Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Next Exercise Is…The Block Press

  • When: 20201022
  • QIC: MadDog
  • The PAX: Fish N Chips, Splinter, Waldo, Swinger, Mayhem(R), Easy In, Defib


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Conditions: 70 and mild

Disclaimer: Made

FNG: None

Warm up:

LBAC FW and BW x 20 IC

Don Quixote x 10 IC

TTT x 10 IC

SSH x 20 IC

 

The Thang:

Grab a block

Block Squat x 20 on Q

Deadlift to OHP x 20 on Q

Block Press x 20 on Q

Rows x 20 per arm on Q

Block Swings x 20 on Q

Tricep Ext x 20 on Q

Curls for the Girls x 20 on Q

Run lap around circle

Block Squat x 15 on Q

Deadlift to OHP x 15 on Q

Block Press x 15 on Q

Rows x 15 per arm on Q

Block Swings x 15 on Q

Tricep Ext x 15 on Q

Curls for the Girls x 15 on Q

Mosey to entrance of gravel lot, bear crawl from green post to green post and back (10 yards +/-)

Back to circle

100 block press OYO

50 Curls for the Girls OYO

50 LBC IC

75 block press OYO

50 Curls for the Girls OYO

25 LBC IC

50 Block press OYO

25 Curls for the Girls OYO

Mary:

had PAX call

Flutter Kick x 30 IC

Box Cutter x 10 On Q

60 second Plank

Recover, Recover

Numberama

Namerama

Pledge

Announcements:

Ruck for Hunger, Saturday Q at Faultline

Prayer requests

our country, Defib’s family, Splinter’s family

Devo

 

 

 

More Bunnies

  • When: 20201010
  • QIC: MadDog
  • The PAX: Stalker, FNC, Bangers, Placebo(R), Threes Company


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73 and humid

TTT IC x10

LBAC Front IC x 20

LBAC Back IC x 20

SSH IC x 20

Stroll to Wiffle Ball field with Cusacking blocks

The Thang:

On base line, murder bunny to the opposite baseline.

Jog back to starting base line

Bear crawl back to blocks

Murder bunny to opposite base line

Jailbreak back

Lung walk back to blocks

Murder bunny to opposite base line

At home plate 20 block press on Q

Cusack to 1st base

15 curls for the girls IC

Cusack to 2nd base

20 block squats on Q

Cusack to 3rd base

Around the world left and then right on Q

Cusack to home plate

20 block press on Q

Farmer carry left hand to 1st

15 curls for the girls IC

Farmer carry right hand to 2nd

20 block squats on Q

Front carry block to 3rd

Around the world left then right on Q

Farmer carry left hand to large picnic shelter

20 Side straddle hop IC

20 Incline pushups

20 LBC IC

20 Dips

20 Leg raises

Shoulder carry right then left on Q strolling back towards circle

Cusack at the light post back to yield sign

Stow blocks

25 LBC IC

20 Ray Charles IC

10 American Hammer IC

20 Flutter Kicks IC

Recover, Recover

Numberama

Namerama

Pledge

Announcements

Prayer

Devo:

Love God and love your neighbor, even the ones you don’t see eye to eye with

Splinter counts too fast

  • When: 20200929
  • QIC: MadDog
  • The PAX: Cubbie, Grubber, Spooky, Sackrete, Fish N Chips, Easy In, Splinter, Defib, Mañana, High Stick


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Greeting and Disclaimer

No FNG

 

Warm Up:

LBAC IC x 15 FW and BW

TTT IC x 10

Imperial Walker IC x 12

Mosey to front entrance by the baseball fields and find a spot on the wall.

The Thang:

Series of exercises executed in an AMRAP style 30 seconds on and 10 seconds off

SSH, Al Gore, Merkins, LBC, Bobby Hurley, Squat, Dips, High Plank Shoulder Tap, High Knees, Lunges(Alternating Legs), Derkins, American Hammer

Run to Gate

Rinse and Repeat for 2 full rounds

Repeated same pattern above as we walked back to the COT

Mary:

LBC IC x 50

Pledge

Announcements:

St Paul’s Food Distribution, Ruck for Hunger, Men’s Hike

Praise for Sackrete’s mom

Prayers for Defib’s family

Devo from Experiencing God Sept 29th.  We know what God’s commands and Christ’s teachings are, but how do we respond? Do we strive to follow and obey, or do we choose to live our own lives knowing the consequences?

 

 

Running With Blocks 🤦‍♂️

  • When: 20200806
  • QIC: MadDog
  • The PAX: Wambach, Spooky, FNC, Waldo, Sakrete, Swinger, Easy In, Defib


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Conditions: Typical SC morning, with a light show (heat lightning)

FNG: None

Disclaimer: made

COP:

Grab a block prior to beginning

LBAC x 15 IC forward and reverse

TTT x 10 IC

Imperial Walker x 15 IC

Don Quixote x 10 IC

The Thang:

Reverse Indian Run with blocks in hand around the outside of the circle at the flag, man in front runs around the circle with his block and catches man in back

Pack is walking around the circle while completing exercises called by Q

Hold blocks overhead

Shoulder blocks, right side, left side

10 OHP on Q

10 Curls for the Girls on Q

10 Tricep Extensions on Q

Rinse and repeat until each PAX made 2 trips

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Round 2 of the Reverse Indian Run as listed above

