took a field trip. He had to stop running during the Indian Run and thought we went a different direction. A search party was sent and eventually he was found coming back to the AO after he had nearly run to the Concrete Beast looking for us. This resulted in many jokes at Cowboy’s expense, which he took like a champ. Adjustment suggested we change his F3 name to “Lost in Space.”

No Costumes Needed

  • When: 20190614
  • QIC: Flo
  • The PAX: Sparky, Sakrete, Dream, Roscoe, Cold Cut, EZ Go, Peg (R), Schrute, Boll Weevil, Placebo (R), Snooky


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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:  68 degrees

FNGs:  None

COP:  SSH, Don Quiote, High Knees, LBAC, TTT, Imperial Walkers

The Thang:

YHC took the PAX on a mosey to the neighborhood YMCA and back, stopping for some PT at several points along the way. Exercises while in route included: Diamond Merkins, Squats, Burpees, American Hammer, WW2 Sit-Ups, Calf Raises, Step-Back Lunge, Makhtar N’Diayes, Flutter Kicks

At the picnic area behind the Y we completed Derkins, Patty Cake Merkins, Iron Crosses, Step-Ups, Bench Squats, People’s Chair, BTTW, Reverse Sit-Ups

Mary:  Pickle Pounders – that’s all we had time for

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: Shout out to Sakrete for putting the EH on folks. It was great to see a dozen PAX in the gloom, and no costumes were needed for the trip to the YMCA.