Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Good To Be Back!

  • When: 20190504
  • QIC: LottaLove
  • The PAX: Cisco, Luigi


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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: warm – low 70’s

FNGs: none

Warm Up

  • Don Quixote x 15 IC
  • LBAC x 15 IC each direction (forward & back)
  • SSH x 20
  • 8-Count Body Builders x 15 IC 

The Thang

Adventure run around the compound: 

  • At bleachers, run up and down, hop up and down three times. at Houdini’s building, two sets of balls to the wall (huh huh) for 20 sec.

Strength Training:

-PAX grabs a block for three rounds of the following

  • Overhead Press x 15 OC
  • Flutter Kicks with block 15x IC
  • Block Press 30x OQ
  • squats x 15 OQ
  • Kettle Bell Swings x20 OQ

Team Dora

Alternate with run to 100M marker and back

  • 100 Merkins
  • 200 squats with bricks (touch the ground)
  • 300 LBC’s

Cool down Lap 

  • monkey humpers x10 OC (at 12:00 on track)
  • jump squats x15 OC (at 6:00 on track)

Mary: 

  • Seal Jacks x 15 IC
  • LBC’s x 20 IC
  • Side Planks x 10 IC
  • Freddy Mercury x 20 IC
  • American Hammers x 20 IC
  • Final cool down lap
Numberama: 3
Namerama: Cisco, Luigi, LottaLove
Pledge and COT
Devo:

“There are four types of men in this world: 1. The man who knows, and knows that he knows; he is wise, so consult him. 2. The man who knows, but doesn’t know that he knows; help him not forget what he knows. 3. The man who knows not, and knows that he knows not; teach him. 4. Finally, there is the man who knows not but pretends that he knows; he is a fool, so avoid him.”

Solomon Ibn Gabirol

LottaLove’s Bon Voyage

  • When: 20181030
  • QIC: LottaLove
  • The PAX: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, 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: Cool

FNGs: none

Warm Up
  • TTT x 10 IC
  • LBAC x 15 IC (forward and backwards)
  • SSH x 20
  • 1 Lap
The Thang
Each PAX grab a block
Three sets of three exercises with a more cardio exercise for the second, followed by a lap around the track.
  • Kettle Bell Swings x 20 OQ
  • Block Hops* x 20 OQ
  • Curls for the Girls x 10 IC
  • 1 Lap

*Block hop is where you have the block off to the side laying down (the block, not the PAX) and you hop over it side to side

  • Good Morning with Block x 20 OQ
  • 8 Count Body Builder x 10 IC
  • Tricep Extensions x 10 IC
  • 1 Lap

Mary:

  • Flutter Kicks With Block x 20 IC
  • LBC x 20 IC
  • Monkey Humpers x 10 IC
  • 1 Lap

 

  • LBC x 20 IC
  • Flutter Kicks With Block x 20 IC
  • American Hammer with Block x 10 IC
  • 1 Lap
Recover Recover,
Stow Blocks (Admin task)
Numberama: 8
Namerama: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, Defib, LottaLove
Pledge and COT
Devo: Bedpan: remembering to stretch as a part of fitness

 

Another Brick In The Wall

  • When: 20181027
  • QIC: LottaLove
  • The PAX: Prius, Yo-Adrian, Houdini


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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: Cool

FNGs: none

Warm Up
  • TTT x 10 IC
  • LBAC x 15 IC (forward and backwards)
  • SSH x 20
  • 1 Lap
The Thang
Three sets of three exercises (working different muscle groups each) followed by a lap around the track.  Repeat until the hour is up.  The last set was focused on core strength.
  • I-Y-T* x 30 total OQ
  • Merkins x 10 OQ
  • Monkey Hummers x 10 IC
  • 1 Lap
  • Chest Flys x 30 OQ (using bricks as weights and laying with shoulders on cinder block – Thanks Yo Adrian for the tip!)
  • Tricep Extensions x 10 OQ
  • Mountain Climber x 10 OQ
  • 1 Lap
  • Curls for the Girls x 10 IC
  • Good Morning with Block x 20 OQ
  • Box Jumps x 10 OQ
  • 1 Lap

Mary:

