Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Looking back and waving hello

  • When: 20210726
  • QIC: Wreck-It Ralph
  • The PAX: Manana, String Bean, Prius, Easy-In


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: mid 70’s. muggy. Standard

FNGs: String Bean came back!

COP:  ruck up

The Thang:

1 minute backwards ruck, 2 minutes forward.

After the first mile, swap backwards ruck with Little baby arm circles.

Mary: put your ruck down.

Numberama: 4

Namerama: Wreck-It Ralph, String Bean, Prius, Easy-In

Pledge and COT

Announcements: Lowcountry ruck Club hosting Endless Summer Ruck. August 7. 0730, pineapple fountain. Sheepdog- sign up and get after it.

Devo: The art of the possible.

Moleskin:   replace with moleskin

Seismic Runs….The Inferno?!?! Woof!!

  • When: 20210727
  • QIC: Microwave
  • The PAX: Grits, Radio, Kiwi, Schrute, Fanny Pack, Milton


by Leave a Comment

Count:  7: Microwave, Grits, Radio, Kiwi, Schrute, Fanny Pack, & Milton

Weather:  77 F and unbearable humidity

COP:  SSH x 20 IC; TTT x 10 IC; LBAC x 10 IC (FWD/REV); Overhead Clap x 10 IC; Batwing x 10 IC; Imperial Walkers x 10 IC

The Thang:  Straight to the block pile for a block and we headed to the back of the field at Doty Park for an Inferno Style Routine…

20 Burpees followed by 20 Overhead Press

Bearcrawl out to a marker on the field, and immediately crab walk back

20 WWI sit ups

6 lunge walk paces followed by 20 Jump Squats

Bear Crawl out for 20 Bedrock Push Ups (aka Shitty push ups)

Crab walk back to the start

20 single count Monkey Humpers followed by 20 IC American Hammers

Bear Crawl out for 20 IC Mountain Climbers

Lunge Walk back to the start for 20 IC Flutter Kicks

Lap around the Tennis Courts

REPEATO!!! Except 19 reps

The Q made sure the PAX got that .1 in and then did 18 Burpees before returning the blocks

Mary:  A VERY fast paced Hurricane Hoedown followed by 10 Oblique Crunches on each side, lastly 20 IC Pickle Pushers

Name-O-Rama, Announcements, Pledge, Prayer

Naked Moleskin:  Mumble chatter was at a minimum as the Pax was trying to continuously catch its breathe.

Microwave informed everyone that Schrute and Grits were the only two that knew what the plan was, and that they both LOVED the Inferno.

Schrute said “shit” while Grits made a comment about how much he F’n LOVES Tectonic (or maybe the opposite)!

When the round of 19 came about, Milton stared at Microwave in disgust over my comment that things were about to get easier….19 burpees!!!

Microwave told everyone how important that .1 was at the end of the Inferno Routine. The last round of 18 burpees sealed the deal. I feel like I was the only one talking during this workout. For the life of me, I can’t figure out why NOBODY enjoyed the Inferno as much as I did. After the Recover Recover, half of the Pax stayed on the ground for a few minutes. I told them they could have the pleasure of running this every 3rd Monday of the month at Tectonic. Everyone was pretty dissatisfied with how satisfied I was with leaving them worn the F out. Just trying to make you boys better!!

Tectonic Monday: Burpees, Trailers, Amnesia and Gymnastics

  • When: 20210726
  • QIC: Woody
  • The PAX: Woody, Cold Cut, Major Dad, Bob The Builder, Cheech, Karolyi, Amnesia (FNG)


by Leave a Comment

Count:  7

Weather:  74 and 100%  Humidity

COP:  SSH x 20 IC; TTT x 10 IC; Don Quixote x 10 IC; Imperial Walkers x 10 IC; LBAC x 10 IC (FWD/REV); Overhead Clap x 10 IC; Batwing x 10 IC

The Thang:  Long Mosey to the block pile, retrieve one block and return to the flag.  Super set the following pairs of exercises and perform 10 Burpees in between each pair.  Close out with sprints.

