Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Who’s more Southern? Fish n Chips or Sakrete?

  • When: 20210218
  • QIC: Waldo
  • The PAX: Fish N Chips, Sakrete, Easy In, Swinger


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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 and soggy, but luckily not raining during the workout

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

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: 5

Namerama: Fish N Chips, Sakrete, Easy In, Swinger, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Jones.

Devo:  Gave the Bedrock mantra…DBAD

Moleskin: The Cardiac is always a good fitness test, but one thing I like about it is that it can often become a good 2nd F experience.  This morning, the chatter was great.

If you moved this workout to the shelter I would have been pissed Stalker to YHC

  • When: 20210213
  • QIC: Sakrete
  • The PAX: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni


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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 rainy to begin with moving to just cold.

FNGs: Did you just see the weather?  They ain’t coming out

COP:  TTT x 15 IC, LBAC forward and reverse x 15 IC, Hillbillies x 15 IC.

The Thang:

Line up on sidewalk around the circle @ the flag.  Reverse Indian Run (Lead man takes a lap around the circle while the remaining PAX sumo squat.  Once he makes it around to the back of the line the next man goes).

One mile run for time.  Once back at the flag circle back and find the six.

Set of 7s.  Squats and Calf Raises on Q.

Indian run to the picnic shelter closest to flag.  Set of 7s.  Dips and Carolina Dry Docks on Q.

Jail break to baseballs at the entrance.

Set of 7’s.  Incline and Decline merkins on Q.

Mosey to top parking lot by fire station.

Set of 7’s.  WW1 sit ups and LBCs.

Mosey to scoreboard at back of park.

Set of 7’s was audibled here for “time”

Mosey to whiffle ball field and line up on baseline

Set of 7’s.  Squats and Calf raises.  OYO.  After doing 1 squat bear crawl to the pitchers mound and lunge walk to other baseline then complete 6 calf raises.  Lunge walk to pitchers mound and bear crawl to other baseline.  Called audible for time about half way through.  Cut the field in half and completed set of 7’s at baseline and pitchers mound.

Indian run back to flag.

Mary: WW1 situps OYO until time.

Numberama:  8 

Namerama: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni, Sakrete

Pledge and COT

Announcements: Men’s hike being postponed to mid-late April.

Devo: Lets go have coffee and convo @ Starbucks.

Moleskin:   Upon arrival it was raining.  Had been all night and it was cold.  During warm ups YHC mentioned to Stalker that he had contemplated calling audible on entire workout and moving it to the shelter.  Immediatley Stalker said, “If you would have moved to the shelter I would have been pissed”.  I got up @ 530 in the cold and rain and came out here… make it worth it.  I hope I accomplished that task.  Good to see Snooki back on this side of town.  He had to catch an early morning flight from Monks Corner to make it on time.   If you notice part of the workout was adjusted due to “time”.  Yea that was because that particular set of 7s was absolutely brutal.  Time wasn’t the issue.  If you can’t do it don’t Q it.

In the preblast YHC urged for 100% participation at coffeteria.  We accomplished that-ish.  Zamboni couldn’t make coffee but Borland showed up to replace him.  Everyone else made it. Good conversations were had.

High and Dry

  • When: 20210216
  • QIC: Repo
  • The PAX: Sakrete, Chum, Flanders, Waldo, Shooter McGavin, Easy In, Placebo (RESPECT,) Mayhem (RESPECT,) Defib


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61 and a bit humid. The ground was a bit moist.

Warmup:

SSH x20 IC

TTT x10 IC

Don Quixote x10 IC

LBAC F/B x10 IC

Thang:

Jailbreak to first light and back to grab a block

Bird Dog x10 OYO

Fire Hydrant x20 OYO

Pickle Pusher x30 IC

Squat Pulse x15 IC

4 sec Negative OHP x10 IC

Curls for the Girls x10 OC

Chest Press x20 IC

Mosey around parking lot

Rinse and Repeat

Mosey around lot

Rinse and Repeat

Mosey through AO hitting as many puddles as possible.

 

Stow Blocks

Mary: 

LBC x10 IC

Pledge

Namearama

Announcements

COT

Devo: Be intentional and specific in asking God to bless your marriage and family

Devo from 365 Meditations for Men

Genesis 2:18-24

“In more than 30 years as a pastor, I have had the opportunity to participate in hundreds of weddings. Even now I find much joy in celebrating the sacrament of marriage.

Fathers of the bride are interesting people to watch. When the question is asked, “Who gives this woman to be married to this man?” it is usually the father who answers, “I do” and then is seated. There was one father, however, who answered the question “I do” and did not sit down or shut up. He continued to speak, saying to the groom, “Now I deliver her to you in good health. I expect you to keep her doing as well as she is now or better. If you can’t, then bring her back where you got her. I can take care of her.” She was indeed, daddy’s girl!

Fathers need to teach their daughters by example what to look for in a man as husband. The way we treat our wives speaks volumes, as we spend our entire lifetime working to bring intimacy into our marriage. A good father must also be a good husband.

God recognized that it was not good for the first man to be alone and decided to make a partner for him. The first surgery was performed by God with the removal of a rib from man to make woman. Man and woman in marriage give up their separateness with the commitment to become one flesh.

I believe the presentation of your daughter into Christian marriage fulfills the into of God for humankind. It is my prayer that you will have the grace to release her from your home and continue to love her as your daughter. And for those of us who have no daughters, our love for our wives will be a living example for our sons.”

