Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Leg Day at the Ditch

  • When: 20190709
  • QIC: Redo
  • The PAX: Redo, bedpan, saget, training wheels, olaf, friar tuck, tinder


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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: moist

FNGs: None

COP: SSH x20 IC, TTT x15 IC, Don Quixote x15 IC

A little sally to get the blood pumping to the legs.

PAX were instructed to grab a block and meet at the basketball court

The Thang:

Dora style workout that consisted of leg only exercises. While one PAX completed exercises, one PAX completed Lt. Dans to the end of the basketball court and moseyed back. Rinse n repeat.

Wall sits one turn each partner, just to get the blood flowing in the legs

400 squats with blocks

300 bobby hurleys

200 4 ct calf raises with block

100 4 ct flutter kicks

no team completed the calf raises. this was unfortunate, but this is likely to return to saturday sometime, somewhere

Recover, recover

Namarama, numberama, announcements, prayer requests, prayer

DEVO;

This is not about you!!! YHC heard the PAX request for wishing it was leg day and YHC delivered. This life is not about you, so stop making it about you. These workouts are for the PAX, make them suck and they will keep coming back. Do something for others whenever you can. YHC talked about personal issue with military and mental illness and discussed full circle and how God places us right where he needs us to be to learn the lessons we need.

Philippians 2:3-5 Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this in mind among yourselves, which is yous in Christ Jesus.

Very Fair Workout

  • When: 20190514
  • QIC: Redo
  • The PAX: bedpan, saget, redo, olaf, friar tuck, nuggets, jojo, futurama, mcfly, prayer request


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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: crisp

FNGs: None

COP: 

SSHx10, TTTx10, IWx10, squatsx10

The Thang:
first exercise was performed to allow PAX opportunity, a VERY FAIR opportunity to pick teams.

The Burpee Challenge: start with a minute on the clock and start with 7 burpees. your rest time depends on how fast you get done. every minute increase 1 burpee. PAX were told last two standing would be captains and pick teams…VERY FAIR. YHC stopped at 12 as the rest of the workout was, well, VERY FAIR. Saget, McFly, and Futurama decided they did not want to stop doing burpees so YHC called out “the first two to complete 16 burpees will be team captains.” Futurama completed first and Saget was second.

Teams were picked and PAX instructed to grab a block and head to field for some staying alives with exercises.

YHC placed four cones spaced a good distance apart

round 1: 10 of each exercise, moving to next cone, back to first, and so on. movement was together as a team

kettlebell swings, merkins, bobby hurleys, 4 ct flutter kicks

PAX were told winning team got to pick losing team’s exercise-team picked some exercise

round 2-20 of each exercise:

OHP, WWI situps, alt leg lunges, 4 ct flutter kicks- losing team had to perform 20 4 ct monkey humpers

round 3: 30 of each exercise

curls, merkins, squats, 4 ct flutter kicks

STARFISH:

YHC setup the cones for the starfish.

everyone starts in the middle cone and does one merkin, pax choice to go to next cone, but movement is performed as a team. the outer four cones were: American hammers, lbcs, boxcutters, v ups. every odd number was a merkin in the center cone. YHC had to call for time as both teams got to about 11merkins.

Recover, recover

Numberama, namerama, pledge, and announcements

Devo:

YHC talked about patience and importance of allowing God’s time to happen and not become overwhelmed with things not happening in our time. PAX, as always, added plenty!!

Monday Stroll

  • When: 20190513
  • QIC: Redo
  • The PAX: Redo, Urkel, Weewoo, tiki, inspector gadget (respect), olaf, doctor octopus, meter maid, discount


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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: moist

FNGs: None

The Thang:

Run the original loop of Goose Creek

Numberama, namerama, pledge, and announcements

Devo:

Grace. John 1:16 For from his fullness we have received, grace upon grace. Give grace to others to include yourself.

What Makes YOU run faster?

  • When: 20190424
  • QIC: Redo
  • The PAX: Urkel, Doctor octopus, mall cop, sophia, stringbean, hacker, inspector gadget (respect), redo


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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: brilliant

FNGs: none

Two ruckers, sophia and stringbean, continue to prepare for HTL by showing up too early to move too much weight

The Thang:

We ran the loop. YHC increased his pace due to bubbleguts 1/2 mile in. YHC managed to keep up with Urkel and talk about feelings and what not to try and make it back to the municipal building to dispose of whatever was attacking his innards. it needed to get out and my negative splits were glorious. YHC asked Urkel to cover the rest of the workout, as YHC was unsure of just how long it would take. it seemed like a lot all at once. The good news is at 0545 while everyone else was gathering at the flag, YHC walked relieved to the flag to finish his Q duties.

Announcements, pledge, prayer requests, prayer

Devo: Time management. YHC discussed getting everything you can out of the 45 minutes you are given!

The Form is the King

  • When: 20190423
  • QIC: Redo
  • The PAX: Urkel, jojo, nuggets, glowstick, mall cop, olaf, redo, bedpan, beanie baby


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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: brilliant

FNGs: none

COP: SSHx20, TTTx15, Don Quixote x20, Squatsx20, Merkinsx10, LBACs OYO

The Thang:

YHC instructed PAX to grab a block and circle up at flag. YHC chose to focus on form and slow down the PAX this morning with the following exercises:

Squats-3 sets of 10

Squats with block 3 sets of 10

Plank-10 seconds called by each PAX-twice

Curls for the girls-3 sets of 10

PAX were told not to drop the block

OHP-3 sets of 10

Tricep extensions-3 sets of 10

WWI situps-3 sets of 10

Flutter kicks-3 sets of 10

Merkins, diamond merkins, wide merkins

Purpose of workout was to engage muscles and think about how to lift/move block to maximize effect. PAX loved it.

