Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tour of the Country Club

  • When: 20190523
  • QIC: High Stick
  • The PAX: Wambach, Wreck it Ralph, Fish N Chips, Swinger, Waldo, Gypsy, Double Trouble, Robin Wood, Loose Nuts, Flanders, Mayhem, Chum, Pavilion, Splinter, Easy In, Defib, City Slicker


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YHC has not Q’ed a BC in awhile and based on the way the morning started it showed.  I failed in the standard and was 5 minutes late.  Fortunately, Splinter stepped up and got the PAX started.

Warm-up

Mosey to the entrance when the Q showed up.  Back to the flag.

Thang

PAX get a block and 2 bricks.  Return to the flag.

Set 1: Overhead Press 12 IC, Damn Its 12 OQ, Skater Squat 12 each leg OQ

Set 2: Tricep Extension 12 IC, Block Swings 12 OQ, Calf Raises 12 IC

Grab 2 bricks and mosey to the bridge.

Tricep Dips 21 OQ, LBC 21 IC, Indian Situps 21 OQ

Mosey to entrance and big wall

Peoples Chair holding arms straight out with bricks, Curls for Girls 21 IC

Mosey to the Whiffle Ball field

Home plate to First Base – side lunge facing pitchers mound.

First Base to Second base – side lunge facing the “outfield”

At Second Base – WWI Situps 21 OQ

Second Base to Third Base – Side lunge facing pitchers mound

Third base to Home Plate – Side lunge facing the “outfield’

At Home Plate – Flutter Kicks 21 IC

Mosey Back to flag.  Stow Blocks and bricks

Mary

American Hammer 25 IC

Numberama, Namearama, Announcements, Pledge, Prayer

Devo

Not necessarily a devo but a favorite quote “Man in the Arena” from Teddy Roosevelt:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Hot Beast-on-Beast action

  • When: 20190523
  • QIC: Pretzel
  • The PAX: Space Cowboy, Grasshopper, Fanny Pack, BeeWax, Milton, HO-Spice, Old Flame, Probie, Freeloader, Smokey, Mary, Matlock, Peg, Pretzel


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15 dudes chose the harder thing, taking to the mean streets of downtown Summerville for some hot Beast-on-Beast action, brought to us all by the letter B.

“And if the sun comes up tomorrow…..”

Conditions: Humid. Summer is upon us.

The Thang

Leave the AO immediately following the disclaimer and head to the parking garage (The Concrete Beast). Take the steps to the top, where Pretzel’s special block (also known as the Beast) was waiting. Pair off with a Buddy. Buddy 1 heads to the bottom via the stairs, then begins running back up by circling the levels of the garage. Buddy 2 begins to descend the garage either by Bear Crawl, Broad Jump, or Blue Crab Walk (I needed a B). Once the Buddies meet, do 10 merkins together, then switch roles so that the runner going up is now doing the Bear Crawl/Broad Jump/Blue Crab Walk going down, and vice versa. Once the runner reaches the very top, stop and do 10 Overhead Press with the Beast before heading back down the stairs to begin running from the bottom again. Repeato until Q calls time.

On the return, we got stopped by – as David Allan Coe might have described it – a danged ol’ train. A danged ol’ LONG train. So we did Flutter Kicks, LBCs and Burpees while we waited. As a result we were two minutes late getting back to the AO, a fact that Probie did not let escape YHC’s attention.

Count-o-rama/Name-o-rama/Pledge/COT/BOM

Devo: We all go through ups and downs. We all have times where it feels like our walls are falling in around us. That’s not the time to withdraw into our shells. Don’t fall away from the group in those times. From personal experience, in my toughest days at work a couple of years ago, F3 was one of the few islands of peace and sanity I had. The third F, Faith, isn’t about Christian faith or even religious faith. It’s about faith in the fact that you’re part of something bigger than you, and that no man survives on his own island.

