Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Round Robin at Accelerator



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Intro: We had 10 Pax post at Accelerator. This is the largest number they have had in sometime. 

Conditions: It was a mild 50ish evening.

Shortcake Special (Before the BC): Grits

FNGs: Make sure to ask if there are any new guys (not FNGs, since they probably don’t know what an FNG is). Keep an eye if any folks show up late because they might be FNGs.

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:
25-Side Straddle Hops

15-Through the Tunnel

10-Merkins

The Thang: The Pax had to retrieve a cinder block, mosey to the tennis courts, and then pair up to begin. Once paired they were given an exercise. One person performed the exercise while their partner farmers carried the blocks around both tennis courts. Once that was accomplished they switched spots. The exercises are as follows…

Planks, Merkins, Squats, Burpees, LBC’s, Lt. Dans, Feddy Mercury’s.

We also split the blocks to mix it up a bit. While a partner Cussacked around one court the other did curls. Once complete they switched to over head press.

The blocks were stowed and we headed back to the flag for Mary.

6 Minutes of Mary: 
Mary got hers tonight in the form of a gaseous round of World War I sit-ups. 

Numberama: 
10

Namearama:
Limp Hose, Grits, Cheeta, J5, Mom Swap, Dorthy, Dry Prime, Mother Board, Bed Pan, and Sprinkles 

Announcements:
The F3 Christmas Party on December 13th at Oak Road Brewery. 

Pledge of Allegiance:

BOM: (Prayer)
Led by Sprinkles

Devo: “Practice the Pause”
Led by Sprinkles

Moleskin:
This was a good full body beat down. We welcomed back Dorthy who had been gone for a few years. He recently moved back to Summerville. This was also YHC’s first time back in the middle of the circle after about 6 months off. 

Stand By Your Man

  • When: 20180412
  • QIC: Spinkles
  • The PAX: Pretzel, Grits, High Times, Fish N Chips, Flo, High Stick, Picasso, Sackrete, Smokey, Muscadine, Fanny Pack, Peaches, KY, Too Much, Shroop, Boll Weevil, Milton, Peg


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Intro: It was a somber morning as 19 men posted at the Armory for the last time. This was also my first Q since I broke my neck and had surgery, sometime in September.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

 

Weather: 49 degrees

 

Disclaimer: No FNG’s

 

COP- 4 Count In Cadence

 25- Side Straddle Hops

15- SLOOOOW Cherry Pickers

10- Little Baby Arm Circles Forward

10- Overhead Claps

10- Little Baby Arm Circles in Reverse

 

The Thang: The pax moseyed to the newish block pile to retrieve a cinder block and then paired up at the horseshoe pits. One pax had to farmers carry both blocks on the sidewalk that surrounded the horseshoe pits, while the other performed a given exercise. Once their partner returned with the blocks they switched off. The exercises are listed below.

Burpees

Tricep Dips

Squats

Mountain Climbers

Monkey Humpers

Flutter Kicks

Sit-Ups

Hand Release Push-Ups

Jump Squats

Carolina Dry Docks  

 

6 Minutes of Mary: She did not get hers today due to time constraints.

 

Numberama: 19

 

Namearama:

 

Announcements:

 

Pledge of Allegiance:

 

BOM: 

 

Devo: 

 

Naked Moleskin: It was an honor and a privilege to lead the very last beat down at the armory. I may not have been at every Seismic beat down but I have been there since its inception. One of my most miserable beat downs took place right there. Goose was the Q and there were only 4 of us. I think it was only the second BC at Seismic and the low numbers were common back then. The weather was in the mid 30’s and it was raining like crazy. I recall laying on my back doing flutter kicks and looking up at the dark sky. All you could see was water cascading downward that was being illuminated by the street light. I said to myself, “IT WILL NEVER GET ANY WORSE THAN THIS!” That sentiment stands to this day. IT SUCKED! This BC sucked as well but it doesn’t hold a candle to that miserable February morning in 2015. Also a big thank you to everyone as I knocked off the dust as Q.

Block Ball

  • When: 20170818
  • QIC: Sprinkles
  • The PAX: KY, Rabbit Ears, Sprinkles


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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: 79 degrees with a 95% humid hell

FNGs: None

COP:  We gathered our blocks and headed to the wiffle ball field for the warm up. Once there we warmed up with…

Home Plate: 10- Squats Bear Crawl to first base with block

First Base: 10- Don Quixote’s bear crawl to second base with block

Second Base: 10- Curls bear crawl to third base with block

Third Base: 10 Flutter Kicks

Little did they know…

The Thang: Well the thang was exactly what we just did but just a little different.

Home Plate: 10-Squats/Bear Crawl with block to next base

First Base: 10-quats/ Bear Crawl with block to next base

Second Base: 10-Squats/ Bear Crawl with block to next base

Third Base: 10-Squats/Bear Crawl with block to next base…

 

Home Plate: 10-Don Quixote’s/ Cusask Block to next base

First Base: 10-Don Quixote’s/ Cusask Block to next base

Second Base:10-Don Quixote’s/ Cusask Block to next base

Third Base: 10-Don Quixote’s/ Cusask Block back to home…

 

Home Plate: 10-Curls/ Crab Walk to next base

First Base: 10-Curls/ Crab Walk to next base

Second Base: 10-Curls and this is where a suspicious vehicle parked near our start point so we headed back to the circle. It looked as if a not so attractive couple was going to have a little picnic at 05:30ish.

