Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

MOAB

  • When: 20190314
  • QIC: Saget
  • The PAX: Prayer Request, Redo, Futurama, Nuggets, Training Wheels, Tinder, Mack, Saget, Wolverine


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Intro: In a challenge to step up our game, YHC introduced a modified version of BOMBS and would like to encourage others to bring their own modifications to liven up old workouts!

Conditions: Comfortable

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: SSH x 20, TTT x 15, IW x 15, Arm Circles OYO

The Thang: Dora: Blockees x 30 (Mod: Burpees), Handstand Pushups off the wall x 60 (Mod: Carolina Dry Docks), Alt Merkins from the block x 90 (Mod: Merkins), Damn Its x 120 (Mod: V ups), MAX Lunges with the block x 150 (Mod: Step back Lunges). While one performs the WOD the other Bear crawls the length of the court and jogs back to switch until completion.

6 Minutes of Mary: None

Numberama: 
9

Namearama:
Prayer Request, Redo, Futurama, Nuggets, Training Wheels, Tinder, Mack, Saget, Wolverine

Announcements:
P200 Volunteers Needed!

Pledge of Allegiance:

BOM: (Prayer)

Devo:
Devo was lost in the Cloud somewhere and not found on the phone. The short of it is to be diligent in prayer for what is important in your life and be intentional.

Moleskin: Great push today and trying to modify up. Welcome to our transfer from F3 Charleston “Nuggets”

Flowers and Tires

  • When: 20190304
  • QIC: Saget
  • The PAX: Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)


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Intro: Time to get familiar with your Battle Buddy!

Conditions: Damp and Cool

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Rachael Ray

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: SSH x 20, TTT x 15, IW x 15, Arm Circles OYO

The Thang: PAX were instructed to grab a block, a battle buddy and line up behind the church on the side walk where tires were waiting. PAX initiated WOD by one man performing core (Rd 1: Flutter kicks, Rd 2: LBC, Rd 3: Freddie Mercury’s) while the other flipped the tire down 20 meters and back, followed by incline Merkins, 2 man squat with the tire, Durkins, 2 man OH tire press, 2 man single arm tire row. Wash, Rinse, Repeat for 3 rounds.

6 Minutes of Mary: 
No Time

Numberama: 
11

Namearama:
Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)

Announcements:
Sign up now to volunteer for the P200.

Pledge of Allegiance: done

BOM: (Prayer)
Saget

Devo:
Saget, Target your passion. It can be empowering or dangerous.
Moleskin: Other possible names for the FNG: George foreman, Bobby Flay, Paula Dean. Good push made by all, some modified but all attempted the script.

I must be lost

  • When: 20190218
  • QIC: Saget
  • The PAX: Redo, Mack, Dabo, Saget, Dr Oct, McFly, WeeWoo, Goober, Olaf, Bennie Baby, McGruff, Glowstick, Stringbean, BJB,


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Intro: Unexpected BC guy showing up to Q a run. What can go wrong!

Conditions: Warm 64 degrees, windy, some rain, and a full moon.

Shortcake Special (Before the BC): Stringbean

Ruckers: Stringbean

FNGs: Melvin Frick, welcome BJB

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:
SSH x 10 IC, more mumble chatter than expected for a simple warm up. Tough crowd!

The Thang: 
YHC wanted to complete a pyramid sprint but we made it all the way up, just never back down.

4 x 200m, 3 x 400m, 2 x 800m, 1 x 1600m with approx 1 minute rest between sprints. Rounded out the the last 400m with light poles sprint/jog (Frolic and skipping with jazz hands were suggested as a modification).

6 Minutes of Mary: 
None

Numberama: 
14

Namearama:
Redo, Mack, Dabo, Saget, Dr Oct, McFly, WeeWoo, Goober, Olaf, Bennie Baby, McGruff, Glowstick, Stringbean, BJB, (welcome)

Announcements:
P200, Freedom Men’s Hike

Pledge of Allegiance:

BOM: (Prayer)
Praying for Freedom Men’s Hikers and their work schedules, praying for the P200 teams and their safety

Devo:
2 Timothy 4:6-7 For I am already being poured out like a drink offering, and the time for my departure is near. 7 I have fought the good fight, I have finished the race, I have kept the faith. 8 Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing.

