Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

11 Days Til Christmas!

  • When: 20201214
  • QIC: Swinger
  • The PAX: Gruber, Defib


by Leave a Comment

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

Conditions: 60

FNGs: None

COP:

  • LBAC, forward and reverse (x11, IC)
  • Don Quixote (x11, IC)
  • Hillbillies (x11, IC)

F3 gives the best Christmas presents…grab a block

The Thang:

Take the blocks for a walk around the AO, periodically stopping to appreciate Christmas. At each stop, one PAX answered the question: What is your family’s favorite Christmas tradition? Then the PAX led the exercise of his choice, 11 reps.

At the ball fields, 11’s – with Squats and ‘Merkins

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have received? Then the PAX led the exercise of his choice, 11 reps.

At the palm trees (11 palm trees total (we skipped two trees, for reasons)) – one block thruster at each tree

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have given? Then the PAX led the exercise of his choice, 11 reps.

 

Mary:

No time

Numberama: 3

Namerama: Gruber, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Bring joy!

Moleskin:  It was fun to hear about the PAX’s Christmas experiences, and I think we had a good workout as well. Thanks for letting me lead!

 

11’s to keep us warm

  • When: 20201102
  • QIC: Swinger
  • The PAX: Gruber, Defib, Manana


by Leave a Comment

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

Conditions: 48

FNGs: None

COP:

  • Walk in circles while doing arm circles to keep warm. (today was Charleston winter)
  • 10 Hillbillies

Grab a block.

The Thang:

Suitcase carry the block to the ball fields.

  • 11’s
    • ‘Merkins on block, OQ
    • Suitcase carry block to the other side
    • Curls, IC
    • Suitcase carry block to other side
  • Suitcase carry block back to flag.
  • 8’s
    • Floor sweepers, IC
    • WW1 Sit Ups, OQ
    • One quick lap around gravel lot between sets

Totals:

  • 2 miles rucked (much of that while carrying a block)
  • 55 ‘Merkins
  • 110 Curls
  • 56 Floor Sweepers
  • 28 WW1 Sit Ups

Mary:

  • See above

Numberama: 4

Namerama: Gruber, Defib, Manana, Swinger

Pledge and COT

Devo: (Thanks Defib!) Enjoy the time you have

Moleskin:  It has been firmly established that YHC can’t count past 6, so Q-ing 11’s is always a bit of a risk. The PAX kept me honest, although Defib talked about doing AMRAP for each set instead of 11’s. Gruber was a speed demon today. If he misses a weekend run, stay out of his way!

 

What’s Gonna Work? Team Work!

  • When: 20201019
  • QIC: Swinger
  • The PAX: Gruber, Repo, Defib


by Leave a Comment

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

Conditions: 60

FNGs: None

COP:

  • 20 Jumping Jacks (IC)
  • 10 Done Quixote’s
  • LBAC, forward and reverse
  • 10 Hill Billies

Take a quick lap around the gravel lot

The Thang:

Ruck around the AO, stopping regularly to get swole.

  • At the first stop, YHC called 5 ‘Merkins, one Q, nice and slow.
  • At the second stop, Defib lead 10 curls for the girls, then YHC lead 5 ‘Merkins.
  • At the third stop, Repo lead 5 OHP, Defib lead 10 curls, and YHC, lead 5 ‘Merkins
  • At the fourth stop, Gruber lead 10 WWI sit ups, Repo 5 OHP, Defib 10 curls, and YHC 5 ‘Merkins
  • The pattern continued, adding squats, ruck swings, flutter kicks, and mountain climbers
  • The cherry on top was a walk around the circle, rucks over head

Mary:

  • 10 snow angles (IC) (The workout is exactly what it sounds like, minus the snow)
  • 15 American Hammer

Numberama: 4

Namerama: Gruber, Repo, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Have integrity. Be truthful in everything you say and do.

Moleskin:  Had some good chats on the walk/jog between the exercises and hopefully this helped bring us closer to the goal of looking like Defib. Great work fellas!

 

Instant Amnesia

  • When: 20200914
  • QIC: Swinger
  • The PAX: Gruber, Repo, Defib, Fish N Chips


by Leave a Comment

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

Conditions: 78

FNGs: None

COP:

  • 10 Jumping Jacks
  • 10 LBAC, forward and reverse
  • 20 Flutter Kicks
  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat
    • Be free of charge.
    • Be open to all men.
    • Be held outdoors, rain or shine, heat or cold.
    • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
    • End with a Circle of Trust.

