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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Gru’s Last Q

  • When: 20190110
  • QIC: Gru
  • The PAX: Sagget, Redo, Wee Woo, Friar Tuck, All 9s, Urkel, BedPan, Mack, TKO, String Bean, Prayer Request, Sofia, Gru


2019-01-19 by Gru Leave a Comment

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

Conditions: Cold, 35ish.

FNGs: None

COP:  SSHx15, Arm Cirlcesx15, 5 Slow Squats.

The Thang:

After warmup the PAX grabbed a coupon and shoulder carried to the basketball court.

First Exercise:

Bear Crawl/Crawl Bear Suicides with a Jump Squat at each stopping point.

Second Exercise:

Partner up for some partner 11s.
As one of the partners completed a leg of the 11s the partner would be in plank or v-sit.

11s: Curls – Slide the Block to opposite side – Blockees – Lunge Back with block.

Third Exercise: 

Dora. While not performing exercise, partner ran around tennis court, stopping at corners to alternating between performing 10x Merkins and 10x Mountain Climbers.

Exercises were: 50 American Hammers
100 V-Ups
150 Flutter Kicks

Mary:  No time.. unfortunately.

Numberama: 13

Namerama: Sagget, Redo, Wee Woo, Friar Tuck, All 9s, Urkel, BedPan, Mack, TKO, String Bean, Prayer Request, Sofia, Gru

Pledge and COT.  Done.

Announcements: None.

Devo: YHC talked about how F3 was another family, and how the members of the pax will be missed.. Unless I can start one up in NY.

Moleskin:  F3 is an amazing group and has made a major impact in my life after only about 9 months. As with everything, you get what you put into it, and this is one thing worth while to give it your all. Thank you brothers.

Filed Under: The Ditch Tagged With: all 9s., Bedpan, Friar Tuck, gru, Mack, Prayer Request, Redo, sagget, Sofia, String Bean, TKO, Urkel, Wee Woo

Four Corners of Fun

  • When: 20190102
  • QIC: Gru
  • The PAX: Gru, Mack, Friar Tuck, Flash, Sagget


2019-01-19 by Gru Leave a Comment

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

Conditions: Cold 45

FNGs: None

Warm Up: SSHx15, Don Quixotex15, Arm Circles OYO Forward and Back.

The Thang:

After warmup the PAX grabbed a block and shoulder carried to the first corner of the Building.

First Corner: 10x Overhead Press (w/ block)
Cusack Block to 2nd Corner and Back
10x Block Curls

— Run to Next Corner —

Second Corner: 20x 3 Count Toe Touches, (similar to flutter kick with a toe touch then and V-Up on the third count.)
Long Jump Sprints to Third Corner and Back
20x Heels to Heaven

–Run to Next Corner —

Third Corner: 30x Squats
Bear Crawl-Crawl Bear Suicides to Next corner
30x SSH

–Run to Fourth Corner–

Fourth Corner: 20x Blockees
Run to First Corner, Grab a black and return
Cusack Block 10 or so feet and do 10x Merkins
Cusack 10 More feet and do 10x Mountain climbers..
Continue to 1st corner.

Complete second lap around four corners, half the reps.

–During entire workout, one beast block had to be carried with the pax–

Mary:  No time.

Numberama: 5

Namerama: Mack, Gru, Flash, Sagget, Friar Tuck

Pledge and COT.  Done.

Announcements: None.

Devo:  Beast Block was carried with the pax the entire time to emphasize a point of not leaving another man behind. This was covered extensively by YHC in Devo and how F3 has led us men to become a stronger team, together.

Moleskin:  Last Q at the Den! Had a great time.

Filed Under: The Den Tagged With: flash, Friar Tuck, gru, Mack, sagget

The Den’s First Monthly Fitness Test

  • When: 20181005
  • QIC: Gru
  • The PAX: Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru


2018-11-10 by Gru Leave a Comment

Intro: The Den’s first Monthly Fitness Test “King of the Corner”

Conditions: Humid 72

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: None

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
SSH x 20, TTT x 10, Arm Circles OYO

The Thang:
“King of the Corner” The Den’s Monthly Fitness Challenge. This workout will be conducted every first Friday of the month. The WOD is conducted in this order: Squat Thrust x 20, Curls for the Girls x 20, Big Boy Sit Ups x 20, Block Swings x 20, Sprint 30 yards, Burpees x 10, Sprint back 30 yards to repeat AMRAP in approx 30 mins. One point is distributed for every repetition completed, and 5 points for each sprint.

