Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

fartleks at the creek

  • When: 20200212
  • QIC: redo
  • The PAX: glowstick, goober, discount, Redo, chedda, one bar, Sophia, meter maid, Snyder, prayer request


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: 62 and beautiful

FNGs: Zero FNGs

The Thang:

run the fartleks…YHC used the lightpoles for points to run various speeds.

Numberama: 10

Namerama: snyder, Meter Maid, redo, goober, glowstick, Discount, prayer request, chedda, one bar, sophia

Pledge and COT
Devo: being in community is important in our lives. lets work on being together ouside of F3 as well. continue to think about and reach out to thise who we are missing.
Acts 2:42-47

Unplanned Fartlek and Biker Shorts

  • When: 20200211
  • QIC: Olaf
  • The PAX: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome)


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-60s and quite delightful

FNGs: Teddy Ruxpin (Welcome)

COP:  None.

The Thang:

Discount and Redo showed up with their bikes which is a first for the Hole.  Feeney walked with Brokeback while GI Jane and YHC took the FNG around.  Since the FNG was just getting back into running, we varied pace.  Ran for a mile, recovered for a bit (i.e. fast walking), sprinted from cul-de-sac to cul-de-sac,  Jogged for 2-3 blocks.  Mixed jogging, running and recovery for the remainder of the run between intersections/landmarks, so turned out to be a pretty good spur of the moment Fartlek.

Mary: None

Numberama: 7

Namerama: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome), Olaf

Pledge and COT

Announcements: P200 volunteers.

Devo: At the hike meeting

Moleskin: Floppy may have a stricter definition of a fatlek, but speed play was definitely done so YHC is going to count it.  Urkaf is checking off those boxes…

Creepy Crawlers

  • When: 20200211
  • QIC: Repo
  • The PAX: Wambach, Defib, Gypsy, Stalker (Respect,) Bob the Builder (Respect, ) Sakrete, Waldo, Sugar Mountain, Mayhem, Chum, Jalopy, Mad Dog, Repo


by Leave a Comment

Weather: 68 and Clear

 

Warmup:

SSH x10 IC
LBAC x10 IC F/B
Imperial Walkers x10 IC
5 Sets
Squats x20 OC
Calf Raises x20 IC
Flutter Kicks x20 IC
Thang
Bear crawl from yield sign, sprinkle in some lunge walks, exercises between breaks.
Squats x10 OC
Merkins x10 OC
WWI Su x10 OC
Nature Boys x10 IC
Diamond Merkins x10 OC
Progressive Squats x10 OC
Box Cutter x10 IC
Jump Squats x10 OC
Mosey back to Flag
Mary:
Indian Situp x10 OC
Namearama
Pledge
Announcements: Run with Dolphins 5K 2/22
COT
Devo: YHC has been reading Jon Gordon a good bit lately, and this is taken from his book The Carpenter. You can control your outlook, so repeat this Positive Pledge each day, and whenever you need a boost

Positive Pledge

  • I vow to stay positive in the face of negativity.
  • When I am surrounded by pessimism, I will choose optimism.
  • When I feel fear, I will choose faith.
  • When I want to hate, I will choose love.
  • When I want to be bitter, I will choose to get better.
  • When I experience a challenge, I will look for an opportunity to learn and grow.
  • When faced with adversity, I will find strength
  • When I experience a setback, I will be resilient.
  • When I meet failure, I will fail forward, toward future success.
  • With vision, hope, and faith, I will never give up and will always move forward toward my destiny.
  • I believe my best days are ahead of me, not behind me.
  • I believe I’m here for a reason and my purpose is greater than my challenges.
  • I believe that being positive not only makes me better, it makes everyone around me better.
  • So today and every day I will be positive and strive to make a positive impact on the world

Moleskin: There was plenty of mumble chatter, beginning with the warmup. YHC loves to work legs, and we got plenty of leg work in this AM. The mumble chatter really flowed when we began bear crawling. It was obvious that the PAX couldn’t get enough of this exercise, and wished we had time for so much more.

