Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Fish n Chips needs a sack

  • When: 20211115
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Chowdah, Gruber, Fish n Chips


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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: 44. Cold. This is bullshit.

FNGs: Nah

COP:  Run from the truck to the flag.

The Thang:

Left Foot, Right Foot, rinse and repeat.

PAX got 2 miles this morning with varying amounts of weight and coupons.

Mary: Run from the CoT to the Truck.

Numberama: 5

Namerama: Wreck-It Ralph, Gruber, Fish N Chips, Manana, Chowda

Pledge and COT

Announcements: Sheepdog events coming up soon. Ruck for Hunger coming up, no dates out yet. Holiday Party is right around the corner.

Devo: Nothing incredibly deep this morning. 1% better everyday, and DBAD.

Moleskin:   Great banter this morning! PAX discussed various events we’ve done in the past as a way to help prepare our brothers going through the Sheepdog event in a couple of weeks. Fish debated, out loud, what he should fit in his ‘sack’, and noted that weather would have a big impact on how much room there would be.

Chad 1000X

  • When: 20211111
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Mayhem


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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: 50’s, nice for what was to come.

FNGs: None.

COP:  Good mornings (Squat front presses) w/ blocks. Hold the down until a brother lists one of the 5 principles of F3.

The Thang:

With your block, head to the baseballs.

Introduced the Chad 1000X (for more information see the Youtube link below.)

Step-ups on the wall. The original workout called for 1000 per pax. Time would limit this, so we partnered up.

500 step-ups each. OYO.

Defib- 500

Repo- 280

Wreck-it Ralph- 325

Mayhem- 500

Mary: Stow blocks.

Numberama: 4

Namerama: Wreck-it Ralph, Repo, Defib, Mayhem

Pledge and COT

Announcements: Ruck for Hunger coming up- look for event.

Devo: It’s Veteran’s Day. Of the many men and women that serve, only 3% will actually carry a weapon into combat. There’s tons of support folks that actually make things happen. Thank them all.

Moleskin:   I enjoy the occasional single exercise Winkie. This one sucked… Find out more information about Chad, and the workout here: https://chad1000x.com/

 

Fight Gone Bad

  • When: 20211028
  • QIC: Manana
  • The PAX: Swamp Fox, Threes Company, Mayhem, Easy In, Chowdah


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Conditions: High 50’s

FNG: None

COP: TTT/IC, SSH/IC, Q led stretching, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  As a group, the PAX made their way to the wiffle ball field.  There, they performed the following workout.

At each field position (3 bases, home plate, pitchers mound), PAX performed the exercises for 1 minute, before moving to the next position.  Once all 5 had been performed, PAX did active recovery for 1 min, making a lap around the wiffle ball field.

Home Plate: Thrusters w/block
First Base: Burpees, jumping over the block between each rep.
Second Base: Overhead Press w/block
Third Base: Curls for Girls w/block
Pitcher’s Mound: 8 count body builders

After 5 rounds, PAX made their way back to the flag and stowed blocks.

Mary: None

Numberama: 6

Namearama: Swamp Fox, Threes Company, Mayhem, Easy In, Chowdah, Manana

Pledge & COT: Complete

Devo: YHC read the following:

I asked for strength, God gave me difficulties to make me strong.
I asked for wisdom, God gave me problems to solve.
I asked for prosperity, God gave me a brain and energy to work.
I asked for courage, God gave me danger to overcome.
I asked for love, God gave me troubled people to help.
I asked for favors, God gave me opportunities.
I received nothing I wanted, but everything I needed.

Announcements: Saturday workout and upcoming events.

Gun Show

  • When: 20211102
  • QIC: Manana
  • The PAX: Waldo, Easy In, Swamp Fox, Mayhem, Repo, Wreck-it-Ralph


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Conditions: Mid 50’s

FNG: None

COP: TTT/IC, SSH/IC, Q led stretching, LBAC/OYO Fwd/Rev

The Thang: PAX grabbed a block and regrouped at the yield sign.  As a group, the PAX made their way to the baseballs at the front entrance of the park.  There, they performed the following exercises:

2 Rounds
Overhead Press w/block OQ x20
Curls for Girls w/block OQ x20
Overhead Triceps Press w/block OQ x20
Muricans w/right hand on block OYO x5
Muricans w/both hands on block OYO x5
Muricans w/left hand on block OYO x5
Muricans w/both hands on block OYO x5

PAX then picked up their blocks and made their way towards the back traffic circle by the scoreboard, stopping at the last street light before.  PAX then performed one round of the above exercises before making their way around the traffic circle twice, returning back under the street light for another round of the above exercises.

PAX then headed back towards the flag making 4 stops along the way to perform one set of each exercise, then stowed the blocks and returned to the flag.

Mary: LBC/IC x20

Numberama: 7

Namearama: Waldo, Easy In, Swamp Fox, Mayhem, Repo, Wreck-it-Ralph, Manana

Pledge & COT: Complete

Devo: Know that a lot of people suck, and you’re going to be pissed off at some point.  Don’t let it get to you, or do something you will have to answer to later.  You got this.

Announcements: Saturday workout and upcoming events.

Bessy Mae – The October Running of the Hero

  • When: 20211021
  • QIC: Milton
  • The PAX: Peg, Kiwi, Schrute, Fanny Pack, Flo


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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: Nice

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walker: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 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 Flo’s grandmother, Bessy Mae. 

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: 6

Namerama: Peg, Kiwi, Schrute, Fanny Pack, Flo, Milton

Announcements: 

COT

Devo: 

Moleskin: 

I Was Told There Would Be No Math

  • When: 20211019
  • QIC: Milton
  • The PAX: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose


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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: Cool

FNGs: None

COP:  SSH: 10 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Don Quixote: 10 – IC

The Thang:

Indian run to Jingles Hill

11’s that don’t add up to 11. )10 at the bottom, 10 at the top. 9 at the bottom, 9 at the top. Down to 1.

