Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Did he say Doggy Paddle

  • When: 20180413
  • QIC: Ma Bell
  • The PAX: Toto, Recount, Lottalove, Matlock, Peg, Hanging Chad, Canadian Bacon, Old McDonald, Sugar Mountain


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: Don’t drown

Weather: upper 50’s but doesn’t matter when the pool is heated to ~75

Shortcake Special: Shortcake don’t swim!

Ruckers: This wouldn’t be a good idea here

FNGs: 0

W/U 8 links free – 2 links kicking on your right, 2 links kicking on your left, 4 links pull

The Thang, Drill Time

6 links – shark fin

6 links – hip, shoulder, head

6 links – swim with your right arm only down, swim with your left arm only back

4 links – doggy paddle, that’s right I said it, and we did it…DOGGY PADDLE BABY!!!

6 links – catch up drill

Next, we did a modified Dora, there was no counting, we grabbed a battle buddy, one partner was on the deck doing flutter kicks, while the other swam 4 links. We didn’t count, but we went no stop for 15 minutes.

Cool down 6 links.

Numberama: 10

Namearama: Toto, Recount, Lottalove, Matlock, Peg, Hanging Chad, Canadian Bacon, Old McDonald, Sugar Mountain, Ma Bell

Announcements: Mud Run, Mud Run, Mud Run. A lot of events over the course of the next few weeks, so get out and sign up. Do something good for yourself and help a good cause.

Pledge of Allegiance:

BOM:

Moleskin: Relatively new to the entire Q on the water, so it really does help me because better. One thing that I wanted to work on personally is my kick, and what better way to do it than to do a lot of upper body, slow drill work. There wasn’t much mumble chatter today, we did work. Then we ate breakfast, they best part of the morning for sure!! A lot of swimming and ironman talks, we will have a few more jumping on the triathlon scene soon I do believe!

Devo: None

Who’s the Q….Ma Bell wins….or does he?!?!

  • When: 20180316
  • QIC: Ma Bell
  • The PAX: Recount, Hairy Winks, Toto, Lottalove


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

 

Disclaimer: Don’t drown

 

Weather: cool 50’s but doesn’t matter when the pool is heated to ~80

 

Shortcake Special: Shortcake don’t swim!

 

Ruckers: This wouldn’t be a good idea here

 

FNGs: 0

 

W/U 10 Links

11’s one side up/downs

Free to the other

Merkins (that’s right, I was deemed an A HOLE already, so kept it going throughout the week) Get out of the pool and do merkins!

Drill back to the other side

 

Timed swim-10 links-20 seconds each link. Start on 00 then go, every 20 seconds you go again.

 

Free style swim focusing on reach until the 6 is in.

 

10 links choice (no Free)

 

Timed swim-10 links-20 seconds each link. Start on 00 then go, every 20 seconds you go again.

 

Recount wanted a relay, so relay it was. 3 on 2, sounds legit by Recounts Standards.

 

Recount, Hairy Winks, Lottalove vs Ma Bell and Toto. Team of 3 does 1 link each where team of 2 does 2 links each. Team of 3 destroys team of 2. Go figure, Recount is FIRED!

 

Let’s do this again, 6 links total, the team of 3 people will have each person do 2 links. The team of 2 will have each person do 3 links. Team 2 wins.

 

Let’s go one more time. “YAY” NOT!! Team of 3 wins (barely) over team 2, we were exhausted.

 

Cool down 6 links.

 

 

Numberama: 5

 

Namearama: Hairy Winks, Toto, Recount, Lottalove, Ma Bell

 

Announcements: Mud Run, Mud Run, Mud Run. A lot of events over the course of the next few weeks, so get out and sign up. Do something good for yourself and help a good cause.

 

Pledge of Allegiance:

 

BOM:

 

Moleskin: Well, we were all standing around wondering who was going to Q. Recount told Canadian Bacon (or maybe it was Hanging Chad; either way, Recount screwed this up so there is that) he was going to do it 2 weeks ago at breakfast, however neither showed up. I had this little plan of doing burpee’s or merkins with something with getting out of the water and diving in. Since there wasn’t a lot of people there, YHC thought, let’s do it. So it was done, picked up the Q on the fly and here we are. Good times were had by most!

 

Devo: None

Bring Sally Up 80s Style

  • When: 20171003
  • QIC: Ma Bell
  • The PAX: Wambach, Kenny G, High Stick, Swinger, The Colonel – Respect, 8-Mile, Sakrete, City Slicker, Day Care, Fish N Chips, Splinter, Kindle, Pyle, Rabbit Ears, Penny


by Leave a Comment

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.

