Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

7-11 Now serving Burpees instead of Slurpees

  • When: 20200714
  • QIC: Hot Spot
  • The PAX: Splinter, Space Cowboy, Milton, Smokey, Peg, Goose, Peaches, Hospice, Fanny Pack, Hot Spot


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Conditions: 73, clear skies, and humid as a monkey’s butt!

Count: 10 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 20 Little arm circles – 10 forward/10 rearward – IC

Mosy to Faultline area for 7-11’s

7s – Sidewalk to sidewalk: burpees and burpees

No break

11’s – Sidewalk to sidewalk: merkins and deep squats (air)

Pit stops:

1 lap around horse shoe pits: 20 merkins on Q

1 lap around horse shoe pits: 20 american hammers IC

1 lap around horse shoe pits: 50 lbc on Q

1 lap around horse shoe pits: 40 WWI sit-ups on Q

3 minute running tour of Doty Park

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man

Devo: Hot Spot

Walk of Shame

  • When: 20200713
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Dri-Prime, Gypsy, Swinger


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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: Thicc. 75, Real Feel 82.

FNGs: None.

COP:  An old standard to get our hearts and minds right.

OH Ruck Squats while we recite the 5 Core Principles.

  • Are free of charge.
  • Are open to all men.
  • Are held outdoors, rain or shine, heat or cold.
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
  • End with a Circle of Trust

Hold the down, call up when a PAX calls a Principle. The pain is getting shorter each time.

The Thang:

Go for a walk. With weight. On your back.

Slowly walk the PAX past the palm trees twice… Lull them into a false sense of security.

After the second trip past them:

Ladder- Curls for the girls 1-13 OYO, between trees- Goblet carry the ruck. Focus on getting a full range of motion. Once done, find the 6.

Take a break and slick walk down around the circle.

Rucks on, and head out.

When you get back to the front of the palm trees:

Ladder- Dammits 1-13 OYO, between the trees- sumo squats. Once done- try no to die.

Ruck back to the flag.

Mary: Foudn her in the palm trees.

Numberama: 6

Namerama: Wreck-It Ralph, Defib, Repo, Gypsy, Dri-Prime, Swinger

Pledge and COT

Announcements: Repo has a virtual birthday run coming up. July’s Ruck Club callout is the Ice Cream ruck- Do it in small groups, but have fun! Use code Summer 2020 for 30% off events through the end of July. F3 10 Year Anniversary in Wilmington, NC  f310year.com/

Devo: None.

Moleskin:   While the time taken at the beginning to remember the 5 core principles is getting shorter, it helps the YHC re-center for the morning’s workout. There’s nothing in the Core Principles about YOU. It’s not about you, it’s about the guy to your left and your right. Never above or below, but always beside.

Keeping it simple at Seismic

  • When: 20200709
  • QIC: Peg
  • The PAX: Milton, Flo, Old Flame (R), Hospice (R), AC/DC, Pretzel, Floppy, Placebo(R), Microwave, Splinter, Space Cowboy, Peaches (R), Fanny Pack


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Conditions – hot and humid, typical July weather

TTT x 15, 1 merkin, DQ x 15, 2 merkins, IW X 15, 3 merkins, LBAC fwd x 10, 4 merkins, LBAC bwd x 10, 5 merkins

Loop around Doty path with stops for merkins – stop 1-25 merkins, stop 2-20, stop 3- 15, stop 4 – 10, stop 5 – 5

Mosey to Jingles Hill for 11s – Burpees and FK

Mosey back to AO with a stop for 20 LBCs and a one block tempo run and then mosey back to the flag

Numberama, namerama, pledge, COT

Moleskin – great work by all the Pax in some lousy conditions this morning. kept it simple and it seemed to be an effective combo

Tour de Ponds

  • When: 20200710
  • QIC: Microwave
  • The PAX: Placebo, ACDC, Grits, Sunshine, Cold Cut


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Conditions: Extremely humid, 70 deg, clear

No FNG

Disclaimer made

COT warmup:

SSH, IW, DQ, TTT

50 IC Flutter kicks

The Thang:

Began with a mosey around the neighborhood with stops along the way testing the Pax core strength. Exercises included…

Dammits, hip ups, Jim Braddocks, supermann, Ironman

The Pax hit the neighborhood square next.

