Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Look to your left!

  • When: 20190815
  • QIC: Muscadine
  • The PAX: Old Flame (respect), Peg (respect), Cannoli, Probie, Smokey, Mary, Good Times, Space Cowboy, Blue Light Special (Respect), Boll Weevil, Flo, Milton, Sprinkles


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

Weather: sticky, hot and humid. 82 degrees

COP- 

10x SSH;; 10x through the tunnel; 5x slow squats (10 count down, 10 count hold, 10 count up….1..) 5x slow Merkins (5 down, 5 up).  All exercises in 4count cadence (except slow squats).  (after COP matched up guys with adjacent battle buddy)

The Thang: 

Jail Break to block pile…for each group grab 1 block and and 2 bricks.  Head to fence inside tennis courts.  Balls to the wall for 20 secs.  People’s chair with blocks/bricks out front for 20sec, blocks over head for 20sec.  Switch blocks and bricks between battle buddy and did peoples chair and blocks out front/over head again.

——(battle buddy workout)

Round 1) 1 man grabs the block and other stays in people’s chair with bricks.  The PAX with the block will Cusack out of the tennis court and down the parking lot in front of the old armory building and come back.  Once that man returns, plank until 6 is back, then switch.  Plank when done unti 6 done.

Round 2) 1 man sprints the parking lot while other man does push ups until other man gets back SWITCH. Plank until 6 is in. PAYS TO BE A WINNER..

Round 3) 1 man sprints while other man does merkins. Plank until 6. PAYS TO BE A WINNER

—-battle buddy workout.2 One man does alternating curls while other man does 10 merkins with right arm on block; 10 merkins with left arm on block; and 10 diamond merkins on the block.

—one man does squats while other man does 20 iron crosses arms holding other man’s ankles

Head to parking lot with blocks. STAYING ALIVES.  Battle buddy 1 does staying alives (4 cones—2 burpees at each cone) Battle Buddy 2…curls with the blocks. Switch.  Pays to be a winner.

Stow blocks and bricks and head to the flag.

Mary: Protractor for 2 minutes 

Announcements: Q school is tomorrow 8/16/19 at the Den.  Labor Day convergence at 7am at Bedrock on 2 September

Pledge of Allegiance, Prayer,

Devo: What you consume actually consumes you!!  Make sure that we are consuming the right things, God.  “We dislike the shame and the consequence of the sin (insert whatever you are struggling with), but we still like the sin itself.”  Make sure we are consuming the correct spirit lifting things into our brain.  Space Cowboy added a great verse to this. I believe it was Proverbs 23:7.

Naked Moleskin: Apparently, YHC has a hard time in the morning.  I said “look to your left…that is your battle buddy.”  Well when everyone looks to their left…no one matches up.  “here’s your sign!”

Do not listen to Gru!

  • When: 20181119
  • QIC: Muscadine
  • The PAX: Flash, Used To, UGA, Mr Finney, Alice (RESPECT), Gru, Cannoli, Muscadine


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The Den 11/19/18

Weather:  59 degrees and just finished raining

Disclaimer: done (no one new). This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking

The THANG:

20 SSH, 50x flutter kicks; 10x Slow squats; 15x Don Quiote; 15x Merkin.  All exercises were in 4count cadence (except for squats).

BEAR CRAWL between stations 1-3…on the back side…sprint to next station 4.  LUNGE WALK between stations 4-6.

Station 1: 5 burpees
Station 2: 5 burpees/10 WWi sit-ups
Stations 3: 5 burpees/10 WWi sit-ups/20 Carolina Dry Docks (CDDs)
Station 4: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats
Station 5: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats/40 merkins
Station 6: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats/40 merkins/50 LBCs

At the end of station 6. We did 100s (arms pump for 100 count while feet were 6 in off the ground)

COMPETITION TIME. Break up into groups of 4 people (there were 2 groups of relatively same speed).  Sprint down and back (60 yards total) with 2 burpees at the end of the tennis court…tag the next guy for relay.  WINNERS GET A BOTTLE OF WINE………Gru, Cannoli, Alice, Used To were the winners.