  • LBC x 20 IC
  • Flutter Kicks With Block x 20 IC
  • American Hammer with Block x 10 IC
  • 1 Lap
*I-Y-T is where you take to bricks in each hand and with straight arms lift them in front (I) lift at a 45 degree angle from your chest (Y) lift to the side (T).  10 each for a total of 30 (Thanks again – Yo Adrian)
Numberama: 4
Namerama: Prius, Yo-Adrian, Houdini,  LottaLove
Pledge and COT
Devo: Seeing others as a reflection of yourself

​Moleskin:  One of the PAX had some trouble with his rotator cuff and I wanted to help strengthen that.  Originally I wanted to do “Birds” where you lift the two bricks to from and to the side and Yo Adrian Suggested I-Y-T’s so I incorporated those instead.  I knew everyone’s core was ok so I made the last set (Mary) extra tough!

Rollin’ With My Homies

  • When: 20181004
  • QIC: LottaLove
  • The PAX: Cisco Houdini Suave


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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: Warm

FNGs: none

Warm Up
  • SSH x 20
The Thang
After warmup, I demoed and had the pax practice a shoulder roll and after subsequent laps, a cartwheel.  We ran 4 laps on the grass adjacent to the track and  the Q would call “Roll!” and the PAX would execute a roll.  When the Q called “Cartwheel!”, the PAX would execute a cartwheel.  Several stops were made with exercises IC to include
  • Monkey Humbers x10 IC
  • Calf Raises x10 IC
  • Merkins x10 IC
  • Dips x10 IC
  • Handstand Pushups (against the wall) x10 IC

Mosey to the South goal post where one PAX will call an exercise and do 5 pull ups while the rest do said exercise (My memory is fuzzy on some of which we did.  Please correct me if I’m wrong…)

  • LBAC
  • American Hammers
  • Merkins
  • Tuck Jumps
Mary:
  • Flutter Kicks x20 IC
  • LBC’s x 20 IC
  • American Hammers x 10 IC
  • Good Mornings x20 IC
Numberama: 4
Namerama: Cisco Houdini Suave, LottaLove
Pledge and COT
Devo: Seeing life through your younger self

​

Three’s company

  • When: 20180707
  • QIC: LottaLove
  • The PAX: Heebee Jeebee, Luigi


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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: Hot and Humid

FNGs: none

Warm Up
  • Don Quixote x 15 IC
  • LBAC x 15 IC each direction (forward & back)
  • SSH x 20
  • 8-Count Body Builders x 10 IC
  • Indian Run
The Thang
“Adventure run” around the compound: at bleachers, run up and down at Houdini’s building, Balls to the wall 10 sec.
  • PAX grabs a block and brings it to the goal post.
  • Block Press 10x OQ
  • Flutter Kicks 20x IC
  • (Repeat twice)
4 stations, 1 at each goal post. 1 and 2 are the near posts, 3 and 4 are the far posts.
  • Station 1: 10x Block Swings
  • Bear-crawl to station 2
  • Station 2: 10x Situps
  • Sprint to station 3
  • Station 3: 10x Merkins
  • Crab-walk to station 4
  • Station 4: 20x Good Mornings
  • Sprint to station 1

Cool down Lap

  • monkey humpers x10 OC (at 12:00 on track)
  • jump squats x15 OC (at 6:00 on track)
Mary:
  • Seal Jacks x 15 IC
  • LBC’s x 20 IC
  • Side Planks x 10 IC
  • Freddy Mercury x 20 IC
  • American Hammers x 20 IC
Numberama: 3
Namerama: Luigi, Heebee Jeebee, LottaLove
Pledge and COT
Announcements: Tour de Charleston
Devo: Finding the root cause of anxiety

​

Tyred

  • When: 20180703
  • QIC: LottaLove
  • The PAX: Heebee Jeebee, Luigi,Gandhi


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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: Hot and Humid

FNGs: none

COP:

  • LBAC x 10 IC each direction (forward & back)
    SSH x 20
    4 count high knees
    Indian Run with tire.  (The tire is passed forward like a baton and the front pax goes to the back)

The Thang:

Pax arranged 4 bricks at the starting line (the stub end of the track) and 8 tires football camp style ~10 yards forward.  20 reps of exercise#1, tires – football style, hop zigzag over a lane marker to the actual track start (~20 yards), mosey to the 100m mark and do exercise#2, mosey around the track back to the starting line, rinse and repeat.

