Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

You make your choices and you have to deal with the consequences

  • When: 20191118
  • QIC: Defib
  • The PAX: Dri Prime, Gruber, Defib


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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: upper 40’s

FNGs: No FNGs

Disclaimer: Given, Modify as needed, push yourself don’t hurt yourself

COP:

Get blocks

The Thang:

Ruck around the AO with your blocks. 2 miles covered

Mary: 

PAX Choice:

Defib – Flutter kicks 20IC

Gruber – Tricep Ext 20 IC

Dri Prime – WWI sit-ups 20 on Q

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Maybe a Thanksgiving Convergence still in the works

Dec 8th – Summerville Christmas parade!

Dec 12th – F3 Christmas Party at Oakroad Brewery

Operation Sweet tooth

Prayers and BOM : 

Dri Prime mom as she takes on her first 5k this Thanksgiving

Devo:

During the ruck, Gruber provided the parenting gem: You have to deal with the consequences of your choices

Moleskin:  

It was a good ruck. We need to mark the heavy blocks 😂. I appreciated 2nd F while we did the 1st F 👊

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

The only workout where people was wet but not cold.

  • When: 20191115
  • QIC: Speedo
  • The PAX: Sugar Mountain; Milton; Hanging Chad; Recount; High Stick; Pretzel


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Conditions: Very wet but not cold

FNGs: None

Warm up:  10 links freestyle

8 links motor boat

6 links free

8 links motor boat

6 links free

4 links fly kick/ 4 links fly swim

4 links back kick/4 links back swim

4 links breast kick/ 4 links breast swim

4 links motor boat/ 4 links free swim

4 links easy

8 links on 40

8 links on 35

8 links on 30

8 links on 25

8 links on 20

Cool down – 4 links

Recover Recover

Numberama: 7

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Milton, Speedo, Pretzel

Pledge and COT

Hello Deli for 3rd F.

Cardiac – Party of 4

  • When: 20191121
  • QIC: Waldo
  • The PAX: Easy In, Defib, High Stick


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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: Cold, upper 30s

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the light pole and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 4

Namerama: Easy In, High Stick, Defib, Waldo

Pledge and COT

Announcements: Thanksgiving Convergence on Nov. 28; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12

Devo: The Cardiac isn’t fun in the moment, but you always feel good after it is completed….just like many other difficult tasks in your life.

Moleskin: Light crowd for the Cardiac, but we had a good time. Shout out to Mañana for bringing the Silencer Flag despite not staying for the workout as he recovers from his GrowRuck Heavy.

Sitting Around The Parking Garage

  • When: 20191121
  • QIC: Milton
  • The PAX: Green Bags, Microwave, Splinter, Space Cowboy, Fanny Pack


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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: 41 Degrees

FNGs: None

COP:

SSH – 25 IC

Squats – 10 -OQ

TTT – 10 IC

Don Quixote – 10 IC

LBAC – Forward – 10 IC, Backward – 10 IC

T-Claps – 10 IC

Moroccan Night Clubs – 10 IC

Merkins – 10 OQ

The Thang:

Mosey to the parking garage. Stop twice for Merkins. 10 – OQ

Stops at each floor for the exercises below. Back-pedal between floors.

Bottom Floor – Burpees – 10 – IC

1st Floor – Merkins – 20 – OQ

2nd Floor – Squats – 30 OQ

3rd Floor – LBCs – 40 OQ

4th Floor – Calf Raises – 50 OQ

Top Floor – People’s Chair Indian Run (People’s Chair in a line. Last man in line does 5 merkins, runs to the front of the line. Repeat until back to the stairs)

Mosey back to Doty Park

Mary: No Time

Numberama: 6

Namerama: Green Bags, Microwave, Splinter, Space Cowboy, Fanny Pack, Milton

Pledge and COT

Announcements: Summerville Christmas Parade – Sunday 12/8. F3 Christmas Party – Thursday 12/12 – Oak Rd Brewery

Devo: “You are the average of the five people you spend the most time with.” Who is in your five? Do you have five close friends? Are you defined by who you are or what you do?

Moleskin:  

MO is the same only the pax have changed_3

  • When: 20191121
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, Oops, GI Jane (R), Magoo


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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: Upper 30s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 6

Namerama: Mr. Feeny, Brokeback, Oops, GI Jane (R), Magoo, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: A lot of work required to get the results that you want.  Are you willing to put in the work? – Revisited Again

Moleskin: Glad to have GI Jane actually run with us vs. passing him in the neighborhood.