3 HIM ITG

  • When: 20190523
  • QIC: Cisco
  • The PAX: Dorothy Mantooth, Hard Drive


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Intro:

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

Weather Conditions:

Partly Cloudy, mid 60s

FNGs:

None

COP/Warm up:

Grab two blocks per PAX and farmer’s walk to far end of the field ~ 130 yards.

The Thang:

11’s: Hanging Knee raise – on Q (or toes to the bar) | Overhead clap while on your face – 4 count IC.
(4 pull-ups OYO -> Army Crawl ~10 yards -> lateral jump over blocks 4x OYO -> Army Crawl ~10 yards) – Rinse and repeat 4x
Farmer’s Walk back to the shed ~ 130 yards.  Stow blocks.
One Leg Dead Lift – 4 count IC x10 each leg
Banana Roll Right – 4x IC
Flutter Kick – 10x IC
Banana Roll Left – 4x IC
Flutter Kick – 10x IC
Banana Roll Right – 4x IC
Flutter Kick – 10x IC
Banana Roll Left- 4x IC
Flutter Kick – 10x IC
One Leg Dead Lift – 4 count IC x10 each leg

Mary:

20 second BTW – on Q

COT:

Numberama; Namearama; Pledge; BOM.

Devo:

1 Corinthians 13:2 (ESV)

2 And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing.

Moleskin:

Got a little dirty today, but probably nothing compared to what’s to come on Sullivan’s Island this Monday. 

F3 Charleston Convergence:
May 27, 2019 @ 7:00 am – 8:00 am | 2101 Pettigrew St, Sullivan’s Island, SC 29482

 

 

May’s Edition of the Swampfox

  • When: 20190523
  • QIC: Bedpan
  • The PAX: Beanie Baby, Prayer Request, Hacker, McFly


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Intro: YHC has never done the Swampfox fit test before, until today.  YHC didn’t realize he pushed the Swampfox up a week that it’s usually ran, but that’s ok.  Had a couple quick HC’s on the preblast but a few ended up farksacking unfortunately, but I don’t blame them…this fit test is “generously terrible” – Prayer Request said afterwards.

Conditions: High 60s to low 70s, no precipitation, humid

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
SSH x15 IC

LBAC fwd/bck x10 IC

grab a block, head over to the walking/running path

The Thang: 
The Ditch’s Swampfox Fit Test

20 Burpees OYO, 20 V-Ups OYO, 20 Squats w/block OYO, run to the White Posts then run back (this is 1 round). Rinse Repeat. If you complete 5 rounds of this you will have completed 100 reps of every exercise and ran 2 miles.  Running to the white posts and back is roughly 0.4 miles.

McFly completed: 4.5 Rounds within the time limit (5 rounds to make it to a whole number)

Bedpan completed: 4 Rounds

Beanie Baby, Hacker and Prayer Request completed: 3 Rounds

stow blocks

6 Minutes of Mary: 
no time

Numberama: 
5

Namearama:
Bedpan, Beanie Baby, McFly, Prayer Request, Hacker

Announcements:
Q school 05/30 at Accelerator roughly 6:45-7pm.  June 15th Father’s Day Convergence 0700 Doty Park, family event that afternoon following.  Hot Pursuit 5K on 06/15 in Goose Creek.  July 4th Convergence 0600 at the Ditch.

Pledge of Allegiance: none

BOM: (Prayer)
Led by McFly

Devo:
Led by Bedpan

How can I recognize the Spirit of God in people I meet? 1 John 4:2 “By this you know the Spirit of God: every spirit who confesses that Jesus Christ has come in the flesh is of God.” In the book of John he warns us against gullibility.  In other words, don’t believe everyone who claims to be a Christian.  We may quibble over different styles of worship, but we must never fail to recognize God’s Spirit in our brothers and sisters who, like us, claim Christ as God’s Son and their Savior.

Moleskin:
Generously Terrible was the two words that we came away after completing the Swampfox.  Glad I finally did the Swampfox after coming out to the Ditch for about a year now.  Great push guys!

