Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Friday morning…We Cream!

  • When: 20200327
  • QIC: MasterLoad
  • The PAX: Flo, Pretzel, DHL, City Slicker, Bob the Builder (R), Splinter, Schrute, Old Flame (R)


by Leave a Comment

Intro: Not really a need, we run mainly.

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

Weather: Perfect

COP: Only if you want to

The Thang:

Ya know…run, ruck or ride…your choice.

Mary: nope

Numberama, Namarama (via FB request), Annoucements, Pledge, Prayer Request

Moleskin:  I went up to the Creamer AO because it is right by the house and I enjoy the route that it provides.  Turns out there is a few other folks who do as well.  Saw a few guys out there and said hey, from a distance.

The first V-Q run for The Hole

  • When: 20200324
  • QIC: MasterLoad
  • The PAX: Old Flame (R), Floppy, City Slicker, Creeper


by Leave a Comment

Intro: we normally run a 5 mile loop around FoxBank but this one will have to be on your own.

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

Weather: great for a run

COP: OYO

The Thang:

Ugh, its The Hole…we run.

Mary: yeah…no.

Numberama, Namarama (via FB Request), Annoucements, Pledge, Prayer Request

Moleskin:  My first Q for a virtual run AO, was probably a little more than needed but what the heck, I had a good time and got to say good morning to a few folks that I normally run with.

Something Simple But Effective

  • When: 20200331
  • QIC: MasterLoad
  • The PAX: MotherBoard (R), GT, Creeper, SpaceBalls, WingNut


by Leave a Comment

Intro: A simple deck of cards to get us through the stormy night

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

Weather: raining outside, so inside weather was hot and humind

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

The Thang: Typical deck of cards

Hearts = Curls

Spades = Squats

Clubs = Damn-its

Diaminds = OHP

Jokers = 1 minute of Merkins and 1 minute of WW1

Mary: No time

Numberama, Namarama (via FB request), Annoucements, Pledge, Prayer Request

Moleskin: Sometimes you just don’t have any inspiration so I went with an old faithful.  It is a little harder to come up with these without having the whole park to use.  Will have to keep it up and spend a little more time to make it not so mundane and the same.

Time Doesn’t Fly as Fast Virtually

  • When: 20200326
  • QIC: MasterLoad
  • The PAX: DriPrime, Dick Cheney, Zamboni, Placebo (R), Mayhem, MoneyPit, Sophia, GT, Cheetah, Blackout, Creeper, SpaceBalls, WingNut


by Leave a Comment

Intro: Decided to try out another winkie from December.  A little warmer this time.

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

Weather: Hot

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

The Thang:

20 Carolina Dry Docks OQ, 20 Tricep Extensions OQ, 15 diamond Merkins OQ, 20 Box Cutters IC

High Knees 90 seconds

20 OHP OQ, 20 Merkins OQ, 20 Speed Skater OQ, 20 American Hammers IC

SSH 90 seconds

20 Wide Merkins OQ, 20 Genuines OQ, 20 WWI OQ, 20 Bobby Hurleys OYO

Butt Kickers 90 seconds

15 of each arm circles both ways, seal claps, bat wings (no rest and IC), 20 Flutters IC, 20 Squats OQ, 20 Chest Press OQ

Monkey Humpers 10 IC

OHP x 20 OQ, Tricep Extension x 20 OQ, Curls for the Girls x 20 OQ, Speed Skaters x 10 (each leg) OQ

Mary: Damn-it x 20 OQ, LBC x 20 IC, Heel touches x 20 IC, Lulu x 20 OQ, American Hammer x 20 IC

Damn-its 15, Lulus 15, LBC 15,

Plank to finish out the time

Numberama, Namarama (Via FB post request), Annoucements, Pledge, Prayer Request

Moleskin:  This workout went faster than I wanted it to so I had to add in the last set of 4, and more Mary than I had planned.  Made it work but man it hurt afterwards.  Larger group than I expected as well.  Good to see though.

Accelerator’s First V-Q!

  • When: 20200324
  • QIC: MasterLoad
  • The PAX: Creeper, SpaceBalls, Wingnut, Cheetah and Blackout (the next day)


by Leave a Comment

Intro: Used an old winkie for this one and just modified a few of the workouts.  tried to keep it simple since this is the first virtual Q I have done.

