Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Be prepared…..short weinke vs. long weinke

  • When: 20200918
  • QIC: Chowdah
  • The PAX: Oops, GI Jane, mr.pheeny, olaf, brokeback, cornhole


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Intro: Q had to leave at 0459 to go to the gas station next door to poop

Conditions: 70 and muggy

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:
They did the usual, probably, but after a 30 min ride getting over there, YHC had to poop!

The Thang:
4 corners w block

50 reps each corner,  corners labeled upper body, legs, core, and 10 burpees

Pax were paired up and given ability to choose exercises, most of the standards were chosen w little deviation

Once each corners reps were completed, pax left their blocks, ran ahead to next corner and back to retrieve said block and so on and so forth

3 full revolutions were completed

2.25 miles we’re traveled

 

6 Minutes of Mary: had a core corner

No time at end

Numberama: 7

Namearama:
Oops, Mr.Pheeny, Olaf, cornhole, GI Jane, brokeback, YHC

Announcements:
Ruck for hunger, volunteer opportunities/ 2nd-3rd F coming up

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo:
In life, Be prepared!

Moleskin: 

Is it ok to have a short weinke and switch it up and give the PAX an option to choose their own?  Perhaps, given the proper format, pairing up, staying together, etc.  It is also important to note no FNG’s present, but they would have been fine, I think?  What do you think?

It Didn’t Rain

  • When: 20200917
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Spooky, Masterload, Hacker, Creeper, Space Balls, Wing Nut


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Weather:  Calm between the driving rain storms

Warmup: TTT, Monkey Humpers, SSH Variations

THANG:  Mosey to shed and get block return to open grass area.   Q calls the Exercise of choice and the PAX runs to first spot (5 Burpees), returns to start, runs to 2nd spot (10 jump squats), returns to start, runs to end of open area (15 Merkins), returns to start.  Plank up until 6 in.  Rinse and repeat.

Exercises: Up and Overs, Curls for Girls, Ovhd Press, Damn Its,

Change up of routine to 5 Burpees, 10 Monkey Humpers, 15 WWI Situps and all returns running backwards

Exercises: Tricep Extensions, Bent Over Rows, Flutter Kicks

Stowed blocks.

MARY:  No time for Mary

Moleskin:  The Q was unpredictable on the number of reps which kept the PAX wondering how many at the start and not knowing how many more were left to do.  That’s what makes being the Q better than being one of PAX. Placebo provided the Bourbon Balls to cap off a good night.  Cheers!

Devo:  As a HIM, you need to be deliberate and intentional in your actions.  Don’t say “I don’t care”.  Be the leader.

Claudia Apolinar – The September Running of The Hero

  • When: 20200917
  • QIC: Milton
  • The PAX: Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly


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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: Wet

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker – 10 – IC

Terrible Ts – 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor Claudia Apolinar. Claudia is Los Angeles county deputy sheriff. Claudia and her partner were ambushed by a gunman while sitting in their car. They were both shot several times. Claudia had the presence of mind to radio for help, and apply a tourniquet to save her partner’s life. 

The Hero Workout (Version 4):

  – 20 Overhead Press

  – 20 Curls for My Wife

  – 20 Squats w/ The Block

  – 20 Merkins 

  – 20 WWI Sit-ups 

– .30 Mile Run

AMRAP

Numberama: 14

Namerama:Fanny Pack, Hospice, Peg, Smokey, Space Cowboy, Flo, Old Flame, Meltdown, Cannoli, Schrute, Green Bags, Microwave, McFly, Milton

Announcements: Ruck for Hunger, Bethany Food Drive, Tiger Buddy Program, St. Paul Men’s Hike – Ask Cannoli about all of these. He has all the info.     

COT

Devo: 

Moleskin: 

Two Things That Don’t Work In The Rain

  • When: 20200917
  • QIC: Pretzel
  • The PAX: Sugar Mountain, Streing Bean, Dorothy Mantooth, Defib, Pretzel


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The men of The Jones gathered in the gloom for the second round of a sampling of the greatest music to grace God’s Earth: MY music. Eight soul-stirring, flannel-inspired odes to the 90s.  There was rain.

Conditions: Cloudy, mid 70s at the start. Rain started about halfway through and got steadily stronger.

Once again, douchebaggery prevents Macklemore from being represented in my playlist.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a run partway around the track to the concession stand and back.

  • Wax Ecstatic (To Sell Angelina): Lunge with blocks
  • Teen Angst (What the World Needs Now): Overhead Press
  • Julie Paradise: Dammits
  • Bittersweet: Squats with block
  • Porch: Curls for Milton’s Wife
  • Unglued: Sit-up Press with Block
  • Dam That River: Calf raise with block
  • Jesus Christ Pose:Tricep extensions

Placebo’s First Q at Accelerator

  • When: 20200915
  • QIC: Placebo
  • The PAX: MasterLoad, Cheetah, MotherBoard (R), Wing Nut, Space Balls, Pink Slip


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Intro: Convinced Placebo to do his first Co-Q on the way to becoming a regular Q and natural leader among the F3 brother. Hesitant he was, but a good beat down he gave.

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

Weather: Coolest weather we have had since February

COP: LBAC x10 (IC), Don Quixote’sx15 (IC), TTT x10 (IC)

 

The Thang: 7 of Diamonds. We used the new Pickle Ball courts corners to complete this routine.

