Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Warm Dark Place

  • When: 20220920
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Masterload, Stool, PInk Slip, Century


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WU: TTT, Imp Walker, Monkey Humpers

Shoulder  blaster (LBACs, Bat wings, Seal claps, Titty twisters)

Thang:   Get 2 Bricks

4 x 4 (Burpee to plank, 4 Merkins, 4 Mtn Clmb) x10 OYO

Nutcracker (lunge w/ 2 bricks start above head and click together between legs) from flag to end of tennis court and return.

Dodo  Bird (Al Gore w/bricks at side, Side raises, Front raises) x 20

Foxhole (WWI, roll over, Merkin) x10 OYO

Merkin Jack (using bricks) OC x 20

Vicious Circle (Burpees, Squats, Merkins) Run around parking lot while one of PAX does  exercise.  Repeat until all PAX complete.  Repeat with next exercise (x 3)

Tricep Dips OC x 20

Mary:  Pickle pushers x20 OC , Pickle pounders x10 IC, Nolan Ryan (L&R) x10, Flutter Kicks x24

Thought this workout up right before the workout with assist from the F3 Nation Exicon page so it was really pulled out of my arse.  Turned out to be pretty taxing on the arms.   The PAX took it in stride with smiles (thank you sir, may I have another!).  The only regret was that Masterload’s 2.0s were not there to enjoy the festivities.  I was really thinking of breaking out the Batann Death March if they were there.  Saving it for another day.

Mobo had another birthday

  • When: 20220616
  • QIC: Motherboard
  • The PAX: Bellator,, Bluegrass, Century, Cheetah, Creeper, Harddrive, Johnny 5, Masterload, Pretzel, Rush, Stool


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Conditions: Hot but not too humid and a welcome breeze.
WU: TTT, Mtn Climber, Imp Walker,
Grab a block and return to flag.   This was the official Mobo birthday Q.    All exercises were performed in a 63 second time period on the Q’s command. The Q promised no burpees as a special gift.
First set of 6 exercises:
Blockees IC,  Overhead Press OC, Flutter kicks IC, Tricep Press OC. Monkey Humpers IC, Damn It’s OC
Relay Race: Two teams broken up based on age.   Team 1 called out exercise (heal taps) while one of Pax from each team bear crawled to end of tennis court and ran back.  repeat for each team member.  Winner (Team 1) called out next exercise (curls) . Second race consisted of running backwards to end of tennis court and running forward back to flag.
Second set of 6 exercises:
Control Freak Merkins IC, Iron Cross OC, Squats w/ block OC, Curls IC. Freddie Merc IC. Tricep Press OC

Relay Race: Same teams.   Team 2called out exercise (squats) while one of Pax from each team skipped w/ high kness  to end of tennis court  back.  Repeat for each team member.  Winner (Team 2) called out next exercise (curls) . Second race consisted of skipping sideways  to end of tennis court and skipping  back to flag.
.

Third set of exercises:
Grave Diggers OC WW1 OC

Stow blocks and return to flag
Mary: High Plank up in circle (ring of fire) while each PAX does 5 Merkins.
Numberrama, Namerama, Announcements, prayer requests, pledge, prayer.
Moleskin:  Great turnout for a hot evening.  Good to see the return of some of the old guard of Accelerator including Cheetah, Harddrive, Johnny 5 and Rush.  Also thanks to the Nan Tan. Pretzel for doubling down today (Seismic, Accelerator).

Pot Luck with a Log

  • When: 20220519
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Century, Pinkslip


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Conditions: 90+, sunny, slightly humid and breezy

FNGs: None

COP:

TTT 10 – IC
Imperial Walkers 10 – IC
Hand Release Merkins 10 – OC
Monkey Humpers 10 – IC

The Thang: 

Grab block and one log back to flag.

One of PAX flips log to end of fence (~25yds), performs 3 burpees and runs back to flag.  The rest of PAX performs exercise (person finished flipping log calls next exercise.   Second Pax runs to log at fence, performs 3 burpees and flips log back to flag.    Rinxe and repeat until all Pax has flipped log.

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Exercises performed:Overhead press, curls for girls, squats w/ block, flutter kicks, lawn mowers, up and overs, hello dolly, WWI situps, tricep press/dips, LBCs, calf raises, kettle bell swings, Alternating shoulder taps, heel taps, LBACs, Carolina Dry Docks, Lunges.

Stow blocks

Mary:

Flutter Kicks 24 – IC

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: stay hydrated and don’t wait until workout to drink.

Moleskin:   Continuous 45 min workout covered all the bases with a wide selection of exercises and running.  Did not have a workout prepared but relied on PAX to provide their inputs.  So don’t be afraid to Q even if you don’t have a prepared workout.  Something will emerge!

The Vicious Circle

  • When: 20220331
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


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Intro: Forecast was rain so had to plan accordingly.  Fortunately, is was wet but not raining so we made good use of the empty tennis courts.  This backblast is based on memory so correct me if I goofed up something.

