Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Moroccan Rock-A-By-Baby good time

  • When: 20191012
  • QIC: One Bar
  • The PAX: Schrute McFly Sofia


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Intro: 4 for a Moroccan Rock-A-By-Baby good time.

Conditions: a cool 64

Shortcake Special (Before the BC): Sofia did something with sandbags.

Ruckers: None.

FNGs:  no fng’s

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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:
TTT, Moroccan night clubs, don quioxties, doggie paddle

The Thang:
10 Rock-A-By-Babies, 15 curls for the girls, 15 rows each arm, 15 tricep extensions, farmers carry 2 blocks down the basketball court and back rinse and repeat for about 30 minutes. 5 minutes of lbc’s, 5 minutes of flutter kicks, 5 minutes of lbc’s, 5 minutes of Superman’s. Last 2 minutes we did more Moroccan nightclubs.

6 Minutes of Mary:
Last 20 minutes of the workout was abs.

Namearama:
Schrute, McFly, Sofia, One Bar

Announcements:
Help with lady moving @8

Pledge of Allegiance:Done

BOM: (Prayer)
One Bar

Devo:
Don’t be a dick. Be nice to those you come in contact with.

 

First time EVER! And maybe last time!

  • When: 20190831
  • QIC: One Bar
  • The PAX: Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck


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Intro: As promised we did something never done at the Ditch.

Conditions: 70’s Pretty nice for this time of year.

Shortcake Special (Before the BC): no

Ruckers: no.

FNGs:

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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:
TTTx15, arm circles-OYO, Moroccan Nightclubx13, Doggy Paddle x10 (I could not get the cadence to save my life. Thanks Tinder for calling the cadence.)

The Thang:
Started with a challenge I saw on “The Strongest Man in History.” Hold cinder block in front of your chest. Friar Tuck won the contest and got to be captain for what was next. We then played a game of 21. Since we had an odd number we played 4 on 3 most of the time. Teams were Olaf, Friar Tuck and One Bar vs. Redo, Tinder, Bed Pan, and Bubblehead. At half time we did 5 minutes of LBC’s. Team RTBB won the game. It was not a pretty site.

6 Minutes of Mary:
No time it took the whole time for the winning team to reach 21.

Numberama:
7

Namearama:
Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck, One Bar.

Announcements:
Convergence on Monday and 9/11 Heroes Run next Saturday.

Pledge of Allegiance: Done with pride.

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
I’m glad we do not record our workouts because that was embarrassing how bad we are at basketball. If you would like a visual watch the episode from “The Office” when they played basketball against the warehouse workers. However both teams were like the office workers team.

The Creek

  • When: 20190807
  • QIC: One Bar
  • The PAX: Urkel, Goober, Glowstick


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Intro: 4 for miles at the Creek

Conditions: 77 and HUMID!

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 with regard to 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.

The Thang:
Runner’s choice between running off site, figure 8 or stick to the pond.

Numberama:
4

Namearama:
Urkel, Goober, Glowstick, One Bar

Announcements:
share the load this Saturday

Pledge of Allegiance: done with pride 

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
It was HUMID!

One Bar Q’s the Ditch

  • When: 20190730
  • QIC: One Bar
  • The PAX: Olaf, Urkel, Bed Pan, Tinder, McFly, Saget


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Intro: Birthday Q

Conditions: 73ish

Shortcake Special (Before the BC): Who ran before the BC?

Ruckers: no

FNGs: no

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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:
TTTx35 on Q, arm circles OYO forwards and backwards

The Thang:
Went to the basketball court and lined up on the sides for 35’s: start with curls for the girls run to the other side and do lbc’s.

6 Minutes of Mary:
No time

Numberama:
7

Namearama:
Olaf, Urkel, Bed Pan, Tinder, McFly, Saget, One Bar

Announcements:
Share the load, carnes crossroad workout next Tuesday.

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
This workout will never be Q’d by me again.

One Bar Q’s the Creek

  • When: 20190729
  • QIC: One Bar
  • The PAX: Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar


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Intro: Runners choice.

Conditions: 66

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 with regard to 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:
no warmup

The Thang:
Runners had the choice to run off campus, run the figure eight, or just run around the pond.

6 Minutes of Mary:
none

Numberama:
12

Namearama:
Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar

Announcements:
Share the load, possible p-200 openings,

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

One Bar Q’s the Creamer

  • When: 20190728
  • QIC: One Bar
  • The PAX: City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles


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Intro: We came, we creamed, we left.

Conditions: 73

FNGs: No FNGs

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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:
No warmup.

