Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Stepping Up Workout #3

  • When: 20180420
  • QIC: Magoo
  • The PAX: Old Flame, X Ray, Catepillar, Lake Effect, Next Chapter, Space Cowboy


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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:  57 degrees, mild

FNGs:  1 (Next Chapter)

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC

The Thang:

PAX performed Indian Run all the way to playground located off S. Walnut St. (corner of Richardson Ave).  Broke up into 6 groups and rotated through the following 6 stations.

Tricep Dip on Mary Go Round, Toe Taps on bench, Step ups on Picnic Tables, Pull ups on monkey Bars, Ab tucks on swings. Air Squats in Middle

Circuit 1:  20 reps at each station, bear crawling between each station, 20 WWI sups together in middle.

Circuit 2:  15 reps at each station, bear crawling between each station, 15 WWI sups together in middle.

High intensity run back to flag, stopping at different intervals to include Mary.

1st Interval:  20 heel taps on Q, 20 mosquito slappers IC.

2nd Interval:  15 High Crunches OQ, 15 LBC’s IC

3rd Interval:  15 WWI OQ, 15 Indian SUP OQ

Mary: Performed at intervals along our way back from playground.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Walked through section 3 of book Stepping Up by Dennis Rainey.  This section walked through Adolescence (what the author calls the wilderness years).  Introduced a quote from Winston Churchill that said “Courage is moving from failure to failure and never losing enthusiasm.”  I discussed that in order to never or rarely lose our enthusiasm in life’s circumstances, we have to have a deep seeded ‘why’ for how we live out our days.  I also challenged PAX that if this ‘why’ was built on you or you as the center, it will wax and wane with life.  Our why should be outside of us, to outlast us, long after we’re gone.

Author describes adolescence as 2 parts.  Where the child pushes back and where the parent pulls out.  He challenges the reader to ‘press in’ rather than pulling out of our kids’ lives when they exhibit that behavior. Author stated that during this season, our child ultimately needs to be taught 5 things.  1- How to assassinate selfishness / pride.  2- Apply fundamental convictions and character qualities to real life issues.  3 – Have a relationship with us (intentional fatherhood) 4 – Need to be around other men who are doing it right (manhood) and 5 – We can’t allow teenagers to remain in adolescence too long.

 

 

Tic Toc Merkins

  • When: 20180418
  • QIC: Magoo
  • The PAX: Horshack, Bob Jones, Headgear, Space Cowboy, Kraps, Catepillar, X-Ray, Peg, Lake Effect


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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:  51 degrees, slightly damp from morning rain

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Don Quixote x 15 IC, High Knees IC x 15

The Thang:

All PAX ran to Jingles Hill.  Introduced Tic Toc Merkins (plank extends to 1 o’clock, then 2 o’clock …all the way to 12 o’clock).  Performed 12 CW Tic Toc’s at bottom of hill, then sprint to top, performed 12 CCW, then jogged back down hill.  Repeated at intervals of 10, 8, 6 and 4. Then mosied back to flag for Mary.

Mary: LBC’s x 20 IC, High Crunches x 15 OQ, Heels to heaven x 15 OQ, Pickle Pounders x 10 IC, Heel taps x 10 IC, Mosquito slappers x 10 IC.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Spoke of fear of failure, how we let that fear keep us in chains, unable / unwilling to step up and be the men we are called to be in our culture. Explained that failure is ok, normal even, and we should embrace it for the knowledge and humility it provides.

 

 

Stepping Up Workout #1

  • When: 20180226
  • QIC: Magoo
  • The PAX: Greenbags, Headgear, craps, Beewax, MiniVan, Catepillar, Lake Effect, Bob Jones, Cowtipper


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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:  Upper 40’s, clear and dry

FNGs:  None

COP:  SSH x 10 IC, TTT x 10 IC, SSH x 20 IC, Imperial Walker x 20 IC, SSH x 30 IC, LBAC’s OYO x 30 seconds each direction

The Thang:

Workout loosely paralleled 3 key components covered in the first section of Dennis Rainey’s book Stepping Up.  These components were:

  1. North Star – Submitting to an ultimate authority (Jesus Christ) in order to gain insight /direction for our lives
  2. Fear of Failure – Keeps us from ‘stepping up’ into our ultimate responsibilities as men.
  3. Assistance from others – At times you WILL screw up, rely on those closest to you for help / guidance.

We began workout by having each PAX grab a block.  I then explained that they would carry this block during the entirety of the w/o (with exception of blockees – covered later).  Block was to represent the weight of our ultimate responsibilities in life – wife, kids.  I then explained that we would be working our way back to the ‘north star’ – flag.  Keep your focus  on that as the ultimate destination.  Symbolizes our focus on allowing Jesus to guide our lives and give us direction as we go.

All Pax then performed indian run to jingles hill.  At that location, we performed the following as a group:  squats with the block x 25 OQ, Curls for the girls x 30 OQ, Block Press x 40 OQ, WWI sup with block x 25 OQ, Damnits x 20 OQ.  We then  mosied to corner of Hickory. At that location we performed 50 blockees, in sets of 10 each.  As each pax hit failure during that process, they were advised to plank on block.  We then mosied towards the flag and stopped halfway for the following:  PAX paired up. One pax took battle buddies’ block and performed 20 curls OQ while partner did 20 high crunches OQ, then each pair switched exercise and blocks.  Also performed this series with shrugs / WWI sups.  PAX then mosied to flag for recovery.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Performed by Headgear, followed details of first section of Stepping Up book.

 

 

Modified Murph

  • When: 20180226
  • QIC: Magoo
  • The PAX: Greenbags, Headgear, craps, Beewax, MiniVan, Catepillar, Lake Effect, Bob Jones, Cowtipper


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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:  51 degrees, slightly damp from morning rain

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC, LBAC F/R x 15 IC

The Thang:

Performed a modified murphy sequence workout;

All Pax went to one gazebo and performed 10 pull ups utilizing picnic table, 20 merkins, and 30 air squats.  We then repeated this sequence.  All pax then ran a circle around tennis courts and back to same gazebo.  We repeated this circuit 3 times for a grand total of 60 pull ups, 120 merkins, and 180 air squats and unknown collective distance of running.

Mary: 15 Heal taps OQ, 15 mosquito slappers IC, 15 bicycle crunches IC, 15 pickle pounders IC, 15 WWI SUP’s OQ, 15 WWII SUP’s OQ, 5 sets of 15 LBC’s OQ separated by 10 seconds each.

Numberama, Namerama, Announcements, Pledge, COT

Devo: After attending a mens conference over the weekend I was challenged to evaluate my level of leadership in 9 categories, consisting of how I tend to my families physical, emotional, and spiritual needs in the following 3 areas:  Provide, Protection, Stewardship.  I.E. – How do I protect my children/wife’s spiritual needs, do I provide a safe environment where my children’s emotional needs can be met, etc.  I reminded pax to be intentional in these areas and see if there are a couple of areas they can identify today in order to improve on tomorrow.

 

 

Playground Circuit

  • When: 20180226
  • QIC: Magoo
  • The PAX: Wacker, Minivan, X ray, Nacho Libre, Hanging Chad, Lake Effect, Bob Jones, Bellator, Catepillar, Space Cowboy, Beewax


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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:  65 degrees, mild

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC

The Thang:

PAX performed Indian Run all the way to playground located off S. Walnut St. (corner of Richardson Ave).  Broke up into 5 groups and rotated through the following 5 stations.

Tricep Dip on Mary Go Round, Toe Taps on bench, Step ups on Picnic Tables, Pull ups on monkey Bars, Ab tucks on swings.

Circuit 1:  20 reps at each station, bear crawling between each station, 20 WWI sups together in middle.

Circuit 2:  15 reps at each station, bear crawling between each station, 15 WWI sups together in middle.

Circuit 3:  10 reps at each station, walking between each station.

High intensity run back to flag, stopping at different intervals to include Mary.

1st Interval:  20 heel taps on Q, 15 mosquito slappers IC.

2nd Interval:  10 SIF’s (slow inward flutter- I made it up on the fly) on Q

3rd Interval:  10 Mt Climbers IC

Mary: Performed at intervals along our way back from playground.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Reminder to Pax that part of our job as parents is to let our kids ‘fail’ while they’re younger – while under our guidance, leadership, protection, coaching, encouragement – so that we can pick them up when they do and provide the necessary leadership and encouragement they need.  The ‘fails’ when they are older are much more impactful in a negative way (and usually outside of our guidance).  Provided PAX with a personal story of this in my own personal life last week – I wanted to jump in and ‘save’ my little guy, but felt a nudge in my spirit to allow him to ‘fail’ – learn humility along the way – and allow me (really God working through me) to help him learn and grow through that struggle.  Another reminder to PAX that I fail every day  in some way as a leader in my home and ultimately have to rely on God’s mercy and grace daily to fill in the gaps where I fail.

 

 

Blackjack Chest and Core

  • When: 20180212
  • QIC: Magoo
  • The PAX: Minivan, Nacho Libre, X Ray, 50-50, Lake Effect, Horshack, Space Cowboy, B-Wax


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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:  64, light rain

FNGs:  Nacho Libre

COP:  SSH x 21 IC, TTT x 21 IC, Mountain Climbers x 21 IC

The Thang:

Blackjack workout focused on chest and core.  All rotations added to 21 (see below).

All PAX started with a light jog around Doty, followed by grabbing a block at the cage, and taking it on a hop to the Reagin Ortho parking lot.  We lined up and performed uneven merkins on the block, beginning at 20 on Q.  Then all pax lunge walked to a specified point ahead (about 20 feet) and performed big boy sup’s with feet in block for a total of 1.  We then lunge walked back and performed 19 uneven merkins…lunge walk…2 bb sup’s.  Items to note:

Even merkins were right hand on block, left on pavement.  Odd merkins were left hand on block, right on pavement.

We followed this pattern until Q realized we would not make time, so an audible was called at the 12 merkin point and we begin lunge walking halfway and back, then performing decline merkins at one end beginning with 10..8..6..4..2.  (no sup’s performed after the audible).  We took blocks on a hop back to cage, then performed mary at the flag.

Mary consisted of :  Heel touches OQ x 21, High crunches OQ x 21, Mt. Climbers OQ (yep) x 21, and LBC’s OQ x 21.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Psalm 46:10 – Be still and know that I am Lord.  I shared how our family had recently taken a 4 day trip to the mountains and decided to go unplugged during that time – no screens whatsoever.  It kept my heart still and I saw things in a different light for the first time in a long time.  Our family made some amazing memories that we will cherish forever.  I challenged the PAX, including myself, to do this more often, if only for the day.  

 

 

The “I did 15 more than I thought I was going to do” workout

  • When: 20180122
  • QIC: Magoo
  • The PAX: Beewax, Catepillar, Minivan, Hanging Chad, X ray, Bob Jones, Wacker, Ivories, Myrtle, Space Cowboy


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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:  43 and clear

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, High Knees x 15 IC, Mountain Climbers x 15 IC

The Thang:

 

All PAX performed indian run to Jingles Hill.  We then paired off and did a ‘double 11’ workout.  At bottom of hill, each person did 1 burpee, then ran to top and each person did 10 4 count decline merkins followed by 10 four count squats.  Then back down

hill and did 2,9 – 3, 8, etc….