MARY- FULL BODY WORKOUT…Mary was the 100s

Prayer requests: Bellator’s health.  Praise for Double Trouble finishing his Ironman last night after being a 2 pack a day smoker 3 years ago.  UGA’s grandmother’s-in-law health.  Safe travels this week for everyone

Announcements: Christmas party 13 December, Operation Sweet Tooth for toy donation; Christmas parade 9 December

Moleskin: DO NOT LISTEN TO GRU!!  Gru decided to say the 2 anchor men on each team should bear crawl the first 15 yds and the reverse bear crawl the next 15yds, 2 burpees and sprint the rest.  WELL, YHC listened because I don’t ever back down from a challenge and well YHC lost!  NOTE TO SELF…DO NOT LISTEN TO THE PERSON THAT SUGGESTED SAID EXERCISE…YOU WILL LOSE!  GREAT JOB GRU

Got any extra gloves??  A few men

Good times does not equal Chipotle

  • When: 20181106
  • QIC: Muscadine
  • The PAX: Old Flame (respect), City Slicker, Too Much, Johnny 5, Fanny Pack, B-Wax, Sugar Mountain, Flo, Schrute, Bertuzzi, Repo, Cannoli, Probie, Smokey, Milton, Space Cowboy, Muscadine


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F3 is a national network of free, peer-led workouts for men. We plant, grow and serve these groups to invigorate male community leadership.

Weather:  71 degrees and muggy

Disclaimer: done (no one new). This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking

The THANG:  Election day workout!

7x SSH (US house of reps from SC); 45x flutter kicks (45 presidents of the US—grover was 22 and 24); 20x squats; 20x Don Quiote; 15x through the tunnel; 10x Merkin.  All exercises in 4count cadence;. Equals 117. Number of governors for SC. Mosey to tennis courts for elevator to hell

MUST bear crawl BETWEEN EACH STATION

Station 1: 5 burpees
Station 2: 5 burpees/10 WWi sit-ups
Stations 3: 5 burpees/10 WWi sit-ups/20 Carolina Dry Docks (CDDs)
Station 4: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats
Station 5: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats/40 merkins
Station 6: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats/40 merkins/50 LBCs

WHAT GOES UP, MUST COME DOWN….elevator back down..stations 6 to 1.

COMPETITION TIME. Break up into groups of 4 people (there were 4 groups and YHC was the odd man out).  Sprint down the tennis courts and back with 1 burpee at the end of the tennis court…tag the next guy for relay.  WINNERS GET A BOTTLE OF WINE………

MARY- X’s and O’s. Flutter Kicks, Merkins

Prayer requests: Bellator’s health.

Announcements: Ruck for Hunger, Christmas party

Moleskin: don’t eat Chipotle the night before.  Good Times had that happen to him and well….he didn’t even make it through the first exercise in the COP.  A good time does not include Chipotle for Good Times.

The Den is Staying Alive

  • When: 20180831
  • QIC: Muscadine
  • The PAX: Glowstick, Beaker, Flex-seal, All In, Uga, Cheetah, Marcia Marcia Marcia, Joker, Saget (Rucker), Redo (Rucker), Goober, String Bean, Zaccheus, Mr Finney, Tranny (FNG), Dabo, Training Wheels, Flash (FNG), Knobby, G Hump, Duckie, Alice (RESPECT), Urkel, Elmer Fudd


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

Introduction: YHC wanted to Q out at the new AO, The Den, where big things are happening.  This is the 2nd official BC at The Den and the numbers keep growing.  Thankful to Redo for giving up his Q spot and to Saget for allowing me to step in to Q at his AO.

This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking.  Anytime that someone is standing around, walking, not planking…we stop and do burpees. There will be no names being called out…just burpees.

Conditions:  A humid 75 degrees

FNGs: 2 FNGs showed up and disclaimer was given.  Boy did these guys push through.  Well done men.

COP: 20 SSH, 15 through the tunnel, 10 slow squats (5 count down, 5 count up), 5 slow merkins (10 count down, 10 count up)

The Thang:

Partner up with a battle buddy and do not leave them unless told by the Q.  Jail Break to block pile…grab 1 block and head to the back of the building.  Balls to the wall for 20 secs.  People’s chair with blocks out front for 10sec, blocks over head for 10sec.  Repeat one more set

Battle Buddy workout…Instructions: 1 man sprints w/ 2 cinder blocks around the church while other man does push ups until sprinter gets back.  once your battle buddy completes the sprint, plank until 6 is in. SWITCH.  PAYS TO BE A WINNER.

—-Head to the flag (with BLOCKS) and Al gore until the rest of team returns.     Line up from winners to the 6.  Top winner is now the battle buddy with the 6 and so on down the line.

STAYING ALIVES.  Battle buddy 1 does staying alives (4 cones—2 burpees at each cone) Battle Buddy 2…Curls for the girls. Switch.  Pays to be a winner.

