Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Murph

  • When: 20200303
  • QIC: Saget
  • The PAX: Tinder, McFly, cosine


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Intro: YHC wanted a hard push with little direction but opportunity for mumble chatter  

Conditions: 60s and wet, the rain stopped just before 0500

Shortcake Special (Before the BC): Does yesterday count?

Ruckers: none

FNGs: 99 EHs and no takers

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

The Thang:

The Murph Hero WOD – 1 mile run, 100 pull ups, 200 pushups, 300 squats, 1 mile run

*modifications were made and distance was slightly off

6 Minutes of Mary: no time

Numberama: 4

Namearama: Saget, McFly, Tinder, Cosine

Announcements:

Pledge of Allegiance:

BOM: (Prayer)

Saget

Devo:

“Most men lead a life of quite desperation and go to the grave with the song still in them” -Henry Thoreau

Moleskin: of the 99 social media EH, Cosine was the only taker. It was so good to see an OG from the ditch.

The forgotten Q

  • When: 20200227
  • QIC: Saget
  • The PAX: Mr Feeney, GI Jane, Olaf, Urkel


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Intro: standing around waiting for any additional PAX, specifically Muscadine and hoping he could fix his tire issue

Conditions: 45 and windy

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Nada

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: walk across the Parking lot to the road

The Thang: most ran, YHC hobbled

6 Minutes of Mary: this is a run AO, get outta here

Numberama: 5

Namearama: Saget, Urkel, Olaf, Mr Feeney, GI Jane (R)

Announcements: P200 volunteers needed

Pledge of Allegiance:

BOM: 

Led by Saget

Devo: pay attention to the tension in your life. Don’t react too quickly and don’t ignore it. Pray on it and let God teach you what He needs you to learn.

Moleskin: so I was reminded by Urkel that I had signed up to Q only after I HCd for another workout elsewhere. Thank you for keeping me honest gentlemen. 

Blind Boston

  • When: 20200221
  • QIC: Saget
  • The PAX: Tinder, Brokeback, GI Jane, Cornhole, Wolverine, mowtown, oops, olaf, Mr Feeney, outhouse


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Intro: If you have ever played Spades, then you know the hardest and most unlikely hand is the Boston. Boston would involve taking all 13 books (4 cards each) and blind would mean you are willing to wager this bet without even looking at your dealt hand first. So the blind part was easy, the PAX showed up.

Conditions: Wet and a cold 38

Shortcake Special (Before the BC): None

Ruckers: No one

FNGs: Nope

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, Squats x 10

The Thang: Two sets of 13’s were preformed simultaneously by each member. Station 1: descending Pull Ups from the saw horses (12,11,10…)

Station 2: ascending Block Swings at the parking lot mid point (1,2,3…)

Station 3: Hold plank with descending block pull through (each arm counts as 1)

Station 4: ascending Single arm row (lawn mower) (each arm counts as 1)

The transition across the parking lot was meant to be bear crawl with the block up and crawl bear with block back, however once 2 block shattered due to the terrain and temperature we substituted walking lunges in their place. A total of 5 blocks meet their demise.

6 Minutes of Mary: Flutter kicks x 51 IC and LBCs x 20 IC

Numberama: 11

Namearama: Saget, Tinder, Brokeback, GI Jane, Cornhole, Wolverine, mowtown, oops, olaf, Mr Feeney, outhouse

Who showed up? Most Qs use the voice recorder on their phone to remember this information.

Announcements: P200 volunteers needed

Pledge of Allegiance:

BOM: Led by Saget

Devo: Similar to the Creek message on Wednesday. Tying in the life choices as a father when it comes to holding your kids accountable without being overbearing.

Lunging 8s

  • When: 20200219
  • QIC: Saget
  • The PAX: Urkel, Wee Woo


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Conditions: Cold and Wet (Again, my fault for the moisture level. Only when I run apparently)

Shortcake Special (Before the BC): nope

Ruckers: nada

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: Finding out I was the Q

The Thang: We ran figure 8s with walking lunges the length of the junction.

6 Minutes of Mary: No time

Numberama: 3

Namearama: Saget, Wee Woo, Urkel

Announcements: Sign up for P200 volunteer station

Pledge of Allegiance:

BOM: Led by Saget

Devo: The obstacle in your life are meant to glorify God. Challenges that are beyond your ability are meant for you to lean on His strength.

Logging Miles

  • When: 20200213
  • QIC: Saget
  • The PAX: olaf, teddy rueben, oops, urkel, gi jane, mr feeney


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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.

Conditions: 58 and breezy

Shortcake Special (Before the BC): Nope

Ruckers: Nadda

FNGs: None

COP: Pep talk and wondering where Feeney was with the shovel

The Thang: We ran.

6 Minutes of Mary: No time

Numberama: 7

Namearama:

olaf, teddy rueben, oops, urkel, gi jane, mr fennel, saget

Announcements:

P200 Volunteers needed!

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo: Psalm 3:27 – “Don’t withhold good from those to whom it is due, when it is in your power to act.” Don’t be a dick

Moleskin:

 

Lucky 7s

  • When: 20200211
  • QIC: Saget
  • The PAX: friar tuck, tinder, beaker, urkel, prayer request, mcfly


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Intro: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Conditions: 68 and warm

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Not today

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: 11 Burpees for the Train, Merkins to Sallie

The Thang: Lucky 7s – 7 exercise, 7 reps, 7 rounds

Merkin, Dips, Derkin, Extensions, Irkin, Shoulder press, Chest press

Run 100m loop between sets. Repeat!

6 Minutes of Mary: Bohemian Rhapsody x 21, American Hammer x 21, LBC x 21

Numberama: 7

Namearama:

friar tuck, tinder, beaker, urkel, prayer request, mcfly, saget

Announcements:

Get signed up as a P200 Volunteer

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo:

Failure to prepare is preparing to fail. Take baby steps every day to better yourself mentally, physically, spiritually, and financially. Be prepared!

Moleskin:

Welcome back Beaker with the double merlot.

The Den-Iron PAX W0

  • When: 20190830
  • QIC: Saget
  • The PAX: Mr. Feeney, GI Jane, Olaf, Marcia Marcia Marcia, Thin Mint, Prayer Request, Dovetail, Weezer, Winslow, Used To, Outhouse, Oops, Friar Tuck, Tender, Brokeback


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16 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Den.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15

The Thang – Laredo

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

Results

Saget 19:25, Mr. Feeney 19:54, GI Jane 22:53*, Olaf 25:02, Marcia Marcia Marcia 24:50, Thin Mint 28:23, Prayer Request 28:56, Dovetail 28:57, Weezer 24:40, Winslow 31:33, Used To 31:33, Outhouse 26:09, Oops 35:50, Friar Tuck 31:27, Tender**, Brokeback**

*Something about Mexican food

**Alternate workout and time recording (Thank you men for your assistance and way to be accountable to one another!)

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

Devo: Failure is an option, its only way we grow and learn. Forgo the old adage of “If money and resources were not a concern what would you do for a living?” YHC knows he would become stagnate, instead ask yourself “If I could learn from any failure and not be defeated what would I choose to do?” Mr Feeney added that we need to have a growth mindset for learning and not categorize ourselves based on what we have been told our entire lives. Friar Tuck: How do you get back up? Outhouse: Thomas Edison learned a thousands ways how not to make the lightbulb.

Moleskin: It has been a pleasure to establish and help grow The Den from its inception. Today the shovel was handed off to Mr Feeney as the new AOQ. I know without a doubt his leadership will continue the growth and invigoration of male leadership throughout our community.

Be Efficient

  • When: 20190816
  • QIC: Saget
  • The PAX: Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine


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Intro: YHC can be long winded in his WOD and devo so lets work on being efficient with our time and make this count!

Conditions: Humid and still 75

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Nick Harris – Splash Gordon

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 20

The Thang: 

Super Sets 4 rounds each

Squats w/ block x 10, Burpees x 10

Lunges w/ block x 10 IC, Block swing x 10

Step ups x 20 IC, Plank x 26 count

Merkins x 10, Wood choppers x 10 IC

6 Minutes of Mary: 

No Time due to FNG naming and Q school

Numberama: 

26

Namearama:

Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine, sage

Announcements:

Tuesday nights 1800 hrs at Carnes Crossroads, convergence at bedrock 0700 Sept 2

Pledge of Allegiance:

BOM: (Prayer)

Devo: Take the time to be intentional!

Moleskin:

The FNG earned his name Splash Gordon after taking off from the workout during burpees for the train x12 for some “water.” Later after BOM he graciously stepped away during devo to splash Merlot. Hence the name Splash Gordon. 14 Men stayed after for Q school with Muscadine for which I was reprimanded for providing a more accurate count prior so there would be enough Q packets. Way to show off gentlemen and step up to be future leaders with F3 and your community. Please continue to out perform all expectations. Please remember it is ok to Q the Q, we all need to learn how to manage constructive criticism.

KotC August Ed.

  • When: 20190802
  • QIC: Saget
  • The PAX: Uga, thumper, mr Feeney, weezer, brokeback, Tecmo, outhouse, glow stick, used to, prayer request, ji jane


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Intro: 12 Men battle it out to see who would reign as “King of the Corner”

Conditions: Humid

Shortcake Special (Before the BC): 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, ttt, IW, Merkins

The Thang: 
Monthly fitness test: Squat press x 20, Curls x 20, Block swing x 20, Sit ups x 20, spring to the end of the parking lot, Burpees x 10, Sprint back to the start and repeat for 30 min AMRAP

Rounds completed:

used to 5 Tecmo 9.63 broke back 1, uga 7.6 thumper 8.2  weezer 8.6 mr Feeney 7.9 prayer request 3 ji Jane 6 outhouse 6.2 glow stick 5 Saget 9.6

6 Minutes of Mary: 
No time

Numberama: 12

Namearama: Uga, thumper, mr Feeney, weezer, brokeback, Tecmo, outhouse, glow stick, used to, prayer request, ji jane, Saget 

Announcements:
Tuesday night 1800 @ Carnes Crossroads attempt to gauge the interest of an evening AO on the GC side of the region

Pledge of Allegiance: Done

BOM: (Prayer)
Saget

Devo:
Saget

Moleskin:
Great effort and new PRs set by the PAX. Word of the day: Diligence – working hard with patience. Your underlying tone and attitude matter when getting a job accomplished.

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”