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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Pop Quiz! Test Your F3 Knowledge

  • When: 20220611
  • QIC: Three’s Company
  • The PAX: Placebo, Motherboard, Pretzel, Gypsy, Waldo, Hollywood, Century, Chief, Bucky (FNG)


2022-06-15 by Threes Company Leave a Comment

Conditions: 80’s clear skies.

COP:

  • Side straddle hops x20 IC
  • Through the tunnel x10 IC
  • Imperial Walkers x20 IC
  • Little baby arm circles (LBAC) x15 IC (forward & backwards)
  • Overhead clap x10 IC
  • Merkins x10 OQ

The Thang:

The PAX ran to the shed to grab the blocks.

4 corners around the block

Mosy with block to Corner 1:

Hold plank – Pop quiz: in the correct order, what does F3 stand for? When the PAX answered correctly, we moved on to the next exercise. (Answer: Fitness, Fellowship, Faith)

  • Curls for the girls, x20 OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Mosy with block to Corner 2:

Hold a plank – Pop quiz: Fitness is the what that brings men out? Fellowship is the what that keeps the PAX together? Faith is the what that propels the mission into our community? When the PAX answered correctly, we moved on to the next exercise. (Answer: magnet / glue/ dynamite)

  • Overhead press, x20 OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Mosy with block to Corner 3:

Q sack in place – Pop quiz: what are F3’s 5 core principles? When the PAX answered correctly, we moved on to the next exercise. (Answer: All F3 workouts : 1. are free of charge; 2. are open to all men; 3. are held outdoors, rain or shine, heat or cold; 4. are led by men who participate in the workout in a rotating fashion, with no training or certification necessary; 5. end in a circle of trust).

  • Lawn mowers, x15 left, x15 right, OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Mosy with block to Corner 4:

Q sack in place – Pop quiz: what is F3’s credo? When the PAX answered correctly, we moved on to the next exercise. (Answer: Leave no man behind, but leave no man where you found him)

  • Damnits, x10 OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Run back to starting point at the Corner 1. Rinse and Repeat (got to second corner then ran into parking lot and around to the shed to stow the blocks).

Stow blocks. The PAX then played the exercise dice game for 10 minutes.

The PAX then mosied to the flag.

The PAX held legs at 6 inches, each HIM did 10 flutter kicks, one at a time.

Numberama: 10

Namearama: Placebo, Motherboard, Pretzel, Gypsy, Waldo, Hollywood, Century, Chief, Bucky (FNG), Three’s Company (QIC)

Pledge & COT: Complete

Devo: completely forgot to do the devo but I had one planned: the golden rule – “Do unto others as you would want them to do unto you.”

FNG: 1 – final choice was “Bucky”

Announcements: Charleston Memorial Stair Climb on Saturday, 6/18. Father’s Day convergence on the same day.

Q School: Gypsy and Century attended and are now officially Qs.

Moleskin:  The pop quizzes for the PAX was a good reminder and had everyone thinking. Some responses were quick and easy while others took some brainpower. Had a visitor from North Carolina (Chief) who was on business travel and decided to pay us a visit. Joined us for coffee afterward as well. Our FNG was named Bucky because he’s a Buccaneers fan and also looks like Tom Brady’s little brother. Coffeeteria followed at Coastal Coffee Roasters.

Filed Under: Fault Line

Less Than Ideal Beatdown

  • When: 20220326
  • QIC: Three’s Company
  • The PAX: Peg, Placebo, Motherboard, Pretzel, Waldo, City Slicker, Century, Shrute


2022-03-26 by Threes Company Leave a Comment

Conditions: 46-ish, clear skies.

COP:

  • Side straddle hops x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Imperial Walkers x20 IC
  • Little baby arm circles (LBAC) x10 IC (forward & backwards)
  • Marine Corps Merkins x10 IC

The Thang:

The PAX ran to shed grab to grab the blocks. In front of the shed:

  • Curls for the girls, x30 OQ
  • Merkins, x5 IC
  • Jump squats, x20 OQ

Mosey to around the long lap to the front of the playground:

  • Overhead press, x30 OQ
  • Merkins, x5 IC
  • Jump squats, x20 OQ

Mosey to the gazeebro:

  • Damnits, x30 OQ
  • Merkins, x5 OQ
  • Jump squats, x20 OQ

Mosey to the flag:

  • Tricep extensions, x20 OQ
  • Merkins, x5 OQ
  • Jump squats, x20 OQ

Mosey back to starting point in front of the shed:

Rinse and Repeat the Thang at each station except the 3rd exercise.  This was PAX choice, x3. End at starting point, then stow the blocks. 

In front of the shed, played a game of roll the doom die. Every HIM got a turn. The PAX then ran the long lap and met at the flag.

At the flag:

  • While holding plank, each HIM did 5 spider-man merkins, one at a time
  • While holding leg lift at 6 inches, each HIM did 25 flutter kicks, one at a time

Numberama: 9

Namearama: Peg, Placebo, Motherboard, Pretzel, Waldo, City Slicker, Century, Shrute, Three’s Company (QIC)

Pledge & COT: Complete

Devo: The only way to get better and improve your mental toughness is to do what sucks.

FNG: None

Announcements: Easter convergence at Doty Park on Saturday, 4/16, 0700. Charleston Bilingual Academy Workday, Saturday, 4/9.

Moleskin: BC was tough at first with the PAX including the Q out of breath on our first lap of exercises. Lightened it up by having a PAX choice but was still a good workout overall. Coffeeteria followed at Coastal Coffee Roasters.

Filed Under: Fault Line

Wind Burn

  • When: 20220312
  • QIC: Three’s Company
  • The PAX: Tinder, Mugsy


2022-03-13 by Threes Company Leave a Comment

Conditions: 60-ish, windy, no rain

The PAX met at the Summerville Downtown parking garage (instead of Faultline) since there was an 80% chance of thunderstorms. However, it was only windy and no thunderstorms were observed.

COP:

  • Side straddle hops: x20 IC
  • Don keyote: x10 IC
  • Imperial walkers: x10 IC
  • Little baby arm circles: x15 (forward & backwards) IC
  • Overhead Clap: x10 IC
  • Through the tunnel: x10 IC

The Thang:

  • Merkins, x20 OQ
  • jump squats, x20 OQ
  • flutter kicks, x20 IC
  • Freddie mercuries, x20 IC
  • mountain climbers, x20 IC

Lunge walk to bottom of ramp, then bear crawl up the ramp.

Rinse and Repeat The Thang, x3 total.

The PAX then partnered up with a battle buddy. Q was the odd man out. One held a plank while the other two ran to the other end and did 10 burpees, ran back then switched. Then, same concept except this time one held an Al Gore (squat) while the other two ran to the other end and did 20 4-count hello dollies. Then, same concept except this time one held a leg lift at 6″ while the other two ran to the other end and did 20 squats, ran back and switched.

Lunge walk to bottom of ramp, then bear crawl up the ramp.

Rinse and repeat the “partner up”, x2 total.

The PAX then ran to the top of the parking garage and did a 10 count. The PAX then ran to the bottom of the garage and did another 10 count while chugging water.

The PAX then ran to the downtown square.

At the stage:

  • incline Merkins, x20 IC (Marine Corps style push-ups)
  • dips, x20 OQ

At the fountain:

  • decline Merkins, x20 IC (Marine Corps style push-ups)
  • dips, x20 OQ
  • step ups, each leg, x20 OYO

At the tree:

  • decline Merkins, x20 IC (Marine Corps style push-ups)
  • dips, x20 OQ

The PAX then ran back to the parking garage to recover.

Numberama: 3

Namearama: Tinder, Mugsy, Three’s Company (QIC)

Pledge & COT: Complete

Devo: Do what sucks. That’s the only way you get better and improve your mental toughness. Don’t avoid the harder things. Face them.

FNG: None

Announcements: Make a public F3 post on social media and include the F3 Summerville public page and website and the QR code. St. Paul’s food distro was cancelled due to inclement weather. Easter convergence is happening on Saturday, April 16th.

Moleskin: Workout was really a burner. Q was out of breath calling cadence for The Thang. Woo! Several F3 HIM participated at Peyton’s race at Mount Pleasant that morning. Placebo and Repo showed up at cofeeteria, Coastal Coffee Roasters.

Filed Under: Fault Line

Catch Up

  • When: 20220217
  • QIC: Three’s Company
  • The PAX: Pinstripe, Mayhem, Easy In, Swamp Fox


2022-02-17 by Threes Company Leave a Comment

Conditions: 52-ish, clear skies. Shorts weather.