Caterpillar Push Up Party for One

  • When: 20200210
  • QIC: Swinger
  • The PAX: Metallica, Tom Bihn (my ruck belt)


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: 45

FNGs: None- disclaimer given anyways (can never be too careful)

COP:

Do not put arms down until told

LBAC, forward and reverse (IC) x10, Big arm circles forward and reverse (IC) x5, Don Quixotes (IC) x10, Hillbillies (IC) x10, TTT (IC) x10

Arms down

Not sure a name for this, so maybe you can help me in the comments. For now, I’ll call it a caterpillar push up. Begin standing with arms over head and feet together. Bend forward at the waist and take 4 counts to bring hands on the ground. Take 4 counts to walk hands forward, ending in a plank position. Perform one push up. Walk hands back towards feet for 4 counts. Bend back up for 4 counts, finishing with hands in the air. (very thankful for the belt on my ruck on this one).

Caterpillar push up x5 (OYO…OQ…)

 

The Thang:

  • Quick mosey to the ball field
  • Bear crawl from base to base, alternating between forward and backward bear crawl at each base. Stop to perform exercises at each base and halfway between each base. Exercises included:
    • 10 Thrusters (OQ)
    • 10 Squats, down slowly for 3 and fast up for 1 (IC)
    • 10 Merkins (OQ)
    • 10 Flutter kicks (IC)
    • 10 Overhead Press (OQ)
    • 10 Single-leg bridges, each leg (OQ)
    • 10 Lawn Mowers, each arm (OQ)
  • Quick mosey to palm trees.
  • Perform one caterpillar push up at each tree and lunge-walk between trees.
  • Quick mosey between by baseball fields. Up and down all stairs at first stadium on the way to the playground.
  • 10 Pull ups (slick) by the tire swing
  • Quick mosey to the picnic shelter (can’t let FIA catch you walking…)
  • 10 Single-leg squats with one foot on the bench.
  • Mosey back to the circle.

Mary:

  • 10 Floor sweepers (IC)
  • Laps around the traffic circle during devo

 

Numberama: 1

Namerama: Swinger (SCS with ruck + 60lb sandbag)

Pledge and COT

Announcements: None

Devo: I had planned to share some highlights from a men’s breakfast I went to at New Spring over the weekend. We talked about three kinds of forgiveness: God forgives man, man forgives man, and man forgives himself.

  • Ask yourself, what is a sin that I have trouble believing that God can forgive?
  • Mankind murdered God’s son, and He forgave us for that. If He can forgive that, what could we have possibly done that would be beyond His forgiveness? All we have to do is ask, and we will be forgiven completely of ALL of our sins.
  • Ask yourself, who do you need to forgive? Who do you need to ask forgiveness from?
  • When you refuse to forgive someone, you yourself are weighed down by resentment. You set yourself free when you intentionally choose to forgive someone.
  • When someone owes you something, you feel superior. Sometimes we don’t want to forgive so we can stay in control over someone. Be humble and release that person into freedom by forgiving.
  • Ask yourself, what do you see when you look in the mirror? Do you see your sin?
  • If you are a Christian, you are not a sinner saved by grace, you are a New Creation, a child of God. That is what you should see when you look in the mirror. That is what God sees when He looks at you.
  • Do you think you are more important that God, where you can’t forgive yourself for sins that God has already forgiven you of?

If you have questions about any of this or want to talk about it more, please, please grab me after a workout or shoot me a message on facebook. 🙂

Moleskin:   After rucking for a year and getting hit in the head with bricks and steel for a year, I finally decided to get a belt for my ruck. The goal today was to do movements that were annoying without a belt and enjoy not getting slammed in the head. Mission accomplished.

To liven up my pity party of a solo workout, I cranked up the Metallica and decided to quickly jog between each location instead of walking. Sorry everyone else missed it, but I had a blast and am sore in all the right places.