Merkins On Q x 15 /Shoulder Taps IC x 20

Burpees IC x 10

Mtn Climber IC x 15/Atari Froggers IC x 10

Burpees IC x 10

Lawnmowers on Q x 15 (Each Arm)/Kettle Bell Swings on Q x 15

Burpees IC x 10

Sprinter Lunge OYO x 10 (Each Leg)/Plank Walks on Q x 10

Burpees IC x 10

Squat with Block IC x 15/Squat Press IC x 15

Burpees IC x 10

Stow Blocks

100 Yard Sprints x 4

Mary:  WWI Sit-ups on Q x 20; American Hammers IC x 15; Flutter Kicks IC x 20

Naked Moleskin:  The mumble chatter was alive and well at Tectonic this morning.  The PAX learned a lot this morning.

  1.  The Burpee is the standard exercise of Tectonic.  Don’t ever forget that!
  2. Major Dad had all six lug nuts come loose on one wheel of his boat trailer Sunday after departing the Leeds Avenue boat ramp.  Was this an act of malicious behavior or a natural occurring phenomenon?  Enquiring minds want to know.  Major Dad claimed he was only telling this story once.  Enquiring minds want to know if this is true as well.  Scratch that – we already know that Major Dad can’t possible tell a story only one time.
  3. Bob The Builder celebrated his birthday and chose KFC for his birthday dinner.  I would’ve guessed Pop-Tarts.
  4. We had an FNG that couldn’t come close to remembering his age.  Welcome Amnesia!
  5. Karolyi returned after a very, very, very long sabbatical.  He couldn’t remember his nick name (maybe he should’ve been called Amnesia Reloaded). While telling us about himself he informed us that he was a gymnastics coach for 25 years.  This jogged the memory of the PAX and we reminded him that hew was previously nicknamed after the famous gymnastics coach Bela Karolyi (How many of you just had the image of him carrying Mary Lou Retton in his arms following her Olympic Vault? Be honest.)
  6. I have been a very bad boy and not published back blasts in a long time.  If you read this back blast, please give me a like and comment read on Facebook so I will be motivated to continue posting.  I would like to get at least 50 likes.

Merkin Monday, but on Friday

  • When: 20210723
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Easy-In


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: Foggy, 75.

FNGs: None

COP:  Put your ruck on.

The Thang:

In a repeat performance of Monday’s Q, we went for a walk and did some merkins:

2 minute timer.

When the timer goes off, do 5 merkins OYO. Timer doesn’t stop.

Rinse and repeat.

After a mile of this, we switched to 10x high pulls. Rinse and repeat.

Mary: Not needed.

Numberama: 3

Namerama: Wreck-It Ralph, Defib, Easy-In

Pledge and COT

Announcements: Endless summer ruck coming up August 7th. Just miles- 5k, 5 miles, 12 miles, your pick.

Devo: The art of the possible.- Charlie Beckwith. We can get wrapped around the axle of life. Remember what you are capable of. What’s possible. And achieve it.

Moleskin:   There was great 2nd F this morning. Contemplating all of what life has to offer for each of us, and how to make the most of it.

Block and Die

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


by 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.

Courtyard Deception

  • When: 20210722
  • QIC: Goose
  • The PAX: Milton, Microwave, Fanny Pack, Kiwi, Smack Down, Flo, Radio


by Leave a Comment

The PAX of Seismic have developed a deep sense of distrust, or dare I say trust, that YHC always includes sandbags in the beat-down.  Trickery is not YHCs gig, nor do I like to disappoint the PAX.  Though, the peculiar spot YHCs truck was parked caused some head scratching.

Conditions: HUMID, 73 degrees

COP:  SSH x15 IC, Thru-the-tunnel x15 IC, Imperial Walker x15 IC, Big Arm Circles fore and aft.

Thang: Mosey to the courtyard beside the community center.  A well lit non-discript location rarely utilized to provide a sufficient beating – THE most appropriate place to stash the PAX favorite sandbags.

Simplicity is efficient, elegant, and deadly.  Pax execute 10 reps of each exercise: 30# ruck plate squats, 40# curls, 50# Turkish get-ups, 60# shoulder press, 80# dead lifts, merkins, crucible merkins, incline merkins, Derkins, step-ups with each leg. Mosey around the community center.    X3

Mary: WWI,WWII, Indian situps, cross over crunch, reach thru crunch, reverese crunch, flutter kicks, heels to heaven, double leg lifts, single leg lifts, pendulum and oblique crunch.  WHEW!