3 Corners

  • When: 20190521
  • QIC: Mom Swap
  • The PAX: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap


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Weather: 85 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

Line up on the wall in a chair stance & pass the blocks from right to left and repeat the other way

Line up on the wall in a chair stance & do up & overs with the block from right to left and repeat the other way

 

    • Overhead press x20 OQ
    • Lawnmowers x20 OQ
    • Tricep extensions x20 OQ
    • Decline merkins x20 OQ
    • Lulu’s x20 OQ

     

    • Overhead press x20 OQ
    • Bent over rows x20 OQ
    • Flutters w/block x20 IC
    • Damn its x20 OQ
    • LBC w/ block x20 OQ

     

    • Curls for the girls x10 IC
    • G-Wines x10 IC
    • Squat press w/block x20 OQ
    •  
    • Around the world merkins x18 OQ
    • Seal sit-ups x15 OQ

 

MARY: None

 

 

Numberama: 8

Namerama: Cheetah, Masterload, Creeper (2.0), Spaceballs (2.0), Wing But (2.0), MoBo (Respect), Chiro & Mom Swap

Pledge Prayer Announcement

 

Rubber Chicken Legs

  • When: 20190522
  • QIC: Futurama
  • The PAX: Redo, Onebar, Inspector Gadget, Urkel, Saget, Hacker, Futurama, Doc Oc


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Conditions: 70s and humid

FNGs: None

COP:  SSH (IC) x10, Through The Tunnel (IC) x 10

The Thang:

2 lap (1 mile) warm up (55% race pace) to get the blood pumping.

Hold Plank until we regrouped

1 lap (1/2 mile) Split in to 4 quarters (approx. 200 meters each)

  • High Knees
  • Lunges
  • Butt Kicks
  • Broad Jumps

Hold Plank until we regrouped

2 laps (1 mile) (65-70% race pace)

Hold Plank until we regrouped

200 meter backward run followed by all out sprint to start

Numberama: 8

Namerama: Redo, Onebar, Inspector Gadget, Urkel, Saget, Hacker, Futurama, Doc Oc

Pledge & Prayer

Announcements: Q School May 30th, July 4th Convergence, Low Country Spash June 1st, Futurama is doing a Century Memorial Day (If anyone would like to join for some all of the miles.)

Devo: YHC led a Devo on the following: The knowledge that God has loved me beyond all limits should compel us to go into the world to love others in the same way. We may get irritated because we have to deal with unusually difficult people at work or frustrating loved ones at home. But just think how disagreeable we have been with God! Are we prepared to be identified so closely with the Lord Jesus that His life and His sweetness will be continually poured out through Us? Neither natural love nor God’s divine love will remain and grow in us unless it is nurtured. Love is spontaneous, but it also needs to be maintained through discipline.

Moleskin:   The pax came expecting to come out for a few miles and were surprised to incorporate some boot camp leg exercises to ensure their legs get stronger ultimately allowing them to push them harder while running. Everyone embraced the suck together and no-one quit. Switching things up keeps us inspired to do our best and push harder that we think we can.

Back Blast

  • When: 20190522
  • QIC: MandM
  • The PAX: Flea,Clancey,Placebo, Woody, Boweavel


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Intro: Six Men came out and rised to the occasion by pushing themselves to be better.

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

Weather: warm, humid low 70’s

COP: SSH x20, Merkins 4count x10, Imperial Walkers 4ct x10, LBAC 4ct x20

The Thang: Dora 100 4ct Mountain Climbers, 200 2ct Merkins, 300 2ct Dips with a run around the farm house.

Mary: None ran out of time

Announcements : Stalker will have the Q at Tetonic on Friday

Pledge Allegiance Prayers

 

Learning to take Turns

  • When: 20190522
  • QIC: Olaf
  • The PAX: Outhouse, Brokeback, Tecmo, Mr. Feeny, Weezer, Coach K, Maybelline, Cavalier, Cheddar, 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: 70s and humid

FNGs: None

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, LBAC (OYO), long mosey to the block pile

The Thang:

YHC set up 6 stations, each with its own exercise.