Burpees at the bottom. Burpees at the top.

Mary: Pax Choice

Numberama: 8

Namerama: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Take everything to God in prayer. Listen for his answer, not the answer you are hoping he gives you.

Moleskin:   replace with moleskin

Sad Clowns

  • When: 20211015
  • QIC: Manana
  • The PAX: Wreck-it-Ralph, Defib, Cornwallis, Easy In, Mayhem


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Conditions: Low 70’s

FNG: None

COP: None

The Thang: PAX rucked their way to the bridge and performed the following exercises:

Squat x10 OYO
Ruck Swings x10 OQ

PAX then lunge walked their way from one end of the bridge to the other, before continuing to ruck to the upper parking lot, through the gate, to the concreate stadium seating.  Each member of PAX spread out along the bottom row and performed Step-Ups x5 each leg, and Squats x10, before moving to the next row.  There were three rows total.  PAX then made a lap around the building until all PAX were finished.

PAX then rucked along the backside of the park passing the traffic circles, stopping at the palm trees.  At the first set of palm trees, PAX performed 1 Curl for the Girls.  At the second, they performed 2 Curls for the Girls, etc.  There were 12 trees, and 12 sets of Curls for the Girls.

PAX then rucked to the wiffle ball field and lined up at home plate.  The exercises were as follows:

Home Plate – Squats x10 OYO
First – Ruck Swings x10 OYO
Second – Overhead Press x10 OYO
Third – Curls for the Girls x10 OYO

Then PAX made their way back to home plate before taking a lap around the field.  Once all PAX were finished, they rucked from the field, down the bridge, left around traffic circle, then back to the flag.

Mary: LBC x20 IC and Flutter Kicks x20 IC

Numberama: 6

Namearama: Manana, Wreck-it-Ralph, Defib, Cornwallis, Easy In, Mayhem

Pledge & COT: Complete

Devo: Always be prepared for what life throws at you, like having 6 members of PAX instead of the 1 or 2 you expected.  Also, old keys often do not open new locks.  You may think you have a plan of attack for an issue due to past experiences, but often you have to change your methods.

Announcements: Saturday workout and upcoming events.

Moleskin: Nice to see Defib back in action.  Kudos to him for lapping everyone in their ruck around the ball field, and deciding to do Merican’s IC while the other PAX did LBCs.  Also, kudos to everyone who showed up this morning.  Having 6 PAX for a Friday Magnitude is a big deal when YHC expected to be alone, or have one maybe two PAX show up.

Monkeyfist Throat Punch

  • When: 20211007
  • QIC: Goose
  • The PAX: Cannoli, Good Times, Splinter, Kiwi, Fanny Pack, Radio, Microwave, Flo, Smokey


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AHHHH, good livin’ made easy, baked early, and served with a cold heart.  10 PAX, no whiners just hard men getting harder.

Conditions:  Cool, clear skies

COP: SSH x15 IC, Imperal Walker x15 IC, Drydock x15 on Q, Merkins x15 on Q

Thang: Preposition 80,60, 50, and 40 lbs. sand bags.  Form up into two columns mosey to the coupon pile. Battle Buddies issued one log plus a bonus pair of blocks , Mosey to the field.  Format; Battle buddies complete Log PT, mosey with sandbag (alternating weight each trip) around the AO pausing at the pavilion for intermittent opportunity to get better.  Log PT; shoulder -to- shoulder x20 IC, OVHD Squat x20, sit-ups x20, curls x38?  Yes, 38.  intent was 15, however  the PAX got busted twice trying to complete OYO, Log Squats x20.  Intermittent Opportunity to get better; Incline Merkins, Derkins, Dips, Bulgarian Split Squats.

Mary: X crunch, flutter kicks, leg raises

COT

BOM

Devo by YHC

A Bedrock Rerun

  • When: 20211007
  • QIC: Waldo
  • The PAX: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, Old D


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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: Warm and muggy, but luckily not raining

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; lunge walk around the circle

The Thang:
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about 30-45 seconds
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Step ups x10 each leg OYO; Squats x15 on Q; Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC; run around dirt parking lot
-At the flag: Reverse Tempo LBCs x10 IC; Tempo LBCs x10 IC

Mary: None…did enough LBCs during the workout that Mary wasn’t needed

Numberama: 7

Namerama: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, Old D, Waldo

Pledge and COT

Announcements: Bedrock will host this week’s rotating Saturday workout.

Devo: Debates can be fun, but if they cause you angst or anger, then what’s the point?

Moleskin: It was time for an ab/leg workout, and I found one that I made up a year ago, and decided to give it another run…This is a workout that fits perfectly into the 45-minute timeslot and gives your legs and abs a great workout.

7 min perfect WOD x4

  • When: 20210910
  • QIC: Chowdah
  • The PAX: Tinder, flash and hacker


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Intro: 7 min tabata circuit x 4

Conditions: warm, wet

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skil 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:
TTT x 10 ic, imp walkers x 10 ic, Don quixote x 10 ic

The Thang:

Tabata as follows, 30 seconds a piece x 4 rds

Ssh, wall sits, merkins, lbcs,step ups, squats, dips, plank,high knees, lunges, high side planks, low side planks

6 Minutes of Mary:

No time

Numberama:
4

Namearama:
Hacker, tinder, flash, qic

Announcements:
9/11 convergence

Pledge of Allegiance: AYE

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic, and it was that if God can use 9/11 for good, then he can use anything that ever happens for good!  God is good, have faith!

Moleskin:

  1. Stumbled upon this wicked good 7 min wod, and decided to quadruple it!  Sucked so good