Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

What day is it?

  • When: 20210202
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Mayhem, Defib


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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: Upper 30s…cold, breezy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Run around dirt parking lot

The Thang:
-Grab a block and meet at the entrance to the flag.
-Hand release merkins x5 on Q
-OH Press x10 on Q
-Curls for the Girls x15 on Q
-Chest Press x20 on Q
-LBC x25 IC
-Hold high plank for 30 seconds.
-Jailbreak to lightpost on the right, then side shuffle (right foot leading) to the speed limit sign; Head back with side shuffle (left foot leading) to the lightpost; run backwards to the flag.
-Repeat this set until 5:40
-Stow blocks

Mary: Ray Charles x25 IC; Flutter Kicks x25 IC; Tempo LBCs x25 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Still need Qs for this month.  Tectonic hosts this week’s Saturday workout.  The Guild meets at Wescott Park every Wednesday.

Devo: Bedrock Mantra…DBAD

Moleskin: In tribute to the movie ‘Groundhog Day’, I wanted to do a repeating workout, but I didn’t want it to feel like the Cardiac.  So I put in a series of block exercises, and made the running part a little different.  Overall, I think it went pretty well…the mumble chatter was strong and we got some good work in.

The Creamer Friday 1/29/21

  • When: 20210129
  • QIC: Schrute
  • The PAX: Cannoli, Muscadine, Hospice, Good Times, YHC


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f3 facebook

39 degrees and cold, no wind

warm up was waiting for 5:00am

the thang

4 mile bridge run by Good Times and Schrute with a 3 mile peal off from Muscadine to join Cannoli and Hospice for a return ruck back to AO. Good Times Schrute Muscadine and Cannoli completed a WOD at AO with COT and fellowship.

 

a twist on traditional Creamer activities.

make it a great weekend!

Playing with Logs at Faultline

  • When: 20210129
  • QIC: Stalker
  • The PAX: Threes Company, Minivan


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INTRO: With McFly relaunching The Ditch this weekend, he asked YHC to procure some logs for his AO. This got YHC thinking about some worthy logs exercises, and beta testing some new ones at Faultline. Some are keepers, others not so much.

COP: Slow jog around the AO to the coupons.

THANG: At the coupons, each man grabbed a log and shouldered it to the field.

Log flip to other end of field (about 60yds)

OHP (ear to ear)

Log flip back across the field

People’s chair w/ one-handed log press

Log curls

Reverse lunge while dragging the log

Log bench press

Log vault

Step-ups w/ log

Lawnmowers w/ log

Hydraulic squats w/ log

Crawl bear while rolling the log with feet

Stow logs

MARY: WW1 situps

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Keep it simple. Multi-tasking is a myth. You can do a marginal job with multiple tasks, or you can do one task really well. Focus on the task right in front of you, crush it, then move on to the next task.

Moboympics – You win by showing up

  • When: 20210126
  • QIC: Motherboard
  • The PAX: Placebo, Pink Slip, Defib


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Conditions: Dark, Rainy, but warm for January

COP: SSH x20 IC; Imperial Walkers x 10: Mountain Climbers x10 IC

The Thang:
Mustered under the pavilion near the block shed.
Plan of attack:  One Pax farmers carries 2 blocks around perimeter of tennis courts while rest of Pax performs exercises until 6 is in.  Rotate and repeat.

Exercises: Abyss Merkins, Step Ups, Tricep Dips, Derkins, Flutter Kicks, Squats, Mosey around park, 10 pay-it-forward Burpees, Monkey Humpers, Overhead Press, Freddie Mercs, Curls for Girls, Iron Crosses, LBCs, Bobby Hurleys, Lawn Mowers

Mary: LBACs

Numberama: 4

Namerama: Placebo, Pink Slip, Defib, Motherboard

Pledge and COT

Announcements: Rotating Saturday workout at the Ditch.