Announcements, prayer requests, prayer, pledge.

DEVO: Done

Molekskin: there was a fox looking for something to eat at the ditch

Loop of the Creek

  • When: 20190403
  • QIC: Redo
  • The PAX: Weewoo, Mcgruff, cornfed, urkel, redo


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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: decent

FNGs: none

The Thang:

We ran some miles, some of us 3 and some and some of us 4 and some. And maybe one ran 5 and some.

Announcements, pledge, prayer requests, prayer.

Devo: Done

Undercover Workout

  • When: 20190402
  • QIC: Redo
  • The PAX: Tinder, Jojo, Redo


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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: chilly and raining

FNGs: none

COP: SSHx20, TTTx10, LBACs OYO

PAX were instructed to grab a block and get under cover due to the cold rain coming down. The following exercises were performed:

Block swings, decline merkins, merkins, squats with block, lunges, and many more YHC forgot about. We did a lot of these exercises until time was called.

Announcements, pledge, prayer requests, prayer.

Devo: DONE!

The March Running of the Burninator

  • When: 20190327
  • QIC: Redo
  • The PAX: Redo, meter maid, urkel, goober, cornfed, stringbean, sofia, weewoo, Inspector Gadget (respect), futurama


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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: Freaking winter is back apparently

two ruckers got in some good livin prior to the run-Sofia and Stringbean.

FNGs: one-Steve Kiser 70 (respect)

Disclaimer: Given

The Thang:

PAX were given instructions on the burninator: run the 1/2 mile track and improve time by 30 seconds each time around for 45 minutes.

All started at 11 min pace and here are the results:

YHC: got down to 9:17

Ruckers (2) Sofia and Stringbean: started at 13min and finished with negative splits at 12min pace

Meter Maid and Weewoo: got down to 6:30 pace

Futurama: got down to 5:45 pace

FNG: got down to 10 min pace

Goober: got down to 9 min pace

Urkel: got down to 9:30 min pace

Cornfed: Got down to 10 min pace

Numberama, namarama, pledge, announcements, prayer requests, prayer.

Devo: YHC talked about how God puts scriptures in front of us sometimes and it is not always clear why. YHC talked about a quote and scripture the he read this morning that was made very clear after running with the FNG. The quote by an unknown author was “Be Strong. You never know who you are inspiring.” The scripture was Philippians 2:4-Let each of you look not only to his own interests, but also to the interests of others.

YHC talked about how as the last few days wind down on the job, coworkers are coming up and mentioning how inspiring it has been to them to hear about the workouts and the events YHC has done with most of you all weirdos. F3 and YHC have gotten people off the couch and into a different mindset, just by being around it. Awesome. But more importantly, YHC had to opportunity and privilege to run with the FNG and when and if you are lucky enough, YHC hopes you hear his story of inspiration. His spirit, faith and resilience is truly remarkable. Thank you Inspector Gadget for coming out and inspiring YHC on this chilly morning.

Moleskin: Mr. Kiser has had so many surgeries and body part replaced, it only seemed fitting that we name him Inspector Gadget. Remember, we are a simple folk around here!

Welcome Inspector Gadget (respect).

Run the Creek

  • When: 20190318
  • QIC: Redo
  • The PAX: Redo, meter maid, training wheels, urkel, tko, mack, weewoo, doctor octopus, BJB, Cornfed, Olaf, Beanie Baby


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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: Nice

FNGs: no FNGsC

The Thang:

We Ran the Loop

Numberama, namarama, pledge, announcements, prayer requests, prayer

DEVO: Done

What Hype?

  • When: 20190312
  • QIC: Redo
  • The PAX: Friar Tuck, cornfed, urkel, olaf, bedpan, redo, sophia,tinder


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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: 55 degrees

FNGs: None 

COP: SSHx20 IC, Don Quixotex15 IC, TTTx15 IC, Imperial Walkerx20 IC

The Thang:

PAX were instructed to grab a block and mosey to basketball court. YHC pulled a weinke out of the ol pickup truck and hoped for the best. Deconstructed burpees it is!

Squats with block x 20 on Q last one hold down for 20 seconds

Plank hold for a long time

Merkins x 30 IC

IN/OUTS x36 IC

Bobby Hurley x 50 on Q

Lunge walk to other end of basketball court to wall. blocks optional

Balls to the wall for a long time

hand release merkins to inchworm back to other end of basketball court

Flutter kicksx25 IC

LBCsx30 IC

WWIx30 on Q

Boxcutters x20 IC

Freddie Mercury x 20 IC

Play a game of burpee/blocks. PAX place blocks in a line across the midcourt and count off 1 2. teams formed and teams instructed to complete 3 burpees and grab ONE block and take back to own side and block has to remain on basketball court. for some reason, cheating is heavily utilized in this game, so YHC ended after a while and had the PAX get 10 burpees in for cheating. Stow the blocks, recover recover.

Numberama, namarama, announcements, prayer requests, prayer

Devo: Know why you are doing the things that you do. F3, work, whatever, know your why. Too many things can happen if we are aimlessly going through life. God has a purpose for us.

YHC talked about the mental aspect of F3 and working out. The toughest part of the day, the hardest thing to do for the day. Preparing when things are going well, get us through the storms and trials easier than if we are sitting around waiting for something to happen.

Tinder mentioned the Admiral from the Navy (who he quickly pointed out are just the transportation for the Marines, but then Friar Tuck mentioned something about the Navy being the men’s department of the Marines) speaking about making your bed every morning and the importance of doing something everyday.

Moleskin:

YHC and Sophia got in a SCS with 3.3 miles preparing for the P200, trying to make our teams proud! YHC hopes that Friar Tuck and Bedpan got the beatdown they were looking for. YHC still does not know where the hype was for this BC. Friar Tuck crazy man!!