Results:

Zacchaeus: 6
Caviar: 6
Edison: 6
Training Wheels: 5.5
Alice (Respect): 5
Ducky (2.0): 6
Flex Seal: 5
All In: 6.5 (King!)
Goober: 6
String Bean: 6
Redo: 6
Elmer Fudd: 5
Gru: 6

Mary: No time

Numberama:
13

Namearama:
Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru

Announcements:
Ruck for Hunger 11/17 @ 0900, Turkey bowl convergence 0700 at Gahagan Park

Pledge of Allegiance/BOM/Devo: Done.

Moleskin: This was the first attempt of the “King of the Corner” Monthly fitness test at the Den. Although this has some competition between the PAX, the goal is to set a baseline for yourself one month, and then meet or beat your previous record the next month. PRs for the Win! The PAX member that reaches the most rounds for the month takes home the title as the King of the Corner.

Filed Under: The Den Tagged With: Alice (Respect), All In, Caviar, Ducky (2.0), Edison, Elmer Fudd, Flex Seal, Goober, gru, Redo, String Bean, training wheels, Zacchaeus

Little Things Make a Difference

  • When: 20181110
  • QIC: Gru
  • The PAX: Gru, Mack, Friar Tuck, Flash, Harbaugh


2018-11-10 by Gru Leave a Comment

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

Conditions: Great weather for a beatdown. 63.

FNGs: None

COP:  The following with a water bottle in each hand: SSHx15, Lateral Raisesx15, Front Raisesx15, Y’s and T’s, and Squats while performing Arm Circles OYO.

The Thang:

After warmup the PAX grabbed a coupon and shoulder carried to the adjacent field (approx. 100 yards). Field was set up with cones to form a rectangle for the workout and proposed Ultimate Frisbee Game afterward. The PAX conducted an exercise at each corner cone while one person at a time would complete another task. PAX completed 10 four count Reps of the exercise while each person completed the challenge. Rotating the exercise for each person.

Cone #1: Tire Pull. PAX would place their Coupon in a tire sled with a 40 yard line and pull it toward them, run to other side and pull it back.

Group Exercise: Curls, Squats, Rows (each arm), Jumping Lunges, Curls

— Lunge with block to Station 2 —

Cone #2: Tire Sled. PAX would place their Block in a tire sled drag tire half way around cones, then turn their body around and back pedal with tire sled for the last leg.

Group Exercise: Squats, Rows (each arm), Jumping Lunges, Curls,  Squats

Cone #3: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water.  Carry in a zig zag form across the field around cones and back.

Group Exercise:  Rows (each arm), Jumping Lunges, Curls, Squats, Rows (each arm).

—Lunge with block to station 4 —

Cone #4:  Carry water filled 5 Gallon Jugs (Combined ~83lbs) around the zig zag path around cones and back.

Group Exercise: Jumping Lunges, Curls, Squats, Rows (each arm), Jumping Lunges

After Cone 4, PAX went to gravel/dirt area near field and pulled Mack’s 9500 lbs of truck with a mooring line about 50 yards. Each PAX member atempted to pull the truck by themselves with very little success. Friar Tuck was able to pull the truck for a short distance by himself.

Mary:  None really..  except 1 Back Flip.. Some reason know one could complete it..

Numberama: 5

Namerama: Mack, Gru, Flash, Harbaugh, Friar Tuck

Pledge and COT.  Done.

Announcements: None.

Devo: In short, the Devo was about how Everyone plays a part in our society. The Fireman, Garbage Man, Cashier, and any and many other occupations.. Imagine if one person stopped doing their job. How much affect would that have on a days operations?  Everyone has a role and everyone affects many people in their lives if they know it or not, in a personal aspect or not. What role do you play? How many lives do you affect on a daily basis? I will tell you for sure more than yourself and remember you have an impact on more than just yourself.

Moleskin:  Another fun time in the field with some toys. We were going to have a Ultimate Frisbee game afterwards but had small and uneven teams. Two big F3 events were going on this weekend, so not a big turnout. Everyone pushed it today and it was a good time. Thanks Mack for the use of your truck. (it was your crazy idea anyway) Friar Tuck may feel great that he was the only one to pull the truck by himself (downhill..) But he was the only one to splash merlot as well..

Filed Under: The Ditch Tagged With: flash, Friar Tuck, gru, Harbaugh, Mack

Gru’s Q – Legs, “No Shoulders”

  • When: 20180825
  • QIC: Gru
  • The PAX: Redo, Gru, Mack, Olaf


2018-08-25 by Gru Leave a Comment

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

Conditions: Great weather for a beatdown. 72ish with a nice breeze.

FNGs: None

COP:  Arm Circles OYO, SSHx15, Slow Al Gores x 5, Calf Raises.

