Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tour de Ville

  • When: 20210805
  • QIC: Motherboard
  • The PAX: Chedda, Masterload, Century, Pink Slip, Placebo, Defib


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Conditions: Humid but who cares and so what?

FNGs: None

COP: TTT x10 IC; IMP Walkers x10 IC; LBACs x25 IC;

The Thang:
– Took a mosey around Summerville outside of the AO and stopped in various places to perform work.
– Stop 1 (parking lot at Senior Center):   Merkins x 25, Squats x 25
– Stop 2 (Laurel St): WWI Situps x 25, Carolina Dry Docks x 25
– Stop 3 (SCE&G Bldg on W Luke Ave):  One the wall, Derkins x 20, Monkey Humpers x 25.
– Stop 4 ( CRESCOM Bank on W 1st North): Flutter Kicks x 25, Alt Shoulder Taps x 25
– Stop 5 ( Public Works Bldg on N Cedar): Tricep Dips x 25, Bear Crawl around top of fountain wall, Bear crawl around top of fountain wall in opposite direction.  Due to emergency vehicle sirens, we all did 10 burpees.
– Stop 6 (Fire Dept on W 2nd St): Diamond Merkins x 25, Heels to Heaven x 25.
– Stop 7: (Doty Park Pavillion): Step Ups x 20 each leg.
– Stop 8: (Return to Flag): Mary

Mary: Pickle Pounders x 25, Big Boy Situps x 20, Heel Touches x 25

Pledge and COT

Devo: Be careful out there.   Working out hard in extreme heat and humidity for long periods of time can get you in trouble.   Don’t “push through it” if you don’t feel well.  Heat stroke can affect even the most fit of athletes.   It is no joke.

Moleskin: It was time to leave the confines of Doty and see the world before the gloom takes over in the next few months.  We actually witnessed Defib’s legs! Yes, he wore shorts.  Go figure.  We put on a show for the diners at Five Loaves.  I am sure we became a topic of discussion.  F3 advertising at its finest.  We all looked like we came out of a lake when we were done.  Deceivingly humid.

Summer is here!

  • When: 20210727
  • QIC: Motherboard
  • The PAX: AED, Bellator (R), Century (R), Masterload, Creeper, Space Balls, Wing Nut


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Count:  8

Weather:  Sunny, hot, humid and 100% chance of sweat.

COP:  TTT x 10 IC; Jumping Jack Medley (10 each), LBACs

The Thang:  Grab a block and meet at end of soccer field.

Perform set of 10 of following exercises with block ( Up & Over, Curls, Squats, Flutter Kicks).  Run forward to other end of field and plank up until 6 is in.

Perform set of 10 of following exercises  ( Merkins, Alternating Shoulder Taps, Monkey Humpers, WWI Situps).  Run backward to other end of field and plank up until 6 is in.

Rinse and repeat.  Able to complete 6 rounds.

Stow Blocks and return to flag.

Mary:  No time for Mary.

Naked Moleskin:  YHC was prepared to modify workout due to the weather conditions but the PAX held strong.  Maybe that is why there was so little mumble chatter.    Middle of workout was interrupted by several sirens so the PAX reluctantly did their mandatory 10 burpees.   When I noticed AED tossing the block down, I reminded the PAX about the broken block rule (10 burpees for all and 20 for the guilty party).  So what happened at the end of the workout?  Yep, Creeper became very popular while we all did burpees again.   The only bright side was YHC was unable to get in his gauntlet of Mary that he had prepared.

 

Back in time to 1959

  • When: 20210615
  • QIC: Motherboard
  • The PAX: Cheetah, Bellator, Harddrive, Masterload, Creeper, Space Balls, Wingnut


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Warm Up:  TTT, SSH, Imp Walkers,

Thang:  Get block back to flag.

YHC will be 62 tomorrow.   That means I was born in 1959.   It also means I am living in my 8th decade so to start off we are going to do a Burpee for each decade I have been alive.  Each burpee will have increasing merkins.  So the eighth burpee will have 8 merkins.   Follow OC.

