Minivan, Author at F3 Summerville

Staying the Deck Alive

When: 20190130
QIC: Minivan
The PAX: Suarez, Grasshopper, Lake Effect (R), Dowry (R) X-Ray (R), Caterpillar, and Minivan

2019-01-31 by Minivan Leave a Comment

Intro: 7 men showed up at Faultline where they were greeted with a combination of a deck of cards and Staying Alives. Awesome work everyone.

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

Weather: 33 and cold

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

20 SSH IC, 10 TTT IC, 15 LBAC F IC

The Thang:

PAX moseyed to the tennis court and lined up on the first end line. That was starting point for all Staying Alives. There are two courts and 5 other lines where we turned about. We only used cards from 2-5. Depending on the number of the card, that is how many exercises you did and how many stops.

Spades – Merkins

Clubs – Squats

Diamonds – Plank Jacks

Hearts – Alt Shoulder

Also, for good measure, a train graced us with the pleasure of the horn, 10 Burpees OYO.

Mary:

Pax Choice

Numberama:

Namearama:

Suarez, Grasshopper, Lake Effect (R), Dowry (R) X-Ray (R), Caterpillar, and Minivan (QIC)

Announcements:

P200 Volunteering, 2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan nt-family:SymbВr�&�N

Saturday Faultline Fun

When: 20190126
QIC: Minivan
The PAX: Robo Call, Spooky (R), Suds, M&M (R), Quaker (R), Adjustment (R), Good Times, Space Cowboy, Muscadine, and Minivan

2019-01-31 by Minivan Leave a Comment

Intro: 10 men showed up at Faultline and all put in the work and all got better. Awesome work everyone.

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

Weather: 36 and cold

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

SSH Motivator, 10 TTT IC, 15 LBAC F IC, and 10 Don Quixotes IC

The Thang:

PAX first moseyed to the block pile, grabbed one block each and assembled in pavilion by the block pile. There we did the work. We alternated Mountain Climbers or Iron Cross between each exercise. There were 5 exercises, squat with block, dead lift, curl, block shoulder raise, and overhead press. For all exercises, we did a count of 26 each time.

Round 1: 26 reps of each exercise and 15 Iron Cross On-Q or 15 Mountain Climber IC
Round 2: 26 reps of each exercise and 10 Iron Cross On-Q or 10 Mountain Climber IC
Round 3: 26 reps of each exercise and 5 Iron Cross On-Q or 5 Mountain Climber IC

PAX stowed blocks and moseyed back to the flag.

Mary:

10 Box Cutters IC

Numberama:

Namearama:

Robo Call, Spooky (R), Suds, M&M (R), Quaker (R), Adjustment (R), Good Times, Space Cowboy, Muscadine, and Minivan (QIC)

Announcements:

P200 Volunteering, 2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

DEVO:

Joshua 1:9 – Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

Construct/Deconstruct the Blockee

When: 20190121
QIC: Minivan
The PAX: Shrute, Streaker, Space Cowbow, Hickory Stump, Bob Jones (R), and Minivan

2019-01-31 by Minivan Leave a Comment

Intro: 6 men showed up at Faultline and all got better. Awesome work everyone.

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

Weather: 63 and nice

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

20 SSH IC, 15 LBAC F IC, and 10 TTT IC

The Thang:

PAX first moseyed to the block pile, grabbed one block each and assembled in the parking lot by the senior center by the first median. The blockee was broken down to 5 exercises and those were completed in order adding on the next exercise at the next median, forward lunge walking to next median. Once we finished constructing the blockee, we deconstructed by going in reverse order and lateral lunge walk to the medians. There are 3 medians and six stops.

Stops and Exercises:

Stop 1 – 10 Squats
Stop 2 – 10 squats, 10 Kickbacks
Stop 3 – 10 squats, 10 Kickbacks, 10 Merkins
Stop 4 – 10 squats, 10 Kickbacks, 10 Merkins, 10 Kickbacks
Stop 5 – 10 squats, 10 Kickbacks, 10 Merkins, 10 Kickbacks, 10 Dead lift/curl/overhead press/block back to the ground.
Stop 6 – 10 Blockees

PAX stowed blocks and moseyed back to the flag.

Mary:

PAX choice, we took turns and each PAX called the exercise of their choice.

Numberama:

Namearama:

Shrute, Streaker, Space Cowbow, Hickory Stump, Bob Jones (R), and Minivan (QIC)

Announcements:

2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

“Fun” Around the Park

When: 20190118
QIC: Minivan
The PAX: Caterpillar, Rawhide, Grasshopper, Bob Jones (R), X-Ray (R), Hickory Stump, B-Wax, and Minivan

2019-01-18 by Minivan Leave a Comment

Intro: 8 strong at Faultline for more “fun” delivered by YHC.

