Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It Didn’t Rain

  • When: 20200917
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Spooky, Masterload, Hacker, Creeper, Space Balls, Wing Nut


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Weather:  Calm between the driving rain storms

Warmup: TTT, Monkey Humpers, SSH Variations

THANG:  Mosey to shed and get block return to open grass area.   Q calls the Exercise of choice and the PAX runs to first spot (5 Burpees), returns to start, runs to 2nd spot (10 jump squats), returns to start, runs to end of open area (15 Merkins), returns to start.  Plank up until 6 in.  Rinse and repeat.

Exercises: Up and Overs, Curls for Girls, Ovhd Press, Damn Its,

Change up of routine to 5 Burpees, 10 Monkey Humpers, 15 WWI Situps and all returns running backwards

Exercises: Tricep Extensions, Bent Over Rows, Flutter Kicks

Stowed blocks.

MARY:  No time for Mary

Moleskin:  The Q was unpredictable on the number of reps which kept the PAX wondering how many at the start and not knowing how many more were left to do.  That’s what makes being the Q better than being one of PAX. Placebo provided the Bourbon Balls to cap off a good night.  Cheers!

Devo:  As a HIM, you need to be deliberate and intentional in your actions.  Don’t say “I don’t care”.  Be the leader.

BOMBS at Accelerator

  • When: 20200804
  • QIC: Motherboard
  • The PAX: Pink Slip, Greenbags, Placebo, Cheetah, Zamboni, Mom Swap, Eor (F3 Guest from Charlotte)


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Weather:  Normal sunny hot and humid. Perfect for Accelerator.

Warmup: TTT, Imperial Walkers, LBACs.

THANG:  Mosey to shed and get block return to open grass area.   Team up with youngest/oldest down the line.  Did a variation of the B.O.M.B.S routine with Pax team ( 2 per) alternating running out/back to opposite sidewalk and doing the following exercises:

50 Burpees total

100 Overhead Press

150 Merkins

200 Big Boy Situps

250 Squats

Teams synced up at end of each exercise by planking up.

Finished off with 50 Curls for the Girls together and then stowed blocks.

MARY:  American Hammers, Flutter Kicks, Freddie Mercury, Plank

Moleskin: Workout was planned for Thursday, the anniversary of the Hiroshima Bombing on Aug 6th but did it Tuesday instead.  Who cares?  Welcome Eor from the cradle of F3 in Charlotte.

Devo:  Prayers do get answered but don’t expect they will be answered based on your vision.  Keep you mind and heart open to the will of God.

Triple AAA – Accelerator Anniversary Anniliation

  • When: 20200528
  • QIC: Motherboard
  • The PAX: Cheetah, Dreamer (R), Zamboni, Mom Swap, Pink Slip, Masterload, Creeper, Space Balls, Wing Nut, Flip, Rush, Blackout, Flounder, Marlin (FNG)


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Mobo’s annual anniversary Q to celebrate 37 years with the M.  You know what they say, “A good wife always forgives her husband when she’s wrong.” Works for me.  

Conditions: Sunny, warm & humid = perfect F3 Summerville weather.

WU: TTT, Imperial Walkers

Thang: Mosey to shed and get a block and 3 poles and back to open area.   While 3 people carry logs to other end of area and back, the Pax does an exercise of Q’s choice until all 3 are back and drop the logs.  If the count is greater than 37, the 3 loggers must do 5 burpees.  Rotate the loggers and repeat.  Exercises: Up&Overs, Flutter Kicks, Ovhd Press, WWIs, Curls, Magoos, Merkins, Bent Over Rows, Tricep Ext, Monkey Humpers, LBCs.

Mary: American Hammers x 37, Planks

Moleskin: The magic number 37 turned out to be a challenge for the loggers to get back in time for some exercises, hence burpees were prevalent.  It did make the loggers hustle especially when they heard the Pax count as they returned back.   Anything to avoid burpees.

FNG: Welcome Marlin

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


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Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!