YHC is in the wine biz so winners received wine along with some other PAX…the guys that pushed themselves hard, the 6, etc.

Numberama: 25 men  YHC is blown away by the numbers out here.

Announcements: P200, Hot Tub’s charity run and shoe collection for his brother who is getting multiple organ transplants

Devo: Pastors are human too and get attacked just like us.  Mental sickness is real and effects everyone…even those that we think are “closest” to God.  This article lead YHC to start thinking long and hard about our spiritual and mental warfare that is going on.  We need to make sure that we are talking to people…face to face.  Getting to know them and helping them understand that we love them no matter what.  Pastor’s need to be lifted up just like us….tell your pastor how important that are to you and how you can help them.  http://www1.cbn.com/cbnnews/us/2018/august/pastors-wife-pens-heartbreaking-public-message-after-his-suicide-these-are-the-words-i-would-say-to-him

 

Another Italian invasion

  • When: 20180503
  • QIC: Cannoli and Muscadine
  • The PAX: Milton, Freeloader, Smokey, Suds, Hospice (Respect), Tweetsy, Boll Weevil,


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Weather- 70 degrees and clear

Disclaimer

25x SSH; 25x Merkins; 25x Don Quiote; 50x Flutter kicks; 10x Merkin.  All exercises in 4count cadence

Mosey to block pile…grab 2 cinder blocks and head to the tennis courts.

11s—Merkins and Overhead press!!  Separated by a farmers carry with both blocks to opposite side of the courts. Once 11s are complete, find a brother and partner up.

Iron Cross x25 (both brothers complete)

Big Boy sit ups x25 (both bothers complete—one PAX holding feet)

Jail break (sprint) to other side of tennis courts, then jail break back.

LBCs x25

Mosey to the fence for People’s chair.  30 second people’s chair with 1 cinder block on chest.  15 second people’s chair with cinder block overhead.

Balls to the wall for 30 seconds (on fence)

STOW BLOCKS and jail break back to the flag!

Mary- DO RING of FIRE.  All men line up on back…one brother sprints around circle while calling an exercise…complete until men return to spot..next person goes and repeat.  Exercises were:

BOM

Who said 11s are fun?

  • When: 20180512
  • QIC: Muscadine
  • The PAX: Adjustment (respect), Quaker (respect), High Stick, 50/50, Mugs (2.0), Suds, Cheetah, Peaches (respect), Bob the Builder (respect), Stringbean (rucker), City Slicker (rucker), Pretzel, Mini Van, Space Cowboy, Old Flame (respect), Pyle, Snowman (FNG)


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Weather: muggy and 75 degrees

Disclaimer given. 1 FNG.

THE THANG: EVERYONE will keep their heart rate up.  NO WALKING! If you are done with an exercise before anyone else…PLANK.

Jailbreak to cage and each PAX grabs 2 bricks and 1 block.  Circle up back at the flag.

All exercises with bricks.  Leave blocks down by side..use them later.  15x merkins; 20 arm circles forward; 20 arm circles backwards; 15x Don Quiote; 25x Flutter kicks;  All exercises in 4count cadence. Rinse and repeat. Then do x10 8 count man makers (on Q)….

Start 11s (overhead press and merkins)…bear crawl to other end….sprint back.

Next set of 11s grab your blocks!!  (curls and squats) lunge down and jog back

Head to picnic tables:

64 Toe touches on bench (right leg)
32 Merkins
16 Iron crosses
8 Tricep dips on bench
4 frog jump
2 Burpee
1 run w/ block back to flag

 

MARY: Iron Cross x25 (both brothers complete)

Big Boy sit ups x25 (both bothers complete—one PAX holding feet)

BOM

PRAYER

Announcements: Q school directly following.  Coffeeteria at the C.  Did anyone bring beer or water for mudrun?

A Grape’s 38th Birthday

  • When: 20180410
  • QIC: Muscadine
  • The PAX: City Slicker (Rucker), High Times, Bertuzzi, Smokey, Red Rocket, Fanny Pack, Too Much, Schrutte, Boll Weevil, Milton, Peg, Floppy, Old Flame (Respect)


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Introduction:  This was  a fast pace workout and everything was on a hop/jog/sprint….no walking…if PAX was waiting..they were planking.  Anytime that someone was standing around, walking, not planking…we stopped and did burpees. There will be no names being called out…just burpees.  ALL PAX DID AWESOME!

Disclaimer:  (no new people).