  • exercise#1/exercise#2:
    Block Press/Flutter Kick
    Kettlebell Swing/burpee (only 10 reps)
    Curl-Press/Good Mornings
    Squats/calf raises

Mary:

  • V-Situps x 10 IC
    In-and-Outs x 15 IC
    Cross-Leg or Wide-Leg Sit-Up x 10 IC
    Hip Rock and Raise x10 On-Q
    Seal Jacks x 10 IC

Numberama: 4

Namerama:Heebee Jeebee, Luigi,Gandhi, LottaLove

Pledge and COT

Announcements: Heebee Jeebee, Luigi,Gandhi, LottaLove

Devo: “Deep in his heart, every man longs for a battle to fight, an adventure to live, and a beauty to rescue.” taken from John Ethredge’s Wild at Heart.  Briefly mentioned metaphorical allusions.

Shed Stands

  • When: 20180628
  • QIC: LottaLove
  • The PAX: Cisco, Dorthy Mantoth, Luigi, Gandhi


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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: Warm, humid

FNGs: None

The Thang:

We were asked by the City of North Charleston to move our coupons into a nearby shed.  That took up the first half hour.

With the time left over we did a short workout lead by Cisco:

  • One Lap Mosey – During which, there was one train horn, which meant 10 burpees!
  • Balls to the Wall for 10 count, 1 pullup – repeat 3 times
  • Balls to the Wall for 10 count, 2 pullups – repeat 2 times

Mary: 

No time

Numberama: 5

Namerama: Cisco, Dorthy Mantoth, Luigi, LottaLove, Gandhi

Pledge and COT

Announcements:

Devo: None

Moleskin:  

The shed currently contains some football equipment, a couple of hurdles and two volleyball nets.  We organized the existing equipment and added our coupons.  The shed itself is roughly 10×20′ constructed entirely of concrete blocks with a concrete ceiling.  There is no electricity, the doors need repairs (one is welded shut) and it is moldy. Our way forward is to post the details before the F3 Board, plan what upgrades we would like and see how much the City of North Charleston is willing to contribute, and execute the improvements.  This can be done over a couple of work days possibly after a Saturday workout.  Our proposed list so far is as follows:

  1. Repair the door and frames
  2. Clean out mold, seal and paint the interior
  3. Add ventilation
  4. Add electricity either through wiring or solar (for lighting)

The Run-a-round

  • When: 20180531
  • QIC: LottaLove
  • The PAX: Heebie Jeebie, Cisco, Suave,


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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: Warm, humid

FNGs: None

COP:

slow march in place
run in place
ssh x20
TTT x 10

The Thang:

Mosey to and around park circle and back.

At playground:
1 pax on table does 30 LBC’ on the picnic table while two PAX on one side of the table pick it up and do shoulder shrugs andthe remaining pax does calf raises on the other side.

(10 squats, 10 balls to the wall) x2

mosey to get blocks

(Kettle bell swings x 20, box jumps x 10) x2
block press x 20
overhead block extension x 10
curls for the girls x 10

Mary: 

Good Mornings x 20 IC
V-Situps x 10 IC
In-and-Outs x 20 IC
Cross-Leg or Wide-Leg Sit-Up x 10 IC
Side Raises x 10 each side
Hip Rock and Raise x20 On-Q

Numberama: 7

Namerama: Heebie Jeebie, Cisco, Suave, LottaLove

Pledge and COT

Announcements: June F3 Challange

Devo: LottaLove – Not because it’s easy, but because it’s hard

Moleskin:  I think this workout was a good mix between cardio and strength training.