The Thang:

Mosey to the ball field

  • At base 1 – on all fours, leg circles forward (5, IC)
    • Bear crawl up downs to next base (bear crawl. When Q says “down,” perform one push up)
  • At base 2 – donkey kicks (5, IC)
    • Bear crawl up downs to next base
  • At base 3 – burpees (5, OYO)
    • Sumo Squats to next base
  • At base 4 – ruck curls (10, OQ)
    • Lunge Walks to next base
  • At base 1 – kettle bell swings (10, OYO)
    • Lunge Walks to next base
  • At base 2 – thrusters (10, OYO)
    • Q sack to next base (walk with ruck over head)
  • At base 3 – overhead press (10, OQ)

With half the workout complete, it was time to test the PAX’s memory. We went backwards around the bases, repeating each exercise in the reverse order. YHC kindly waited for the PAX to remember and call out the next exercise. Incorrect guesses were rewarded with 5 burpees. The amnesia was instantaneous.

  • Q sack backwards to base 2
  • At base 2 – thrusters (10, OYO) (+5 penalty burpees)
    • Backwards lunge walk to previous base (or “klaw egnul” as Fish called it)
  • At base 1 – kettle bell swings (10, OYO)
    • Backwards lunge walk to previous base
  • At base 4 – ruck curls (10, OQ)
    • Sumo Squats to previous base
  • At base 3 – burpees (5, OYO) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 2 – donkey kicks (5, IC) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 1 – leg circles backward (5, IC)

Bernie sanders back to the flag (running backwards)

Mary:

  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat (+5 penalty burpees)
  • 10 flutter kicks (+5 penalty burpees)
  • 10 LBAC reverse and forward
  • 10 jumping jacks

Numberama: 5

Namerama: Gruber, Repo, Defib, Fish N Chips

Pledge and COT

Devo: (Thanks Defib!) Friendship is using your words and actions to show others you care.

Moleskin:  The PAX had been early awaiting a brutal Stalker Q, but it turns out we all had memory problems this morning. YHC had been coming up with ideas for a workout like this for later this month, but jumped at the opportunity to try it out today instead. Glad to know I’m not the only one who instantly forgets what exercise we just completed. This was a good chance to work out our bodies and minds. Thanks for the chance to lead!

 

Oh the places you’ll go

  • When: 20200817
  • QIC: Swinger
  • The PAX: Shrute, Repo, Chowda


by Leave a Comment

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

Conditions: 75

FNGs: None

COP:

PAX were told to be ready to move out at 5:00.

No flag was present, so we began with 10 penalty burpees, the on to the thang.

 

The Thang (based on Spartan Racing):

Tour of the country club. Wound up with 3.68 miles at an aggressive 11:34 pace.

Mary:

No time

 

Numberama: 4

Namerama: Swinger (SCS), Shrute, Repo, Chowda

Pledge and COT

Devo: When you pursue happiness through earthly things, you end up missing God and not being happy either. When you lose yourself in the pursuit of loving and pleasing Him, you not only get an intimate relationship with God, but He also gives you happiness as gravy on the side.

Moleskin:   In the preblast, YHC challenged the PAX to attempt 4 miles at an 1// min/mile pace. We did our best, but 11 min/mile feels a lot faster than it looks on paper and we didn’t quite hit the goal. Maybe next time…

 

“Bear”ly Humid at All

  • When: 20200224
  • QIC: Swinger
  • The PAX: Schrute, Dri Prime, Defib


by Leave a Comment

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

Conditions: 85, humid

FNGs: None

COP:

1 lap around gravel parking lot.

LBAC, forward and reverse (IC) x10, T-Claps (IC) x10, Big arm circles forward and reverse (IC) x5

Hillbillies (IC) x10

Squat x5 (slow 3 count down, slow 3 count up)

Caterpillar push up x5 (from a standing position, take 3 counts to bend over at the waist and touch the ground, 3 counts to walk hands in front into a plank position, push up taking 3 counts down and 3 counts back up, and 3 counts to stand back up)

Mosey to the ball field.

The Thang:

Reverse Indian run/bear crawl around the perimeter of the ball field (PAX form a line and bear crawl single file. PAX in front runs around the perimeter of the ball field until he catches the pack, then the next man runs. Continue until we have bear crawled the perimeter of the ball field)

PAX gather at the first base. One PAX calls an exercise. he takes a lap around the bases while the other PAX complete the exercise, OYO. Then all PAX move together (lunges, sumo squat, or suitcase carry) to the next base and repeat.

Once we had rounded all the bases, Reverse Indian run around the perimeter of the ball field.

One more lap around the bases with PAX calling the exercises at each base.

Exercises included:

  • overhead press
  • floor sweepers
  • ruck swings
  • curls (x2)
  • flutter kicks
  • one arm row
  • LBCs

Mary:

2 minute AMRAP sit ups, ruck on feet. Goal of 50 reps with good form.  Schrute got to 50 because he’s awesome. The rest of us still have work to do.

 

Numberama: 4

Namerama: Schrute, Dri Prime, Defib, Swinger (SCS)

Pledge and COT

Announcements: None

Devo:

Whenever God’s standard conflicts with our personality, our lifestyle, or our circumstances, an interesting phenomenon takes place. Our first instinct is to tweak His standard to fit our lifestyle…We create an idol by exaggerating certain features, distorting some, and minimizing others. God wants to reshape our inner person and strengthen our weaknesses, not just celebrate our strengths.
Over time (not instantly) a renewed mind results in a transformed life. (Romans 12:2 – Do not be conformed to this world, but be transformed by the renewing of your mind)
Renewal involves taking off the old (identifying the lies) and putting on the new
False beliefs that we tell ourselves:
  1. I’ve always been this way – belief that God messed up when He made you and that your past is bigger than God’s power
  2. Everybody else is doing it – belief that if enough people fall short of God’s absolute standard of right and wrong, then He will change the evaluation system to a sliding scale
  3. I can handle it – belief that I’m discerning enough to know what’s good for me and what’s not. I don’t need outside input.
  4. One time won’t hurt – belief that there are no consequences for sins that are committed only once. (Every habit has a first time…)
  5. Nobody will know – ignores the fact that we are never alone. Belief that the only consequences of sin is embarrassment and hassle of somebody finding out
  6. But I’m in love – love is the antithesis of sin, so to justify sinning with someone because you love him or her is completely illogical. Lust leads to sin; love does not. Obedience to God will enhance your ability to love others.
Examine your strongest temptations. False assumptions (lies) make temptation seem worth entertaining for the moment. What is the appeal, the promise of the sin? What do you tell yourself to justify the sin? Think through the conversations you have with yourself as you talk yourself into something you know is wrong.
Louder Than Words – Andy Stanley

Moleskin:   The humidity was humid today, and breathable air was hard to come by. YHC planned to do more bear crawls around the bases and around the ball field, but one lap or bear crawls with a reverse Indian run was more than enough for today. Great work everyone, and thanks for the opportunity to lead.

 

For Sparta!

  • When: 20200224
  • QIC: Swinger
  • The PAX: none


by Leave a Comment

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

Conditions: 50

FNGs: None

COP:

1 lap around gravel parking lot with 60 lb sandbag, waiting on PAX…

Do not put arms down until told

LBAC, forward and reverse (IC) x10, Big arm circles forward and reverse (IC) x5, Don Quixotes (IC) x10, Hillbillies (IC) x10

Arms down

Single-leg bridge (IC) x10 per leg

Caterpillar push up x10 (from a standing position, take 4 counts to bend over at the waist and touch the ground, 4 counts to walk hands in front into a plank position, push up taking four counts down and 4 counts back up, and 4 counts to stand back up)

 

The Thang (based on Spartan Racing):

  • Coupons
    • 60 lb sandbag
    • 5 gallon bucket filled with bricks and sandbags – no handle may be used for this coupon
    • The Key Chain – a chain with three bricks carabinered together on one end and one brick on the other end. This coupon is to be carried by gripping the top of the single brick from the top to test grip strength and biceps

 

  • Grab coupon and move to the ball field (YHC selected The Key Chain)
  • At the ball field, 10 burpees as quickly as possible at each base (40 total). Between bases: side roll, bear crawl, crawl bear, side roll.
  • Grab coupon and move to tire swing by baseball stadiums. YHC hung rings here before the workout.
    • AMRAP monkey bar swings from one ring to the other and back
    • AMRAP ring pull ups
    • AMRAP window washers (hold rings with elbows bent at 90 degrees. With legs hanging straight, lift legs straight in front and slowly back down)
  • Bring coupon back to flag

Mary:

1 lap around gravel parking lot with loaded 5 gallon bucket (didn’t want to leave any coupons unused)

 

Numberama: 1

Namerama: Swinger (SCS)

Pledge and COT

Announcements: None

Devo: Spartan Code:

  • Spartans push their minds and bodies to their limits.
  • Spartans master their emotions.
  • Spartans learn continuously.
  • Spartans give generously.
  • Spartans lead.
  • Spartans stand up for their beliefs, no matter the cost.
  • Spartans know their flaws as well as their strengths..
  • Spartans prove themselves through actions, not words.
  • Spartans live every day as if it were their last.