The Warrior – November 2019

  • When: 20191121
  • QIC: Luigi
  • The PAX: Hard Drive, Dorothy Mantooth


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Scorecard

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

Conditions: Cool (42F), clear, pretty nice actually (with multiple layers of clothing)

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. See the August 2018 backblast for details on the test and how it’s scored.

Fitness test results (compare against October’s results):

  • Luigi: 22.00 (vs 21.16 last time)
  • Hard Drive: 20.00 (vs. 18.00 last time) **arrived a few minutes late today, so did this in under 40 minutes
  • Dorothy Mantooth: 20.00 (vs. 12.00 w/ 20 lb ruck in September, or 20.00 w/o ruck in August)

Numberama: 3

Namerama: Hard Drive, Dorothy Mantooth, Luigi

Announcements/Prayer Requests:

  • Hard Drive’s job search (will finish school in December), looking for something computer-related ideally at a hospital
  • Luigi’s church’s pastor search. Have offered the job to someone; prayers the final steps would go smoothly.
  • Luigi’s wife due with baby #2 on Christmas Day; feeling tired/uncomfortable. Prayers for smooth delivery.
  • Upcoming events:

Pledge and COT

Moleskin:

  • Fastest mile was 8:10

Countdown to fun!

  • When: 20191120
  • QIC: Tinder
  • The PAX: Mr. Feeney, Weezer, GI Jane, Olaf, Brokeback, Tecmo, Outhouse, Magoo, Oops


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Conditions: A brisk 48 degrees!

FNGs: None

Warmup: 15 SSH IC, 10 TTT IC

The Thang: Started the countdown with 30 seconds of hip bridge followed immediately by 30 pickle pushers, continued countdown by 5s until done, no breaks.

Lt. Dan to the block pile and mosey to the front corner

30 CFTG IC, 30 Calf raises IC, 30 Sumbitches (Flutterkicks with block presses) IC

Cusack to back corner

25 OHP On Q, 25 Skaters IC, 25 Heel Touches IC

Walking Curls to front corner

20 Skull crushers IC, 20 toes out calf raises IC, 20 flutter kicks IC

Lt Dan to back corner

15 Merkins On Q, 15 Pigeon toed calf raises IC, 15 sec Right side plank 15 sec Plank 15 sec Left side plank no rest between

Sneaky lunges back to front corner

10 wide grip merkins On Q, 10 squats with block IC, 10 In N Outs IC

Cusack to back corner

5 slow count diamond merkins On Q, 5 Slow Count Lunges IC, 5 Superman/Bananas 3 sec each

Stow block, run to shovel flag

MARY:  25 Crunchy frogs IC, 10 FK IC, 10 Hello Dollies IC, 10 leg lifts IC

Pledge: Done

Numberama: 10

Namerama: Mr. Feeney, Weezer, GI Jane, Olaf, Brokeback, Tecmo, Outhouse, Magoo, Oops

Devo and prayer done by Olaf, Q had to go to work

Moleskin: The hip bridges at the start led to much mumble chatter amongst the pax.  GI Jane nearly killed several pax with his biological/chemical warfare.

THE INFERNO FOR NOVEMBER

  • When: 20191118
  • QIC: Major Dad
  • The PAX: Cold Cut, Greenbags, Rosco, Clancy, M&M (Respect), Repo, AC/DC, Peg (Respect)


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Temperature was in the lower 50s with a light rain.    

COP – YHC verbally briefed the Pax through each stage of the Inferno, demonstrated each stage and had each Pax demonstrate the exercise. Mosey around farm house. Emphasized adhering to the standards and proper form.     

THANG – The Inferno = Burpees, Pull-ups, WWW1Situps, Jump Squats, CDD, Monkey humpers, American Hammers, Mountain climbers, Flutter kicks, run around farm house. Start at 20 of each exercise, drop reps by 1 for each lap
between stations alternate bear crawl, crab walk, lunge walk. For Ruckers, the starting number is 10, all else remains the same.  Time limit of 35 minutes.