COT

BOM

Devo by YHC

Wraz z



by Leave a Comment

Jeśli muzyk z największym zakładem wygra pulę, więc zgarnie wszystko, jeśli przegra, to menage ją zgarnie. W ruletce dom zawsze ma amfetaminę, więc lepiej obstawiasz podeszwę trochę więcej, niż możesz stracić.

Drugi łuk, który sprawia, że ​​ruletka przewyższa szanse w grach kasynowych, polega na tym, że istnieje wiele szans na zwycięstwo w indywidualnym zwrocie. Jest tam około tuzina pochylni do wygrania za jednym zamachem, a jeśli postawisz milion dolarów, wygrasz z własnej woli xvi dolarów. Ty też możesz wygrać z prawej strony, gra, z prawej, ponowna loteria, ponownie numer i prosto. W ten sposób istnieje szansa na zakręcenie jedności i jest to główna racjonalność, że wielu faworyzuje grę w ruletkę w stosunku do każdej wczesnej tabeli biznesu w kasynach.

Drugie szanse w kasynie to bonusy, które ośrodki hazardowe otrzymują gracze, którzy się tam bawią. Bonusy oferowane przez ośrodki hazardowe są celowe w taki sposób, że wydają się niewyobrażalne dla aktora, aby uwolnić swoje pieniądze. Prawie kasyna w Atlantic Metropolis oferują premie dwu- lub trzykrotnie wyższe od wpłaconej przez Ciebie stawki. To istota, której rozproszenie nie zrekompensuje, chyba że wygrasz na początku lub skręcisz motocykl.

https://fontlibrary.org/en/member/sandramaj

Jedną trzecią rzeczy, która zwiększa szanse w grach kasynowych, jest losowe źródło liczb lub kołowrotek. Kołowrotki są używane w kasynach, aby zamknąć spiny, a następnie każdy akt jest obracany. W ten sposób zwiększa się również szansa na trafienie kotka wraz z przejściem magazynka i nieprzerwanym wirowaniem uderzenia. Jest to powód, dla którego masy preferują występy w ośrodkach Atlantic Metropolis, a nie w miastach bez recepty, w których nie ma takich roll-michigan.

Sprawa ćwierćfinału, która sprawia, że ​​ruletka ma większe szanse na wygraną w grach kasynowych, jest drugą wypłatą w kasynach online. Te kasyna online oferują zwroty prawdziwej gotówki, najwyższe nagrody i bonusy w maksymalnych kwotach. Pieniądze, które otrzymasz z wypłaty, mogą zostać przelane na Twój raport zaufania w ciągu xx iv godzin od przyjęcia biz.

There’s no crying at Bedrock

  • When: 20210720
  • QIC: Manana
  • The PAX: Waldo, Placebo, Wreck-it Ralph, Fish-n-chips, Easy In, Mayhem, FNG


by Leave a Comment

Conditions: 72-ish

FNG: 1 – Given the name Swamp Fox

COP: Through the Tunnel, Imperial Walker, Side Straddle Hops

The Thang: PAX grabbed a block and returned to the circle.  Before starting the main workout, we lined up at the yield sign.  The PAX Jail Broke to the Dog Park sign, roughly 10-15 meters away.  Lined back up at the Dog Park sign and lunge walked back.  Ran over again doing high knees, then Jail Broke back to the blocks.  The PAX then performed the following exercises:

3x Rounds

Squat w/Block on Q x10
Calf Raises w/ feet pointed out on Q x10
Calf Raises w/ feet pointed straight on Q x10
Lunges w/Block in Cadence x10

After the first round, the PAX made a lap around the gravel parking lot before returning to PAX.  The PAX made it clear they didn’t come to Bedrock to run this morning, so YHC has something else in store between the next rounds.  After the PAX completed round two, they performed the following:

Curls for the Girls on Q x55
Overhead Triceps Extensions x25

PAX then completed the third round, followed by:

Curls for the Girls on Q x30
Overhead Triceps Extensions x20

After the Triceps Extensions, the PAX moseyed over to the baseballs at the front of the park.  The following was performed:

Triceps Dips on the wall or bench on Q x25
Step ups on your own x25
Wall Sits for roughly 2 mins

The PAX moseyed back to their blocks, with a Jail Break or two performed along the way.  Once at the blocks, Curls for the Girls x30 were on Q before stowing blocks.