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

Weather: 50 degrees and unusually chilly for April

COP- Jail break to block pile. Each man gets 2 bricks. And circle up in parking lot by cage

All with bricks: 38x SSH; 38x Flutter kicks; 19x Merkin; 19 curls for girls; 19 merkins; 19 LBAC forward; 19 LBAC backwards.  All exercises in 4count cadence; rinse repeat.

The Thang: 

Jail break to block pile. Each man gets 2 bricks. And circle up in parking lot by cage

All with bricks: 38x SSH; 38x Flutter kicks; 19x Merkin; 19 curls for girls; 19 merkins; 19 LBAC forward; 19 LBAC backwards.  All exercises in 4count cadence; rinse repeat.

Grab your bricks and head to the wall.  Balls to the wall for 38 secs.  People’s chair with bricks out front for 38sec, bricks over head for 38sec.

Partner up with the person next to you.  2 teams. Instructions:

Team 1: 38 pull ups; 38 push ups

Teams 2: 38 squats; 19 burpees

The first group done helps with the other groups until all are done.

Then switch

Once everyone is done…Head to picnic area.

10 incline merkins; 10 derkins; 18 iron crosses  (do this 3 times—1 for each decade).  After the first round, YHC had an idea to do claps in between our incline merkins….gladly no one broke a tooth!!

Once done…Head parking lot.  Team competition.

Sprints with bricks.  Figure out the order of runners.  If not running…you are doing burpees.

Line up facing cage for some ab work……Feet never touch the ground:

On your 6; hold feet 6in off the ground for 1 min.  Work into heels to heaven for 30sec.

JAIL BREAK TO THE FLAG….WINNER GETS A BOTTLE OF WINE…(First 2 PAX at Flag receive a free bottle of wine. Milton and Fanny Pack.  The 6 also gets a free bottle for making sure every PAX is accounted for..Schrutte was appointed the 6 all morning)

Mary: once all Paxs have returned to the flag. X’s and O’s for 90 seconds; 38X flutter kicks,

Announcements: Q school on Sat 14 April immediately following Faultline. Sign up for MUD RUN.

Prayer requests– Praise for Boll Weevil’s son that tests came back with no negative results.

Ball of Man: a lot of heavy breathing

Moleskin: YHC birthday was yesterday and celebrated 38 years.  YHC is thankful that everyone enjoyed YHC 38th birthday.  Good Times and hopefully all come out next year for YHC 39th birthday Q.

Field Trip from Ohio

  • When: 20180403
  • QIC: Muscadine
  • The PAX: Bertuzzi, Freeloader, String Bean, City Slicker, Stalker, Cannoli, Pyle, Probie, Hospice (Respect), Smokey, FNA, Re-Count, Fanny Pack, Adjustment (Respect), Grits (Respect), Walk of Shame, Schrutte, Boll Weavil, Flo, Milton, Hello Kitty (from Ohio)


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Weather: 60 degrees and light fog

Disclaimer: done (no one new).    This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking

The THANG:

EVERYONE will keep their heart rate up.  NO WALKING! If you are done with an exercise before anyone else…PLANK.

Jailbreak to cage and each PX grabs 2 bricks and 1 block.  Circle up on pavement next to cage.

All exercises with bricks.  Leave blocks down by side..use them later.  15x merkins; 20 arm circles forward; 20 arm circles backwards; 15x Don Quiote; 25x Flutter kicks;  All exercises in 4count cadence

Told Pax to grab a battle buddy and line up on the wall and people’s chair for 2min with arms out front. 2min with arms high. (leave bricks by the wall)

partner workout- numbers are for each 2 person team with the groups (2 groups of 12 people—12 people using pull up bars; the other 12 people are doing other exercises)— If you are waiting or not doing exercises, PLANK!

group 1) 50 push ups and 20 burpee pull-ups.

Group 2) 125 WWI situps and 100 flutter kicks

Switch groups..When complete…both paxs plank until 6 is in.

– head over to parking lot (with bricks) for 3 suicides but after each one 20 squats and 20 merkins. (put bricks to the side). Plank when done until 6 is in.  WINNNER-Pays to be a winner!

– bearcrawl up one side and across then lunge walk the length of the other side. WINNER-Pays to be a winner!

-head to picnic table area (bring blocks back by the cage when done)

64 Toe touches on bench (right leg) Squats with block
32 Merkins Overhead press
16 Iron crosses Bent over rows
8 Tricep dips on bench Burpees
4 frog jump Derkin
2 Burpee Merkin
1 run w/ block** run w/ block**

MARY: We got our abs smoked during Mary.