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

Weather: 49

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

SSH Complex (Picked this up in St. Louis, they called in the Motivator), 10 TTT IC, 10 LBAC F/B IC

The Thang:

PAX assembled at the first light pole on the Doty path. We stayed on the shorter loop and there are 13 total light poles. We alternated between lunge walking (lateral, forward, backward) and bear crawls (lateral, forward, backward) between the poles. At each pole we started at 1 burpee, 1 merkin, 1 squat. Exercises were increased by 1 at each pole. We did a total of 91 reps of each exercise.

Mary:

25 Flutter kicks IC

10 Ripsticks (picked this up in Rockhill) IC

10 Box cutters IC

Numberama:

Namearama:

Caterpillar, Rawhide, Grasshopper, Bob Jones (R), X-Ray (R), Hickory Stump, B-Wax, and Minivan (QIC)

Announcements:

2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin:

The SSH Complex that I got from St. Louis goes like this, in succession without stopping, 8 rounds with counts starting at 8 and descending to 1. Full SSH, Half SSH (only raise arms halfway), only legs, no arms, then only hopping, no legs or arms. You perform an 8 count for each, then a 7 count for each and so on down to 1, no stopping.

The Ripstick is, while holding the Al Gore position, calf raises IC.

Return of the Staying Alive

2019-01-17 by Minivan Leave a Comment

Intro: 11 go getters got after it at Faultline for the fun of Staying Alives. Everyone seemed to enjoy the fun. Great work everyone.

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

Weather: 45ish

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

Led by Caterpillar, YHC was running late

The Thang:

Mosey to cage and each PAX grab one block and assemble back at the field in front of the horseshoe pits. 6 Cones have been laid out (approx. 10 yards away from each other) for a Staying Alive format BC.

Exercises:

Round 1 – Bear crawls forward and backward (YHC cut the cones in half for this round)
Round 2 – Should carry, Squats 10 reps
Round 3 – Lunge walk, Curls 10 reps
Round 4 – Cusak, Overhead press 10 reps

Mary:

No time for Mary

Numberama:

Namearama:

Caterpillar, Red October (Charlotte) Grasshopper, Rawhide, Dowry (R), Hickory Stump, Bob Jones (R) Nolan Ryan, Robocall, X-Ray (R), and Minivan (QIC)

Announcements:

Anniversary Party Jan 2020

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan :�2��L

Just the Two of Us

When: 20190111
QIC: Minivan
The PAX: Caterpillar and Minivan

2019-01-11 by Minivan Leave a Comment

Intro: 2 men kicked the COLD to the curb and bettered themselves and pushed each other.

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

Weather: 31 and cold

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

SSH Complex (Picked this up in St. Louis, they called in the Motivator), 10 TTT IC, 10 LBAC F/B IC

The Thang:

We ran around the park on the shorter loop stopping at 3 different points to perform an exercise. Rinse and Repeat as time allowed. Here are the exercises.

Stop 1 – 10 Hand Release Burpees OYO (Stop at intersection of the paths by coupon storage)
Stop 2 – 20 Iron Cross On-Q (Stop at water fountain by playground)
Stop 3 – 30 Squats On-Q, changing stance from narrow, to normal, to wide at 10 count (Stop at light pole by horseshoe pits)

Mary:

No Time for Mary

Numberama:

Namearama:

Caterpillar, and Minivan (QIC)

Announcements:

Ray of Hope 5K, Anniversary Convergence, and the Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin:

YHC was disappointed that there was only 1 other person that showed up in the morning. Hopefully it was because the men were at other AO getting it done and not choosing to stay in bed on a cold morning. The SSH Complex that I got from St. Louis goes like this, in succession without stopping, 8 rounds with counts starting at 8 and descending to 1. Full SSH, Half SSH (only raise arms halfway), only legs, no arms, then only hopping, no legs or arms. You perform an 8 count for each, then a 7 count for each and so on down to 1, no stopping.

Sweat Deck App of Awesomeness

2018-12-12 by Minivan Leave a Comment

Intro: 4 beat the FOO and bettered themselves and pushed each other.

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

Weather: 65ish and nice

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

15 SSH IC, 15 TTT IC, 15 LBAC F/B IC

The Thang:

PAX were treated to the Sweat Deck app. I have it set to 1 deck but twice the reps. Each PAX grabbed a block and headed to the pavilion by the playground. Here are the exercises/suits.

Exercises:

Spades – Merkins on block (Completed 142)

Clubs – Damn-Its (Completed 122)

Diamonds – Squats w/block (Completed 70)

Hearts – Curls w/block (Completed 86)

Jokers x2 – 10 Playground pullups/10 Tire swing crunches

Mary:

No Time for Mary

Numberama:

Namearama:

X-Ray (Respect), Space Cowboy, Grasshopper, and Minivan (QIC)

Announcements:

Christmas Parade, Christmas Party, Operation Sweet Tooth, and the Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin:

YHC was wanting to mosey to the F3 Tire Christmas tree but it was raining. I have a nice little app called Sweat Deck where you can assign exercises to the suit. It made this morning fun. We completed a total of 460 reps. With the reps doubled, we were only able to get through 28 cards. If we were able to get through the entire deck, we would have completed 840 reps. �U�C+;

Grasshopper’s First Visit to Hutchinson Square

When: 20181203
QIC: Minivan
The PAX: Grasshopper, Adjustment (R), Caterpillar, B-Wax, Bob Jones (R), X-Ray (R), Lake Effect (R), Space Cowboy, and Minivan

2018-12-05 by Minivan Leave a Comment

Intro: 9 men didn’t let the FOO control them and showed up to Faultline. There were treated to a field trip to Hutchinson Square.

