Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Different Kind of 4 Corners

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


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: 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)


by Leave a Comment

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


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: 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


by Leave a Comment

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?

Thunderstruck, Farmer’s Carry, Thunderstruck

  • When: 20210114
  • QIC: Sakrete
  • The PAX: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips


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: Cold as hell.  Wet from the rain last night and cold.  It was damn cold.

FNGs: None today because it was too damn cold.

COP:  TTT x 15 IC; 15 LBAC Forward and reverse IC; 15 Over head clap IC; 15 morracan night clubs IC;  20 calf raises IC;  15 squats IC

Thunderstruck plank merkins.  Play AC/DC Thunderstruck and hold plank until they say Thunder in the song and execute a merkin.  If plank is broken at any point run down to the light pole on the right and back and jump back in.

The Thang:

Grab a block and assemble by the yield sign heading away from the circle.  Partner up.  Partner 1 begins farmers carry (both blocks) towards the baseballs at the entrance.  Partner 2 runs to the baseballs and back to Partner 1.  Both partners execute 5 burpees and switch.

Once both partners get to the baseballs track back and bring the six in.

The next part will be OYO no partners.

5 overhead press.  5 squats (with or without a block), 5 flutter kick with block overhead.  Run to the gate and back.

Rinse and Repeat increasing reps by 1 each time.

Continue this trend until 535.

Get back to the flag the same way you left it.

Mary: Thunderstruck plank merkins.

Numberama: 10

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

Pledge and COT

Announcements: The Jones will be hosting Saturday BC this week.  Fish still collecting clothes for donation

Devo: Over The Edge
Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. (NLT) ( James 1:19 )

Notice how the word “all” is used? No one is immune. It just takes the perfect storm for a personal situation to put you over the edge. Before you feel justified to say something damaging, remember this verse. And if you’re on the receiving end, be “quick” to forgive and “slow” to resent.

Moleskin:   YHC was on time this morning.  However must have been talking a little much for Chum’s liking. He yelled at me to get started.  I don’t know how a guy who has Q’ed 2 BC’s in the last 2 years and maybe only attended 10 can yell at someone to get started but he did it.  We had two new comers to Thunderstruck plank merkins.  They don’t like it any more than the rest of you.  We have a new member of the elite group of guys who has made it through the entire song without breaking plank.  Easy In.  Sugar was pushing to be the only one to complete the song twice in one workout.  We ran out of time.  Defib is an absolute monster.  He nearly made it all the way to the baseballs in the time it took me to run there and back.   By the end we all had steam coming off our heads.  Always a pleasure to be in the center of the circle.  Thanks for showing up guys and PIMW

Block Party… sort of

  • When: 20210114
  • QIC: Schrute
  • The PAX: Space Cowboy Splinter Peg Microwave Cannoli Milton Hospice Flo


by Leave a Comment

Weather : Cold and 38 degrees

numberama: 9

warm up:

Side straddle hops

Through tunnel
Imperial walkers
Don Quixote
Overhead t claps
Little baby arm circles and reverse
Mountain climbers
Bear crawl parking lot lines to end
the Thang:
Jog to block pile
One block with blocks overhead and mosey to corner of Doty park
Max set merkins while two run the block and back
Mosey to corner with block overhead of Doty park
Max set Squats with blocks
Two other run the block and  back
Mosey to corner with block overhead
Max set Damits
Repeat
Max set Repeat forward lunges
And no Mary time expired
note to self the run around the block of Doty Park is a lot farther than thought

Establish A Connection

  • When: 20210112
  • QIC: Milton
  • The PAX: Microwave, Peg, Space Cowboy, Hospice


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: Cold

FNGs: None

COP:

SSH – 20 – IC

Don Quixote – 15 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 – IC

Overhead Clap – 10 – IC

Bat Wing – 10 – IC

The Thang:

Grab 2 bricks

Mozy to the parking garage (stop to rest with 10 Merkins)

Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.

Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.

Run back to the AO

Mary: No time

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

Moleskin:   replace with moleskin

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


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: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin