Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

Spring Cleaning – Bedrock

  • When: 20200908
  • QIC: Stalker
  • The PAX: Mayhem (respect), Splinter, Mad Dog, Spookie (respect), Easy In, Prius (respect), Chum, Maj Dad (respect), High Stick, Waldo, Sakrete, Gruber, Manana, AC/DC, DT, Fish N Chips, Sugar Mtn


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INTRO: Always trying to keep things interesting, and using Bedrock to try new routines, YHC cleaned out his garage and brought a variety of toys to the AO. Some worked, some not so much. In all, 18 men came out to play.

COP: TTT, inchworm merkins

THANG: In 3 columns, Indian run, serpentine style, to the scoreboard. Once there, do 11’s (derkins & V-ups) from parking head to the opposite parking head.

Indian run to the far parking lot, where YHC had staged several stations (with Manana’s help). The stations were: tire flip, rope log pull, jump rope, 60# sandbag toss, heavy bag carry

MARY: alternating heel touches

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: 

MOLESKIN: T-claps to Waldo for holding me accountable to post the backblast. Standards are important.

Tectonic Gym

  • When: 20200911
  • QIC: Stalker
  • The PAX: Placebo (respect), Beaver, AC/DC, Subzero, Motherboard (respect), Repo, High Stick, Manana, M&M (respect), Double Trouble, Wilma, Spookie (respect), BTB (respect), Grits (respect)


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INTRO: The PAX showed up in force this morning to take advantage of a free trial workout at the Tectonic Gym. 15 men are considering a membership.

COP: TTT, Outcast merkins, squats, mosey around the triangle

THANG: At the triangle, the men paired up and claimed one of a variety of preset stations:

20yd log rope pull

60# sandbag burpees

Uneven merkins

Dolly crunches

Jump Rope

Dumbbell curl presses

Run around the triangle

When the team running around the circle returned to the gym, all teams rotated to the next station. Each team visited each station twice.

MARY: alternate heel touches, plank, side plank, V-ups

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: On the morning of 9.11.2001, countless people were saved from disaster because they got stuck in traffic, or had a sick child, or missed their flight, or got called out of town unexpectedly, or had to perform some undesirable task away from the office, etc., etc. Who knows why they were saved as a result of some minor inconvenience? The point is, whatever you are dealing with right now, know that you are exactly where you are suppose to be. Rejoice in minor inconveniences.

Supersets at Seismic

  • When: 20200915
  • QIC: Stalker
  • The PAX: Goose (respect), Placebo (respect), Smoky (respect), Major Dad (respect), Flo, High Stick, Splinter, Space Cowboy, Schrute, Fannie Pack, Floppy, Cannoli, Snap-On, Milton, Sugar Mtn, Mary


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INTRO: “Men, I have good news and bad news. The good news is we are only doing four exercises. The bad news is we are going to do a crap ton of them.” 17 men had a strong showing at Seismic this morning.

COP: Outcast merkins, bear squats, flutter kicks, LBAC’s

THANG: Grab a block and rally back at the flag.

Supersets: Do as many reps as you can, then progressively move to slightly easier forms of the exercise until the requisite reps are met.

Derkins, merkins, ferkins (female merkins), block presses x 100

Single-leg squats, squats w/ block, squats on block x 150

OHP, upright rows, overhead claps x 100

Dammits, WW1 w/ block, LBC’s x 100

MARY: alternate heel touches, 100’s

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: I believe many people feel anxious, angry and hopeless because the internet and social media are constantly bombarding us with drama and problems, which feel out of our control. What’s worse is our phones are engineered to compel and keep our attention. Logarithms are written to predict our likes/dislikes and constantly place content in our feeds. Studys have shown that fake news is shared six times more often than factual news. The idea is to keep us staring at our phones for as long as possible so that social media platforms can sell more ads. What’s the side effect? We are more divisive and unhappy than ever before. What’s the cure? 1. Put your phone down. Get outside and experience real human interaction. 2. Turn off all notifications, which are like a bell to Pavlov’s dog. 3. Get your news from a variety of sources with a variety of perspectives to help combat “confirmation bias”. Check out Netflix’s “The Social Dilemma“, especially if you have teens and preteens.