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

Weather: 63 and nice

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

15 SSH IC, 10 LBAC F IC, 10 LBAC B IC, and 10 TTT IC

The Thang:

PAX donned the reflective gear and moseyed to Hutchinson Square stopping at the first light pole. Merkins and squats were done at each light pole and we alternated between lunge walking and bear crawling to each pole. At the first pole, we did one rep of each, moved to the second pole and did two reps of each, moved to the third pole and did three reps of each, and so on till we reached the last light pole. There are 13 total light polse. We then alternated between forward lunge walk, lateral lunge walk, left and right, and backwards lunge walk, changing direction at each pole till we were back at the beginning. On our return trip to the AO, we stopped at various spots and the PAX took turns calling out 10 merkins/10 squats On-Q. 6 stops in total.

Mary:

No time for Mary

Numberama:

Namearama:

Grasshopper, Adjustment (R), Caterpillar, B-Wax, Bob Jones (R), X-Ray (R), Lake Effect (R), Space Cowboy, and Minivan (QIC)

Announcements:

Christmas Parade, Christmas Party, Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Tractor Tire Flippin Fun

When: 20181019
QIC: Minivan
The PAX: Grasshopper, Dowry (R), Caterpillar, B-Wax, Bob Jones (R), and Minivan

2018-10-19 by Minivan Leave a Comment

Intro: 6 strong showed up at Faultline not knowing what was going to happen, even the Q. YHC was still putting it together in his head. The final product was a good, full body workout and all got better. Awesome work everyone.

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

Weather: 56 and chilly

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

15 SSH IC, 10 LBAC F IC, 10 Overhead Clap IC, 10 LBAC B IC, and 10 TTT IC

The Thang:

PAX moseyed and retrieved the two tractor tires and then assembled in the parking lot by the cage. PAX took turns flipping one of the tractor tires around the lot while the rest of the PAX completed AMRAP of exercises. The first person would flip the tire 5 times then run back to the line. The next person would run to the tire, flip and run back, and so on. The PAX would move to the next station when person flipping the tire would return. The Box Jumper, last station, would then run to the tire, flip, run back and start with the burpees. Continue until time for Mary.

Exercises:

Station 1 – 5 Tire flips then run back to line
Station 2 – Burpees
Station 3 – Merkins
Station 4 – Squats
Station 5 – Lunges
Station 6 – Box Jumps

PAX stowed the tires and moseyed back to the flag.

Mary:

40 Flutter Kicks IC

15 Alt Shoulder Taps IC

Numberama:

Namearama:

Grasshopper, Dowry (R), Caterpillar, B-Wax, Bob Jones (R), and Minivan (QIC)

Announcements:

Old Flame’s firehouse run, Tsumami Convergence, Ruck 4 Hunger

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Blockee Construct/Deconstruct Indian Lunge Walk Bear Crawl

When: 20181013
QIC: Minivan
The PAX: Grasshopper, Quaker (R), Good Times, M&M (R), Daisy, and Minivan

2018-10-19 by Minivan Leave a Comment

Intro: 6 men showed up at Faultline and all got better. Awesome work everyone.

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

Weather: 63 and nice

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

20 SSH IC, 15 Don Quixotes IC, LBAC F IC, and 15 TTT IC

The Thang:

PAX first moseyed to the block pile, grabbed one block each and assembled in the parking lot by the senior center by the first median. The blockee was broken down to 5 exercises and those were completed in order adding on the next exercise at the next median, forward lunge walking to next median. Once we finished constructing the blockee, we deconstructed by going in reverse order and backwards lunge walk to the medians. There are 3 medians and six stops.

Stops and Exercises:

Stop 1 – 10 Squats
Stop 2 – 10 squats, 10 Groiners (Thrusters)
Stop 3 – 10 squats, 10 Groiners (Thrusters), 10 Merkins
Stop 4 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters)
Stop 5 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters), 10 Dead lift/curl/overhead press/block back to the ground.
Stop 6 – 10 Blockees

PAX stowed blocks and we lunge walked the small loop back to the flag in Indian run format but the last guy would bear crawl to the front and continue lunge walking.

Mary:

55 Flutter Kicks IC

15 American Hammers IC

The 100

Numberama:

Namearama:

Grasshopper, Quaker (R), Good Times, M&M (R), Daisy, and Minivan (QIC)

Announcements:

Run4Doug, Old Flame’s firehouse run

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan