Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Desconstructed Swampfox

  • When: 20200709
  • QIC: Sofia
  • The PAX: Prayer Request, Redo, Hacker, 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: Nice and muggy

FNGs: no FNGs

COP:  SSH (x15), TTT (x15 IC), Imperial Walkers (x15 IC)

The Thang:

In preparation for the monthly fitness test at The Ditch, to be held end of the month, YHC decided to deconstruct the Swampfox. The Swampfox monthly fitness test is comprised of 20 reps of the following: burpees, V-ups, and squats w/ block. This is then followed by a run down to towards the end of the trail and back to startex. This is conducted OYO for max “laps”.

Today YHC broke the Swampfox into 20 hand release merkins, 20 bobby hurleys, run to towards end of trail, 20 squats (no block), 20 V-ups, run back to startex. Rinse repeat together as one unit.

Mumble chatter: V-ups performed on your back … not to be confused with VBAC (Vaginal birth after c-section) 😉

Numberama: 5

Namerama: Prayer Request, Tinder, Hacker, Redo, Sofia

Pledge and COT

Announcements: All of them

Devo: 1 Cor. 10:13-14

F3 deck of cards

  • When: 20200702
  • QIC: Sofia
  • The PAX: 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: Perfect

FNGs: no FNGs

COP:  SSH (x15), TTT (x10 IC), Imperial Walkers (x10 IC), Little Baby Arm Circles forward/backword (x10/each IC)

The Thang:

F3 deck of cards … most of them

Numberama: 2

Namerama: Prayer Request, Sofia

Pledge and COT

Announcements: All of them

All the miles

  • When: 20200706
  • QIC: Sofia
  • The PAX: Prayer Request, Fanta, WeeWoo, 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: Wonderful

FNGs: None

The Thang: Nothing fancy, just the good ‘ol big loop.

Numberama: 5

Namerama: Prayer Request, Fanta, WeeWoo, Redo, Sofia (Q)

Pledge and COT

(Un)conventional Q

  • When: 20191019
  • QIC: Sofia
  • The PAX: Schrute, 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: perfect

FNGs: no FNGs

COP:  SSC, don quijotes, through the tunnel

The Thang:

Burpees, 15 reps x 3 sets

Ankle Biters – in cadence, 15 x 3 sets

Ruck burpees, 10 x 3 sets

Get ups – in cadence, 20 (10 per side) x 3 sets

Burpees, 5 minutes, all the reps

1 mile interval run

Mary: PAX choice followed by a little stretch-o-rama led by Tinder

Numberama: 3

Namerama: Schrute, Tinder, Sofia

Pledge and COT

Announcements: All of them

Tclaps: Tinder for his co-Q’ness to help YHC overcome his Q stage fright.

Crazy 8’s

  • When: 20191009
  • QIC: Sofia
  • The PAX: McGruff, Redo, Hacker, Meter Maid


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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: Beautiful

Shortcake Special: Meter Maid with an early start to knock out 4 miles.

FNGs: None

The Thang: Nothing fancy, just the good ‘ol crazy 8 loops around pond and municipal center.

Numberama: 5

Namerama: McGruff, Redo, Hacker, Meter Maid, Sofia (Q)

Pledge and COT

Announcements: replace with announcements

Devo: “Don’t be a dick”

All the things



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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: perfect

FNGs: no FNGs

COP:  SSC x 15

Little baby arm circles (front and back while YHC explained some of the things)

The Thang:

PAX count off by three’s.  Three’s mosey to the Block Pile and grab one block each. All PAX lined up and mosey down to the playground, handing off the blocks as needed.

(Concept – Simple rotate between three pain stations, once all pain stations complete line up for bear crawls and runs)

Round 1:

  • 10 Burpee pull-ups, 20 bench hops, 30 block presses
  • (All) Bear crawl from benches to the light post, run back

Round 2:

  • 10 Toes-to-bar (or knees to chest), 20 derkins on the bench, 30 curls for the girls
  • (All) Bear crawl from benches to the light post, run back

Round 3:

  • 10 Pull-ups, 20 toe taps on bench, 30 block swings
  • (All) Bear crawl from benches to the light post, run back

Round 4:

  • 10 Chin ups, 20 burpee bench hops, 30 merkins on the block
  • (All) Bear crawl from benches to the light post, run back

Round 5:

  • 10 Burpee pull-ups, 20 bench hops, 30 block presses
  • (All) Bear crawl from benches to the light post, run back

As we became pressed for time we wrapped up and mosied back to the flag, handing off blocks as needed.

Mary: no time for Mary, she will wait another day

Numberama: 9

Namerama: Bedpan, Beanie Baby, Nuggets, JoJo, Tinder, Cornfed, Prayer Request, Redo

Pledge and COT

Announcements: Various events upcoming including the Citadel Bulldog Challenge, Cooper River Bridge Run, Charleston GoRuck HTL.

Devo: Prayerfully consider what area of your life God is looking to change in you? Ask an accountability partner, or your spouse, what area of your life you could use some work in.

Moleskin: It was great to see all PAX push themselves through this Goose inspired Q, one of favorites he led at Seismic. No man was left behind.

Another lovely stroll



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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Intro: 8 PAX at The Creek including YHC for another lovely stroll through downtown Goose Creek via the “big loop”.

Conditions: Perfect

Ruckers: Discount was the lone brave sole that rucked, sticking to the half mile loop around the pond.

FNGs: Just Hart joined us and was named McGruff

The Thang: Course for the day was the big loop

Numberama: 8

Namerama: PAX names

Pledge and COT

Announcements: Goruck Tough/Light this weekend, several PAX participating. P200 volunteers signing up will help raise funds for F3.

Devo: “And we know that in all things God works for the good of those who love him, who have been called according to his pupose.” Romans 8:28

​ Deck of Cards – PATHFINDER style

  • When: 20180322
  • QIC: Sophia
  • The PAX: Saget, Erkel, TKO, Ophelia, Mack, Redo, BCG


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​Conditions: Cold as balls but not windy

The Warmup: Baby arm circles galore (little, big, front, backwards) while I explained the WOD before

The Thang: ​
(Set up)
6 Cones to mark the spots where we are going to do suicides.
Cone 6
Cone 5
Cone 4
Cone 3
Cone 2
Cone 1
(Start)
ALL Suits and Cards 2 – 6 = Suicide Cone touches.
Example: draw a number 2 card (Two Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. Done.
Example: draw a number 5 card (Five Cone touches): Start and Run to Cone 1, back to Start, run to Cone 2, back to Start, run to Cone 3, back to Start, run to Cone 4, back to start, run to Cone 5, back to Start. Done.
Rest of the cards:
Hearts: Jumping Jacks
Spades: Burpees
Clubs: Push Ups
Diamonds: Squats
Face Cards = 15 reps
Aces = 20 reps
Jokers = 25 reps
One PAX picked a card and led the execution/count for said exercise, the next PAX came up another card and led, rinse repeat until about 3-4 mins from time running out for the morning.
Mary-

Just enough time to sneak in a few flutter kicks before time was up.

Flutter kicks x50

Announcements, numberama, nameorama, pledge, prayer requests, prayer

Devotional: 

(based on article https://www.crossway.org/articles/bible-reading-that-satan-leaves-alone/)

Encouragement and warning to us as we read God’s word. Let’s be careful to not fall into the trap of reading purely for academic reasons (ie: historical facts, debate prep) or to catch up on our reading plan that we fell behind on; these are just two examples of ways that we may easily end up read God’s word yet not connect our heads to our hearts. In reading but not meditating in God’s word, not asking God to open our hearts and let us understand what He’s trying to tell us in that reading, then we may just missed the point … Satan’s ok with that.

Little fireside chat

  • When: 20180308
  • QIC: Sophia
  • The PAX: Wee Woo, Urkel, Bones, Saget, All In, Futurama, Ophelia, Redo


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Conditions: little chilliness in the air

The Warmup: Uncounted LBAC’s forwards and backwards. Indigenous run around the tennis courts to the ditch and to the coupon pile.

The Thang: ​Upon arrival at the coupon pile each PAX grabbed a single block and made way back to the flag to collect any rucks and sandbags that may be found. Alas, we found a 40# and 80# sandbag. March to open field across the ditch and partner up.

​Casualty carry workout (ruckers used their rucks as coupons, flatbacks used block and/or sandbags as coupons)

 

Fireman carry partner roughly 100 yards (no rucks/coupons)
Run back (casualty stays)
Farmer carry both rucks/blocks about 35 yds, execute 10 burpees (partner as well, from where he is)
Farmer carry both rucks/blocks about 35 yds, execute 10 burpees (partner as well)
Farmer carry both rucks remaining yds to meet partner, NO burpees
Now you are with you buddy
Execute a buddy drag  to the halfway point using buddy drag technique as demonstrated
Run back, grab rucks/coupons and run all the way back to startex (partner to help from the halfway back to startex)
Swap roles and execute
Shout out to Ophelia for showing the 80# sandbag and 2 blocks who’s boss, as he executed (twice) workout without a partner.
Upon completion of the casualty carry workout PAX executed a half PT test of pushups and situps.
Max pushups in 1 minute.
Max situps in 1 minute.
Load up and stow coupons.

Mary-

Flutter kicks x25

WWI situps x25 (blame Redo)

Announcements, numberama, nameorama, pledge, prayer requests, prayer

Devotional:

‘No temptation (test) has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it. ‘ 1 Corinthians 10:13

 

Reminder to the PAX to claim this promise that the Lord has given us and share it with others. Although we may feel overwhelmed, or see someone else overwhelmed, God has promised us that He will not give us more than we can handle. As if that were not enough, He also promises that He will provide a way out so that we can endure it.

Choose-your-route Wednesday

  • When: 20180307
  • QIC: Sophia
  • The PAX: Humpday, Wee Woo, Mack, Snowden, Flamingo, Urkel, Bones, Honey Boo Boo


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Weather:  Could always be colder.

Disclaimer: Not given as no FNG’s were in our midst.

The plan: To run some miles, therefore gaining the upper hand in the bracket of running runners (for those participating). I granted the liberty to the PAX of taking an out-and-back field trip run and others to run the coveted “8” loop around the AO; the only condition being that PAX stick together .

The Thang:  5 PAX went for a field trip run and successfully returned, eventually. 4 PAX ran the “8” loop. Special thanks to Bones for sticking with YHC during a session of C25k.

Shout out to Snowden for running to the AO, executing a field trip run, and successfully running back home. His opponent in the 1st rnd of bracket madness will have his hands full.

Pledge/Prayer/Devo:  Pleged/Prayed/Devo’d

Devo: Reflecting on the book of Joshua and how the Israelites in the had the Ark of the Covenant (God’s presence) with them and how it always went before them in battle. Having crossed into the promised land they faced many battles; they were only successful when they went into battle with the Ark of the Covenant. The battles we face daily are no different in that we will only have success if we have Christ before us and in the center of our lives.