  1. Curls 4 the Girls
  2. Squats with a Block
  3. Box Cutters
  4. Tricep Extensions
  5. 4 Count Lunges
  6. Flutter Kicks

Pax got in a line at the first station and started doing curls OYO.  Once the minimum number of reps were met, the first pax would move to the next station and complete the next exercise.  Remaining pax would stay at the first station, doing curls until it was their turn.  Pax would move 1 station at a time in turn, carrying their block and completing at least the minimum number of reps or more if the station in front of them was not empty.  First pax would get to station 6 and keep doing Flutter Kicks until the 6 was in and would reverse back through the ladder, with all pax following in the same order they ascended.  First round was all pax completing a minimum of 5 reps. Round 2, YHC split the pax into 2 groups but increased the number or reps to 10. For Round 3, the pax shuffled order, dropped their blocks, and complete 7 reps of Alternating Shoulder Taps, Monkey Humpers, Freddie Mercurys, Merkins, Calf Raises and LBCs.

Teams finished up together with 7 alternating shoulder taps right on time before stowing the blocks

Mary: Not needed

Numberama: 11

Namerama: Outhouse, Brokeback, Tecmo, Mr. Feeny, Weezer, Coach K, Maybelline, Cavalier, Cheddar, Magoo, Olaf

Pledge and COT

Announcements: Q School May 30th, Father’s Day activities (Convergence, Hot Pursuit, Tournament of Champions at Shortcake’s Farm), July 4th Convergence, prayer request for Cheddar’s Mom (eye surgery)

Devo: YHC brought up multiple current events where people expressing themselves on social media has caused issues.  It is frustrating because we are in America and have freedom of speech, but those that complain about intolerance are those that are the most intolerant.  People get their feelings hurt and feel justified to lash out and hurt back.  It turns into a While thinking and pray about these different situations, YHC was reminded of Micah 6:8.  The Message reads “But He’s already made it plain how to live, what to do, what GOD is looking for in men and women.  It’s quite simple: Do what is fair and just to your neighbor, be compassionate and loyal in your love, and don’t take yourself to seriously – take God seriously.”  It’s a good thing to take up a just cause, express yourself and fight for what you believe in.  No one can take that from you.  But in the end we need to make sure that we aren’t taking ourselves “too seriously” and taking our fight to the point where we aren’t showing grace, love and compassion.

Moleskin:   During “team” rounds, the Pax from opposite teams were actually completing the stations together before moving on and not making it a race.  Awesome to see them push each other and it will probably be a nice modification for the next time YHC pulls out this workout.

Old School Four Corners Returns

  • When: 20190513
  • QIC: Woody
  • The PAX: Woody, Cold Cut, Major Dad, Placebo, Flee, Eject, Streaker, Bob The Builder, Peaches


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Count: 9

Weather:  Cool and Humid

COP:  SSH x 20 IC, Don Quixote x 10 IC, IW x 10 IC, TTT x 10 IC

Slaughter Starter ( 20 Burpees OYO)

The Thang:  Indian Run off AO to Old School Four Corners Location.  Four Corners:  20 Merkins, Sprint to Corner 1, 20 Bobby Hurleys, Crab Crawl to Corner 2, 20 4 Count Flutter Kicks, Sprint to Corner 3, 20 4 Count Mountain Climbers, Bear Crawl to Corner 4.

Rinse and Repeat x 3

Indian Run Back to AO

Mary:  No Time

Moleskin:  This BC was inspired by Friday’s impromptu Q that took us by the “Old School” four corners location that used to be a Tectonic Staple.  The PAX were not disappointed.  Four Corners, Flutter Kicks and a Slaughter Starter were brought back from the past.  Due to time the 50 Flutter Kicks in cadence for Mary were missed but not forgotten.