COP:

  • Side straddle hops x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Little baby arm circles (LBAC) x20 IC (forward & backwards)
  • Merkins x20 OQ

The Thang:

The PAX grabbed the blocks and headed over to the front of the dirt parking lot. Paired up with a battle buddy (except the Q who was the odd man out) and did the following laps around the dirt parking lot for a game of catch up.

Lap 1: 10 burpees while battle buddy farmer carried, then battle buddy caught up and switched

Lap 2: 10 lawn mowers each arm with one block while battle buddy lunge walked, then battle buddy caught up and switched

Lap 3: 20 merkins while battle buddy overhead carried one block, then battle buddy caught up and switched

Rinse and repeat laps above.

Placed the blocks off the road and met by the Yield sign near the flag.

Battle buddy held leg lift at 6 inches while the other ran to the lamp post, did 10 burpees and ran back. Switch and repeat

Battle buddy held plank while the other ran to the lamp post to do 20 jump squats and ran back. Switch and repeat

The PAX stowed the blocks.

Mary:

Freddie mercuries, 20 IC

World war 1 sit-ups 20 OQ

Numberama: 5

Namearama: Pinstripe, Mayhem, Easy In, Swamp Fox, Three’s Company (QIC)

Pledge & COT: Complete

Devo: “We shouldn’t pray for an easy life but for the strength to get through a difficult one.” -Father Stu

FNG: None

Announcements: Saturday rotating convergence at Tectonic.

Moleskin: BC went well. Shoulders are sore. Lots of strength and cardio today 🙂

Filed Under: Fault Line

Don’t Drop Those Bricks 🧱

  • When: 20220212
  • QIC: Three’s Company
  • The PAX: Microwave, Placebo, Motherboard, Double Trouble, Pinstripe, Mugsy, Century, Shrute


2022-02-12 by Threes Company Leave a Comment

Conditions: 42-ish, clear skies.

COP:

  • Side straddle hops x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Imperial Walkers x20 IC
  • Little baby arm circles (LBAC) x10 IC (forward & backwards)
  • Marine Corps Merkins x10 IC
  • Mountain Climbers x20 IC

The Thang:

The PAX ran one lap around the long loop and made their way to the shed to grab 2 bricks each. Circled up on grass by the shed and did LBAC x10 IC (forward & reverse) with the bricks.

The PAX then did an Indian run to Jingles’ Hill with the bricks. Objective was to not drop your arms.

At Jingles’ Hill, the PAX did 11’s. Started with 10 globe trotters (4-count) with bricks at the bottom of the hill. Ran backwards up the hill and did 1 Spider-Man (4-count). Continued with 11’s until time permitted.

The PAX made it’s way back to the flag but stopped at 2 street corners to do LBAC with the bricks, FW&BW. The PAX then circled up by the shed to do one last set of LBAC with the bricks, FW&BW.

The PAX stowed the bricks and made our way back to our starting point.

Mary: PAX held legs at 6 inches, then starting on Q’s left, x10 4-count flutter kicks one at a time. PAX then held a squat, starting on Q’s left, x10 squats, one at a time. PAX then held a plank and did 5 Spider-Man Merkins each, starting on Qs left

Numberama: 9

Namearama: Microwave, Placebo, Motherboard, Double Trouble, Pinstripe, Mugsy, Century, Shrute Three’s Company (QIC)

Pledge & COT: Complete

Devo: “We shouldn’t pray for an easy life but for the strength to get through a difficult one.” -Father Stu

FNG: None

Announcements: food distro at St Paul’s Anglican Church. FABRIC still going until Monday. See Fish if you still want to make a clothing donation. Continue posting backblasts

Moleskin: BC went well. Surprised to see 9 Him at the Faultline Saturday rotating convergence. Let’s keep it going. M&M showed up at the end of the workout during the announcements. Must’ve forgot that Saturdays are at 0600. We broke his balls over it but he joined us for coffee at Coastal afterward.

Filed Under: Fault Line

Take it Down a Notch with the Blocks

  • When: 20220208
  • QIC: Three’s Company
  • The PAX: Mayhem, Mañana, Repo, Pinstripe, Placebo


2022-02-09 by Threes Company Leave a Comment

Conditions: 42-ish, clear skies.