 

 

The Accelerator Escalator only goes up!

  • When: 20200312
  • QIC: Motherboard
  • The PAX: Cheetah, Pink Slip, Masterload, Creeper, Space Balls, Wingnut, Reauchambeau, Harddrive


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Conditions:  Who cares other than Mom Swap?

FNGs:  None

Warm Up:  TTT x 10, Imp Walkers x 10, Speed Skater x 10 (think Apollo Ono)

The Thang: Starting with a count of 5, increase the exercise count by 5 for all successive exercises.

  1.  Burpees x 5 OYO
  2. Tricep Extensions x 10 OC
  3. Up & Overs x 15 IC
  4. Monkey Humpers x 20 IC
  5. Damn Its x 25 OC
  6. Overhead Press x 30 OC
  7. Squats w/ Block x 35 OC
  8. Flutter Kicks x 40 IC
  9. Curls for the Girls x45 OC
  10. LBACs x 50 OC
  11. WW 1 Situps x 55 OC
  12. Bent Over Rows x 60 OC
  13. Alternating Shoulder Taps x 65 OC
  14. Step Ups x 70 (35 per leg) OYO
  15. Calf Raises x 75 (25 out, 25 center, 25 in) OC
  16. SSH x 80 IC
  17. Merkins x 85 OYO

Mary:  Still had a few minutes for Boxcutters and the Protractor.

Moleskin: There was some expectation that the Escalator would go up, then back down.  No such luck for the PAX.  When the Escalator reached 85, Motherboard gave the PAX a choice, stow blocks and go right to Mary (10 min left) or do the next exercise.  The PAX didn’t know what the exercise would be but they chose the exercise over Mary.   Since there was an off hand comment made about not having to do any Merkins, Merkins it was!  A nice finish for extra burn for the Guns.

Devo:  Pause before reacting!  Being civil to one another is important and be careful not to react to quickly.  In fact, think about not reacting at all.

The Wall wasn’t what we thought it would be

  • When: 20200227
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Pink Slip, GT, Reauchambeau


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Weather: Sunny and cold (OK cold for Summervillians) turing into gloom at end.  Sunset in Doty Park, what could be better?

WU: TTT, Imp Walkers, Doggie Paddles

Grab a block and return to close end of horseshoe pits.  There are 3 rows of 4 walls at the Pits.

Thang:   Grouped up into 3 teams. Team member 1 bear crawls to last wall.   Then do 5 reps of Exercise #A at each wall, running between walls,  while rest of team does Exercise #B.  Rinse and repeat until entire team cycles through.

Exercise A                           Exercise B

Derkins                                 Flutter Kicks

Tricep Dips                          Squats

Step Ups (5 per leg)        Overhead Press

Derkins                                 Curls

MARY:  Unfortunately there was no time left but the Howling Monikeys will have to wait until next time.

Moleskin:  Pissed off the PAX early with a long duration of Flutter Kicks.  Hey, if it were easy, anyone could do it.  The Overhead Press was also a crowd pleaser.  Had a lot more on list but time flies when you are doing F3.

 

 

 

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

Pledge Prayer Annoucement

Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?

Double Trouble at Accelerator

  • When: 20200123
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), Placebo(R), Cheetah, Masterload, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Johnny 5, Rush, Flip, Zamboni, Iron Spouse


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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: No friggin excuses

FNGs: No FNGs

Disclaimer: 

COP:

TTT 10x, SSH 10x

The Thang:  Motherboard has a thang for micros.  We honored “Moore’s Law” the F3 way.  If you don’t know about Moore’s Law, look it up.  The theme was for each subsequent exercise, double the count.   Once we reach 128 we team up with partner and did the exercise Dora style with one person doing the reps and the other running to opposite side sidewalk, performing 5 jump squats and running back.  

Mosey to get blocks and return to open area in front of tennis courts.  Line up according to age.