 

7s

Merkins: jailbreak on long side, and then bear crawl on short

 

14s

OHP: Cusack long side, farmers carry short side

 

21s

Wide Merkins (as wide as you can): jailbreak long side, lung walk short side

 

28s

Curls for the Girls: Farmers carry with weak arm the long and first short, then switch arms for the next long and short

 

21s

Alternate between wide squat and narrow squat at corners: jail break long side, high knees short side

 

Stow block

 

Mary: LBCs

 

Numberama, Namerama, Announcements, Pledge, Prayer

It’s Cardiac Day….of course it’s raining

  • When: 20200917
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble


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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: Rainy, muggy, moist.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 10

Namerama: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Food drive w/ St. Paul’s on October 10.  Ruck for Hunger on November 21.

Devo:  Allow yourself to do stupid stuff, like working out in the rain.  But understand when it is time to stop doing stupid stuff…so no need to stand in the rain for a long time listening to a long-winded devo.

Moleskin: In typical Cardiac fashion, it had rained most of the night leading up to the workout…and just as we were about to start, it started raining again.  The mumble chatter was great, as always.  Also, shout-out to Double Trouble for bringing the flag and joining us for part of the warm-up, despite having surgery scheduled today.

A Little 9/11 Tribute Run

  • When: 20200911
  • QIC: MasterLoad
  • The PAX: Pretzel, Old D (R), Space Cowboy, Splinter, Creeper, Too Much, Sugar Mountain, City Slicker, Schrute


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Intro: Thought I would pick up the Q since I like to cream so much.

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

Weather: Humid, but not too hot

COP: ugh…no

The Thang: Since it is the anniversary of 9-11, I had a little route planned for those that wanted to follow it.  I asked those that wanted to run out Sigma parkway for 8 minutes, then run back to US 17, then over to Brighton Parkway and up Brighton for 9 minutes, then back to US 17 and over to the Creamer.  On your map if you are using an app to track it, this will symbolize the two towers that fell on 9-11.

Or of course you could just run….either way your creamin’.

 

PAX Choice – Everyone’s a Winner

  • When: 20200910
  • QIC: MasterLoad
  • The PAX: Pink Slip, Mother Board (R), Placebo (R), Cheetah, Wing Nut, Crepper, Space Balls


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Intro: Cheetah was supposed to have the Q, but got lost in the traffic that has become Summerville. We started without him, and then just kept going till it was done.

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

Weather: cooler than Tuesday, still warm

COP: TTT x 10 (IC), LBAC x10 (IC)

 

The Thang: Since YHC did not have a real plan, the plan became every PAX would call an exercise, the PAX in front would then determine how many of said exercise. The pax who named the exercise would then decide if that would be on Q, in cadence or, for some unknown reason, in double cadence and then lead the exercise. After everyone led one round, we took a small run. Rinse and repeat until time. Here were the exercises (don’t ask me to tell you how it was called):

 

Dying Cockroach

Offset Merkin

Merkin

Wide stance squat

Up and Overs

Curls for the Girls

 

Run small lap

 

WW1

Damn-its

Pull throughs

Monkey Humpers

American Hammers

Flutter kicks

Bent over Rows

 

Run small lap

 

Calf raises

OHP

Merkin Jacks

High Pulls

A run on Wingnuts chosen route (About 1/3 to 4 miles)

 

Mary: No time

 

Numberama, Namerama, Announcements, Pledge, Prayer

 

Devo: With all that is going on in the world it is easy to feel overwhelmed, anxious, or even depressed. But letting all of things that cannot be solved by you wear you down is not healthy. Worry in large amounts is not healthy. Try to practice the metal ability to shut out those things you cannot fix. This does not mean do not care about things but stop stressing so much. With all the negative out there right now, we beat ourselves down with what could happen. What our minds should be focused on is what is happening, especially in our given circle of friends or our family. Tomorrow has enough problems, and they will wait till then, just enjoy today so it can be great one. Oh and of course…. Don’t be a Dick!

42, the answer to everything

  • When: 20200908
  • QIC: MasterLoad
  • The PAX: MotherBoard (R), Johnny 5, Mom Swap, Space Balls, Wing Nut, GT, Placebo


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Intro: It’s my birthday tomorrow so you know the deal. I don’t like doing 42 of every exercise so we got to 42 a different way.

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

Weather: Hot and Humid

COP: TTT x 10 (IC), LBAC x10 (IC)

The Thang: 6 sets of 7 exercises for 42 seconds at a time, with a .42 mile run in the middle

Carolina Dry dock

Merkins

LBAC forward

LBAC backward

Jump squats

WW1

Burpee

 

After 3 sets do run then complete three more sets of different exercises.

 

LBC

Monkey Humpers

Merkin Jack

V-ups (one round) // narrow lunges (last two rounds)

WW1

Dying Cockroach

American Hammer

 

Mary: No time

 

Numberama, Namerama, Announcements, Pledge, Prayer

Four of a Kind

  • When: 20200914
  • QIC: Pretzel
  • The PAX: Caterpillar, X-Ray, Minivan, Pretzel


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Three of F3’s finest joined YHC in the gloom at Fault Line to kick Monday squarely in the nuts. Work was done.

Conditions: Clear, low 70s.

There were four of us. Otherwise this image has no relevance at all.

The Thang

SSH x2 IC

Head to block pile for one block each, gather at the parking area next to the tennis courts on Laurel Street for some AMRAPs (as many reps as possible).

 

AMRAP 1

20 curls for the girls, run to the stop sign by the pavilion, 20 merkins, run back. Repeat for 10 minutes.

 

AMRAP 2

20 Iron Cross, run to the stop sign at the corner of Laurel/W. 2nd North St., 20 LBCs, run back. Repeat for 10 minutes.

 

Head over to the new pickleball courts for…AMRAP 3

10 squats with the block, bear crawl to far side of pickleball court, 20 monkey humpers, crab walk back. Repeat for 10 minutes.

 

Return blocks and gather at the flag for Mary (American Hammers, Freddie Mercury).

 

Pledge/COT/socially distanced BOM/devo