  • When: 20200207
  • QIC: X-ray
  • The PAX: Eight pax members. I was not expecting to queue, do not have my phone.


by Leave a Comment

Ring Around the Senior Center

Warm up.

Get blocks.

At speed hump  in front of senior center.

15 Merkens on incline.

15 Merkens on flat surface.

15 Merkins on decline.

 

At  parking area at south west corner.

7s: kettle bell swing/ lunge walk/burpees/bear crawl.

At  large speed hump  at side entrance.

20 Magoo’s on incline.

20  Iron Crosses on flat surface.

10 step ups on each leg  on nearby short wall.

20 Magoos on decline.

 

Back parking lot.

20 lawnmowers on  each side.

20 triceps curls.

 

Grass area in front block storage location.

10 blockies.

Devo: Riffing off pledge of allegiance: “One nation under God. Indivisible.”

It’s no secret that we live in a country that is divided, and getting worse in that way. As it says in the Bible, a house divided cannot stand. True unity can only occur under the Lordship of Jesus Christ, and it starts at home with our family and through our interactions on social media.

https://f3summerville.com/2020/02/10/12275/

Nothing fancy, just lots of freestyle laps

  • When: 20200207
  • QIC: Jingles
  • The PAX: Canadian Bacon, Show Me, Toto, Recount, Hanging Chad, Beetle, Inferno, Major Dad, High Stick, Jingles


by Leave a Comment

There was lots and lots of swimming at Tsunami this week. Ain’t nobody got time for down time.

Warm up
10 slow links

The Thang
One arm drill – Left there. Right back
X 10 links

Kicks there – breast stroke back
X 10 links

Up the ladder
- Sprints on even
- Slow on odds
- Up to 10

Down the ladder
- Sprints on even
- Slow on odds
- As many as we can get in until time called

Cool down
Underwater x Six links

Tread water for three mins

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

MOLESKIN – T-Claps to Beetle and Inferno for their first times at Tsunami.

february king of the corner

  • When: 20200207
  • QIC: redo
  • The PAX: olaf, cornhole, mr feeny, saget, used to, outhouse, friar tuck, redo, brokeback


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: 62 and windy

FNGs: Zero FNGs

COP: 10 SSH, 10 TTT, 10 lbac front and 10 lbac back

The Thang:
king of the corner
20 squats with block
20 ohp with block
20 curls with block
20 lbc
run across parking lot 10 burpees run back
rinse and repeat x 10

saget won with a time of 26 ish minutes
the rest of us didnt win and YHC rode the struggle bus in the back of the pack

Mary: nope

Numberama: 9

Namerama: brokeback, mr feeney, Redo, Saget, Olaf, used to, outhouse, friar tuck, cornhole
cc
Pledge and COT

Announcements: p200 volunteers, career day at stall high school

Devo: its easy to slip out of routine and hard to get back out. do

Moleskin: friar tuck merlot x 2

It’s not all fun and games!

  • When: 20200205
  • QIC: Mr. Feeney
  • The PAX: The Den


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: 56 degrees

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Classic Dora.  We grabbed a block and paired up at the side of the church.  Pax who have posted the longest paired with Pax who first posted most recently.  Completed the following exercises as a pair alternating with running around the parking lot with a block.

100 burpees

200 merkins

300 squats with block

Mary:

40 LBC, 30 Freddie Mercury, 20 american hammer, 10 Bert Reynolds

Numberama: 8

Namerama: Used to, Brokeback, Outhouse,  Mr. Feeney, Cornhole, Mowtown, GI Jane (R), Doobie

Pledge and COT

Announcements:

Devo: Just because it is simple, doesn’t mean it is easy.  After 90 burpees, the last 10 burpees are simple, but it isn’t easy.  In the same way, exercising patience demonstrating compassion 90 times isn’t easy, but it is simple.  Don’t overcomplicate things.