The Thang:

After warmup the PAX grabbed the beast blocks and overhead carried to the adjacent field (approx. 100 yards). Field was set up with four stations in a “4 corner” style, approximately 20 to 30 yds apart for a 100 yard+ lap. The PAX conducted an exercise at each station one person at a time would complete the stations challenge. PAX completed 10 Reps of the exercise while each person completed the challenge.

Station #1: One lap while carrying two water filled 5 Gallon Jugs (Combined ~83lbs)
Group exercise: Golem Squats with a Beast Block x50

— Lunge with block to Station 2 —

Station #2: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water.  One lap.
Group Exercise:  Low Explosive Alternating Lunges x50.

—Lunge with block to station 3 —

Station #3: Tire Pull. PAX would place their Beast Block in a tire sled with a 40yds line and pull it toward them, run to other side and pull it back.
Group Exercise: 10 Curls then 10 Mountain Climbers. x4

—Lunge with block to station 4 —

Station #4: Tire Sled. PAX would place their Beast Block in a tire sled drag tire half way around cones, then turn their body around and back pedal with tire sled the second half.
Group Exercise: 10 four count speed skaters. x4

— Bear Crawl Back to station one —

Completed station 1 and 2 again(at this point Mack picked up the pace like a mad man..)  with a bear crawl in between, then bear crawled to center for Mary.

——- 11 Burpees for the Train ——-

FIA was converging for a anniversary workout in tennis court nearby. F3 PAX performed monkey humpers facing away from FIA with a 4 count F-I-A-1, F-I-A-2 etc.. and gave them a nice shout out.

Mary:  10 four count Alternating Leg Lifts, 10 Leg Lifts, 10 Heels to Heaven, 5 four count Crab Abs with a hold at each leg.

Numberama: 4

Namerama: Redo, Mack, Gru, Olaf

Pledge and COT.  Done.

Announcements: None.

Devo: Based off a story of a snake entering a carpentry shop and injuring itself on a saw blade and not knowing what it was, it wrapped its body around the saw to constrict the saw and tried to bite and kill it, only leading to the snakes own death. We talked about taking a moment to think about our actions. Sometimes we react in anger thinking about hurting those who hurt us, but we are hurting ourselves. We sometimes make irrational decisions, that lead to irreversible consequences. This could be avoided by taking a few seconds to think about the reality of the situation or to ignore the situations, people, and offenses altogether.

Moleskin:  YHCs shoulder is a little sore so we focused on legs with Another “fun” workout in the field with a bunch of DIY workout equipment.
As dorothy would say “Lines, Tires, and Barr-els, Oh my!”

Filed Under: The Ditch Tagged With: gru, Mack, Olaf, Redo

The Aspis and the Phalanx

  • When: 20180809
  • QIC: Gru
  • The PAX: Joker, Olaf, One Bar, Futurama, Bed Pan, All In, Mack, Wee Woo, Urkel, Gru


2018-08-09 by Gru Leave a Comment

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

Conditions:  Humid, like breathing underwater.

FNGs: None

Warm Up:  Arm Circles OYO, SSHx10, Imperial Walkers x 10, TTT x10, Slow Squats x5, Plank. (~2 minute)

The Thang: 

Q had to leave after 45 minutes so the Devo was incorporated into the workout.

After warm up, a plank was held as Q read some history about Ancient Spartan Military tactics.

Warm Up 2.0 (Not a Warm up)

After “story time” PAX Conducted a small group of exercises as follows:

Bouncing Burpees x 10 (in cadence):  Three Hops in the Squat Position followed by a Burpee = 1.
Low Explosive Lunges x 10 (in cadence): In a low lunge position, jump into alternating lunge position.
Kick Outs x 10 (in cadence): In the high plank position, kick leg through and across to opposite side releasing opposite hand. Then kick other leg through.
Jump Squats x 10 (on Q): Jump Squats..
Plank Around the World: In Plank, raise each hand and foot one at a time. Q read the next portion of story time Devo during this plank.

PAX split into two groups, one group grabbed blocks, the others grabbed a manly mat, not a Yoga mat.. then partnered up.

Partner Exercises:

Block Squats x 10 (On Q): A beast block was held by the ends between the two partners, fully extended to engage shoulders during squats.
Mountain Climbers/Sit-ups x10 (in cadence): One Person held partners ankles and performed Mountain Climbers in cadence while partner performed a sit-up at each repetition count.
Weighted Situp/Plank x10 (on Q): One Person performed situp with block over head, while person holding his feet stayed in plank position.
Plank/Squats (in cadence): One member held the other members feet while they were in plank position (like the wheel barrel) while person holding feet performed squats.
Dual American Hammers: Partners performed American hammers with their feet touching partners feet to stay in sync.
Prisoner Sit and Stand with Squat Walks (x 2): Partners were back to back in sitting position with arms interlocked and stood up together, then walked in that position 10 yards, bear crawled back.
Plank Position as Q conducted part 3 of “story time”.