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


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Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

Instant Amnesia

  • When: 20200914
  • QIC: Swinger
  • The PAX: Gruber, Repo, Defib, 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: 78

FNGs: None

COP:

  • 10 Jumping Jacks
  • 10 LBAC, forward and reverse
  • 20 Flutter Kicks
  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat
    • Be free of charge.
    • Be open to all men.
    • Be held outdoors, rain or shine, heat or cold.
    • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
    • End with a Circle of Trust.

The Thang:

Mosey to the ball field

  • At base 1 – on all fours, leg circles forward (5, IC)
    • Bear crawl up downs to next base (bear crawl. When Q says “down,” perform one push up)
  • At base 2 – donkey kicks (5, IC)
    • Bear crawl up downs to next base
  • At base 3 – burpees (5, OYO)
    • Sumo Squats to next base
  • At base 4 – ruck curls (10, OQ)
    • Lunge Walks to next base
  • At base 1 – kettle bell swings (10, OYO)
    • Lunge Walks to next base
  • At base 2 – thrusters (10, OYO)
    • Q sack to next base (walk with ruck over head)
  • At base 3 – overhead press (10, OQ)

With half the workout complete, it was time to test the PAX’s memory. We went backwards around the bases, repeating each exercise in the reverse order. YHC kindly waited for the PAX to remember and call out the next exercise. Incorrect guesses were rewarded with 5 burpees. The amnesia was instantaneous.

  • Q sack backwards to base 2
  • At base 2 – thrusters (10, OYO) (+5 penalty burpees)
    • Backwards lunge walk to previous base (or “klaw egnul” as Fish called it)
  • At base 1 – kettle bell swings (10, OYO)
    • Backwards lunge walk to previous base
  • At base 4 – ruck curls (10, OQ)
    • Sumo Squats to previous base
  • At base 3 – burpees (5, OYO) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 2 – donkey kicks (5, IC) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 1 – leg circles backward (5, IC)

Bernie sanders back to the flag (running backwards)

Mary:

  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat (+5 penalty burpees)
  • 10 flutter kicks (+5 penalty burpees)
  • 10 LBAC reverse and forward
  • 10 jumping jacks

Numberama: 5

Namerama: Gruber, Repo, Defib, Fish N Chips

Pledge and COT

Devo: (Thanks Defib!) Friendship is using your words and actions to show others you care.

Moleskin:  The PAX had been early awaiting a brutal Stalker Q, but it turns out we all had memory problems this morning. YHC had been coming up with ideas for a workout like this for later this month, but jumped at the opportunity to try it out today instead. Glad to know I’m not the only one who instantly forgets what exercise we just completed. This was a good chance to work out our bodies and minds. Thanks for the chance to lead!

 

Simple does not equal easy

  • When: 20200910
  • QIC: Goose
  • The PAX: Baby Fat, Bob The Builder, Major Dad, Meltdown, Peg, Splinter, Space Cowboy, Middle School, Schrute , Fanny Pack, Milton, Smokey, Flo, Hospice, Grits, Snap On


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Foo – Anything that impedes a mans ability to to grow into the man God meant him to be.  Such as (not inclusive) laziness, lack of respect, selfishness, loathing.  Treat the Foo, cure the Clown.

 

17 Foo Fighters posted for an OG beat down at the Tip Of The Spear.

Conditions: Humid, 74 degrees, no wind

COP: SSH x15 IC, IW x15 IC, Mountain Climber x15 IC

Thang:  Form Pax into two columns and mosey to the far tennis courts.

1. Execute tennis court – staying alive – 11’s Hand Release Merkins / Squat Jumps.  As Pax complete Plank it up and a kiss from Mary.

2. Execute tennis court – staying alive – 11’s  Carolina Dry Dock / Squats

Mosey to the grass

Mary:  Mary got hers.  15 minutes on non-stop Ab work cycling thru Upper, Lower and oblique abdominal exercises.

Pledge

COT

BOM

DEVO by YHC