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

Weather: Warmish

COP: TTT x 10 IC, LBAC x 15 IC

The Thang:

Carolina Dry Docks x 10 OQ

Merkins x 20 OQ

Damn-its x 30 OQ

Curls for the Girls x 40 OQ

Squats x 50 OQ

60 second run

Bat Wings x 50 IC

Lunges x 40 OYO (20 Each Leg)

OHP x 30 OQ

WWI x 20 OQ

Calf Raises x 10 IC (each position: out, straight, in)

60 second run

Back up the pyramid and try to finish before time.

Mary: American Hammers x 20 IC, Plank till time (30 Seconds)

Numberama, Namarama(Requested via FB tag), Annoucements, Pledge, Prayer Request

Moleskin: For this first VQ, not bad.  Only the boys and I attended but it was great to be able to workout.

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


by Leave a Comment

Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

Nothing Fancy. Lots of Swimming.

  • When: 20200313
  • QIC: Jingles
  • The PAX: Sugar Mountain, Milton, High Stick, Major Dad, Jingles


by Leave a Comment

YHC had the pleasure of leading the men of Tsunami for nothing fancy. Just a lot of swimming here.

Warm up

10 slow links

The Thang

One arm drill
Left there
Right back
X 6 links

Breathe hold drill, come up and breaststroke
5 deep bell breathes
X 6 links

Pyramid
Sprints on even
Chill on odds
Up to 8

Reverse pyramid
Sprints on even
Chill on odds
As many as we can get in until time called
Cool down

Six links
Tread water for three mins

Count-a-rama
Name-a-rama
Announcements
Pledge
BOM

You ain’t got no arms OR legs

  • When: 20200317
  • QIC: Tinder
  • The PAX: Prayer Reques, Weewoo


by Leave a Comment

Conditions: 62 and warm

FNGs: None

Warmup: 15 SSH IC, 10 TTT IC, and 15 IW IC

The Thang:

40 Hipraises with block presses On Q

20 CFTG IC

30 sec each Right side Plank, regular plank, Left Side Plank

20 Skull Crushers On Q

LT Dan across BBall Court

20 Bohemian Rhapsody (Freddie Mercury with a situp after each 4 count)  IC

30 Plank Jacks IC

30 sec each of Superman/Banana positions

Walking Sumo Squats back to blocks

60 seconds of Table position

20 Z Press IC

60 seconds of Wall sit

20 Chest Press IC

Bear Crawl across court

30 each side Oblique Hip Raises On Q

25 Toes out Calf raises with Block, 25 toes straight Calf Raises with Block, 25 Pigeontoed Calf raises with Block

25 FK IC

25 leglifts IC

Pledge: Done

Announcements: None

COT: Done

St. Patty’s Day tour of the park

  • When: 20200317
  • QIC: Tinder
  • The PAX: Saget, Prayer Request


by Leave a Comment

Warmup-15 SSH IC, 10 TTT IC,10 grandfather clocks IC

THe Thang:  Pax ran for 25-40 meters with a cinder block around the AO with 15-30 repetitions of a  variety of exercises between running.

Pledge: Done

Moleskin:  Lots of mumble chatter about the world situation and how we’re all handling it.

 

Block battle

  • When: 20200317
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb


by Leave a Comment

Intro: We had a visiting PAX from Greensboro. He will be moving down this way in the coming months, but for now, he’s gets to feel the joy of a Cheetah Q.

Weather: Hot

FNGs: None

COP:

SSH x15 IC

TTT x10 IC

THANG: Grab a block and go across the road to the field. Line the blocks up (alternate between blocks standing up and laying down). Split in two team and stand roughly 40 yards apart.

For 5 minutes PAX did 10 reps on an exercise. Then they would run over to the blocks and flip them up or down depending on the team. Losing team does 10 burpees.

Exercises were: Merkins, Squats, Flutterkicks

Return blocks and get on your 6.

MARY:

American Hammers x20 IC

Flutterkicks x20 IC

Numberama 10

Namerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb

Pledge Prayer Announcement

Moleskin:

Brandy enjoyed the workout and we look forward to seeing him back out.