Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

That was stupid – Seismic 25 Aug 20

  • When: 20200825
  • QIC: Mary
  • The PAX: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, 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.

Conditions: 76 and wet

FNGs: none

COP: 25 SSH IC, 25 OC IC, 25 TTT IC

The Thang:

Indian run to gazebo corner

25 merkins OYO

Bear crawl half way down short side – crab walk remainder

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

 

Indian run to gazebo corner

25 merkins OYO

Lunge on the short side

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

Indian run to gazebo corner

 

Mosey to field

Staying alive with burpees – 4 cones

Mosey to Start

Mary:

50 Alt speed Flutter kicks OQ

25 WWI Situps OQ
20 Burt Reynolds each side OQ

100 Janes Fondas OQ

Numberama:

Namerama: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

Be a Man in Your Relationship with God

There is a clear difference between men and children. Children avoid pain. Men understand pain is often necessary for growth. Children look to blame others. Men take responsibility for their actions. Children look out for themselves. Men look out for their families and friends. Choose to be a man today.

Practical Steps

  1. Today, do one act that shows you choose to put others before yourself – whether that means giving your wife a back rub after you’ve had a long day, going out of your way to help a friend, or even just lending an ear to someone when it may feel inconvenient to do so.

Moleskin:  “That was stupid” Milton’s comment on trying to bear crawl the entire short side of the AO, only to stop halfway then crabwalk as a substitute. It’s much farther than it looks…

More People’s Chair… 15 June 2020

  • When: 20200615
  • QIC: Mary
  • The PAX: McFly, X-Ray, Minivan


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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: 69 and pleasant

FNGs: none

COP: 20 SSH IC, 20 OC IC, 20 TTT IC

The Thang:

1 min squats at horseshoes closest to parking lot

Mosey to bathroom

1 min People’s Chair

Mosey to horseshoe

1 min step ups at horseshoe

Lunge to far side of horshoe

Repeat 4x

Mary: 30 WWI sit-ups IC, 20 American Hammers IC

Numberama: 4

Namerama: McFly, X-Ray, Minivan

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

“Childlike Wonder” – We think of spiritual and intellectual pursuits as mutually exclusive endeavors, but they are one and the same. Great love is born of great knowledge. In fact, your knowledge is your worship ceiling! John 4:24 God is a Spirit: and they that worship him must worship him in spirit and in truth. Let’s be men who are driven by a childlike wonder to know as much as we can about as much as we can. Why? So we can worship God as much as we can.

What are you going to read today?

Moleskin:  

Levels of pain at the garage – Seismic 16 June 20

  • When: 20200616
  • QIC: Mary
  • The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton


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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 – a nice misty morning

FNGs: none

COP: 30 SSH IC, 10 IW IC, 10 TTT IC

The Thang:

Indian run to the Parking garage

10 Merkins on each floor, 10 burpees at the top

Take the stairs down

10 WWI situps on each floor, 10 burpees at the top

Take the stairs down

10 squats on each floor, 10 burpees at the top

Take the stairs down

Lunge across garage bottom floor

Indian run back to AO

Mary: 50 alt speed Flutter kicks IC, 10 Jane Fondas on Q, 25 American Hammers

Numberama: 14

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Will Power is a will that has been fully surrendered to the lordship of Jesus Christ. The best decision you can make for yourself is making decisions against yourself. You have to discipline yourself to do the right things day in and day out, week in and week out, year in and year out. And if you do, the payoff is far greater than the price you paid. 1 Corinthians 10:23 All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not.

What decision against yourself do you need to make today?

And we all have a penis – 12 June 2020

  • When: 20200612
  • QIC: Mary
  • The PAX: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper, Too much


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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: 80 degrees and humid

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 8

Namerama: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: When I was giving praise about the M being 38 weeks pregnant, a PAX stated that a woman’s’ bodies knows how to give birth and when a baby should be due and ready to come out. I quickly said, “and you have a penis.” Laughter ensued… 

I didn’t know a minute could last so long – 11 June 2020

  • When: 20200611
  • QIC: Mary
  • The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper


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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: 79 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 20 TTT IC

The Thang:

1 min of merkins OYO

run to back parking lot

1 min of WWI situps on Q

run to bathroom area

1 min wall sit

run to horseshoe pits

1 min alternating step-ups

Repeat 4x

Mary: 40 alt speed Flutter kicks IC

Numberama: 11

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Tough love is not about being tough, it’s about serving and sacrificing for others. Luke 9:23 And he said to them all, If any man will come after me, let him deny himself, and take up his cross daily, and follow me.

Moleskin:  

One is the loneliest number… 8 June 2020

  • When: 20200608
  • QIC: Mary
  • The PAX: none


by Leave a Comment

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

Conditions: 75 and humid

FNGs: none

COP: 20 SSH IC, 20 OC IC, 20 TTT IC

The Thang:

20 ssh
10 ttt
10 iw

1 min step ups at horseshoe
Mosey to bathroom
1 min wall sit
Mosey to horseshoe
Repeat x5
30 squats at end of horseshoe
Lunge to middle of horseshoe
30 squats
Lunge to end of horseshoe
30 squats
Repeat x1

1 min pickle pusher
1 min butterfly pickle pusher
40 merkins
Repeat x1

Mary: none

Numberama: 1

Namerama: 

Pledge and COT

Announcements: none

Devo:

Moleskin:  

Creaming hot and sweaty – 29 May 2020

  • When: 20200529
  • QIC: Mary
  • The PAX: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter


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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: 85 degrees with humidity so thick you could slice it

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 7

Namerama: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:  

Snooze button circuits – 01 June 20

  • When: 20200601
  • QIC: Mary
  • The PAX: Old Flame, X-Ray, Caterpillar


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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 & awesome!

FNGs: none

COP: 20 SSH IC, 20 OC IC, 20 TTT IC

The Thang:

Grab 2 bricks
Indian run to corner

20 merkins on Q

Lunges half way down short road, reverse jog to corner

20 squats on Q

Indian run to corner, repeat to 100 merkins and 100 squats

return bricks

Mary: 30 WWI Sit-ups on Q, 30 Flutter kicks IC, 20 American hammers IC

Numberama: 4

Namerama: Old Flame, X-Ray, Caterpillar 

Pledge and COT

Announcements: none

Devo: Pray for peace. Live in hope and Gods grace, not fear

Moleskin:  

There’s bears in them hills – 26 May 2020

  • When: 20200526
  • QIC: Mary
  • The PAX: Middle School, Old Flame, Probie, Hot Spot, Jingles, Fannypack, Milton, Space Cowboy, Dockers, Grits


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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: 70 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC

The Thang:

Grab 2 bricks
Indian run to jingles hill
11’s – Mountain climbers & WWI sit-ups
Bear crawl up the hill with bricks; jog back with bricks
Indian run back to AO

Mary: 60 alt speed Flutter kicks IC

Numberama: 11

Namerama:Middle School, Old Flame, Probie, Hot Spot, Jingles, Fannypack, Milton, Space Cowboy, Dockers, Grits

Pledge and COT

Announcements: none

Devo: none

Moleskin:  

The one without a pre-blast – 22 May 2020

  • When: 20200522
  • QIC: Mary
  • The PAX: Masterload, Creeper, Space Cowboy, Icehouse, Milton, City slicker, Matlock, Schrute


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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: 69 degrees

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 21

Namerama:Masterload, Creeper, Space Cowboy, Icehouse, Milton, City slicker, Matlock, Schrute

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:   Cannot forget to put out a pre-blast…