Mary: LBCs x15, Crab Abs x20, WW1 Situps x10, Heels to Heaven x10. Plank for completion of Story time/Devo.

Numberama: 10

Namerama: Complete.

Pledge and COT. Completed.

Announcements: Fire Station Tuesdays 1800 (unofficial), Freedom Fridays 0500 (Foxbank AO), P200 Signups, Share-The-Load Event at GCHS (18 Aug in AM), String-Bings Daughters Fundraiser on 18 August Corey’s Grilled Cheese (18 Aug in PM), Hurricane Hike (13 Oct), 70 KM run for Wee Woos friends 70th Bday in 2 weeks, Kiawwah Olympic Triathlon (16 Sep).

Devo: The Devo was broke down through out workout as a “story time”. Taken from an Online Article:

Part 1:

Spartan military culture has recently been popularized through movies (i.e. Zach Snyder’s 300) and comics, giving us a glimpse into the unique culture of these ancient warriors. Aside from earning a reputation as ferocious fighters who overcame seemingly insurmountable odds, there are two valuable leadership principles embedded in Spartan military tactics that if embraced will drastically improve your team’s performance and culture. Spartan fighting forces were notorious for developing some of the fiercest and most effective soldiers in the ancient world. The Spartan army routinely beat the odds by defeating opponents with much larger armies and much better military equipment. Their unique organizational tactics, uncompromising culture, and fearlessness allowed them achieve seemingly impossible feats in the face of overwhelming odds. In particular, the Spartan military used two very distinct fighting tactics that gave them a decided advantage over their adversaries. Their use of circular shields (called an aspis) in conjunction with a military formation called the phalanx made it difficult for much larger armies to penetrate their ranks.

Part 2:
How does each element teach us about the importance of leadership, strength, culture, and team-performance?
The Spartan Shield (aspis). The aspis was a circular shield with a slight curvature, a wooden or leather laminated support underneath, and a bronze covering on the exterior. Each warrior was expected to protect their shield with their life. The shield was more than just another piece of military equipment, it was a deeply symbolic part of a Spartan solider’s identity. Spartan women are said to have sent their sons off to war with a stern reminder: “Return with your shield or on it.” The importance placed on the shield was not primarily connected to a soldier’s personal well-being, but to the greater good of the entire fighting force. The size and shape of the aspis allowed a soldier to protect the blind spots of his fellow companions in the heat of battle. Each soldier would cover for the man next to him which in turn would allow the man next to them the freedom and confidence to fight with bravery-because they were not worried about protecting their own blind-spot.  As one Spartan King said regarding the importance of the shield, “because the latter [other armors] they put on for their own protection, but the shield for the common good of the whole line.” Every great team must have their own shield to protect themselves (and their team) against hostile influences that want to destroy them. Just as the Spartans used their shields to ward off approaching enemies, effective leaders equip their teams with the necessary tools to protect the interests of the group at all cost.
Part 3:
The Spartan Military Formation (phalanx)
When the Spartan’s were greatly outnumbered on the battlefield, they would engage their enemies in a formation called the phalanx. A phalanx was formed when Spartan warriors would form a rectangle-shaped mass of soldiers, tightly packed together, with the outermost warriors of the formation turning their shields outward to form a protective casing. This densely packed group of warriors allowed them to thwart various external threats while allowing them to advance in unison to engage their opponents from a position of relative safety and strength. The phalanx served a defensive and offensive purpose. They would fend off attacks by linking their shields together to form a protective outer layer, then the Phalanx would move forward as one unit to execute their offensive strategy.
The particulars of how phalanx operated offer us a fascinating look into the essence of building a strong team of people. The strength (and ultimately the effectiveness) of the phalanx was encapsulated in the “next man up” approach. If a warrior was injured or killed on the outer edge of the formation, the next man behind them would step up and take their place. The integrity of the group’s formation was protected at all costs, because without the strength of the phalanx to protect them, each man on had little chance of surviving the battle on his own.

Part 4:
Every team needs the right protection (shield) and the right formation (phalanx) to effectively engage the obstacles that stand in front of them. With the right protection and the right formation, each team-member will able to move forward with the confidence and fearlessness they need to attack the challenges ahead of them.

Thought exercise:

How can you apply the metaphors of the aspis and the phalanx to your team? What kind of protection and formation does your team need to gain the confidence and fearlessness it needs to be successful?

Moleskin:   Q had to leave 15 minutes early so the Devo was incorporated into the Workout. Partner exercises were used to emphasize the the portion of the devo about protecting and watching over each other. Urkel stepped up as “the next man up” as the Spartans did during the phalanx to conduct the end of the COT. Thanks Urkel!

Unfortunately did not hear a train..

Filed Under: The Ditch Tagged With: All In, Bed Pan, Futurama, gru, Joker, Mack, Olaf, One Bar, Urkel, Wee Wooo

No Man Left Behind. Gru’s 1st Q.

  • When: 20180728
  • QIC: Gru
  • The PAX: Minion (2.0), Snyder, Training Wheels, One Bar, Bubblehead, Harbaugh, Gru


2018-07-28 by Gru Leave a Comment

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

Conditions: Not Hot, Not Cold.. Humid for sure.

FNGs: None

COP:  Arm Circles OYO, SSHx15, Al Gore x 15, TTT x10, Don Quixote x10.

The Thang:

After a Quick Warmup the PAX grabbed the beast blocks and shoulder carried to the adjacent field (approx. 100 yards). At the field YHC had set up a five stations. The PAX conducted a group Exercise as each person one at a time would complete the stations challenge. PAX completed 10 Reps of the exercise while each person completed the challenge.

Station #1: Carry two water filled 5 Gallon Jugs 40yds and Back.
Group exercise: Golem Squats with a Beast Block x60

Station #2: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water. Designed to ensure you stabilize core and keep balance. Water moves from one side of tube and the weight shifts..  PAX would carry Slosh Tube 40yds and back.
Group Exercise:  Spiderman Merkins (Knee to elbow on down position) x60.

——- 11 Burpees for the Train ——–

Station #3: Tire Sled. PAX would place their Beast Block in a tire sled and pull it the 40yds and back.
Group Exercise: Flutterkicks with Beast Block Overhead in cadence. x60

Station #4: Low Crawl w/block.  Members would low crawl under a line suspended low crawl obstacle for about 25-30yrds while dragging their beast block with them.
Group Exercise: Plank while member went through – Mountain Climbers (x60) while they returned.

Station #5: Tire Flip and Carry. Tire Flip on the way to the 40yds mark and tire carry on the way back (standing inside tire).
Group Exercise: 10 WW1 Situps, Beast Block Shoulder Press x60.

Mary: Only enough time for one exercise: The Crab Abs.. In Crab position, reach with one arm to opposite foot and then reach for the other foot with the other hand. In Cadence x10. Fun to do, more fun to watch.

Numberama: 7

Namerama: Minion (2.0), Snyder, Training Wheels, One Bar, Bubblehead, Harbaugh, Gru

Pledge and COT. No show on the flag… No pledge complete.

Announcements: Soft Launch of Foxbank AO.

Devo: Why do I F3? What makes me do this, and enjoy it..? I  explain with the workouts we did.
The 5 Gallon Jugs – Heaviness. The weight on on shoulders from a burden or issue I may be dealing with.
F3 Brothers are there for you, and willing to extend assistance anytime for each other.
In life, you need to be able to ask for help if you need it, don;t try to take on the weight by yourself.
Slosh Tube – Balance. F3 allows me to balance my love for fitness without sacrificing my social life. In our lives, you need to balance many things. Family,  Finances, Fitness, Fellowship, Faith, and many other Fs.. F3 is a crucial part of that process for me.
The Tire Sled – Sometimes we carry  baggage we pull it behind us. In this case we noticed because it was extremely heavy, but sometimes we don’t and it doesn’t only affect us, but the people around us. 
The Low Crawl – Why with the Beast Block? This one is an important part of F3. Same reason as leaving the Beast Block in the the Tire Sled.. NEVER LEAVE A MAN BEHIND. I love this part of F3. Another example of how we are always there for each other.
Tire Carry – The tire around us as we carry it represents the PAX. We Surround ourselves with others that don’t feed the SadClown Syndrome. We encourage each other and push each other to overcome any obstacle.

Moleskin:   It was YHCs first Official Q and I wanted to start off with something good. It was a bit different than the average workout, but it was a fun Saturday with a lot of mumble chatter.. Although Q took a bit of time to set up the workout before the PAX arrived, it was well worth it and the PAX enjoyed it. NO MAN LEFT BEHIND!

Filed Under: The Ditch Tagged With: Bubblehead, gru, Harbaugh, Minion (2.0), One Bar, Snyder, training wheels

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