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

Weather: Cloudy, wet and windy but warm enough to sweat.

COP: SSH x 10 (IC), Walk Down Merkins (from standing walk your hands down to plank, perform merkin) x5, Imperial Walkers x10 (IC)

The Thang: Grab a block and meet at inside corner of tennis courts.  There we commenced the Vicious Circle.

  1. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Merkins until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Merkins.
  2. At first corner, Pax completed 5 blockees, then murder bunnied to 2nd corner and completed 10 Up&Overs, then lunge walked with block to 3rd corner and performed 15 curls for girls, then cusaked blocks to 4th corner and performed 20 bent over rows and then lunged walked with block back to first corner.
  3. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Squats until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Squats.
  4. At first corner, Pax completed 5 blockees, then bear crawled to 2nd corner and all did a wall sit while each of Pax counted down from 10, then ran backwards to 3rd corner and performed 15 Carolina Dry Docks (IC) for girls, then bear crawled to 4th corner and performed 20 flutter kicks and then jail breaked  back to first corner.
  5. Monkey Humpers x25 (IC).

Stow blocks

Mary: Magoos, American Hammers, Flutter Kicks, LBCs, WWI Situps

Numberama, Namerama, Announcements, Pledge, Prayer

Moleskin: Had to modify original plan to reduce the murder bunnies from two sides down to one.  They were true to their name.   Tennis courts provided some relief to all the soaking wet ground.   It’s a lot more comfortable at Liquifaction not being completely soaked.

Mobo Chesto

  • When: 20220315
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Snapchat, Masterload, Wingnut, Placebo, Pinkslip


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Conditions:  Light, breezy, 60s

FNGs:  None

COP:  LBACs x20 IC (fwd and reverse), Mountain Climbers x10 IC, PIF Burpees x10 OYO

The Thang:

Mosey to the block pile and get a block

The theme of the workout was upper body.  Each of the exercises engaged the arms in some way.

Routine was to perform a set of exercises at the flag with the block and then proceed to the 4 corners of Doty Park and perform an exercise at each corner. Rinse and repeat.

Flag Exercises:

Set 1: Blockees x 5 IC, Up&Overs x10 IC, Damn Its x20 OC

Set 2: Blockees x5 IC, Tricep Ext x20 OC, Curls x20 OC

Set 3: Blockees x5 IC, Ovhd Press x20 OC, Bent Over Rows x20 OC

Set 4: Blockees x5 IC, Grave Diggers x20 OC, LBACs x15 IC (F & B)

Corner #1: Merkins x20 OC / Tempo Merkins x20 OC

Corner #2: Pickle Pounders x20 OC

Corner #3: Carolina Dry Docks x20 OC

Corner #4: Alt Shoulder Taps x20 IC

Mary: WWI Situps x25 OC, Flutter Kicks x20, High Plank

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  The Q has been busy building a brick patio so the legs were weak. So why not focus on the guns for the entire workout?   That was the plan.  I promised to make the workout “fun” in the preblast.   Hopefully the Pax thought my idea of “fun” was fun.  If not, their arms look a bit bigger now.

 

Mobo sees Double

  • When: 20220301
  • QIC: Motherboard
  • The PAX: Bluegrass, Snapchat, PInk Slip, Century, Wambach


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The Q ushered in March like a lion going for the double block solution.

WU: TTT, Monkey Humpers, SSH

THANG:  Grab 2 blocks, farmer’s carry, and follow the Q to the back parking lot.   Routine was to perform 10 of an exercise with block, cusak one of the blocks to the other end of parking lot, perform 10 of second exercise and return leaving block at other end.  Rinse and repeat (5 sets) with the Pax carrying the block back to start upon completing last set.

Exercise #1:      Damn Its / Curls for Girls IC

Exercise #2:    Overhead Press  /  Blockees

Exercise #3: Squats /

Farmer’s carry blocks back to flag, take a short lap around the tennis courts.

Double block routines:

Box Jumps x20 OYO  (modify with step ups if necessary)

Abyss Merkins x15 OC

Tricep Dips x20 OC

Stow blocks

Mary: WWI Situps x25 OC, Flutter Kicks x20 IC, Plank for 1 min.

Namerama, numberama, announcements, pledge, prayer requests

Moleskin: Surprise visit from Wambach.  Mobo inherited the Q on short notice and had to scramble to come up with something different.  When that happens, you never know what your going to get.   I think the 50 blockees resulted in some mental hate mail towards the Q.

Slay the Bear

  • When: 20220224
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Cheetah, Snapchat, Masterload, Space Balls, Wingnut, PInk Slip


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Weather: Low 70 and not humid – perfect for an ass-whooping.

Warmup:  TTT x10, Side Squats x10, Titty Twisters x 10, Pay It Forward Burpees x10

Thang:  Grab a block  and return to flag

In solidarity with the Ukrainians, the PAX was tasked with slaying “The Bear” which is the symbol for Russia/USSR for centuries.