Weather: Clear mid 60’s

Shortcake Special: City Slicker

Ruckers: 0

FNGs: 0

COP- 4 Count In Cadence

Burpee’s 10 OYO

Imperial Walkers 55 IC

Burpee’s 10 OYO

TTT 15 IC

Burpee’s 10 OYO

LBAC – 15/15 IC

T-CLAPS – 80 IC

Burpee’s 10 OYO

Squat’s to Bring Sally Up

Burpee’s 10 OYO

Form 2 columns, mosey over to the front parking lot.

Burpee’s 10 OYO

Partner Up

Speed Dora 80’s style

80 Merkins

80 Bobby Hurley’s

80 Line Jumps IC

While Partner A does the exercise, partner B runs to the other end of the parking lot backwards, on the return, high knees all the way back.

Burpee’s 10 OYO

From 2 Columns and Mosey on Back to the Flag

Time for some Mary.

Mary:

V-Ups to Sally

Burpee’s 10 OYO

Numberama: 16

Namearama: Wambach, Kenny G, High Stick, Swinger, The Colonel – Respect, 8-Mile, Sakrete, City Slicker, Day Care, Fish N Chips, Splinter, Kindle, Pyle, Rabbit Ears, Penny, Ma Bell

Announcements:

Pledge of Allegiance:

BOM:

Moleskin: Today was YHC’s Birthday Q, and decided to do something fun, since Hurricane Irma derailed our plans for the Anniversary Q. It’s never a party without some good music, so why not bring out Sally. The squats to sally was one thing, but when we took it on in Mary, that was a different level. V-Ups to Sally really sucked, there was little mumble chatter, but quite a few moans.

Devo: “Be Stronger Than Your Excuses” Fish-N-Chips

Bedrock under water

  • When: 20170912
  • QIC: Ma Bell
  • The PAX: Wambach, Kenny G, Stalker, Sakrete, City Slicker, Chum, Show Me, Fish N Chips, Splinter, D-Fib


by Leave a Comment

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.

Weather: Clear low 70’s, Park was underwater.

Shortcake Special: 0

Ruckers: 0

FNGs: 0

COP- 4 Count In Cadence

Imperial Walkers 25 IC

LBAC – 15/15 IC

BBAC – 15/15 IC

T-CLAPS – 50 IC

Grab a sand bag.

Take the sand bag and throw it over your shoulder. Alternate L/R 10 each. OYO

Squats with Sand bags 20 OC

Stack the sand bags up at the front of the circle. Sit in a line and start doing American Hammers as the sand bags get passed to the other end of the line. Keep going until all the sand bags are moved from one side to the other. Now move them back.

Form 2 columns and let’s peek around the park to see any damage. It’s better to view it while doing an Indian run. So, we did an Indian run.

Now that we didn’t see any major damage, we then got to the scoreboard for some fun.

Toe Taps – 25 IC

Merkins 20 OC

Pull Ups/Chin Ups whatever your fancy. 25 OYO Plank until the 6 is in.

Low Plank…

Pickle Pounders 10 IC

Line up and mosey back, stopping on the way to line up. Jail breaking back to the flag from the 1st light poll leaving the COP.

Mary:

LBC’s – 25 IC

World War 1 Sit Ups – 20 OQ

Cindy Crawfords L/R – 15 OQ

Numberama: 11

Namearama: Wambach, Kenny G, Stalker, Sakrete, City Slicker, Chum, Show Me, Fish N Chips, Splinter, D-Fib, Ma Bell

Announcements:

Pledge of Allegiance:

BOM:

Devo: It’s sad that it has to take crisis for us to realize we are all humans. Let’s be the change we want to see in the world and be the example to the world. Take the lead on this, even if you feel as if you are the only one.

Welcome Cobra Merkins

  • When: 20170815
  • QIC: Ma Bell
  • The PAX: Yo Adrien – Respect, Pruis - Respect, Penny, Rabbit Ears - Rucker, Pavilion, Magic Mike, Splinter, Kindle, Show Me, D Fib - Rucker, Day Care, Swinger, Chilly Willy, Sakrete, City Slicker, Kenny G, Waldo, High Stick, Speedo, Sprinkles, Chum, Wambach, Cavalier


by Leave a Comment

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.

Weather: Got a little confused thinking it may be Tsunami and not Bedrock

Shortcake Special: Swinger, City Slicker, Speedo, Waldo, Chum, Magic Mike, Splinter

Ruckers: 2

FNGs: 0

COP- 4 Count In Cadence

LBAC – 10/10 IC

THROUGH THE TUNNEL – 10 IC

T-CLAPS – 10 IC

Grab 2 Bricks and circle back up.