  1. Plank (2 minutes)
  2. 4  Manmakers IC
  3. 8 Tricep Extensions OC
  4. 16  Damn Its OC
  5. 32  Flutters Kicks IC
  6. 64  Curls for the Girls  OC
  7. 128 Merkins OYO Dora
  8. 256 WWI Situps OYO Dora
  9. 512  Overhead Press OYO Dora

Return Blocks to shed and return

Mary: 

LBACs  (until time was up – just in case any one of the PAX’s arms were not screaming yet)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, party at Ponds starting at 5 with Shortcake Food Truck.  Please HC.  If you are not running P200, please sign up on event page and go to P200 website and sign up.

Prayers and BOM : 

Prayers for Dri Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Another great turnout at Accelerator.  Had a cameo appearance from Major Dad.   Not enough time to get through the last exercise.  The PAX was grateful for the clock.   Good to see Johnny 5 back.

The F3 way to usher in 2020

  • When: 20200109
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), MomSwap, Placebo(R), Bellator(R), Pink Slip, Cheetah, Gypsy, Megablock, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Roach


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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: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

TTT 15x, Imperial Walker 15x, LBACs 15x, Dancing Bear 10x

The Thang:  Routine is 20 exercises of 20 reps each.  Pace was slowed down to inflict more pain.

Mosey to get blocks and return to flag area.

  1. Tricep Extensions OC
  2. Flutter Kicks IC
  3. Up & Overs IC
  4. Boxcutters IC
  5. Carolina Dry Docks OC
  6. Mountain Climbers IC
  7. Iron Cross OC
  8. Overhead Press OC
  9. Monkey Humpers IC
  10. Lawn Mowers OC
  11. Damn Its OC
  12. Merkins OC
  13. LBCs IC
  14. Bent Over Rows IC
  15. American Hammers IC
  16. Curls for Girls IC
  17. WWI Situps OC
  18. Derkins OC
  19. Squats w/ Block OC
  20. Pickle Pounders IC

Return Blocks to shed and return

Mary: 

Howling Monkeys 10x  (until time was up – almost all the way around circle)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, Charleston Marathon this Saturday, Charlie Post 15K on Jan 25th.

Prayers and BOM : 

Prayers for Dry Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Great turnout.  Goal was not to do much running for selfish reasons so made sure time was spent doing exercises nice and slow including all of the exercises requiring thrusting hips which resulted in lots of inappropriate mumble chatter.  Performing the exercises slowly not only increases the burn, but it fosters better form.  After all, it’s not about the number but the quality of the effort.

  • When: 20191121
  • QIC: Motherboard
  • The PAX: Cheetah, Roach


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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: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

SSH 10x IC

TTT 10x IC nice and slow

Imperial Walkers 10x  IC

The Thang:

Mosey to get blocks and return to flag area.

Routine:   Arms (12x) – Burpees (7x) – Core (19x) – Run around park. Rinse and repeat:

  1. Merkins IC, Burpees OYO, LBCs IC, Run
  2. Up & Overs IC, Burpees OYO, Flutter Kick IC, Run
  3. Overhead Press IC, Burpees OYO, Squats w/block, Run
  4. Tricep Press OC, Burpees OYO, Monkey Humpers IC, Run
  5. Derkins IC, Burpees OYO, WWI Situps OC, Run
  6. LBACs/TClaps/SClaps IC, Burpees OYO, Freddy Mercs IC, Run
  7. Return Blocks and mosey long way around park back to flag area.

Mary: 

Pickle Pounders IC (until time was up = 41 reps)

Numberama: 3

Namerama And Pledge: Done

Announcements:

Reindeeer Run Dec 7, Kiawah Dec 14, Cocoa Cup Dec 21

Prayers and BOM : 

Prayers for injured PAX (Mom Swap, Spooky, Money Pit), lonely people over holidays, brothers travelling and our military and first responders.

Devo:

Moleskin:  

Welcome back Roach!   We need some reinforcements with all the injured PAX.   Not my most intense beatdown but I guess I was in the Christmas spirit or something.

https://f3summerville.com/2019/12/04/11811/