Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Been a While

  • When: 20200707
  • QIC: Redo
  • The PAX: Tinder, Sophia, prayer request


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Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: hot and drizzly

COP: SSHx10, TTTx 10

The Thang: THE DIRTY DOZEN

Pax grabbed a block and headed to shelter. This morning would be tabata training and it looked something like this:

40 seconds work/20 seconds rest

12 exercises=1 round

after round is complete rest for one minute. rinse and repeat until time is called.

the 12 exercises:

Squats

OHP

WWI situps

Curls for the girls

Flutter kicks

Merkins

Mountain climbers

Triceps extensions

block swings (kettlebell swings)

Block press

Freddy Mercury

Bobby Hurley

3 complete rounds were done before PAX were instructed to stow blocks.

COT:

Announcements, pledge, namorama, Numberama, prayer requests, prayer

Devo: the enemy is always attacking and looking for a way to get into our thoughts. Be vigilant

11s at the ditch

  • When: 20200220
  • QIC: redo
  • The PAX: tinder, Sophia, prayer request, 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: 48*, no rain

FNGs: Zero FNGs

COP: 10 x ssh, 10 x squats, 10 x ttt

The Thang:

11s yhc picked first set, then pax choice
squats w block and bear crawl to other side merkins mosey back

tinder picked
sumbitches sneaky lunge to flutter kicks.
time was called

Mary:no time

Numberama, namarama, Pledge and COT, Announcements

Devo: done

Moleskin: stupid bear crawls were a bad idea

l-o-v-e at the den

  • When: 20200214
  • QIC: redo
  • The PAX: olaf, cornhole, mr feeny, saget, used to, outhouse, teddy ruxpin, Android, cornhole, Tebow, oops, mcfly, Motown, urkel, g I Jane, tinder redo, brokeback


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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: 48*, no rain

FNGs: Zero FNGs

COP: warm-up and light stretching

The Thang:

dora workout. pick a soulmate and while one completes exercise, other runs
L-lunges 150
o- OHP 200
v- v-ups 250
e- elbow to knee 300

love was made at the den

Mary: flutter kicks x66

Numberama, namarama, Pledge and COT, Announcements

Devo: done

Moleskin: Redo and G I Jane finished first…old men rule

fartleks at the creek

  • When: 20200212
  • QIC: redo
  • The PAX: glowstick, goober, discount, Redo, chedda, one bar, Sophia, meter maid, Snyder, 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: 62 and beautiful

FNGs: Zero FNGs

The Thang:

run the fartleks…YHC used the lightpoles for points to run various speeds.

Numberama: 10

Namerama: snyder, Meter Maid, redo, goober, glowstick, Discount, prayer request, chedda, one bar, sophia

Pledge and COT
Devo: being in community is important in our lives. lets work on being together ouside of F3 as well. continue to think about and reach out to thise who we are missing.
Acts 2:42-47

february king of the corner

  • When: 20200207
  • QIC: redo
  • The PAX: olaf, cornhole, mr feeny, saget, used to, outhouse, friar tuck, redo, brokeback


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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: 62 and windy

FNGs: Zero FNGs

COP: 10 SSH, 10 TTT, 10 lbac front and 10 lbac back

The Thang:
king of the corner
20 squats with block
20 ohp with block
20 curls with block
20 lbc
run across parking lot 10 burpees run back
rinse and repeat x 10

saget won with a time of 26 ish minutes
the rest of us didnt win and YHC rode the struggle bus in the back of the pack

Mary: nope

Numberama: 9

Namerama: brokeback, mr feeney, Redo, Saget, Olaf, used to, outhouse, friar tuck, cornhole
cc
Pledge and COT

Announcements: p200 volunteers, career day at stall high school

Devo: its easy to slip out of routine and hard to get back out. do

Moleskin: friar tuck merlot x 2

The Sakrete

  • When: 20200206
  • QIC: redo
  • The PAX: redo, discount, olaf, urkel, mr feeny, brokeback, spooky, saget, G I Jane


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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: 70 and glorious

FNGs: Zero FNGs

COP: watching Urkel push out 25 squats while we stood around

The Thang:

We ran. We ran so far away…from the flag. And then came back.
And then we watched urkel knock out 50 squats for the running challenge

Numberama: 9

Namerama: Urkel, mr feeny, Redo, brokeback, Saget, Olaf, Discount, spooky, g i jane

Pledge and COT

Announcements: Upcoming events: Rugged Maniac (14 Mar); Swamp Fox Challenge (21 Mar); Palmetto 200 (27&28 Mar); Mens Hike; Cooper River Bridge Run (4 Apr) Teen suicide seminar at Journey Church Feb 22.