PRAYER REQUESTS: All praise to God and thankful for His grace.

PLEDGE OF ALLEGIANCE: the best thing spoken all morning

 

MOLESKIN: YHC cousin was in town from Ohio.  He received his name 2 years ago at a F3 Charleston workout on the beach.  YHC gives out prizes for winners.  Wine Winners were- Adjustment, Milton.  Others that received wine were YHC 6 were String Bean.  All Ruckers received wine too.

Bracket beatdown–play-in

  • When: 20180313
  • QIC: Muscadine
  • The PAX: Peg, Pyle, Pretzel, High Times, Bertuzzi, Suds, Cannoli, Smokey, Caterpillar, Hospice (Respect), Fanny Pack, Green Bags, KY, Grits (Respect), Boll Weevil, Schrutte, Milton, Flo


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Run to cage and get one block and 2 bricks
COP- SSH x 25; 25x don quiote (windmill); 15x merkins
run to blockpile and meet back at horseshoe pits
Explained that today was the start of March Madness..
BEGIN BRACKET BEATDOWN
*everytime right leg/side hits is 1
MARY
64 wall jumps mountain climber* calf raises on blocks al gore with block 64 sec Russian Twist*
32 big boy sits in blocks overhead press squats tricep dips LBC
16 curls bentover rows overhead claps bricks lateral raises with bricks Peter Parker (knee to elbow)*
8 bent over rows burpees bench press burpees Heels to heaven
4 frog jump derkin burpee bricks out front 10sec 4sets X’s and O’s
2 burpee merkin derkin lunge jumps 6in hold (everyone counts to 10)
1 run w/ block run w/ block run w/ block run w/block back to pile WW1 sit ups (legs straight)
Wine winners for NCAA trivia questions:
Greenbags
Pretzel
Fanny Pack
Flo
Prayer requests:
Jorts’ child surgery
Manigualt family in Mt. P

Doty Park…WHAT IS THAT SMELL??

  • When: 20180220
  • QIC: Muscadine
  • The PAX: High Times, Probie, Smokey, Schrute, Fanny Pack, Sugar Mountain, Milton, Boll Weevil, Adjustment, Flo


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Weather: 60 degrees and foggy

Disclaimer: done (no one new). This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking

The THANG: Jailbreak to cage and each PX grabs 2 bricks.  Circle up on pavement next to cage.

All exercises with bricks. 20x SSH; 20 arm circles forward; 20 arm circles backwards; 15x Don Quiote; 25x Flutter kicks;  All exercises in 4count cadence

Line up on the wall and people’s chair for 2min with arms out front.  get in single file and explain

4 corners of hell:

Line up (single file), Indian run to first corner of AO

1st corner (grab a battle buddy)- 20 brick twists with feet 6in (back to back, count on every left side); 20 iron crosses, plank when done.

Line up (single file) run to second corner of AO

2nd corner (grab a battle buddy) 20 squat hold/high knees (one buddy squats with arms extended while other performs 20 high knees—every left leg is 1). Switch

Line up- Indian run to third corner

3rd corner (grab a battle buddy) 20 Squerkins (one man does merkins while other man holds legs at waist…man standing holding legs performs squats) switch

Line up- run to forth corner

4th corner- boat/canoe with bricks on Q for 2 minutes; (grab a battle buddy) 20 iron crosses, plank when done.

Single file and run to picnic bench area.  15 dips on Q.  15 derkin on Q.

Single file & run back to parking lot. WITH BRICKS Suicides (middle then back, end then back).  First winner..High Times.  20 squats in cadence.  2nd round of suicides.  Second winner..Milton.  hold plank…once 6 is in plank.

Return bricks and plank in circle around flag.

MARY: Ring of Fire. PAX choose the exercise. 11 exercises were done.  Then finished with AMRAP burpees in 45 secs.

PRAYER REQUESTS: Grits, a few unspoken, Smokey’s friend (brain cancer), Picasso’s health, Quaker’s health, High Times’ travel

PLEDGE OF ALLEGIANCE: the best thing spoken all morning

DEVO: My boss took my family out to dinner last week, and within the first 5 minutes of our dinner, my oldest son, Max (9), asks him, “Are you a Christian?”  Why can’t we be that “bold?”  Why can’t we ask this to other people like a child….without a care in the world?  The only care we have is to find out if they know Jesus!!  We need a child like faith again!!

MOLESKIN: That smell on the 4th corner had YHC gagging and almost merlot”ed” on YHC own Q.  Had to move.  What is with Summerville and the smells around Doty park?