In 1959:

Hawaii became the 50th state.   We are going to do Island Hoppers by hopping up and down each of the tables in the pavilion.   One table for each of the 8 islands.    Follow YHC through the island tour.

The Barbie Doll was launched.   In her honor we are going to curls for the girls.  We are going to do these in slow cadence 4 count.  First set completed 31x, Second set completed 31x

Two monkeys survived a Russian space flight.   In honor of those two monkeys named Able and Miss Baker we are going to do two exercises.   First exercise is the Russian Twist (American Hammer). First set completed 31x, Second set completed 31x.  Second exercise is the Monkey Humper.  First set completed 31x, Second set completed 31x.

The top movie of 1959 was “Journey to the Center of the Earth”.   So we are going to start digging.   Grave Diggers on cue. First set completed 31x.

Top TV Shows of 1959 included The Twilight Zone.   When we think of twilight, we think evil spirits and ghosts.  So we will honor it by doing Gut Busters.   When the Ghostbuster theme song starts, we will plank up and do one burpee each time we hear “ghostbusters” and return to plank. Repeat until song is complete.  Four minutes long, 19 burpees.

In Cuba in 1959, Fidel Castro and his revolutionaires overthrew the Cuban government.  We are not going to honor his revolution but stand in defiance.  While we stand, we are going to do OVHD Press. First set completed 31x, Second set completed 31x.

Another popular TV shows in 1959 was Dragnet.   Lots of murders solved on these shows. So we will do Murder bunnies.  Up and back (about 50 yds total)

MARY:   Flutter Kick 31x IC, WW1 Situps until time up (46 total)

DEVO:  “It is the mark of an educated mind to be able to entertain a thought without accepting it.”  Aristotle

 

 

Three for a Ring of Fire

  • When: 20210504
  • QIC: Motherboard
  • The PAX: Century (R), Masterload


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Conditions: Warm, clear skies and wet turf but who cares?

FNGs:

COP:  TTT, SSH, Pay it fwd Burpees (10).

The Thang:

Grab a block and return to flag.   Plan was for a ring of fire workout but only had 3 but we did it anyway.   Pax performs set exercise continuously while one performs different exercise – repeat until all Pax performs.   Due to attendance, we circled either 2x or 3x to ensure the burn, burn, burn.

  1. Pax: Cusak block while each HIM takes turn doing overhead press 10x.  Repeat 3x
  2. Pax: Curls for Girls while each HIM takes turn bear crawling to set location and back.  Repeat 2x
  3. Pax: Hold 6″on six while each HIM takes turn doing WWI situps 10x.  Repeat 2x
  4. Mosey around the park and back to flag
  5. Pax: High Plank while each HIM takes turn doing Merkins 10x.  Repeat 3x
  6. Pax: LBACs while each HIM takes turn doing Burpees 5x.  Repeat 2x
  7. Pax: Hold ankles in squat position while each HIM does Monkey Humpers (IC) 10x.  Repeat 2x
  8. Mosey around the park and back to flag
  9. Pax: Hold Al Gore position while each HIM does Squats 10x.  Repeat 2x
  10. Pax: Alternating Shoulder Taps while each HIM does Mountain Climbers 10x.  Repeat 2x
  11. Pax: LBCs while each HIM does Iron Cross 10x.  Repeat 2x
  12. Mosey around the park and back to flag
  13. Pax: Alternating Heel Touches while each HIM does Flutter Kicks(IC) 10x.  Repeat 2x

Mary: Squats until time up (about 20)

Numberama: 3

Namerama: Century(R), Masterload, Motherboard(R)

Pledge and COT

Announcements: Charleston stair climb June 19th, Father’s Day Convergence being planned same day.

Moleskin:   Lost some regulars due to injuries, job schedules, and whatever.  But you can form a circle with three.  If you feel tired after a long day of work, consider Accelerator.   I guarantee that that Accelerator will make your  evening better.  When you get home, you will be hungrier, be more awake, and eventually get to sleep much faster with a good evening workout.   Consider it if you fartsacked and missed Bedrock or Seismic in the morning.