Mary: LBCs and Flutter Kicks

Numberama: 8

Namearama: Manana, Waldo, Placebo, Wreck-it Ralph, Fish-n-chips, Easy In, Mayhem, FNG

Pledge & COT: Complete

Devo: YHC told a story about being at work last week when an email received stated an Active Shooter was in a near by building and to take cover.  The whole ordeal only last five minutes and turned out to be a lot less danger than the email originally stated.  YHC stated that the F3 workouts can help build up your level of fitness and possibly be an asset to you in an actual life and death situation.  Programs like F3’s Sheepdog may possibly help you survive in such situations.

FNG: Brandon Blankenship spoke in front of the group to share a little about himself.  He was in IT prior to COVID, but has been a stay at home Dad ever since.  He originally grew up in Florence, but moved here from Virginia Beach.  After a few names were thrown out, the PAX decided to name  him Swamp Fox.

Brandon Blankenship (Swamp Fox)
No Social Media, but joined the mailing list via F3summerville.com.

Announcements: The Guild, upcoming races, and Saturday workout.

Moleskin: First, when the PAX informs the Q they don’t enjoy doing a specific thing, adjust and pick something they may dislike even more.  That was the idea behind so many curls.  YHC didn’t have a concrete plan for the workout this morning, but just an overall idea of tiring out legs, then going for short runs.

One Muggy Morning…

  • When: 20210720
  • QIC: Flo
  • The PAX: Goose, Old Flame, Radio, Three's Company, Fanny Pack, Milton, Microwave


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:   Humid

FNGs:  None

COP:  SSH, Hillbillies, Terrible Ts, Don Quiote, Squats

The Thang:

Grab a brick for each hand and mosey to Jingle’s Hill stopping along the way for Hammer Curls and Overhead Claps.

Two rounds of 7s at Jingle’s Hill:

  • Merkins / Big Boy Sit-ups
  • WWI Sit-ups / Terrible Ts

Mosey home stopping for Overhead Claps and Hammer Curls.

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   In Revelation 5 the prayers of the saints are depicted as incense in the throne room of God. YHC shared how the prayers of believers are all heard by God, with no exception. He doesn’t grow weary of hearing our prayers and doesn’t miss any. Take heart that there is a God who wants to hear your prayers.

Moleskin: Another muggy July morning here in Summerville. The PAX still ran hard. The bricks added just a little more suck to the run out to Jingle’s Hill.

Incentive, dus…



by Leave a Comment

Dit is de moeite waard omdat je laat herkennen wat de prijs is die aan de online casino bonussen is gekoppeld. Als daar bepaalde regels zijn over het gebruik van de fillip, moet je ze kunnen vertalen. Als er helemaal geen regels zijn met betrekking tot hoe u in staat bent om te profiteren van de casino-incentive, dus het is van cruciaal belang om de basis die bij de crack is aangesloten te vertalen, zodat u zeker weet dat u op de hoogte bent van het weer dat verband houdt met de fillip die u contracteert voor alles."

"Tod, daar is een volledige primeur van online casinospellen om te gamen voor de lol en voor gebruik in je eigen gezin. Als je op zoek bent naar een zware manier om ruwweg echte houten zinnen met mensen en vrienden te laten vallen, ontbreekt het je aan een idee om een ​​online casino-inzet te bedenken of twee. Deze jaren genieten steeds meer mensen van de voordelen van het spelen van online casinospellen. Daar is een volledige primeur van spellen om te gokken en een volledige primeur van websites om op dezelfde manier te stoeien. Je mag nergens heen reizen om deze spellen te spelen. ; ze zijn vrijblijvend corrigeer waar u nu bent compenseren!

https://casinos-overzicht-be-.jouwpagina.nl/

Daar zijn zoveel online casinospellen om te gamen, dat je geen baanbepaling zou moeten krijgen die bij je past. Als je sap moet zwaardvechten, dan kan dat. Als je een tekort hebt aan zwaardvechten, dan kan dat.