Devote yourself to the service of God and continue to push yourself when life gets difficult. Surround yourself with others that will lift you up and tell you the hard truth. Find your pace in life and partner with someone for accountability. Continue to grow, because no one can just show up with no training expect to be the fastest.

Moleskin:
The second half of the pyramid should have included a second set of 800m, 400, and 200m sprints for a total of 5.5 miles. However it wasn’t a shabby 5.5k with an average 8:40 min/mile when breaks were removed from the equation. Our FNG BJB attempted to be sincere, but our minds drifted to BBQ upon the mention of his name Melvin. So welcome Big Joe Bessingers, BJB!

I Can’t Feel My Legs

  • When: 20190215
  • QIC: Dabo
  • The PAX: Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia


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Intro: 13 Men at the Den for some 4 corners. Way to push gents!#F3counts

Conditions: Beautiful!!!

Shortcake Special (Before the BC): Redo

Ruckers: None

FNGs: None

Disclaimer: Not given, no FNG’s

COP:
SSH x 20, Through the tunnel x 15, Monkey Humpers x 10

The Thang: 
4 Corners, each corner has a specific workout x 15 reps. If you found a tire at your corner you flipped it to next corner. If no tire you did Lt. Dans to next corner. 

6 Minutes of Mary:  FreddieMercury,LBC’s and Flutter kicks 

Numberama: 
13

Namearama:
Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia,

Announcements:    P200 Volunteers,  Go Rick this weekend, Freedom Men’s Hike. (first meeting this Sunday@ 1800)

Pledge of Allegiance: Done!

BOM: Dabo- Pride

– Pride will steel your purpose

– Pride will kill your joy

*- When we ignore Gods instruction we are really rejecting his protection.*

– Pride says I don’t want to give up my life.

*- Pride says your yesterday is more powerful than Gods today. *

All the single ladies

  • When: 20190214
  • QIC: Saget
  • The PAX: Saget, McFly, Bedpan, Futurama, Prayer Request, Sophia


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Intro: Valentine’s Day Special. The PAX meet every lady I could dig up!

Conditions: Unexpectedly Chilly. 38 degrees, a 25 degree drop over 24 hours.

Shortcake Special (Before the BC): Sophia, who we thought was not sticking around until he came back half way through the warm up.

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:
SSH x 20 IC, Sallie with Merkins, Roxanne: Burpees on Roxanne and Bobby Hurleys on Red light while holding Al Gore in between

The Thang: 
The PAX moseyed down to the park for:

Cindy – 20 amrap 5/10/15 pullups,merkins,squats

Marguerita – 1 burpee, 1 merkin, 1 ssh, 1 sit up, 1 handstand for 5 minutes (completed approximately 5 rounds)

6 Minutes of Mary: 

Dolly – 6 in out and in x 20 IC

Rosalitas – 90 deg out and in x 20 IC

Annie – Plank sing arm while circ motion with other x 20 IC

Pickle Pounder – pulsing plank x 20 IC

Numberama: 
6

Namearama:
Saget, McFly, Bedpan, Futurama, Prayer Request, Sophia

Announcements:
Mens Hike, P200 Volunteers needed

Pledge of Allegiance:

BOM: (Prayer)
Led by Saget

Devo:
Led by Saget, brothers in Christ should put aside differences and focus on the most important commandment. “Love your Lord God with all of your heart, mind and soul. The second is to love your neighbor as yourself.” McFly added that these two commandments complete all 10 commandments from Moses and beyond. Bedpan emphasized the need to be less selfish and more selfless. Great discussion!

Moleskin:
Best part was during Mary when Sophia laughed out loud “Oh, all the workouts are named after girls. Now I get it!”

Fruit of Spirit

  • When: 20190208
  • QIC: saget
  • The PAX: saget, flash, uga, redo, mr feeny, urkel, pinwheel, wolverine, inboard


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Intro: Time for a kinder more gentle approach to a beatdown. I promised no blocks or anything heavy today and I delivered on that promise.