Mary – N/A

Count, Name, Announce, Pledge, Pray

Moleskin – TClaps to Cold Cut and his M for both setting PR’s at the Boheckit 1.2 Marathon this weekend. He also sat a PR this morning at the Inferno of which he continuously reminded us all of. Great job brother! Had a no show Placebo, but other than that all was well.  The Inferno is brutal… Each month THE INFERNO is ran in the same manner; each station is demonstrated and proper form and personal accountability are emphasized. From the book Freed To Lead. Twain has told us “Tom Sawyer had “discovered a great law of human action, without knowing it – namely, that in order to make a man or a boy covet a thing, it is only necessary to make the thing difficult to attain.” That is the difference between work and play for a man. For us, the Great Law that Tom discovered translates into a premise of F3: Make It Hard and They Will Come. If it’s hard, it’s play. If it’s easy, it’s work. That’s why we never ease back on a Workout.

Number beside your name is your score from today.

Cold Cut 3.7, Greenbags 3.7, Rosco 2.7, Clancy 2.2, M&M 2.3, Repo 2.4, AC/DC 2.9, Peg 2.9

 

Look Mom, No Block!

  • When: 20191119
  • QIC: MasterLoad
  • The PAX: Motherboard (R), Placebo (R), High Water, Zamboni, MasterLoad, Creeper (2.0), Spaceballs (2.0), WingNut (2.0)


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Intro: YHC didn’t want to always rely on the blocks, so we went block-less for this one.

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

Weather: Colder than expected, but it felt good

COP: TTT x 15 IC, Don Quixote x 10 IC, LBAC x 15 (each direction)

The Thang:

Start at the flag: 20 Carolina Dry Docks OQ, 20 Dips on the pits OQ, 10 decline Merkins OQ, 20 Box Cutters IC

Run Complete Indian run by exiting the park and taking a right and going around outside edge of park (stay on sidewalk since it will be dark) continue around to shed and then over to playground area.

At the play area: 20 pull-ups on the ropes OQ, 20 Incline Merkins on the benches OQ, 20 (10 each leg) Step-up on the benches OYO, 20 American Hammers IC

Run the small lap in the park and then keep going till you get back around to the shed

At the Shed: 20 Merkins OQ, 20 Monkey Humper IC, 20 WWI OQ, 15 Bobby Hurleys OYO

Do 3 Stayin’ Alives at tennis court

On tennis court: 15 of each arm circles both ways, seal claps, bat wings (no rest and IC), 20 wide Merkins OQ, 20 Flutters IC, 15 Lunges each leg OYO

If there is time left, run large lap from wherever we are and go around to the flag area

Mary:

20 Pickle Pounders IC

20 Denise Austins IC

Plank to finish out the time

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin:  It was good to have a decent number of Pax back out in the evening gloom, and the weather was perfect for a good mixed workout.

Pleasure Palace

  • When: 20191119
  • QIC: Repo
  • The PAX: Defib, Manana, Waldo, Show Me, Swinger, Mayhem, Mad Dog, Repo


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Weather: Mid 40s and Clear

Warm up:

TTT x10 IC

LBAC F/B x10 IC

Calf Raises x25 IC

Thang:

Mosey to back of parking lot

Squats x20 OC

LBC x15 IC

Merkins x10 OC

Mosey to Picnic Shelter

Stepups x20 Each leg OC

Denise Austin x15 IC

Dips x10 OC

Mosey to Flag

Jump squats x20 OC

Denise Austin Right Leg raised x15 OC

Incline Merkins x10 OC

Mosey to front of parking lot

Progressive squat x15 OC

Denise Austin LL Raised x15 IC

Carolina Dry Dock x10 OC

Mosey to flag at front

Lunge x20 IC

WWI Situps x15 OC

Derkins x10 OC

Mosey to Palmetto Trees

Bear Crawl two trees

Duck Walk two trees

Crab Walk two trees

Lunge Walk two trees

Reverse Lunge Walk two trees

Jail break to circle

Run 100% effort to bridge

Mosey back to flag

Mary:

Captain Thor up to 7 reps

Pledge

Namearama

Announcements: Livestrong 4k at Wescott 11/23, Christmas Parade 12/8, Christmas Party 12/12

Prayer Requests: Show Me’s father (cancer surgery,) Waldo’s grandfather ( cancer,) Mad Dog’s father (heart surgery,) Hospice (heart surgery,) Underhand (cancer.)

Devo: Life is all about small decisions we make each day. Small decisions can create massive action or massive failure. It is all about the small choices we make each day to accelerate or decelerate in our lives. Great lessons from The Slight Edge by Jeff Olson

Moleskin: Denise Austins are always a crowd pleasure for the PAX. Single Legs tend to generate increased mumble chatter, especially as the reps increase.