Moleskin: Last minute substitute Q for Cheetah didn’t allow me to do my normal planning for the Q and with the thunderstorms I had to be very flexible.  With a good mix of arms, abs, and leg exercises, the periodic farmers carry really made the arms scream for mercy.  And yes the pay-it-forward burpees were cashed in with a bunch of sirens going off shortly after.  With Pink Slip gunning for the weight loss prize and opting out, there was plenty of bourbon balls for the Pax as their reward for a good push.  Some of the best Qs are spontaneous.

Tennis Court Beatdown

  • When: 20210128
  • QIC: Waldo
  • The PAX: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, Milton


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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, breezy, and with light rain near the end of the workout

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC forward & backward OYO; Slow mosey around the armory building into the tennis court

The Thang:
-Pax circle around the tennis net…side shuffle to the right around the net, then to the left, changing direction on Q.
-Set of 11s – Squat jumps on one side; high knees IC on the other side; sprint each way between stations.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Circle around the tennis net and side shuffle on Q again.
-Set of 11s – Squats on one side; Merkins on the other side; Burpee broad-jump from squat station to merkin station; spring back after merkins.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Side shuffle on Q around the tennis net again.
-Squat jumps x5 OYO, then sprint to other side of court and back.  Repeat until Q says to stop.
-Return to flag

Mary: LBCs x20 IC; Ray Charles x20 IC; Flutter Kicks x20 IC; LBCs x20 IC

Numberama: 9

Namerama: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, Milton, Waldo

Pledge and COT

Announcements: February Q sheet is up.  Convergence at the Ditch on Saturday.

Devo: Try to keep learning.  Learn new skills and new things.  Learn more about the things you think you know well.

Moleskin: I rarely Q outside of Bedrock, but Microwave asked for some help at Seismic, so I was happy to help out.  I hadn’t worked out at Doty in a while, so I decided to keep it simple and do a cardio/leg beatdown in one small location.  Running around town is a good workout, but you can also do cardio in a small space with the right exercises.  I tried to keep everyone moving and keep the heartrates high.  The mumble chatter got lighter as we went along, so I think I succeeded.  It was great to finally lead the #tipofthespear.

A Different Kind of 4 Corners

  • When: 20210127
  • QIC: Olaf
  • The PAX: Uga, Dollywood, Cornhole, Flash, Brokeback


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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: Low 60’s with intermittent rain showers

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

YHC had the pax grab 4 blocks to the the corners.  YHC’s 2.0s were talking one day about a game they play in gym class called 4-corners.  There is a person that is “IT” and they cover their eyes in the center while the rest of the kids run to one of the corners.  Each corner has a number and color associated with it.  The person who is it, calls out a number or color, and those in the associated corner are out.  Rinse and repeat until only one kid remains and they are the next person to call out corners.  YHC thought this would be fun with a deck of cards and each corner would be a suit… YHC started while all of the other pax picked a corner.  The card was picked and the pax had a choice to either:

1) do the exercise on the card with the winners while the losers jail breaked across the parking lot (for the listed number of reps or until the losers got back), or

2) Jail break across the parking lot while the losers did the exercise the entire time while the winners jail breaked the parking lot

Each pax took a turn picking the card (and being an automatic winner). Completed 4 complete rounds before time was up…

Mary: Not done because of time

Numberama: 6

Namerama: Uga (R), Dollywood, Cornhole, Flash, Brokeback, Olaf

Pledge and COT

Announcements: Relaunch of the Ditch at 0600 on Saturday and unspoken prayer requests.

Devo: YHC is reading the book on intimacy and it was discussing anger and how when we get angry, it is usually because we are either; Hurt, Frustrated or Afraid.  Getting mad and angry doesn’t solve the situation so it is important to get to the root cause and figure out how we can address the true feelings.

Moleskin:   A few pax fartsacked because of the threat of rain, and for the most part it wasn’t bad, but near the end, it did get a little heavier.  Been a long time doing a BC in the rain… at least it was warm.

Saturday Morning Leg Day

  • When: 20210123
  • QIC: Microwave
  • The PAX: Sakrete, Waldo, Chet, Placebo, Mayhem, Shooter McGavin, Pink Slip, Mad Dog, 3's Company, Sugar Mt, Motherboard, 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: Cold and clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Don Quixote x10 IC; IW x10 IC, LBAC forward x10 IC; LBAC backward x10 IC, Overhead Claps x10 IC, 10 Merkins, 10 diamond merkins

The Thang:
7 of diamonds routine. The Pax ran to four different locations performing a move at each location. 4 rounds, increasing by 7 each round.

1st Round: 7 burpees at all four locations

2nd Round: 14 Fairy Jacks IC at each location

3rd Round: 21 calf raises, 21 right leg Calf raises, 21 left leg Calf raises, 21 single leg hops (right then left).

4th Round: 28 alternating lunges, 14 right leg Bulgarian split squats & 14 left leg, 14 split squat pulses IC right leg then 14 left, 28 Atari Froggers

Mary: Again, running to each location.

20 IC low plank toe taps side to side, 20 pike ups, 20 WWII reach thru’s followed by 20 roll ups (each leg), 10 Jane Fonda’s, 20 low plank toe taps up and down, 36 IC Flutter kicks

Numberama:13

Namerama: Fish N Chips, Sakrete, Placebo, 3’s Company, Sugar Mountain, Shooter McGavin, Waldo, Mayhem, Mad Dog, Motherboard, Chet, Pink Slip

Pledge and COT

Announcements: Saturday workout next weekend is at The Ditch for a re-launch

Devo:  Don’t let the good times pass you by without realizing you may be in them. Enjoy the little things.

Moleskin: The Pax was on fire with their complaining this morning. Sugar did not like the running, Sak didn’t like going in a circle, and everyone hated doing the same moves for 4 stations. The Q is a stud so he took it on stride and continued the punishment. Shooter McGavin appreciated the burn!!!

New Year…Same Incinerator

  • When: 20210121
  • QIC: MasterLoad
  • The PAX: Pink Slip, Placebo (R), Cheetah, Chedda, Chet Ripley (R), Sentry (R), Space Balls (2.0), Wing Nut (2.0)


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Intro:  Great way to start the year and get a benchmark to work off of the next 12 months.

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

Weather: around 50 with low humidity

The Thang:  The Incinerator.  Start at 15 reps of each of the below exercises at each station assigned.  After one round drop to 14 then 13 and so on.

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

Pink Slip – 5.5

Placebo – 5.5

Cheetah – 5.0 (with a pooh break)

Space Balls – 6.0

WingNut – 5.2

Chedda – 6.3

Sentry – 5.5

Chet Ripley – 7.1 (NC visitor for a few days)

MasterLoad – 6.0

Numberama, Namarama, Annoucements, Pledge, Prayer Request

 

New Year, Same Cardiac

  • When: 20210121
  • QIC: Waldo
  • The PAX: Fish N Chips, Sakrete, Snips, Easy In, Sugar Mountain, Shooter McGavin


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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: Cold and clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC; LBAC 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: 7

Namerama: Fish N Chips, Sakrete, Snips, Easy In, Sugar Mountain, Shooter McGavin, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at Bedrock.

Devo:  Gave the Bedrock mantra…DBAD

Moleskin: We got to introduce the Cardiac to Shooter McGavin, and he handled it well.  Shout out to Sugar Mountain who was leading the pack today.  Some weird mumble chatter this morning, but that’s part of the fun of the Cardiac.

Ditch Race around the Pond

  • When: 20210119
  • QIC: McFly
  • The PAX: Dabo


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34 degrees and dry it was a great day to work out at the Ditch!

Warm Up:
SSH 10IC
DQJ 10IC
TTT 10IC
LBAC

The Thang:
After warming up we jogged to the first light pole for 20 merkins, 20 squats thrusters and 20 flutter kicks then raced to the first light pole. Loser had to do a burpee before rinse and repeat but got a 3 second head start for the next race… McFly had to do more burpees than Dabo but both were pushing it!

Changed up to dips, balance lunges and box cutters after a few times but otherwise kept the same format before cooling down.

Pledged, prayed and talked about how short our lives are. Life is like a vapor, here today and vanishing tomorrow. How will we use it?