Moleskin:   YHC has been watching videos of Spartan races and had some inspiration. Many of the obstacles in a Spartan race require grip strength, so YHC put together The Key Chain to test and improve this. Some of the strength-based obstacles during the event include carrying sandbags or buckets loaded with gravel. There are several obstacles that are variations of monkey bars, so the rings were a good simulation. Crawls under barbed wire are also common obstacles, so this was simulated with rolls and bear crawls between the bases. If an obstacle is failed during the event, 30 burpees must be performed, so that was added to the beatdown as well.

This was a fun one. It used some muscles and movements we don’t always get to, and it showed. The bucket didn’t seem too heavy when I prepared it, but I was so gassed at the end I had a lot of trouble with the last lap around the parking lot. Sorry everyone missed it; maybe I’ll bring it back again…

 

Caterpillar Push Up Party for One

  • When: 20200210
  • QIC: Swinger
  • The PAX: Metallica, Tom Bihn (my ruck belt)


by Leave a Comment

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

Conditions: 45

FNGs: None- disclaimer given anyways (can never be too careful)

COP:

Do not put arms down until told

LBAC, forward and reverse (IC) x10, Big arm circles forward and reverse (IC) x5, Don Quixotes (IC) x10, Hillbillies (IC) x10, TTT (IC) x10

Arms down

Not sure a name for this, so maybe you can help me in the comments. For now, I’ll call it a caterpillar push up. Begin standing with arms over head and feet together. Bend forward at the waist and take 4 counts to bring hands on the ground. Take 4 counts to walk hands forward, ending in a plank position. Perform one push up. Walk hands back towards feet for 4 counts. Bend back up for 4 counts, finishing with hands in the air. (very thankful for the belt on my ruck on this one).

Caterpillar push up x5 (OYO…OQ…)

 

The Thang:

  • Quick mosey to the ball field
  • Bear crawl from base to base, alternating between forward and backward bear crawl at each base. Stop to perform exercises at each base and halfway between each base. Exercises included:
    • 10 Thrusters (OQ)
    • 10 Squats, down slowly for 3 and fast up for 1 (IC)
    • 10 Merkins (OQ)
    • 10 Flutter kicks (IC)
    • 10 Overhead Press (OQ)
    • 10 Single-leg bridges, each leg (OQ)
    • 10 Lawn Mowers, each arm (OQ)
  • Quick mosey to palm trees.
  • Perform one caterpillar push up at each tree and lunge-walk between trees.
  • Quick mosey between by baseball fields. Up and down all stairs at first stadium on the way to the playground.
  • 10 Pull ups (slick) by the tire swing
  • Quick mosey to the picnic shelter (can’t let FIA catch you walking…)
  • 10 Single-leg squats with one foot on the bench.
  • Mosey back to the circle.

Mary:

  • 10 Floor sweepers (IC)
  • Laps around the traffic circle during devo

 

Numberama: 1

Namerama: Swinger (SCS with ruck + 60lb sandbag)

Pledge and COT

Announcements: None

Devo: I had planned to share some highlights from a men’s breakfast I went to at New Spring over the weekend. We talked about three kinds of forgiveness: God forgives man, man forgives man, and man forgives himself.

  • Ask yourself, what is a sin that I have trouble believing that God can forgive?
  • Mankind murdered God’s son, and He forgave us for that. If He can forgive that, what could we have possibly done that would be beyond His forgiveness? All we have to do is ask, and we will be forgiven completely of ALL of our sins.
  • Ask yourself, who do you need to forgive? Who do you need to ask forgiveness from?
  • When you refuse to forgive someone, you yourself are weighed down by resentment. You set yourself free when you intentionally choose to forgive someone.
  • When someone owes you something, you feel superior. Sometimes we don’t want to forgive so we can stay in control over someone. Be humble and release that person into freedom by forgiving.
  • Ask yourself, what do you see when you look in the mirror? Do you see your sin?
  • If you are a Christian, you are not a sinner saved by grace, you are a New Creation, a child of God. That is what you should see when you look in the mirror. That is what God sees when He looks at you.
  • Do you think you are more important that God, where you can’t forgive yourself for sins that God has already forgiven you of?

If you have questions about any of this or want to talk about it more, please, please grab me after a workout or shoot me a message on facebook. 🙂

Moleskin:   After rucking for a year and getting hit in the head with bricks and steel for a year, I finally decided to get a belt for my ruck. The goal today was to do movements that were annoying without a belt and enjoy not getting slammed in the head. Mission accomplished.