Bearpees:  Bear crawl in a straight line and do burpees on Q command

Russian Twists x 2o IC

Bears and Blocks:  Drag block while doing bear crawl to a specific location and back

Russian Twists x 2o IC

Bearmuda Triangle:  PAX lined up at one of three locations in shape of triangle (3 at each corner).  Do 10 Merkins, bear crawl to next corner, 10 merkins, bear crawl to next corner, 10 merkins, bear crawl back to starting corner, 10 merkins.

“Ring of Fire” Exercises  (PAX holds a position while each person performs an exercise x10)

Cusak / Overhead Press

Al Gore / Jump Squats

Crab Hold / WWI Situps

Plank / Merkins

Boat/Canoe / Russian Twists

Bear Hold / Carolina Dry Docks

Bear Crawl around “Ring of Fire” and return block to Shed.

Mary: Control Freak Merkins x 10, Pickle Pounders x 20, Bear Hold with Q commanding PAX to lift arms or leg in position.

Namearama, Announcements, Pledge, Prayers

Moleskin: Had to focus on upper body and core after Tuesday’s Microwave leg punishment at Accelerator.  It seemed like a lot of time was spent in bear holds or bear crawls for some reason.  That does take a toll on the arms and shoulders.

Devo: James 4:17 “So for one who knows the right thing to do and does not do it, it is a sin.”

 

 

Dora, dora, dora

  • When: 20220201
  • QIC: Motherboard
  • The PAX: Bellator, Century, Masterload, Pink Slip, Snap Chat


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Intro: Last minute sub for Chedda had Mobo scrambling for a meaningful workout.  After 3 years of Qing, Mobo decided to finally resort to doing a dora.

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

Weather: workout worthy

COP: Mountain Climbers x 10 IC, LBAC x 20 IC, TTT x10 IC

The Thang: Grab a block and mosey over to open area.   Basic Dora doubling up Pax.  One runs to sidewalk and perform 5 burpees and returns.  Second performs exercise.

Overhead Press (100 count)

WWI Situps (200 count)

Squats with block (300 count)

Curls for the Girls (200 count)

Damn Its (50 count)

Stow blocks and return to flag

Mary: Boat/canoe, Denise Austins, Pickle Pounders, Monkey Humpers

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Tried to live up to a Chedda Tuesday workout.  The burpees added an interesting twist to the dora which was not well received by the Pax.    The saving grace was that it was February, not July.

The Run Around

  • When: 20220127
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


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WU: Imp Walker, Don Q, TTT, Pay-it-forward Burpees

Thang: Grab a block and return to flag.   One of Pax runs around tennis court while rest of Pax does exercise OYO until runner gets back to flag. Rotate runner.  Rinse and repeat.  Exercises:

Overhead Press

Damn Its

Squats with block

Hand release Merkins

Magoos

Bobby Hurleys

Tricep Extensions

Pickle Pounders

Mountain Climbers

CPTs

Flutter Kicks

Monkey Humpers

Blockees

Alt Shoulder Taps

Lunges

Up and Overs

Iron Cross

Freddie Merc

High Plank

Protractor

Step Up/Imp Walker

Burpees

Genuines

Heel Touches

Freddy Mercs

 

Mary:  Flutter kicks (IC) until time up (about 1 min)

Moleskin:  Cold night required constant movement.  Interesting note that the native northerners from Wisconsin and New York were properly bundled up while one of the Pax and his 2.0s came in shorts and t-shirts.

The “Burfluttermerk” Mile

  • When: 20211216
  • QIC: Motherboard
  • The PAX: Chedda


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WU: TTTx10, Imperial Walkerx10, Pay-it-forward Burpeex10

Thang: grab a block and return to flag.

Q asked PAX what their 3 favorite or the 3 exercises they wanted to do in this workout.  PAX overwhelming shouted Burpees, Flutter Kicks and Merkins.  So the Q crafted the workout to the desires of the PAX.

  • Ran 1 mile broken up by performing 10 Burpees, 10 Flutter Kicks (IC), and 10 Merkins every 0.1 mile. This resulted in several “I hate you” themed comments throughout last half of the mile
  • Upon completion of the Burfluttermerk Mile, wrapped up the workout with the following exercises:
    • Overhead Press x 10
    • Curls for Girls x10 (IC) with 3 count up
    • Curl/Press/Tricep Ext (CPT) x 10
    • WWI Situps x 50
    • LBACs (about 2.5 min long) until the words “recover, recover” were heard.

Moleskin:  Be careful about sharing your favorite exercise wishes to the Q.  They may not be your favorites any more.  This workout seemed simple and maybe even easy but it is a brutal way to run a mile.   Sometimes when the Q hears “I hate you” and “you suck” from the PAX, they are words of endearment.  Embrace it.