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Stow blocks

Mary:

LBC x 25 IC

Ray Charles x 20 IC

WWI Sit-ups x 10 on Q

Flutter Kicks x 10 IC

LBC x 15 IC

Numberama

Namearama

Pledge

Announcements:

Saturday at Bedrock, Sakrete has the Q

Repo’s fundraiser run

Prayer Requests: FNC’s dad, Sakrete’s mom, Defib’s wife’s grandfather, Wambach’s family, upcoming school year

Devo:

Jesus Calling: August 6th

When things seem to be going all wrong, stop and affirm your trust in Me. Calmly bring these matters to Me, and leave them in My capable hands. Then, simply do the next thing. Stay in touch with Me through thankful, trusting prayers, resting in My sovereign control. Rejoice in Me–exult in the God of your salvation! As you trust in Me, I make your feet like the feet of a deer. I enable you to walk and make progress upon your high places of trouble, suffering, or responsibility.

RELATED SCRIPTURE:

Job 13:15 (NLT)

15 God might kill me, but I have no other hope.

    I am going to argue my case with him.

Psalm 18:33 (NLT)

33 He makes me as surefooted as a deer,

    enabling me to stand on mountain heights

More LBCs Please

  • When: 20200711
  • QIC: MadDog
  • The PAX: Swinger, Gypsy, Sakrete, DMT, Placebo (respect), Hospice (respect), Horschach, Waldo, Old Flame (respect), Fish N Chips, Easy In, Pink Slip


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Conditions: Warm and sunny

No FNG

Disclaimer made

COT warmup:

TTT IC x10

LBAC Front IC x 20

LBAC Back IC x 20

Seated leg stretch, feet together in front

Seated leg stretch, feet apart to the right

Seated leg stretch, feet apart to the left

SSH IC x 20

Mosey to Wiffle Ball field

The Thang:

Reverse Indian Run, front man runs around the track of the ball field to catch the back of the line

On base line, bear crawl to opposite base line

Lung walk back

Jail break to opposite base line, back pedal back

Mosey to picnic tables

20 Side straddle hop

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC


20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

Mosey to road

Shuffle right across road

Shuffle left back

Karaoke to the right across road

Karaoke to the left back

 

Mosey back to circle

 

Extended Mary

LBC x 100

LBC x 50

Flutter Kick IC x 20

American Hammer IC x 21 called by Swinger

Box Cutter on Q x 12 called by Easy In

Ray Charles IC x 20

Recover, Recover

Numberama

Namerama

Announcements

The Jones next Saturday DMT Q

Repo fundraiser run

Prayer requests

FNC’s dad

Devotion

“Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.”

‭‭Ephesians‬ ‭4:31-32‬ ‭ESV‬‬

Great conversation about doing the right thing, being a good example, and taking time to check on our friends, coworkers, neighbors, etc. Also, sharing the forgiveness that God has extended to us, through Christ, to others

This Ain’t Sparta

  • When: 20200604
  • QIC: MadDog
  • The PAX: Defib, Sakrete, Swinger, Waldo, Peg, Mayhem, Splinter, Chum, Easy In, MadDog


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Disclaimer: said

COT:

TTTx 10 IC

LBAC F x12 IC, B x12 IC

SSH x20 IC

Grab Blocks

Stroll to front entrance

The Thang:

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

Mosey around loop by fire station back to front entrance

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

50 calf raises

Stroll back to circle for some summertime gun show prep

21’s (curl exercise)

20 tricep extensions

21’s

20 tricep extensions

20 curls for the girls

Mary

50 LBC IC

20 flutter kick IC

Recover, recover

Announcements: Saturday workout

Prayer requests:

Swinger’s daughter, M&M’s daughter, unnamed F3 brother, our communities, country, and leadership

Devo: shared prayer from ACNA prayer book, it’s fitting for the current climate in our communities, country, and world

Big Red Block Party

  • When: 20200514
  • QIC: MadDog
  • The PAX: Chowda, Flanders, Sakrete, Chum, Mayhem, Easy In, High Stick, Swinger, Splinter, Fish N Chips, Waldo


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

Conditions: I believe it was mild and 60*

FNGs: No FNGs

Disclaimer:  Said, and modified to meet social distancing guidelines.

COP: TTT x 10 IC, LBAC FF x 15 IC and Rev x 15 IC, SSH x 10 IC

The Thang:

Grab a block and meet at the entrance of gravel parking lot.

20 OHP on Q

20 Curls for the Girls on Q

20 Tricep Extensions on Q

20 Block Press on Q

20 LBC IC

In parking lot, jog to first light pole, sprint to second light pole, walk to third light pole. Repeat for one lap around gravel lot.

RINSE AND REPEAT for 6 rounds

Stow Blocks

Mary: 

40 LBCs on Q

Numberama: 12

Namerama And Pledge: ✅ 🇺🇸

Announcements: Saturday workout rotation

Prayers and BOM : 

Our country and leadership, Sakrete’s mom and grandfather, FNC’s friend, our neighbors during quarantine and re-entry

Devo:

Moleskin: