Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Spam

  • When: 20170705
  • QIC: Sprinkles
  • The PAX: Bob the Builder, Defib, Daisy, Sprinkles


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Conditions: 79 and HUMID as HELL

FNGs: None

COP:  10 Little Arm Circles Forward

10 Little Arm Circles Backwards

20 Through the Tunnels

The Thang: SPAM (Pax retrieved 2 blocks each and reported to the front of the club house. Once there they partnered up. While one Pax performed their exercise the other farmers carried his blocks about 4o yards and back. Then they switched.

2 servings of Spam were served:

Squats-20 4 count-Farmers Carry 2 blocks

Pickle Pounders-20 4 count-Farmers Carry 2 blocks

American Hammers-20 4 count-Farmers Carry 2 blocks

Merkins-20 4 count-Farmers Carry 2 blocks

Pax then ran a cool down lap around the Bermuda Triangle and reported back to the front of the Club House

Seal Jacks-20 4 count-Farmers Carry 2 blocks

Plank Jacks-20 4 count-Farmers Carry 2 blocks

Alternating Shoulder Taps-20 4 count-Farmers Carry 2 blocks

Monkey Humpers-20 4 count-Farmers Carry 2 blocks

Pax then ran a cool down lap around the Bermuda Triangle and reported back to the front of the Club House to retrieve one block. and report to the first of 8 cones for suicides.

Suicides- Cusack Block to the next cone in sequence and normal carry it back to the start. The further you go out the more that Cusack kills you!

This was all we had time for. We had to Farmers Carry the blocks back to be stowed. That last bit was a real ass kicker.

Mary: She had the day off!

Numberama: 4

Namerama:

Pledge and COT

Announcements: July GRT and Light

Devo: Refocusing the Drive

Moleskin:   Four men beat the July 4th hangover to celebrate Spams 80th birthday. The mumble chatter was minimal. Well except for Bob the Builder but whats new? The more he is getting his can kicked the more he talks. LOL!

RUN FAST PICK THINGS UP AND PUT THEM DOWN

  • When: 20170706
  • QIC: Sakrete
  • The PAX: Wambach, Speedo, Rabbit Ears, AC/DC, Pyle, Chum, Defib, Swinger, High Stick, Tinker, Cavalier, Fish N Chips, City Slicker, Pretzel, Floppy, Splinter, Pavilion, Waldo


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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: HIGH 70’S AND EXTREMELY HUMID

FNGs: NONE

COP:  SSH X 20 IC; LBAC X 20 IC; LBAC X 20 IN REVERSE IC; T-CLAPS X 20 IC

 

The Thang:

Grab a block and 2 bricks a piece and meet back at front of circle.  Mosey over to picnic tables and do step ups up and over all tables.  Mosey back to front of circle.  Break into 2 columns.  Faster guys in the front and slower guys in the back.  Jailbreak to street light before the no parking sign and back.  Pick up block and do 20 curls for the girls, 15 overhead presses, 10 squats and 5 block merkins.  Separate into two rows and jailbreak again to same spot. Mosey to sand volleyball courts and do bear crawls through the short side of the court and back.  Mosey back to block.  Do 20 LBC IC, 15 squats on Q, 10 flutter kicks IC, and 5 merkins on your on.  Jailbreak to same spot again.  Mosey back to picnic tables and do another set of step ups up and over all tables and mosey back.  Pick up the bricks and do 20 curls for the girls IC, 15 front raises and, 10 side raises and 5 brick merkins.  Separate into 2 columns. Another jail break but this time we raced the man next to us.  Pays to be a winner.  Loser had to do 5 burpees while winner planked.  Mosey back to blocks and did waterfall merkins.  PAX did 5 merkins and on final merkin stayed in a low plank and held it as long as possible.  Lined up in the order of failure.  Repeated but this time you had to hold until the man to your left failed.  Stowed blocks and brick

Mary: Pickle Pounders x 20 IC

Numberama: 19

Namerama: Wambach, Speedo, Rabbit Ears, AC/DC, Pyle, Chum, Defib, Swinger, High Stick, Tinker, Cavalier, Fish N Chips, City Slicker, Pretzel, Floppy, Splinter, Pavilion, Waldo

Pledge and COT

Announcements: Charleston Tough next weekend

Devo: DEUTERONOMY 20:1  Keep God on your side to tackle tomorrow.  don’t let challenges from today affect your tomorrow

Moleskin:   YHC received some grief when describing the waterfall pushups.  Saying “go down on me” was not the best method.  As always Chum provided the laughter the pickle pounders as usual.  Big thanks to Chum for assisting me in my VQ!

Kicking Friday in the right gear!!

  • When: 20170707
  • QIC: Speedo
  • The PAX: Recount; Hanging Chad; Dunkin; Humpday; Speedo


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Intro: When it feels tough. You’re doing it right.

Conditions: Perfect

COP:
6 links

4 links motor boat

4 links shoulder rotation

4 links right arm up left arm by your side.

Repeat

10 minutes kicking

10 links sprint @ 30 secs

4 links under water

6 links recovery

Announcements; Pledge of Allegiance; BOM
Moleskin: Great push by the Pax and many continue to make great improvements but where is Canadian Bacon continues to be a trend.

The Murph – HBD Merica

  • When: 20170704
  • QIC: Speedo
  • The PAX: Sakrete, Ma Bell, Splinter, Chum, High Stick, AC/DC, Waldo, Wire Nut, City Slicker, Fish N Chips, Pyle, Defib, Borland


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Conditions 78 degrees and humid!

Count – 14 pax

The Thang:

The Murph: 1 mile run; 10 rounds of 10 pull-ups; 20 merkins and 30 squats for a total of 100 pullup, 200 merkins, 300 squats and another 1 mile run

COT: Count, namorama, announcementss, Pledge of Allegiance, BOM.

Moleskin – The Pax kept moving through the rounds and we completed all sets in time for the last mile run. Tclaps to all.

Toasty evening stroll through the park

  • When: 20170629
  • QIC: 50-50
  • The PAX: Johnny 5, City Slicker, Belding, Serena, Hotwire, Craps, Scooter, Rush, Flip


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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: 80s, muggy

FNGs: No

COP:  15 high knees 4 Ct IC, 15 LBAC forward/15 backward IC, 15 SSH IC, 15 TTT IC

The Thang:

-Jailbreak to cage
-Partner up, grab 1 block and 2 bricks per pair, then head back to pits

Round 1
-1 guy does merkins on block while other guy lunges down sidewalk and then runs lap; then switch it up

Round 2
-1 guy does squats with block while other guy bear crawls down sidewalk and then runs lap; then switch it up

Round 3
-1 guy does shoulder presses with bricks while other guy crab walks down sidewalk and then runs lap; then switch it up

Round 4
-1 guy does curls for girls with block while other guy skips down sidewalk and then runs lap; then switch it up

Round 5

-1 guy does tricep extensions with bricks or block while partner Sumo squats down sidewalk and then runs lap

-stow blocks/bricks and return to flag

Mary: Nope

Numberama: 10

Namerama: Johnny 5, City Slicker, Belding, Serena (Respect), Hotwire, Craps (Respect), Scooter (2.0), Rush (2.0), Flip (2.0)

Pledge and COT

Announcements: July 1 4k

Devo: Nope

Moleskin:   It was a hot and muggy evening but  not nearly as bad as it could have been for late June. Original plan was for 4 rounds but squeezed out an extra round in lieu of Mary. Great push gents.

The Creek Runs and Rucks For Speed

  • When: 20170703
  • QIC: Snowden
  • The PAX: Humpday, Stringbean, Snowden, What!?, McFly, Splinter


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Preamble:  The Creek is F3 Summerville/Goose Creek’s Monday Wednesday Group Run AO.  We meet at Goose Creek City Hall at 0500.  Get out here and get you some of them sweet, sweet miles!

Where we meet.

Conditions: July, hot and humid.

FNGs: None.

COP:  Stretch it out and listen up.  I got a plan.

The Thang:

YHC has been hurting a little bit lately (yeah yeah, I know, I sound like a dadgum whiny baby….  no more of that).  So I thought to myself, “Snowden, you’ve got a ruck.  You’re pounding yourself with this running while you’re trying to recover, why not change it up and put on that ruck? it’s not just a laptop bag…  Nothing like a little extra weight on your back to encourage the healing process, AND you’ve got a couple guys out there who are consistent posters who get out and put miles in at your AO, why would you NOT want to put in some work alongside these men!?”

I have lengthy internal dialogs.  I even bore myself.

So I put a little ruck vs run challenge together.

Rucks, follow path A.  A 1.4 mile out and back for a total of 2.8 miles.

Runners, follow path B.  A roughly 3.75 mile loop that returns to the AO.

Everyone in your group must finish together.  Don’t dilly-dally, get it done!

What?!?, McFly and Splinter took off in the run group.  I figured all three of them were pretty decent runners and it was pretty likely they’d average in the 8’s which meant we’d have to finish our 2.8 in around 35 minutes to have a shot.  Brisk pace for a ruck… like 12.5 min/miles.  That was probably a little too aggressive.  Because the rucks got passed with about 2/3 of a mile left to go.  Maybe I’ll make the runners do an extra half mile lap around the AO next time.  Yeah……   Nevertheless our ruck group averaged in the 13’s and we would’ve won if not for those speedy kids and their fancy running shoes.

The runners went for an extra lap while us ruckers moseyed back.  We did a good amount of shuffling to keep up and it wore me out.  YHC had a 20lb plate on his back.  Stringbean and Humpday had 30lbs.  I don’t ruck much, and it wore me out.  I respect the training these guys put in.  Not to mention the 10 miles Stringbean did a couple nights ago.

Pledge and COT.  Prayers spoken.

Devo:  On the importance of hard work and the limits of where raw talent will take you.  There are plenty of cases of people that coulda been this or that and never live up to their potential.  Hard work is the great equalizer and we can’t work hard at everything.  Choose wisely.

Moleskin:   Q’ing a run group when you can’t run forces a little creativity.  I’m grateful for the guys who come out and ruck consistently.  I appreciate the opportunity to put in some hard work in a different way.  I’ll tell you what, I have NEVER been that tired after a run.  I dozed off in my car when I got to work.  That’s a beatdown of a different type!

George Washington’s Secret 11

  • When: 20170704
  • QIC: Hot Spot
  • The PAX: Goose, Jingles, Old Flame, Recount, Belding, FNG - RNG, Muscadine, Ram Rod, Chowda, Adjustment, Hot Spot


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Conditions 84 degrees and jungle humid!

Count – 11 pax – with 1 FNG for Asheville.

The  Thang:

Modified Murph: 1/2 mile run; 100 pullup, 200 merkins, 300 squats; 1/2 mile run.

COT: Count, namorama, announcementss, Pledge of Allegiance, BOM – led by Goose.

Devo: Hot Spot

Moleskins: T-claps to all the non-vag bags who posted!  The Murph is never fun but it gets you stronger.  T-claps to Recount for winning the Tomahawk challenge at Seismic last month – Awarded by Goose this morning.

Shout out to my boy Dr. Izumi Tabata

  • When: 20170701
  • QIC: Boucher
  • The PAX: Futurama, Wiper, Humpday, Hairball (Respect), TKO, Snowden, Pretzel, Bubble Head (Respect), Septic, One Bar, Saget, Sakrete, and Boucher.


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CONDITIONS: 80 DEGREES AND HUMID

COUNT: 13 PAX

WARM UP AT COP: 25 SSH IC; 10 Imperial Walkers IC; 10 Hillbilly Dancers IC; 15 Through the Tunnel IC; 15 Squats ON Q

THE THANG:

Tabata is a High Intensity Interval Training (HIIT) created by Dr. Tabata at the National Institute of Sports and Fitness in Japan.  PAX performed the following exercises for 20 seconds of Work followed by 10 seconds of Rest for 8 rounds per exercise:

-MERKINS

-SITUPS

-SQUATS

-OVERHEAD BLOCK PRESS

-CURLS

-BURPEES

*Run a lap around the Tennis Courts between each round*

 

Stow blocks and return to COT for 4 minutes of Mary.

COUNT, NAMORAMA, PLEDGE OF ALLEGIANCE, AND BOM.

DEVO: Boucher – Titus 2 : As leaders we need to embody the characteristics described in Titus 2.  We need to seek out mentors who display these traits and we need to also look for younger men to mentor in a Christ-like fashion.

Chasing Usain Bolt through a deck of cards

  • When: 20170630
  • QIC: Sugar Mountain
  • The PAX: Recount, Peg, Speedo, Cork, Canadian Bacon


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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: Hot and Humid, but the pool was nice

FNGs: any FNGs

COP:  8 links free style

The Thang:

As we have never tried this before I was a little concerned how it would work out, but after my shoulders where on fire.

The deck of cards: Hearts = 1 link sprint, 1 link recover, 1 link 3/4, 1 link recover

Spades = Card # (face cards = 10) = amount of wall merkins

Diamonds = 1 link sprint, 1 link recover

Clubs = Card # ( face cards = 10) = leg lifts in the water

Mary: replace with mary

Numberama: 7 pax

Namerama: Recount, Peg, Speedo, Cork, Canadian Bacon

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   Great push by all on this experiment with cards in the pool.

The Pearl Necklace Broke

  • When: 20170701
  • QIC: Hot Spot
  • The PAX: Splinter, Blah-Blah, Fish N Chips, Hot Spot


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CONDITIONS: 80 DEGREES AND HUMID

COUNT: 4 PAX – THANKS BLAH-BLAH FOR VISITING FROM LEXINGTON

THE THANG:

WARM UP AT COP: 25 SSH IC; 25 IMPERIAL WALKER IC; 25 THROUGH THE TUNNEL IC

MOSY TO STORAGE AND EACH PAX GRABS ONE BLOCK AND TWO BRICKS.

ALL PEARLS COMPLETED AT SAME POINT FOLLOWED BY A RUN OUT AND BACK.

FIRST PEARL: 25 MERKINS, 15 BLOCK PRESS, 25 INCLINE MERKINS, 15 BLOCK PRESS,  25 DECLINE MERKINS, 15 BLOCK PRESS

1/2 MILE FUN RUN WITH BRICKS IN TWO

SECOND PEARL: 50 BLOCK SQUATS, 50 BLOCK LUNGES (25 EACH LEG), 50 BLOCK CALF RAISES

1/2 MILE FUN RUN WITH BRICKS IN  TOW

THIRD PEARL: 50 BLOCK CURLS, 50 OVERHEAD BLOCK TRICEP EXTENSIONS, 25 LATERAL ARM RAISES WITH BRICKS, 25 ANTERIOR ARM RAISES WITH BRICKS

1/2 MILE FUN RUN WITH BRICKS IN TOW

FOURTH PEARL: 50 4CT FLUTTER KICKS WITH BLOCK ABOVE CHEST, 50 LBC WITH BRICKS ON CHEST, 25 WW1 SIT UPS WITH BRICKS IN HAND

1/2 MILE FUN RUN WITH BRICKS IN TOW

RETURN GEAR TO STORAGE AREA AND FROM UP AT COT

COUNT, NAMORAMA, PLEDGE OF ALLEGIANCE, AND BOM.

DEVO: HOT SPOT – FROM BOOK OF RUTH – SELF SACRIFICE AND GODS UNKNOWN PLAN FOR US