Conditions: Beautiful, low 60s!

Shortcake Special (Before the BC): Urkel and Redo for a ruck patrol of Faxback

Ruckers: Urkel and Redo

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:
SSH x 20, TTT x 10 (please), IW x 15, arm circles OYO

The Thang: 
4 Corners: Legs – Dynamic lunges (forward and back IC) x 15 ea leg, Bobby Hurley’s x 20, Squats x 20, Monkey Humpers x 20 IC.

Chest – Outcast Merkins x 10, Alt shoulder tap plank x 20, single wide arm Merkin x 10 ea arm, Alt shoulder tap plank x 20.

Shoulders – Carolina Dry Docks x 20 on all four corners with Bear crawl transition on the short sides and jail break on the long sides.

Abs – LBC x 30 IC, AH x 30 IC, flutter kicks x 30 IC, freddie mercury x 30 IC

6 Minutes of Mary: 
PAX choice x 25 each

Numberama: 
9

Namearama:
saget, flash, uga, redo, mr feeny, urkel, pinwheel, wolverine, inboard

Announcements:

Pledge of Allegiance:

BOM: (Prayer)

Devo:

Moleskin:
A heavy hand is not necessary to be productive or efficient. This lesson was applied in the workout by not using anything “heavy” to lift but using dynamically challenging movements. This requires more effort to control just as we are to have self control in our words and actions. When confronted with bad behavior from our children or attitude from our spouse we should rise above the use of a heavy hand. When I use a harsh tone, yelling or a knee jerk punishment it feeds the behavior I am trying to correct and in turn creates a never-ending cycle of bad decisions. Love and Mercy win the day.

Impromptu Q

  • When: 20190207
  • QIC: saget
  • The PAX: Corn fed, mcfly, ewok, prayer request, pinwheel, saget


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Intro: FNG was present so I was reminded to not send him to the hospital like several others in the past.

Conditions: Warm, muggy

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Welcome Ewok, PJ comes to us as a recruit from McFly’s church.

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:
SSH x 20, TTT x 10, IW x 15, Arm Circles OYO

The Thang: 
Grab a block and mosey to the court to line up length ways near the tennis court. 11s were the plan with Descending Squats, transition with walking lunges, Ascending American Hammers, and transition back via walking lunges. Hold Al Gore until the 6 is in. Second round: Descending Merkins, transition with bear crawls, Ascending Freddy Mercury’s, and transition back with bear crawls. Hold plank until the 6 is in. With short time, 101 curls for the girls to round out the work out.

6 Minutes of Mary: 
No time

Numberama: 
6

Namearama:
Corn fed, mcfly, ewok, prayer request, pinwheel, saget

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
McFly

Devo:
McFly

Moleskin:
Welcome Ewok who other wise would have been named jar jar, but we already have one. Scifi fan that everyone was struggling with, we were all hoping a sports team to pick on though buckeye was suggested and considered to mean.

Feb King of the Corner



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Intro: First Friday again, time to put your skills to the test. How many rounds can you finish in a 30 min ARAP.

Conditions: Pleasant

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:
20 SSH, 10 TTT, 15 IW, Arm Circles OYO

The Thang: 
King of the Corner. Squat thrust x 20, Curls x 20, Block Swings x 20, Big Boy Situps x 20, Sprint across the parking lot, Burpees x 10, and sprint back to repeat ARAP for 30 mins. Your Winner with 9.5 rounds, Futurama!!

6 Minutes of Mary: 
None

Numberama: 
8

Namearama:
futurama, urkel, useto, flash, mr feeny, sting bean, redo, saget

Announcements:

Pledge of Allegiance:

BOM: (Prayer)

Devo:
God speaks through us all, especially our children. Don’t discount your kids because you just might hear the Word God spoken through them directly to your heart.

Moleskin:
Love seeing the bat trade hands yet again this month. Great push by all and the gains many have made from one month to the next

T

Light Poles

  • When: 20190117
  • QIC: Dabs
  • The PAX: Olaf , Redo , Saget , Flash , Friar Tuck , Wolverine , Inboard , Sophia, Dabo


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Intro: 9 PAX got stronger and a little confused. 