Once back at the circle we continued what was left of our beat down with some modification.

Pax had to perform an exercise while one pax farmers carried 2 blocks around the outside of the circle, until all pax had gone through. So everyone got 2 rounds of an exercise with 1 round of farmers carry. This carried over into Mary too.

2 rounds of curls with 1 farmers carry lap

Mary: 2 rounds of flutter kicks with 1 farmers carry

Numberama: 3

Namerama: KY, Rabbit Ears, Sprinkles

Pledge and COT

Announcements:

Devo: Practice the pause

Moleskin:   Well there were only three of us. That fart sack must have felt pretty damn good. It sucked, it was humid, it was hot, and it sucked. That is all…

Monday’s 2 for 1 Special

  • When: 20170807
  • QIC: Cold Cut & Sprinkles
  • The PAX: Ram Rod, Bob the Builder, QC, Cold Cut, Stalker, Chowda, AC/DC, Rosco, Test Tube, Woody, AWOL, City Slicker, Shotgun, High Stick, Sprinkles and welcome Grits


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On this day there was no designated Q on the sheet so Sprinkles and Cold cut split the workout to keep the Pax on their toes. Neither Q knew what the other had planned until it began.

Conditions: 79 and HUMID

FNGs: Welcome Grits

COP:  20 Smurf Jacks IC

15 Through the Tunnels

The Thang: This was the 2 for 1 Special! Cold Cut had the first half of the BC and Sprinkles took the second half.

The First Half: Cold Cut setup a series of cones and the Pax had to stop at every cone and do the reps as they passed the cone going out and back. (THIS REALLY SUCKED)

Cone 1- 5 Burpees

Cone 2- 10 Big Boy Sit-ups

Cone 3- 15 Merkins

Cone 4- 20 Squats

Cone 5- 25 Monkey Humpers

Cone 6- 30 Flutter Kicks

The Second Half: was done in honor of National Purple Heat Day. Sprinkles had his own set of 6 cones setup along the Bermuda Triangle. That were spaced about 20 feet apart. The Pax had to partner up and were given an exercise.

Round 1: 10 Merkins at each cone and lunge walk between each set of cones. After this was done you and your partner ran to the far point of the Bermuda Triangle where you then carried your partner to the corner where you started. (60 Merkins total)

Round 2: 10 Squats at each cone and lunge walk between each set of cones. After this was done you and your partner ran to the far point of the Bermuda Triangle where you then carried your partner to the corner where you started. (60 Squats total)

Round 3: 10 Little Baby Crunches at each cone and lunge walk between each set of cones. After this was done you and your partner ran to the far point of the Bermuda Triangle where you then carried your partner to the corner where you started. (60 Little Baby Crunches)

 

Mary: She was built into the last round

Numberama: 16

Namerama:

Pledge and COT

Announcements: 

Devo: “Practice the pause. When in doubt, pause. When angry, pause, When tired, pause. When stressed, pause. And when you pause, pray.”

Moleskin: Well after Cold Cut and Sprinkles double teamed the Pax there were some sore booty’s. I don’t think anyone walked away saying that they did not get anything from this beat down. Also welcome to our newest FNG Grits!

Spam

  • When: 20170705
  • QIC: Sprinkles
  • The PAX: Bob the Builder, Defib, Daisy, Sprinkles


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Conditions: 79 and HUMID as HELL

FNGs: None

COP:  10 Little Arm Circles Forward

10 Little Arm Circles Backwards

20 Through the Tunnels

The Thang: SPAM (Pax retrieved 2 blocks each and reported to the front of the club house. Once there they partnered up. While one Pax performed their exercise the other farmers carried his blocks about 4o yards and back. Then they switched.

2 servings of Spam were served:

Squats-20 4 count-Farmers Carry 2 blocks

Pickle Pounders-20 4 count-Farmers Carry 2 blocks

American Hammers-20 4 count-Farmers Carry 2 blocks

Merkins-20 4 count-Farmers Carry 2 blocks

Pax then ran a cool down lap around the Bermuda Triangle and reported back to the front of the Club House

Seal Jacks-20 4 count-Farmers Carry 2 blocks

Plank Jacks-20 4 count-Farmers Carry 2 blocks

Alternating Shoulder Taps-20 4 count-Farmers Carry 2 blocks

Monkey Humpers-20 4 count-Farmers Carry 2 blocks

Pax then ran a cool down lap around the Bermuda Triangle and reported back to the front of the Club House to retrieve one block. and report to the first of 8 cones for suicides.

Suicides- Cusack Block to the next cone in sequence and normal carry it back to the start. The further you go out the more that Cusack kills you!

This was all we had time for. We had to Farmers Carry the blocks back to be stowed. That last bit was a real ass kicker.

Mary: She had the day off!

Numberama: 4

Namerama:

Pledge and COT

Announcements: July GRT and Light

Devo: Refocusing the Drive

Moleskin:   Four men beat the July 4th hangover to celebrate Spams 80th birthday. The mumble chatter was minimal. Well except for Bob the Builder but whats new? The more he is getting his can kicked the more he talks. LOL!