Burt Reynolds each side

Lunge walk to the next corner

Hip dips, high hooks in squat position. best effort to the next corner

Bicycle into the Jimmy V, IC jabs in squat position.

High knees to the next corner

Peter Parker merkins

Best effort to the next corner

Back peddle up the hill to the main drag in the ponds then mosey back to the Farmhouse

Extended Mary

WWI sit ups

American hammers IC x25

Flutter Kick IC x 25

Recover, Recover

Numberama

Namerama

Announcements

None

Prayer requests

None

Devotion 

None

More LBCs Please

  • When: 20200711
  • QIC: MadDog
  • The PAX: Swinger, Gypsy, Sakrete, DMT, Placebo (respect), Hospice (respect), Horschach, Waldo, Old Flame (respect), Fish N Chips, Easy In, Pink Slip


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Conditions: Warm and sunny

No FNG

Disclaimer made

COT warmup:

TTT IC x10

LBAC Front IC x 20

LBAC Back IC x 20

Seated leg stretch, feet together in front

Seated leg stretch, feet apart to the right

Seated leg stretch, feet apart to the left

SSH IC x 20

Mosey to Wiffle Ball field

The Thang:

Reverse Indian Run, front man runs around the track of the ball field to catch the back of the line

On base line, bear crawl to opposite base line

Lung walk back

Jail break to opposite base line, back pedal back

Mosey to picnic tables

20 Side straddle hop

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC


20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

Mosey to road

Shuffle right across road

Shuffle left back

Karaoke to the right across road

Karaoke to the left back

 

Mosey back to circle

 

Extended Mary

LBC x 100

LBC x 50

Flutter Kick IC x 20

American Hammer IC x 21 called by Swinger

Box Cutter on Q x 12 called by Easy In

Ray Charles IC x 20

Recover, Recover

Numberama

Namerama

Announcements

The Jones next Saturday DMT Q

Repo fundraiser run

Prayer requests

FNC’s dad

Devotion

“Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.”

‭‭Ephesians‬ ‭4:31-32‬ ‭ESV‬‬

Great conversation about doing the right thing, being a good example, and taking time to check on our friends, coworkers, neighbors, etc. Also, sharing the forgiveness that God has extended to us, through Christ, to others

Accelerator – Humping Some Monkeys

  • When: 20200709
  • QIC: Wambach
  • The PAX: Master Load, Zamboni, Spaceballs, Wing Nut, Cheetah, Spooky, Pinkslip, Motherboard, Wambach


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Quick Mosey around the areas (within view of the flag) to get the blood flowing.
SSH x 20 IC (11-20 increasing in speed)
LBAC x 10 each direction IC
TTT x 10 IC
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Alligator Merkin
Monkey Humpers x 15 IC
Crawl Bear
Monkey Humpers x 20 IC
Frog Jump
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 20 IC
Plyo Lunges
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Mosey to the community center parking lot for wheel of misfortune. Find a spot on the curb. Start with feet on the curb for 5 Derkins, turn right (one foot on, one arm on) for 5 Merkins, Turn for 5 Incline Merkins. 4 of each, 3 of each, 2 of each, 1 of each.

11s in the larger part of the parking lot.
Start with 10 4-count Monkey Humpers and 1 Burpee, running ~30yds between exercises.

Mosey back to the flag
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

Bedrock Ladder

  • When: 20200709
  • QIC: Wambach
  • The PAX: Fish N Chips, MadDog, Sugar Mountain, Waldo, Gypsy, Sakrete, Swinger, Splinter, Mayhem, Easy In, Wambach


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Get a block each and muster near yield sign, forming two columns.

Man-to-the-front with blocks to wiffle ball field. Leave blocks near 1st base (know where you left it, so we don’t share coupons)

Home
Burpees x 5
—
Burpee Broad Jump to 1st
—
1st Base
Burpees x 5
Damn-its x 10
—
Sumo-Squat to 2nd
—
2nd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
—
Sumo-Squat to 3rd
—
3rd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin Jacks x 20 IC
—
Lunge Walk to Home
—
Home
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin jacks x 20
Curls for the Girls x 25 IC
—
Reverse! Reverse!
—
Return to gravel parking lot, and form two columns for man-to-the-front around parking lot to block pile.
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

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