Conditions: Rainy  

Shortcake Special (Before the BC):

Ruckers: None

FNGs: No FNGs.

Disclaimer: Not given, no FNGs. 

COP:
SSH x 15 IC

MH x15 IC

TTT x10 IC

The Thang: As a Group we started at pole 1 which was home base we did 1 burpee and then ran to pole 2 and did 2 burpees then back to one to do 1 burpee here is where it gets tricky. On the way to pole 3 you stop  at pole 2 and do the 2nd exercise that should be marked on the pole. You only stop 1 pole before  So on and so forth, We had 9 poles. 

6 Minutes of Mary: 
No Mary

Numberama: 

10

Namearama:

Olaf , Redo , Saget , Flash , Friar Tuck , Wolverine , Inboard , Sophia, Dabo

Announcements:

Liquefaction, convergence 

Pledge and BOM: Done

Devo: You know, Popeye the Sailor Man? It was clear he was our hero and Brutus was his natural enemy, threatening to harm poor Olive Oil, the love of Popeye’s life. Every episode, after Brutus’ taunting and bullying, Popeye reached the point where “that’s all I can standz, and I can’t standz no more.” Out came his can of spinach, down it went, and suddenly his muscles were popping and fists were flying. Brutus didn’t stand a chance!

I’m convinced we occasionally need to choose a “Popeye moment.” When the Enemy attacks and we keep struggling, we need to “draw a line in the sand” and have a showdown. That’s all we can stand, and it’s time to change.

Pyramid at The Den

  • When: 20190125
  • QIC: Pinwheel
  • The PAX: Flash, Redo, Dabo, Saget, Stringbean, Hacker, Mr. Feeny, Urkel, Streaker, Pinwheel


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When: 20190125
QIC: Pinwheel
The PAX: Flash, Redo, Dabo, Saget, Stringbean, Hacker, Mr. Feeny, Urkel, Streaker
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male
community leadership.
Conditions: Mid 30’s
Shortcake Special: Dabo, Stringbean, Redo, Olaf
Ruckers: Saget, Urkel, Redo, Stringbean
COP:  SSH x 20, TTT x 13, LAC OYO
The Thang: Pax were instructed to get a block and run back to the flag. This pyramid workout
builds off the previous exercise with a jog around the church between steps.
Pyramid workout:
10 Burpees, Loop
10 Burpees, 20 Overhead Press, Loop
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, Loop
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Merkins, Loop
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Merkins, 50 Box Cutters, Loop
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, 40 Merkins, Loop
10 Burpees, 20 Overhead Press, 30 4C-Flutter Kicks, Loop
10 Burpees, 20 Overhead Press, Loop
10 Burpees
Good push by Saget, Redo, and Mr. Feeny for completing the Pyramid workout!
Mary: no time
Numberama: 10

 Namerama: Flash, Redo, Dabo, Saget, Stringbean, Hacker, Mr. Feeny, Urkel, Streaker,
Pinwheel
Pledge and COT
Announcements: Charlie Post 5k and 15k tomorrow; USCG Chief Petty Officers Association
Devo: After hearing a story earlier this week from Training Wheels about helping a young man
whose car overheated, the one word I took from the story was accountability. We always talk
about being accountable for your actions, but how often do we verbally declare our
accountability? Sometimes during a workout, we may internally hold ourselves accountable but
will not acknowledge it. By declaring our accountability and acknowledging it, we are making a
formal declaration all to hear.
We must strive to be account for our successes and our failures. By acknowledging that “I
messed up”, it shows responsibility for actions. When we hold ourselves accountable for our
mistakes, we can ask a brother or God to help us in our time of need. The recognition of I need
help and asking for help is an important part for me with my relationship with God. There are
some things out of my control, but when there is an instance where I must hold myself
accountable, I declare my own faults and ask for guidance and forgiveness to improve myself.
Holding our fellow brothers and ourselves accountable lifts everyone to become better men,
husbands, and fathers.