 

Will McLeod; 49; Mayhem

  • When: 20210211
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, 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: Mid-50s, drizzly

FNGs: None

COP: LBAC x20 IC forward & backward; SSH x30 IC; TTT x20 IC; Hillbillies x20 IC

The Thang:
-The Pax already had 2 blocks each before the workout began.
-Farmer’s Carry the blocks for a while.
-Merkins x20; Decline Merkins x20; Diamond Merkins x20 OYO
-Farmer’s Carry the blocks for a while.
-Squats w/ Block x30; Squats w/ Forward Press x20; Calf Raises w/ Block x30 OYO
-Farmer’s Carry the blocks for a while.
-Curls x15; Tricep Extension x20 OYO
-Farmer’s Carry the blocks to the wiffle ball field.
-Bear Crawl from one side and then back to the other, pushing a block.
-Farmer’s Carry the blocks back to the circle and stow.

Mary: LBCs x10 IC

Numberama: 10

Namerama: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, Fish N Chips, Mayhem, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Sakrete will be Qing

Devo: The Devo started during the workout, as we complained while carrying the blocks, Mayhem referenced Louis Zamperini (the inspiration for the book/movie ‘Unbroken’), and that just about any suffering or discomfort we have, pales in comparison to what some people have gone through.  And to rely on your faith in those moments of suffering or discomfort.

Moleskin: Mayhem wasn’t messing around today…his 2nd co-Q destroyed our arms as we carried the blocks throughout the park.  The mumble chatter focused on Mayhem’s seemingly endless time as a 49-year old, and given his last name, Fish N Chips concluded that he must be an immortal, like in the movie Highlander (which featured a character w/ the last name MacLeod).  Mayhem is going to be a great addition to the Q rotation.

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.

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 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.

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


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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 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

DJ Easy In’s Burnout Workout

  • When: 20210112
  • QIC: Waldo (Easy In as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG)


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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 and a bit breezy

FNGs: Shooter McGavin (Bill Jarboe)

COP: TTT x10 IC; SSH x27 IC; Mountain Climbers x18 IC; LBAC forward, Overhead Claps, LBAC backward (all while Easy In tells us about the workout); Runners Stretch

The Thang:
-Already had blocks at the start of the workout, gather (w/ block) at the entrance to the dirt parking lot.
-Slow mosey around the dirt parking lot
-Easy In would call out an exercise and the pax would do as many reps until they burnout.  First pax to fall out has to do 5 burpees.  Every other pax would do 3 burpees once they reached failure (except for the last remaining pax, he would not have to do burpees). After failure, hold plank or join back in until last man is standing.  Everyone then moseys around the parking lot and the next exercise is called.
-The exercises included tricep extensions, block press, Lt. Dan’s, Curls for the Girls, Overhead Press, Calf Raise w/ Block, Lawn Mowers, LBCs.
-During these exercises, Easy In would be playing songs that came from movies.  The first pax to identify the movie that the song came from would then have to hand out 10 burpees to the pax of their choice (but cannot choose a pax that had already been chosen to the do the burpees before)
-Stow Blocks

Mary:

Numberama: 12

Namerama: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG), Easy In, Waldo

Pledge and COT

Announcements: Still need Qs for the rest of January

Devo: Bedrock mantra…DBAD

Moleskin: Easy In had done his first co-Q several months ago, so it was time to get him back out to lead the crew so he could attain full Q status.  This was a fun, inventive workout that allowed for a lot of good mumble chatter.  The competition aspect was fun as well, even if we knew that Defib would win every round.  Welcome to FNG Shooter McGavin.

Frozen Blocks

  • When: 20210107
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Swinger, 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: Low 30s…Finger numbing cold

FNGs: None

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

The Thang:
-Grab a block and meet at the entrance to the traffic circle.
-Slow Indian Run w/ the block to the bridge.
-On one side of the bridge, Block Press x10; Bear Crawl to other side; Incline Merkins x10; Bear Crawl back; Overhead Press x10; Crab Walk to other side; Dips x10; Crab walk back.
-Indian Run (without blocks) around the parking lot near the entrance of the park and then back to the blocks…Repeat the bridge exercise circuit again.
-Indian Run (without blocks) to the scoreboard and then back to the blocks…Repeat the bridge exercise circuit again.
-Slow mosey w/ blocks back to the yield sign near the flag.
-At entrance to traffic circle, do 1 blockee, then run around the traffic circle; do 2 blockees, then run around the traffic circle; Repeat, adding one blockee each time.  Continue for several minutes.
-Stow blocks

Mary: LBCs x40 IC

Numberama: 6

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

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month.  The Q sheet is wide open. Fish N Chips is collecting clothes to donate to people that need them.

Devo: Bedrock Mantra…DBAD

Moleskin: I wanted a block-heavy workout today after doing a cardio-centric workout on Tuesday, but the low temps made me alter my plan a little.  Still got some blockwork in, but even with gloves, working with blocks in low 30s temps leaves the fingers a bit too numb for my liking, so I threw in some Indian Runs to help warm us up and break up the block work.  Great job by everyone who made it out today.  Oh yeah, one more thing, I was able to talk Easy In to do his 2nd co-Q next Tuesday…so we’re finally going to make a full-fledged official Q out of him here soon.