COP:

  • Jump rope (simulated) x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Little baby arm circles x15 IC (forward & backwards)
  • Overhead clap x15 IC

The Thang:

Merkins (Marine Corps style push-ups) x10 IC

Mountain climbers x20 IC

The PAX grabbed the blocks:

  • Curls for the girls x30 OQ
  • 10 Merkins oyo
  • Overhead press x30 OQ
  • 10 Merkins oyo
  • Tricep extensions x20 OQ
  • 10 Merkins oyo
  • Lawn mowers x40 OQ (20 right, 20 left)
  • 10 Merkins oyo
  • Squats with the block x30 OQ
  • 10 Merkins oyo
  • Dammits 25 xOQ
  • 10 Merkins oyo

Rinse & Repeat, decrease block workouts by 5 but continue x10 merkins.

The PAX ran to the bridge, x25 dips.

The PAX ran to the baseballs to play a game of roll the exercise die. Everyone had one turn.

The PAX ran back to the bridge, x25 dips.

The PAX ran back to the invisible flag and stowed the blocks

Numberama: 6

Namearama: Mayhem, Mañana, Placebo, Pinstripe, Repo, Three’s Company (QIC)

Pledge & COT: Complete

Devo: It sucks to be wrong but when you’re wrong, admit it. The benefits of admitting when you’re wrong are: 1) you learn something new; and 2) you earn respect. We tend to lose respect for those who know they’re wrong but will not admit it.

FNG: None

Announcements: FABRIC is still going until Feb. 14th. See Fish if you’d like to make a donation of clothing.

Moleskin: Workout went well. Made adjustments on the block workouts when some of the PAX struggled, especially because Pinstripe is new and we don’t want to discourage new guys. Let them ease in and get used to our workouts. Broke DT’s balls for not showing up (he HC’d) by taking a picture next to his truck with his company name on it. Just fun and games 🙂 but he did show up the next day to the Guild.

Filed Under: Bedrock

Da Bricks

  • When: 20210930
  • QIC: Three’s Company
  • The PAX: Kiwi, Fanny Pack, Microwave, Milton, Gritz, Radio, Pretzel, Good Times, Peg, Splinter


2021-09-30 by Threes Company Leave a Comment

Conditions: 66-ish, clear skies.

COP:

  • Side straddle hops x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Imperial Walkers x20 IC
  • American Hammers x20 IC
  • Squats x20 IC
  • Little baby arm circles (LBAC) x10 IC (forward & backwards)

The Thang:

The PAX grabbed their reflective gear and made their way to the shed to grab 2 bricks each. Circled up on grass by the shed and did LBAC x10 IC (forward & backwards) with the bricks.

The PAX then moseyed to Jingles’ Hill with the bricks. Objective was to not drop your arms.

At Jingles’ Hill, the PAX did 21’s. Started with 21 American hammers (2-count) with bricks at the bottom of the hill. Ran backwards up the hill and did 1 mountain climber (4-count). Continued with 21’s until time permitted.

The PAX made it’s way back to the flag but stopped at 2 street corners to do LBAC with the bricks, FW&BW. The PAX then circled up by the shed to do one last set of LBAC with the bricks, FW&BW.

The PAX stowed the bricks and made our way back to the flag.

Mary: PAX held a squat, then starting on Q’s left, x10 squats one at a time. PAX then held legs up at 6″, starting on Q’s left, x20 flutter kicks, one at a time.

Numberama: 11

Namearama: Kiwi, Fanny Pack, Microwave, Milton, Gritz, Radio, Pretzel, Good Times, Peg, Splinter, Three’s Company (QIC)

Pledge & COT: Complete

Devo: If you have a bad habit, try breaking it by replacing it with a good habit. A good habit takes about 7-10 days to develop (that’s what I said but I just found it actually takes about 21 days based on the “21-day rule”).

FNG: None

Announcements: Saturday AO is Tectonic this week.

Moleskin: BC went well. Prayers for Pretzel’s old boss who is battling breast cancer.

Filed Under: Seismic

Core and Legs Ready for Earthquakes

  • When: 20210928
  • QIC: Three’s Company
  • The PAX: Mayhem, Ole D, Easy-In, Swamp Fox, Snips, Mañana


2021-09-28 by Threes Company Leave a Comment

Conditions: 66-ish, clear skies. No earthquakes.