Devo: Build your spiritual, physical, emotional, mental muscles slowly by starting small and adding intensity when you are ready. This creates lasting change.

Moleskin: Sakrete is number one and always will be

Super Bowl Recovery Run

  • When: 20200203
  • QIC: discount
  • The PAX: urkel, olaf, redo, discount, first alert, weewoo, chedda, beanie baby, prayer request, meter maid, doc oc


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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: 48*, no rain

FNGs: Zero FNGs

COP: warm-up and light stretching

The Thang:

Recovery Run (from Super Bowl Events & Events), Ran the big loop (approximately 3.7 miles)

Numberama: 9

Namerama: Urkel, Prayer Request, Redo, Meter Maid, Wee Woo, Saget, Olaf, Discount, Doctor Octopus

Pledge and COT

Announcements: Upcoming events: Rugged Maniac (14 Mar); Swamp Fox Challenge (21 Mar); Palmetto 200 (27&28 Mar); Mens Hike; Cooper River Bridge Run (4 Apr)

Devo: There is never a perfect time to do something, just do it, don’t wait on others to do it, you create the initial momentum

Iron Pax challenge week 3 @ the Ditch

  • When: 20190917
  • QIC: Redo
  • The PAX: Redo, saget, Sophia, tinder, Olaf, urkel, GI Jane, prayer request, beanie baby, mcfly, mcgruff, 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: Low 70s

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

IW x 10 IC

LBAC: some

Open pax challenge week 3
10 pullups
15 jump over block burpees
20 curls
25 squat thrusters
30 reverse crunches

AMRAP for 43 minutes

Prayer request-310 reps 3+ rounds
Sophia-410 4+rounds
Beanie baby-145 1+ round
GI jane-600 reps 6 rounds
Redo-560 reps 5+ rounds
Greenbags-710 reps. 7+rounds
Futurama-919 reps 9+ rounds
Mcgruff-508 reps 5+ rounds
Olaf-645 reps. 6+ rounds
Saget 900 reps. 9 rounds
Urkel-400 reps. 4 rounds
Tinder-710 reps. 7+ rounds
Mcfly-500 reps. 5 rounds

Outstanding work with this one…it was a hoot and a half

YHC failed at the BOM and COT with the exception of the prayer requests and prayer due to time constraints and respecting everyone’s time.

August 2019 Burninator

  • When: 20190828
  • QIC: Redo
  • The PAX: Redo, doctor octopus, glowstick, mcgruff, fanta


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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 1/2 mile track 30 seconds faster each lap for 8 laps. It was accomplished by redo and mcgruff. Fanta ran faster than anyone…on the loop. Glowstick was a lone wolf and mcgruff and I never caught him. Doc OC did his thing. Reported 9+ miles in 1:20 something…solid work

Numberama nameorama announcements prayer requests prayer

Devo: don’t be an asshole today

Laredo Rayme

  • When: 20190827
  • QIC: Redo
  • The PAX: Redo, Marsha Marsha Marsha, good times, juicy fruit, bedpan,Futurama, tinder, Olaf, prayer request, beanie baby, broke back, Mr feeney


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12 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Ditch. YHC got there a little early and measured out a flat 400 meters.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15
LBACs OYO

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

-futurama 18:something

-mr. Feeney 28:00

-tinder 29:26

-redo 29:58

-marsha Marsha marsha 29:58

-olaf 32:00

-bedpan 32:27

-good times 33:14

-fng 33:05

-prayer request 5 rounds 34:00

-beanie baby 4 rounds 29:00

-broke back 3 rounds 30:00

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

Devo:
Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.

When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you