The Thang:
Run, ruck, biking, drink coffee

Numberama: 5

Namearama:
City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles, One Bar

 

  • When: 20190325
  • QIC: One Bar
  • The PAX: Tinder, Hootie, Coach K, Broke Back, Tecmo, Uga, Thumper, Outhouse


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Intro: Quick note about the total count of the PAX and what pain is to be expected.

Conditions: 50’s

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 with regard to 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:
TTTx15, Don Quixotesx15, Arm Circles-OYO

The Thang: 
4 corners: corner 1 curls for the girls x 15, corner 2 squats with block x 15, corner 3 lbc’s/sit ups x 15, corner 4 tricep extensions x 15. John Cusack between corners. Rinse and repeat.

6 Minutes of Mary: 
Lbc’s 4×25, lbfc’s 4×25, Superman’s 2×25, calf stretches, and Don Quixote’s.

Numberama: 
9

Namearama:
Tinder, Hootie (R), Coach K, Broke Back, Tecmo, Uga, Thumper, Outhouse, One Bar.

Announcements:
None

Pledge of Allegiance: Done by all.

BOM: (Prayer)
One Bar

Devo:

Moleskin:

https://f3summerville.com/2019/03/25/9424/

Is it in Neutral? Do you have the parking brake on?

  • When: 20190323
  • QIC: One Bar
  • The PAX: Beanie Baby, Bed Pan, Prayer Request, Bubble Head, String Bean


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Intro: 6 pax for a fun time with tires.

Conditions: 44 degrees

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 with regard to 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:
TTTx15 Arm circles-OYO

The Thang: 
Loaded up two tires and headed over to the field. Broke up into groups of two. One group pulled the truck and pushed it back and swapped positions. The other two groups did step up with the tires, took turns flipping the tire back and forth, and lbfc’s. We did that until all groups took a turn. We did some more step ups and headed back to the flag.

6 Minutes of Mary: 
Lbc’s, Don Quixote’s, Arm circles.

Numberama: 
6

Namearama:
Beanie Baby, Bed Pan, Prayer Request, Bubble Head, String Bean, One Bar.

Announcements:

Pledge of Allegiance: done by all.

BOM: (Prayer)
One Bar

Devo:
One Bar Verse of the day: “Give us this day our daily bread,” Matthew 6:11 A great verse before taking part of the Lord’s chicken.

Moleskin:
I need a bigger truck to pull.

21 for lucky 13’s

  • When: 20190315
  • QIC: One Bar
  • The PAX: Coach K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar


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Intro: 21 pax for a lucky 13’s.

Conditions: Near perfect conditions: 67?

Shortcake Special (Before the BC): There were a couple of runners I believe Redo and Olaf. 2 ruckers Stringbean and Sofia

Ruckers: Olaf, Stringbean

FNGs: Red Sauce and Weezer

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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:
TTT, SSH, Arm Circles

The Thang:
Lucky 13’s with prisoner squats and CPR’s finished off with some Johnny Drama’s.

6 Minutes of Mary:
LBFC’s, LBC’s, and Superman’s

Numberama:
21

Namearama:
Coack K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
Led by ….Saget

Devo:
Led by ….One Bar

Moleskin:
I decided to shake things up a bit from my first couple of Q’s. No strongman workouts today. However, I do believe the pain was brought as evidenced by the evil stares and mumble chatter at the end.

  • When: 20190221
  • QIC: One Bar
  • The PAX: Tinder, Mexi-tucky, Friar Tuck, Wee-Woo, Prayer Request, Danger Zone, Saget


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Intro: 8 for a flipping good time.

Conditions: 49 degrees 

Shortcake Special (Before the BC): not today

Ruckers: none

FNGs: 1 Mexi-tucky 

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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:

SSHx10

TTTX15

Finkle swingsXon your own

Arm circlesXon your own 

The Thang: Moseyed to block pile and grabbed a block each. Also got a log and tire.

We took turns f lipping the log down and back. The rest of the pax did: CPR’s, rows, curls, tricep extensions, lbc’s, and flutter kicks.

We then took turns flipping the tire. The rest did the same as before.

We then did fireman carry down and back. The rest did the same as before but add monkey humpers.

6 Minutes of Mary: 

Jazz hands in honor of Snowden. Arm circles.

Numberama: 8

Namearama:

Tinder, Mexi-tucky, Friar Tuck, Wee Woo, Prayer Request, Danger Zone, Saget

Announcements:

P200 volunteer

Pledge of Allegiance:Done

BOM: (Prayer)

Led by ….Saget

Devo:

Led by ….One Bar. Don’t be afraid to listen to that prompt inside you to go somewhere. You may get a chance to take care of your fellow man.

https://f3summerville.com/2019/02/21/8829/