COP:

  • Jump rope (simulated) x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Imperial Walkers x20 IC
  • Little baby arm circles x10 IC (forward & backwards)

The Thang:

  • American Hammers x20 IC
  • Flutter Kicks x30 IC
  • Freddie Mercuries x20 IC
  • Mountain climbers x20 IC
  • Jump squats x20 OQ
  • Lunge walk round the circle

Rinse and Repeat

The PAX partnered up with a battle buddy. One held a plank while the other ran to the lamp post and did 10 burpees, ran back then switched. Same concept except this time one held a leg lift at 6″ while the other ran to the lamp post and did 20 squats, ran back and switched. Same concept again, except this time one held an Al Gore while the other ran to the lamp post and did 30 2-count flutter kicks.

The PAX did an Indian run to the baseballs and repeated the battle buddy scenario above.

The PAX then did an Indian run back and sprinted back to the flag about halfway there.

Numberama: 7

Namearama: Mayhem, Ole D, Easy-In, Swamp Fox, Snips, Mañana, Three’s Company (QIC)

Pledge & COT: Complete

Devo: If you’re going through something challenging or you know you’re are about to, don’t complain about it or say, “Woe is me”, or “Why me.” See it as an opportunity to grow and get better at something, whatever that is.

FNG: None

Announcements: Saturday workout location wasn’t known but will be announced.

Moleskin: Workout went well. As usual, a couple of stragglers rushed in just in time for the workout! We talked about the small earthquakes felt throughout the Summerville area. Prayers for Robinwood who is hospitalized due to Covid.

Filed Under: Bedrock

Block and Die

  • When: 20210722
  • QIC: Three’s Company
  • The PAX: Waldo, Fish-n-chips, Mayhem, Defib, Swamp Fox, Snips


2021-07-22 by Threes Company Leave a Comment

Conditions: 73-ish

COP:

  • Jump rope (simulated) x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Little baby arm circles x10 IC (forward & backwards)
  • Overhead clap x10 IC
  • Merkins (marine corps push-ups) x10 IC

The Thang: PAX grabbed a block and returned to the circle.

  • Curls for the girls x30 OQ
  • Overhead press x30 OQ
  • Freddie Mercuries x20 IC
  • American hammers x30 IC
  • Tricep extensions x30 OQ
  • Lawn mowers x40 OQ (20 right, 20 left)
  • Jump squats x20 OQ
  • Mountain climbers x20 IC
  • Squats with the block x20 OQ
  • Dammits x20 OQ
  • 10 burpees on your own

The PAX did an Indian run to the baseballs by the entrance and played a little game of roll the exercise die 🎲.  Each HIM got a turn and called the workout that was rolled. The following workouts were rolled and performed:

  • 3 Wall sits, 1 minute each time
  • 2 sets of 20 merkins
  • 2 sets of 30 American hammers

The PAX did an Indian run back to the flag and stowed the blocks.

Mary:

  • Spider-man merkins: PAX held plank and took turns doing 5 each.
  • Hold squat: PAX held squat and took turns doing 10 each.
  • Flutter kicks: PAX held at six inches and took turns doing 10 each, 2 count.

Numberama: 7

Namearama: Waldo, Fish-n-chips, Mayhem, Defib, Swamp Fox, Snips, Three’s Company (QIC)

Pledge & COT: Complete

Devo: Everyone has something they’re not very good at but ought to be. Don’t settle and say that’s just how you are. God has purposely given us obstacles to overcome and does not make everything easy for us. We are men. By nature, we conquer and overcome. Whatever that situation or weakness is, whether a family or personal situation, what will you do to improve? What will you do to learn how to get better at it.

FNG: None

Announcements: Saturday workout at FaultLine (Doty Park).

Moleskin: Workout went well. Rolling a die comes with the chance of having the same exercise rolled multiple times. Also, not sure if this is new but we started with a simulated jump rope exercise as opposed to the common side straddle hop. YHC told the PAX to feel free to give it an F3 name if there isn’t one already. Perhaps “The Rocky Balboa”? We’ll see but YHC plans to continue this warm-up exercise as part of the COP in the future.

Filed Under: Bedrock

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