Mobo’s Minuteman Beatdown

  • When: 20210413
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Century(R)


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Conditions: Perfect

FNGs: None

COP: TTTx10, Imperial Walkers x10, Skate Jacks (L and R) x10, Side Squats x10, SSH variations

The Thang:  Grab a block and return to Flag.   The Minuteman workout is in honor of the Colonial Minutemen were civilian colonists who independently formed militia companies self-trained in weaponry, tactics, and military strategies, comprising the American colonial partisan militia during the American Revolutionary War. They were known for being ready at a minute’s notice, hence the name.  The workout was a series of exercises done OYO for a period of one minute with a 20 second rest to prepare for next exercise.  There were 3 exercises done in succession  followed by a 1;30 “rest” where the Pax would run to a spot and return.  This was done six times:

  1.  Burpees, Slow Mountain Climbers, Iron Cross
  2. Merkins, WWI Situps, Squats w/ block
  3. Carolina Dry Docks, Damn Its, Monkey Humpers
  4. Up&Overs, Flutter Kicks, Curls for girls
  5. Overhead Press, Freddy Mercs, Tricep Extensions
  6. Grave Diggers, Box Cutters, Bent Over Rows.

Mary: Played the song R.E.S.P.E.C.T (2;30) where Pax is in plank and does Merkin every time “just a little bit” is heard.   Held Al Gore until time up.

Moleskin:  Pax was instructed to do all exercises correctly. It was not about how many, it was about getting the most out of every rep.

DEVO:  Be prepared.  Just like the Minutemen, it is important for HIMs to be ready for whatever comes our way.  Just like the Wuhan Flu, you never know when something challenging is going to hit us.  Be ready for it.  Have a plan.  Put an emergency fund in place, plan for that rainy day.  Sort of like Major Dad’s advice to put together a Legacy Box.  Do it!

Let’s go to the Replay

  • When: 20210311
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Century


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INTRO: Just happened to be the 35th anniversary of the NFL adopting the instant replay.  YHQ thought we needed to honor this day appropriately by repeating every exercise just to make sure we got it right.

COP: TTTx10, Side Squats x10, LBACs x20, PIF (pay it forward) Burpees x10

THANG: Grab a block and mosey to the grass next to block shed.

High Fives:  Five exercises above the head (Tricep Press x10 twice, Up&Over x10 twice, Ovhd Press x15 twice, Grave Diggers IC x10 twice, TClaps x10 twice)

Mosey with blocks around park to grass between tennis courts

Low Fives:  Five exercises below the waist (Tempo Merkins x10 twice, Flutter Kicks x20 twice, Damn Its x10 twice, Freddie Mercs x20 twice, WWI Situps x10 twice)

Mosey with blocks around park back to flag

Mid Fives: Five exercises b/w shoulders and knees (Monkey Humpers x20 twice, Squats x10 twice, Curls for Girls x20 twice, Bent Over Rows x20 twice, Lawn Mowers(L7R) x10 twice).   We lost Cheetah to an urgent nature call in the middle of this set.

Pax did 2 sets of Tricep Dips waiting for Cheetah to return from the dark hole of dispair.

Stow blocks and return to flag.

MARY: High plank

Announcements, Pledge, Namerama

Moleskin: Accelerator was well represented by the senior F3 Staff.   Need some youth to come out so Cheetah doesn’t feel so young.

DEVO: Meet at Oak Road for a recovery drink

Door #1

  • When: 20210225
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker


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Conditions: High 60’s and dry!

FNGs: None

COP:  TTT (Slow and double cadence), Groiners, LBACs, Pay it Forward Burpees x10

The Thang:

At Flag: Tempo Merkins x20, Monkey Humpers x20, WWI Situps x25.   Mosey long way around outside of park to Block Shed – Get Block

At Block Shed Area:  Up and Overs x20, Flutter Kicks x25, Tricep Dips (or Extensions) x20, Carolina Dry Docks x20.  Mosey long way back to flag.

At Flag: Alternating shoulder taps x20, Mountain Climbers x20, Iron Cross x25, Foxhole (WWI roll left to Merkin, back to WWI roll right to Merkin) x10. Mosey long way around outside of park to Block Shed

At Block Shed Area: Overhead Press x20, American Hammers x20, Damn Its x25, Grave Diggers x10.   STOW BLOCKS.  Mosey long way back to flag.