We then mosied back to the flag, stopping at 4 separate locations along the way to do mary.  These consisted of;  20 LBC’s IC, 20 heel taps IC, 20 high crunches IC, and 25 WWI sups.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Psalm 103:8  We discussed leading our children well and being intentional with our time with them, dedicating specific times each week to one on one experiences with them.  We discussed grace as well, especially when we abandon these responsibilities along the way (I shared that I had recently been called out by my son for not having  more ‘guy time’ with him lately)

 

 

Dedication Workout to Picasso

  • When: 20180115
  • QIC: Magoo
  • The PAX: Hanging Chad, Bob Jones, Horshack


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

This workout was dedicated to our brother Picasso!

Conditions:  A COLD 27 degrees.  But no rain!

FNGs:  None

COP:  SSH x 20 IC, LBAC x 10 IC F&R, TTT x 15 IC, High Knees x 15 IC, Toe Taps x 15 IC.

The Thang:

Went to the cage and each man grabbed a block. Met back at Horseshoe pits.  Paired off in to 2 teams of 2 each.

Performed a Dora style workout consisting of 100 overhead presses with block, 200 curls, and 300 step ups on the wall.  Then stowed blocks, performed 5 pull ups and met at tennis  courts for part 2 of w/o.

All PAX performed a step down workout consisting of 8 tempo merkins then sprint to other side of tennis courts and back, then 6 tempos…4 tempos…2 tempos…. and done.

Mary:  WWI SU x 10, Indian SU x 10, Heel taps x 10 IC, Pickle Pounders x 10 IC, side pickle pounders x 10 IC (each side.)

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Prayed for Picasso and his family, reminded PAX to hug their wives and kids today and make sure they know how much they mean to us!

 

 

Post Snow Thaw

  • When: 20180108
  • QIC: Magoo
  • The PAX: Minivan, Catepillar, X Ray


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

Theme was 2018.  20.18 (see below)

Conditions:  26 degrees, DRY!!!

FNGs:  None

COP:  SSH x 18 IC, LBAC x 18 IC F&R, TTT x 18 IC, High Knees x 18 IC, 100 Toe Taps at wall

The Thang:

Started at 1 Gazebo, 20 Decline Merkins using tables, and 18 of PAX choice ab exercise, jogged to gazebo at other end of park and performed 20 wide merkins and 18 of PAX choice ab exercise, then jogged back to first gazebo.  We did 6 of these circuits total.

Mary:  Workout was 1/2 ab related, so we skipped Mary.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Ephesians 5: 15-17 “Look carefully then HOW you walk, not as unwise but as wise, making the BEST use of your time, because the days are EVIL.

We broke this devo into 3 sections:

HOW you walk – are we being intentional with HOW / WHERE we are walking?

BEST – When given options of how we use our time, are we choosing the BEST option, assuming both are good?

EVIL – without intentionality, we will default to a self serving path.  Choose to serve those around you, especially our family.  Die to self daily.

 

 

Would’ve been better in the grass

  • When: 20171208
  • QIC: Magoo
  • The PAX: Minivan, Lake Effect


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

Turns out that tennis courts do a poor job of water management.  Standing water made for an equally challenging mental / physical workout.

Conditions:  42 degrees, hard rain

FNGs:  None

COP:  SSH x 20 IC, LBAC x 15 IC F&R, TTT x 15 IC, High Knees x 15 IC

The Thang:

Started with quick stroll around the park.  Then began ‘shocker’ style workout at tennis courts.

Started at 1 corner, 25 Merkins and 25 LBC’s, sprinted to opposing corner and did 24/24, and on and on we went down to 1/1.

Mary:  Due to workout style, we did not perform mary.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  “You will spend every day of your life.”  Period. Nothing More.  Either YOU will spend your days doing things you were meant to do or OTHERS or CIRCUMSTANCES will force you to spend your days doing things you wouldn’t / shouldn’t do.  Reminder that “If it’s not on your calendar, it’s not important to you.”  Challenged PAX / myself to place things like ‘date night’ with spouse or daughter, ‘guy time’ with sons / etc. on our calendars and to ensure we keep those commitments.