• Backblasts
  • Schedule
  • Events
    • Ultimate Mud Run for F3 Nation
    • The Hurricane Is Coming
    • Sheepdog Program
  • PAX list
  • Leadership
  • F3 Summerville Forums
  • FNG
  • Q information
  • Login

Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Feeling the Shoulder Day

  • When: 20180522
  • QIC: Gandhi and Dorothy Mantooth
  • The PAX: Suave, Heebie Jeebie, Houdini, Gandhi, Dorothy Mantooth


2018-05-22 by Gandhi Leave a Comment

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

Conditions: Cool and in the 70s, slightly humid.

FNGs: none, disclaimer not given.

COP:

1 minute Front Plank – on Q
1 minute Back Plank – on Q

Bat Wings – IC
20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x side-straddle hops.

Black Snake – Took an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

The Thang:

Bearmuda Triangle – Routine 3 markers ~30yds apart in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Modified to something different from the bear crawl if needed. Rinse and Repeat x 3. Named Bearmuda Triangle as it has been known to mysteriously lose some pax along the way. If you needed to rest you got to plank on a coupon.

Burp-ups – 10x OYO
Standard Burpee done (typically under monkey bars) where you do the Burpee, then when you jump you grab the monkey bar and go straight into a pull up. Rinse repeat.

Mexican Jumping Bean – 5 OYO
Perform squat, jump to the pull up, complete pull up.

Modified Pansey – 10 OYO
Jump to the bar, lift the legs to the 90 degree position or beyond. Lower legs to perpendicular to the ground. Lower body to the down position. Repeat. 10x OYO

This is going to suck and you’ll probably hate me afterwards – We finished with the thang a little early, and Houdini wouldn’t shut up about wanting to do more pushups so Dorothy Mantooth improvised:

PAX started in pushup position on the bleachers. Feet on bottom and hands on third bleacher. One pushup, hands and feet to the next bleacher, two pushups, repeat increasing one pushup until you reach the top. Back down the bleachers doing decline pushups, doing one more pushup on the way down.

Mary: Boxcutter- AKA Upstate Boxcutter. This ab exercise starts on your 6 with legs together 6 inches, out like a Dolly for 1, up for 2, back together for 3, and down without touching the ground for count. Can also be reversed from 6 inches, feet up together, feet out, down, back together at 6 inches for count. Feet are moving in a square motion.

Imperial Walker – Standing, hands on head as if you’re doing a sit-up. Lift your knee to the opposite arm’s elbow. Flapjack.

Monkey Crunches – Get in sit up position, as you start to come up you touch your ankles and then go back down. Similar to a crunch but you come up farther. The farther you put your heels from your butt the harder it becomes.

Numberama: 5

Namerama: Suave, Heebie Jeebie, Houdini, Gandhi, Dorothy Mantooth

Pledge and COT- all complete 

Announcements: no one went to the mud run, but hope to make it next year, continue keeping loved ones close in prayer.

BOM: Prayed for Septic’s daughter, and our brothers that weren’t able to attend today.

Devo: Romans 5:5 – And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

Moleskin: Dorothy Mantooth had his second co-Q today, thanks to Gandhi and Cisco for their guidance and input. The men that showed up today got pushed hard, and pushed back even harder.

Filed Under: The Jones

World Trivia Part 2 – Around the Jones Track

  • When: 20180317
  • QIC: Gahndi
  • The PAX: Cheetah, Luigi, Gandhi, Cisco, Houdini, BedPan, FNG - Profe


2018-03-17 by Gandhi Leave a Comment

Warm Up 

  • thru the tunnel
  • side straddle hops
  • Don Quixote
  • Imperial Walkers
  • Indian Run – 1 Lap

Around the Track

Obstacle 1 – 30 meters distance – bear crawl – Once reach first cone, bear crawl to the second cone. Wait until entire team is complete. If waiting for team, plank.

Jog to next cone with team

  • Obstacle 2 – 20 meters distance – crab crawl – Once reach next cone, crab crawl to the second. Wait until entire team is complete. If waiting for team, plank.
  • Halway around Track stop: Answer Trivia Question for reduce Merkins
    • Stop and drop – 10Merkins
  • Next Cone – Bear Crawl 20 meters – Jog to the next cone
  • Next Cone Crab Crawl – 30 meters
  • Complete full lap

Cheetah showed up and decided to warm him up by a mosey around track

Burpee Battle

  • Against the clock – 1m intervals begin with 7 burpees – Once failed, SSH or Plank

Cheetah took first place. 16.

The Thang

Against the clock as many reps as possible:

  • 5 pull ups, 10 merkins, 15 air squats on one side of the field
  • Run to middle of field – 10 tricep dips on block
  • Run to other side of field same as first: 5 pull ups, 10 merkins, 15 air squats

Did this for 15m.

Around the Track Part 2

Obstacle 1 – 30 meters distance – lunges – Once reach first cone, lunge to the second cone. Wait until entire team is complete. If waiting for team, plank.

Jog to next cone with team

  • Obstacle 2 – 20 meters distance – karaoke– Once reach next cone, karaoke to the second. Wait until entire team is complete. If waiting for team, plank.
  • Halway around Track stop: Answer Trivia Question for reduce Merkins
    • Stop and drop – 10Merkins
  • Next Cone – Lunges 20 meters – Jog to the next cone
  • Next Cone karaoke – 30 meters
  • sprint to finish

Mary

1.30m plank

Prayer given by Luigi

Devo – Houdini

One new FNG – Michael Catlett – named Profe as he teaches Spanish and is in International Business School

Numberama: 7

Namerama: Gandhi, Luigi, Cisco, Cheetah, Houdini, Bed Pan, FNG – Profe

Filed Under: The Jones

Around the World Trivia + Danny Jones Track

  • When: 20180301
  • QIC: Gandhi
  • The PAX: Cheetah, Luigi, Lottalove, Cisco, Houdini, Suave, Freud, Danger Zone


2018-03-01 by Gandhi Leave a Comment

Image result for world trivia

Warm Up 

  • thru the tunnel
  • side straddle hops
  • Don Quixote
  • Indian Run – 1 Lap

Burpee Battle

  • Against the clock – 1m intervals begin with 7 burpees

Luigi/Cheetah took first place. 15.

Around the Track with Trivia

Round One

  • Begin with two teams divide (5/4) on a jog in separate directions around the Jones Track.
    • Obstacle 1 – 30 meters distance – bear crawl – Once reach first cone, bear crawl to the second cone. Wait until entire team is complete. If waiting for team, plank.
  • Jog to next cone with team
    • Obstacle 2 – 20 meters distance – crab crawl – Once reach next cone, crab crawl to the second. Wait until entire team is complete. If waiting for team, plank.
  • Meet other team halfway around the track. If group can answer world trivia question, reduced number of merkins: What is the capital of Moldova? FAILED
    • Stop and drop – 25 Merkins
  • Once entire team completes merkins, both teams continue run separate directions around track.
    • Obstacle 3 – 20 meters distance – bear crawl – Once reach next cone, bear crawl to the second. Wait until entire team is complete. If waiting for team, plank.
  • Jog to next cone with team
    • Obstacle 4 – 30 meters distance – crab crawl – Once reach next cone, crab crawl to the second. Wait until entire team is complete. If waiting for team, plank.
  •  Round one completes when both team meet at starting point.

Round Two

  • Begin with teams still divide (5/4) on a jog in separate directions around the Jones Track.
    • Obstacle 1 – 30 meters distance – lunges – Once reach first cone, lunge to the second cone. Wait until entire team is complete. If waiting for team, plank.
  • Jog to next cone with team
    • Obstacle 2 – 20 meters distance – broad jump – Once reach next cone, broad jump to the second. Wait until entire team is complete. If waiting for team, plank.
  • Meet other team halfway around the track. If group can answer world trivia question, reduced number of merkins: What is the holiest city in the Hindu Religion? Pass – Varansi
    • Stop and drop – 15 Merkins
  • Once entire team completes merkins, both teams continue run separate directions around track.
    • Obstacle 3 – 20 meters distance – broad jump – Once reach next cone, broad jump to the second. Wait until entire team is complete. If waiting for team, plank.
  • Jog to next cone with team
    • Obstacle 4 – 30 meters distance – lunge – Once reach next cone, lunge to the second. Wait until entire team is complete. If waiting for team, plank.
  •  Round completes when both team meet at starting point.

Round Three (short on time)

  • Begin with teams still divide (5/4) on a jog in separate directions around the Jones Track.
    • Obstacle 1 – 30 meters distance – lunges – Once reach first cone, lunges to the second cone. Wait until entire team is complete. If waiting for team, plank.
  • Jog to next cone with team
    • Obstacle 2 – 20 meters distance – lunges – Once reach next cone, lunges to the second. Wait until entire team is complete. If waiting for team, plank.
  • Meet other team halfway around the track. If group can answer world trivia question, reduced number of merkins: What is the capital of Bolivia? Sucre – FAILED
    • Stop and drop – 25 Merkins
  • Once entire team completes merkins, both teams continue run separate directions around track until meeting at start (short on time).

Mary

1.15 m plank on forearms

1.15 m plank on hands

Numberama: 9

Namerama: Gandhi, Lottalove, Luigi, Suave, Cisco, Cheetah, Houdini, Freud, Danger Zone

Announcement: Mud Run live

Devo: Nutrition and maintaining proper energy during intense days.

Moleskin: This was my ‘first solo’ Q. Appreciate everyone participating. Any feedback is appreciated. I asked one final trivia for a prize (cooling towel): What is the capital of Estonia? No one knew…so I asked name a country that borders Estonia…Freud stated Latvia and won the towel.

Filed Under: The Jones Tagged With: Cheetah, Cisco, Danger Zone, Freud, Gandhi, Houdini, Lottalove, Luigi, Suave

© 2014 F3. All Rights Reserved

Copyright © 2023 · Genesis Child Theme - F3 Summerville on Genesis Framework · WordPress · Log in