To liven up my pity party of a solo workout, I cranked up the Metallica and decided to quickly jog between each location instead of walking. Sorry everyone else missed it, but I had a blast and am sore in all the right places.

’20s, 20:20’s, and 20’s

  • When: 20200103
  • QIC: Swinger
  • The PAX: Repo, Defib


by Leave a Comment

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

Conditions: 62

FNGs: None

COP: YHC and Repo took three laps around the gravel parking lot to get the blood pumping while we waited for Defib to show up so the real party could start.

To celebrate the Roaring ’20s we kicked things off with some swing dance moves (they don’t call me “Swinger” for nothing)

  • (10) Charleston
  • (10) Shorty-George
  • (10) LBAC forward and reverse (with spirit fingers)

 

The Thang:

20:20’s – With a 20 second timer, mosey to the ball fields for 20 seconds, AMRAP Merkins for 20 seconds. Rinse and repeat until we reached the ball fields. This one looked better on paper…

20’s – Beginning at one baseline on the ball fields, perform 19 reps of one exercise. Mosey to opposite baseline and perform 1 rep of a different exercise. Mosey back to first baseline and perform 18 reps of an exercise. Mosey to opposite baseline for 2 reps of a different exercise. Continue this patters until time was called.

Alternate who picks the exercises. This created a lot of variety, including: curls, calf raises, overhead press, 8-count body builders, calf raises (yes, there were repeats), 8-count curl, squats, upright rows, ruck swings, calf raises, lawn mowers, 8-count curls, donkey kicks, fire hydrants, shoulder taps, skater squats

Mary: No time

Pledge and COT

Devo: With people setting New Year’s resolutions, YHC decided to share some thoughts on goal setting from the book The 12 Week Year by Brian Morgan and Michael Lennington. PAX were challenged to think about their own goals for the upcoming year and post their goals below the Backblast on Facebook for accountability.

  •  The first step toward reaching your biggest dream isn’t asking “How” but asking “What if”
  • Criteria for each goal: (1) make them specific and measurable; (2) state them positively; (3) ensure they are a realistic stretch; (4) assign accountability; (5) be time-bound
  • To get different results, you will have to do things differently and do different things
  • From a radio sermon I heard over the summer: There are only two things you should never worry about: (1) Things you can control. If you can control them you are not a victim. Take action and change things instead of simply worrying about them. (2) The things you can’t control. If you can’t control things anyway, worrying won’t change anything.

Moleskin: Swing dancing started in the 1920’s, so I couldn’t pass up the opportunity to celebrate the 100-year anniversary the F3 way. A little grammar lesson on the pre-blast gave YHC just the inspiration needed for this workout. Thanks for letting me lead!

Strolling Through The Park

  • When: 20191216
  • QIC: Swinger
  • The PAX: Mañana


by Leave a Comment

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

Conditions: 44

FNGs: None

COP: 10 Hillbillies (IC), 10 LBAC forward (IC), (keep arms up) 10 squats (OQ), 10 LBAC backwards (IC), (arms still up) 10 calf raises (IC), 5 big arm circles forward (IC) 5 big arm circles backwards (IC)

The Thang:

Ruck around the AO, stopping frequently to move the computer bags. Stops included:

  • (5) 4-count Curls – Begin in the down/out position with ruck not touching your body. Go up for one count, slowly down for two, three, four.
  • (5) 4-count Merkins – Begin in the down position. Up on one, slowly down on two, three, four. (5) 4-count curls.
  • (5) 4-count Squats – Begin in the down position. Up on one, slowly down on two, three, four. (5) 4-count Merkins. (5) 4-count curls.
  • (5) 4-count Upright Rows – Begin in the up position. Down on one, slowly up on two, three, four. (5) 4-count Squats, Merkins, and Curls
  • (5) 4-count Squats, Merkins, and Curls
  • (5) 4-count Merkins and Curls
  • (5) 4-count Curls

We took a break near the tire swing for AMRAP pull ups. We went ahead and did our penalty burpees at this point as well, because someone HC’ed and then didn’t show up so no flag was present.

At the palm trees, introduced Bear Circus. Forward bear crawl to next palm tree. Then turn 90 degrees, and side bear crawl to next tree. Turn 90 degrees and crawl bear (backwards bear crawl) to next tree. Turn 90 degrees and bear crawl to next tree. Repeat until you run out of palm trees.

 

Mary: 8-count Floor Sweepers (left, middle + pulse up, right), American Hammer

Pledge and COT

Moleskin:  Thanks for letting me lead. Had a nice time catching up with Mañana. Bear circus wasn’t a great idea… but 8-count floor sweepers sure was!