Moleskin:  The goal was to give some of our new FNG’s a little less fun of a BC.  We had 3 join in the last week.  So far we had played with Brokeback’s pole, then played a little Uno with Used to.  I didn’t want them to thin F3 was all fun and games, so I wanted a nice classic Dora.  The entire Pax wasn’t disappointed.  The suck was experienced by all.  Everyone finished and even had time for some Mary.  Great job by all, but especially Doobie, Mow-Town, and Cornhole!

LEG DAY AT THE JONES

  • When: 20200204
  • QIC: Sakrete
  • The PAX: Dorothy Mantooth, Splinter, Stringbean


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: Little chill in the air but nothing we couldn’t warm up from

FNGs: Not today

COP:  10 TTT IC (low and slow to get a good stretch on the hamstrings); 20 SSH IC.  Sakrete Shuffle (Run around the track going up and down each bleacher as you get to them)

The Thang:

50 squats on Q.  Lunge walk to the ramp heading into the parking lot.  Once at the ramp continue lunge walk into parking lot.  50 squats on Q.

In parking lot::  Jailbreak to entrance.  20 merkins on Q.  Lunge walk to across parking lot toward Danny Jones. 20 squats on Q.  Jailbreak down parking lot to the section nearest the entrance to pool.  20 WWI Situps on Q. Lunge walk across parking lot back to starting point.  20 Carolina Dry dock on Q.  Jailbreak to entrance of parking lot.  20 calf raises on Q.  Lunge walk across parking lot.  20 LBC’s on Q.

Continue this until 0530 when cars starting coming into the parking lot.  Safety first.  Lunge walk back down ramp and across track.  Gather back at flag.

Dora:  Pair up.  One person does one of the six previous exercises.  One person runs around the track.  When person 1 returns the second person begins running.  Both partners must do same exercise.  At 0544 return to flag.

Mary: Hold plank until time.  Stringbean pounded his pickle

Numberama: 4

Namerama: Dorothy Mantooth, Splinter, Stringbean, Sakrete

Pledge and COT

Announcements: Sign up for P200 volunteer.

Devo: YHC did not have a devo planned but boy did Splinter.  Sometimes in life we are just forced to be quiet and let the smarter ones speak

We as men tend to recluse ourselves when going through tough times, depression or other struggles. We go dark and sometimes never recover from it fully, if at all. Remember that reaching out and sharing your burdens is how we are meant to live. We can’t carry struggles alone, but when you reach out to a brother that burden becomes easier to carry. For these same reasons we as men need to be more self aware and recognize when one of our own are silent…odds are they need you.

Moleskin:   I have a special place in my heart for The Jones.  I was there for the launch.  I was there during the beginning weeks.  I was the founder of the BJDD (Bedrock Jones Double Down).  I even recruited a couple crazies to do that with me.   After being named AO Q of Bedrock my participation at the Jones decreased.  Then became almost non existent when my wife got pregnant and then had our little girl.  I like the 0500 start time.  It has killed the BJDD essentially but I think more guys will be able to get down there and then get back for work and what not on the other side of town.  I highly encourage you guys to make a trip down.  Its a wonderful AO with a ton of opportunities.  They have showers on site.  It was a pleasure to be back in the middle of the circle with these men!  Thanks for letting me lead!

Sweat deck in rain

  • When: 20200127
  • QIC: Grasshopper
  • The PAX: Caterpillar, Minivan, Grasshopper


by Leave a Comment

Conditions: Pouring rain, thanks to RECC front porch

FNGs: none

COP:

SSH x 35 IC, TTT x 35 IC, LBAC x 35

The Thang:

YHC dealt a sweat deck of cards, face cards J, Q, K are 11 reps each, A is 12.

Hearts – Burpees (x66 reps, OYO)

Clubs – Squats (x70 reps, OQ)

Diamonds – WW I sit-ups (x61 reps, OQ)

Spades – Merkins (X75 reps, OQ)

Mary: American hammers x 35 IC, Flutter kicks x 35 IC

Numberama: 3

Namerama: Caterpillar, Minivan, Grasshopper

Pledge and COT: done

Prayer (BOM): Caterpillar