The Democratic Process

  • When: 20180412
  • QIC: LottaLove
  • The PAX: HeebieJeebie, LottaLove, Gandhi, Houdini, Suave, Dorthy Mantooth


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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: Hot and humid

FNGs: none

COP: 

  • Lead by Gandhi
  • TTT x 10
  • DQ x 10
  • SSH x 10
  • 1 lap Indian run

 

The Thang:

  • 11’s lead by Dorthy Mantooth Merkin with block/Overhead Press with block
  • Indian Run
  • Fireman’s brigade 1 lap with coupons picked out by pax
  • 9’s Lead by LottaLove Kettlebell swing with block/ Flutter kick (4 count) with block
  • 1 Lap mosey
  • Fireman’s brigade minus 2 pax (we voted two coupons off the island)

Mary:

  • Lead by LottaLove
  • Good Mornings x 15
  • Flutter Kicks x 15
  • Side Planks x5 per side

 

Numberama: 6

Namerama:

HeebieJeebie, LottaLove, Gandhi, Houdini, Suave, Dorthy Mantooth

Pledge and COT: LottaLove

Devo and prayer:  Houdini – How can we better serve our wives.

Moleskin

I’ve been out of town so I was not in the best of shape and consequently not in the gloom for a while so I was out of touch.  I hadn’t planned specifically (but was prepared to) Q this day but the PAX were highly motivated and each had stuff they wanted to do so I let each who wanted lead their own part of the workout and I facilitated/ filled in the rest.  I think it was a very positive experience especially as The Jones is such a remote out parcel requires that all local regulars be prepared to lead and they are.  I am truly humbled to work with such great men who actively strive to better themselves and those around them.

 

 

 

Chaotic Upper Body Hodgepodge

  • When: 20180412
  • QIC: Cisco
  • The PAX: HeebieJeebie, LottaLove, Gandhi


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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: Cool

FNGs: none

COP:

  • Back Bend with Plank Walkout and Merkin (10 OYO)
    Mountain Climber with Mule Kick. (10 On Q) similar to up/down.

 

The Thang:

  • Lawn Mower with Block (10 each arm, on Q)
    Duck Walk with Block 30 yards
    Sphinx (10 On Q)
    Sprint 40 yards, jog back to blocks/COP
    One Arm Block Swing (10 each arm, on Q)
    Block Get Up (7 on Q)
    Concentration Curl with Block (10 on Q)
    Duck Walk with Block 30 yards
    Stow Block
    Bear Crawl 25 yards
    50 yard Dash through sprinklers and mud
    Balls to the Wall (10 count)
    Parking Space Bear Crawl (4 laps, OYO)
    Diamond Merkin (10 on Q)
    V-Up with American Hammer (10 on Q)
    Superman Falling (4 count, 10 IC) Flutter arms and legs
    Sphinx (10 on Q)
    Hanging Knee Raise (10 on Q)
    Burpees (10 on Q)
    WW1 (10 on Q)
    WW2 (10 on Q)
    4- Count High-Knees (10 on Q)
    Merkin (10 on Q)
    Flutter Kick (10 on Q)
    LBC (10 on Q)
    Side to Side Plank Walk with Merkin (5 right 5 left) PAX rotate around flag
    Balls to Wall (10 cont)

 

Numberama: 4

Namerama:

Cisco, Heebie Jeebie, LottaLove, Gandhi

Pledge and COT

Moleskin

Heavy dew along with The-Jones’s-Field-Sprinkler-System being on (muddy/CSAUP) set the stage for today’s descent into the gloom. The sphinx really hits the tricep well. Balls to the wall is great for shoulder stability, especially when paired with hanging knee raises. Tried to work the hips today with some deep squats, duck walks, and sprints. There was some intended method, but mostly madness today with all audibles and miscounts. Q-school this Saturday – get some.

 

The odds of me doing this routine on my own are around 0.01%. I let the PAX know that and thanked them for playing along. If you blink you miss it, but Ecclesiastes is a great book that describes life’s purpose and how vanity swings your pendulum away from God’s purpose. He will drag to the bottom of the ocean for a chance to let you know He’s there [Jonah 1:2,3]. NOW, I don’t know how to beat my own heart. AND if the world’s population was reduced to the four PAX at the Jones today, then I would think re-inventing the cell phone might take a while. BUT If I had to convey a message to non-believers I would say start with giving thanks and praise. Bible reference matching today’s date: Ecclesiastes 4:12 [Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.]