Mary: Deconstructed Burpees x10, Heels to Heaven x20, Flutter Kicks

Numberama: 10

Namerama: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker

Pledge and COT

Announcements: Rotating Q at Faultline Saturday 0600; Still opening for Bedrock P200 team

Devo: If you want change around you in your job, family, friends, start with yourself first.  Look at what you can do.

Moleskin: the Door #1 (Mobo) or Door #2 (Cheetah) to Q turned into only Door #1 (Mobo) since Cheetah thought he might be late.  Imagine that! So the Pax had no choice.  Everyone was better for it.

Circle Back

  • When: 20210209
  • QIC: Motherboard
  • The PAX: Century, Chedda, Cheetah, Defib, GT, Mom Swap, Mullet


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Weather: Cloudy, dry, cool and getting progressively dark

COP: SSH, Don Q, Mountain Climbers, Pay-it-fwd Burpees (10)

THANG: Mosey to block shed and meet in parking lot.

  1. 20 Merkins on parking stops, lap around parking lot, rinse and repeat 5x.  Lap 1 – run fwd, lap 2 – run backward, lap 3 – side skip left, lap 4 – side skip right, lap 5 – high knee skip.
  2.  20 Flutter Kicks, lap around parking lot, rinse and repeat 5x
  3.  Circle up near the block shed and pavillion:  Ovhd Press, Magoos, Tricep Dips, Monkey Humpers, Curls for Girls, Damn Its,

MARY: Burt Reynolds,Freddy Mercs, American Hammers, Plank/Merkin to the song RESPECT (merkin on “Just a little bit”)

Devo:  Be intentional, do not defer if asked for your opinion.  Be the leader of your family, friends, coworkers are looking for.

Moboympics – You win by showing up

  • When: 20210126
  • QIC: Motherboard
  • The PAX: Placebo, Pink Slip, Defib


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Conditions: Dark, Rainy, but warm for January

COP: SSH x20 IC; Imperial Walkers x 10: Mountain Climbers x10 IC

The Thang:
Mustered under the pavilion near the block shed.
Plan of attack:  One Pax farmers carries 2 blocks around perimeter of tennis courts while rest of Pax performs exercises until 6 is in.  Rotate and repeat.

Exercises: Abyss Merkins, Step Ups, Tricep Dips, Derkins, Flutter Kicks, Squats, Mosey around park, 10 pay-it-forward Burpees, Monkey Humpers, Overhead Press, Freddie Mercs, Curls for Girls, Iron Crosses, LBCs, Bobby Hurleys, Lawn Mowers

Mary: LBACs

Numberama: 4

Namerama: Placebo, Pink Slip, Defib, Motherboard

Pledge and COT

Announcements: Rotating Saturday workout at the Ditch.

Moleskin: Last minute substitute Q for Cheetah didn’t allow me to do my normal planning for the Q and with the thunderstorms I had to be very flexible.  With a good mix of arms, abs, and leg exercises, the periodic farmers carry really made the arms scream for mercy.  And yes the pay-it-forward burpees were cashed in with a bunch of sirens going off shortly after.  With Pink Slip gunning for the weight loss prize and opting out, there was plenty of bourbon balls for the Pax as their reward for a good push.  Some of the best Qs are spontaneous.

So Many Activities

  • When: 20201203
  • QIC: Motherboard
  • The PAX: Placebo, Hacker, Masterload, Cheetah


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Conditions: Upper 40s, dry and dark.

FNGs: none

COP: TTTx10, Imp Walkersx10, LBACs, Mosey/Indian Run around Doty to the block house. Grab blocks and one log. Return to open area.

The Thang:

Pax does rotating exercise while one of Pax flips log 10x out and 10x back.

Exercises: Ovhd Press, Curls, Merkins, Flutter Kicks, Jump Squats, Damn Its, Monkey Humpers, LBCs, Mountain Climbers, LBACs

After 1st rotation of exercises completed, take mosey around park. Return and repeat rotating exercises.

Mary: Flutter Kicks until time up.