LBAC – 15/15 IC

THROUGH THE TUNNEL – 15 IC

T-CLAPS – 20 IC

Leave the bricks and Mosey over to the bridge.

11’s

One side, Dips Bear Crawl to the other side of the road, Derkins, Crawl Bear Back

Mosey over to the whiffle ball field.

Up/Downs with Merkins- Get the feet chopping, on Q drop to your chest and do a merkin with the corresponding number, on 1, 1 merkin, on 2, 2 merkins…10 Total.

Line up on the line

Squats- 50 OQ

Sumo Squat to the other line

Lt Dans 25 OYO

Mosey the long way back to the flag

Cobra Merkins – 10 OQ

(start in the up position, down, while down and keeping your arms and feet in the same position, move left, right, back to center then up)

World War 1 Sit Ups – 20 OQ

Numberama: 24

Namearama: Yo Adrien – Respect, Pruis – Respect, Penny, Rabbit Ears – Rucker, Pavilion, Magic Mike, Splinter, Kindle, Show Me, D Fib – Rucker, Day Care, Swinger, Chilly Willy, Sakrete, City Slicker, Kenny G, Waldo, High Stick, Speedo, Sprinkles, Chum, Wambach, Cavalier, Ma Bell

Announcements:

Pledge of Allegiance:

BOM:

Devo: Love First

John 1:1-5

One of the hardest things to do in life sometimes is to love people, especially when they hate you. With the events happening over the weekend, it has been on my heart even more so to love people, even when those around you are showing hate. No matter of the person beside you, no matter your differences, no matter that you look different, love them. It’s ok to not have the same beliefs, ethnicity, values as the man beside you and still love them. Society tells us that if we disagree, or if we are different, then we must hate opposition, but that is not what the Bible teaches. First and foremost, we are to love others. Be love, show love, reciprocate love. Sowing and reaping is a valid principle, if you sow hate, you reap hate, but what if we sow love. The harder thing is love those that are talking about superiority, if we hate those people, we become the same. But we must love them too.

Moleskin: The men showed up, and so did the humidity. Note to self, when YHC asks someone to Demo, don’t request Chum to do so, 50 Squats later the demo was done. The mumble chatter started early when we only did 10 tclaps, YHC was even called “soft” however, once the 2 bricks were retrieved, the mumble chatter turned in to some groans. Good work in the humidity today, numbers are continuing to stay solid!

More For The Core

  • When: 20170720
  • QIC: Ma Bell
  • The PAX: Chum, Defib, Penny, Sakrete, Speedo, City Slicker, AC/DC, Waldo, Yo Adrian (RESPECT), Prius (RESPECT), Serena (RESPECT), Fish N Chips, High Stick, Repo, Ramrod, Cavalier, Tinker


by Leave a Comment

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.

Weather: Low 70’s and LOW HUMIDITY

Shortcake Special: Repo, City Slicker, Waldo, Tinker (Rucked in), Sakrete (Biked in)

Ruckers: 0

FNGs: 0

COP- 4 Count In Cadence

THROUGH THE TUNNEL – 20 IC

LBAC – 15/15 IC

T-CLAPS – 600 IC

Grab 2 bricks, line up for an Indian Run and head over to the entrance.

Merkins 15 OC

Single Leg Step ups with Leg Raises-Right Leg

Merkins 15 OC

Single Leg Step ups with Leg Raises-Left Leg

Burpees 10 OC

Mosey to the front Parking lot, form 1 line

Inch worm across 4 Parking Spaces

Calf Raises 15 OC

Inch worm across 4 Parking Spaces

Calf Raises 15 OC

Body Builders 10 OC

Mosey to the Picnic Tables

Derkins 20 OC

Back Extensions 20 OYO

LBC’s 20 IC

Lay your bricks down and head to the grass

Seal Sit Ups 20 OC

Mosey back to the FLAG for Mary.

Mary

Low Plank 1 minute

Flutter Kicks 25 ICWWI Sit Ups 20 OC

Numberama: 18

Namearama: Chum, DFIB, Penny, Sakrete, Speedo, City Slicker, AC/DC, Waldo, Yo Andrian-RESPECT, Prius-RESPECT, Serena-RESPECT, Fish n Chips, High Stick, Repo, Ramrod, Cavalier, Tinker, Ma Bell

Announcements:

Pledge of Allegiance:

BOM:

Devo:

It’s ok to not know, to not have all the answers. Trust in God and know that he will work it out. Don’t let your ego get in the way.

 

Moleskin:

Sometimes workouts look a lot different on paper than when executed. This was one of those days. None the less, the PAX pushed and did work even when YHC does a Burpee instead of the Body Builder. However, you can always count on the PAX to keep you in check!!