Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

🥏 w/ 100 rep solo SCS by Qic

  • When: 20210904
  • QIC: Chowdah
  • The PAX: Gi Jane, dabo, outhouse, glow stick, code brown, moped, training wheels (north Georgia f3)


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Intro: was hoping for 10, got 8-still a great # for ultimate

 

Conditions: sub 70, cool, moist

 

Shortcake Special (Before the BC): being this a running BC on Saturdays with ultimate 🥏, Q did- 25 burpees , 25 tri ext w/ ruck, 25- ruck pull ups

 

FNGs: no

 

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP: stretch, stretch, stretch and throw disc around

The Thang: 4 v4 ultimate with big glow aerobie disc

Played until 715, so no Mary, 😆

 

Numberama:8

 

Namearama:

Gi Jane(r), moped(r), dabo, glow stick, code brown, outhouse, training wheels (NoGa)

 

Announcements:

Speed for need, 9-11 convergence in nexton

 

Pledge of Allegiance: aye

BOM: (Prayer)Led by Qic

 

Devo: how we have to be truthful with the ones we love, particularly our spouses, if we want to have deep relationship, also with God and out brothers as well.  God first, actually!  Qic and one other brother shared specific instances where this was drawing a line in the sand and allowing our spouses to hold us accountable and vice versa

Tour de Sakrete 6

  • When: 20210415
  • QIC: Sakrete
  • The PAX: McFly, Defib, Prayer Request, Moped (R)


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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: Warm and clear

FNGs: None today

COP:  10 TTT IC, 10 LBAC forward, 10 LBAC reverse, 10 over head claps, 10 Moroccan night clubs, 10 Hillbillies IC

The Thang:

Thunderstruck Plank Merkins.

Mosey to track around pond. 5 merkins, 10 squats, 15 wide merkins and 20 LBCs all on Q.  Mosey to next light pole.  Rinse and repeat all the way around the pond @ each light pole.

Mary: Thunderstruck Plank Merkins

Numberama: 5

Namerama: McFly, Defib, Prayer Request, Moped (R), Sakrete

Pledge and COT

Announcements: Ultimate Saturday @ the soccer fields @ old community center 0600;  Liqufaction @ Stalker’s Thirsty Tortoise 4/22

Devo:

Faith Has Come
And now that the way of faith has come, we no longer need the law as our guardian. (NLT) ( Galatians 3:25 )

When we have faith we no longer need rules or laws to earn our salvation.  All God requires from us is that we have a heart that trusts in Him.  He will take care of the rest.  Are you still relying on “rules” to be right with God or do you have faith that He loves you?
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=op5AVem3cz

Sent from my iPhone

Moleskin:   Realized that I was going to be missing the last running of The Cardiac while I was in town due to Qing The Ditch. So I brought The Cardiac to The Ditch along with THUNDERSTRUCK.  Twice.  Defib has entered into a world of his own.  Only PAX to make it through Thunderstruck twice without breaking plank.  Dude is an absolute stud!

Miles and Masterminds

  • When: 20210309
  • QIC: Repo
  • The PAX: McFly


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Weather: 36 and clear

Warmup:

SSH x 15 IC

TTT x 10 IC

Don Quixote x 10 IC

The Thang:

Mosey around pond

Pickle Pusher x 10 IC

Nature Boy x 10 IC Each Leg

Squats x 20 OC

Mosey around pond

Merkins x 10 OC

Pickle Pusher R/L Leg x 10 IC

LBC x 10 IC

Mosey around pond

WWI Situps x 10 OC

Skater Squats x 10 each leg OYO

Pickler Pounder x 10 IC

Gratitude Mosey around pond

Pledge

Namearama

Announcements

COT 

Devo: Stop listening to yourself and start talking to yourself

Moleskin: YHC and McFly had great fellowship, as well as masterminding since we’re in the same industry. YHC also learned much more about McFly personally, and that is why YHC really enjoys the times when it’s just two PAX at a workout.

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?

Desconstructed Swampfox

  • When: 20200709
  • QIC: Sofia
  • The PAX: Prayer Request, Redo, Hacker, Tinder


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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: Nice and muggy

FNGs: no FNGs

COP:  SSH (x15), TTT (x15 IC), Imperial Walkers (x15 IC)

The Thang:

In preparation for the monthly fitness test at The Ditch, to be held end of the month, YHC decided to deconstruct the Swampfox. The Swampfox monthly fitness test is comprised of 20 reps of the following: burpees, V-ups, and squats w/ block. This is then followed by a run down to towards the end of the trail and back to startex. This is conducted OYO for max “laps”.

Today YHC broke the Swampfox into 20 hand release merkins, 20 bobby hurleys, run to towards end of trail, 20 squats (no block), 20 V-ups, run back to startex. Rinse repeat together as one unit.

Mumble chatter: V-ups performed on your back … not to be confused with VBAC (Vaginal birth after c-section) 😉

Numberama: 5

Namerama: Prayer Request, Tinder, Hacker, Redo, Sofia

Pledge and COT

Announcements: All of them

Devo: 1 Cor. 10:13-14

F3 deck of cards

  • When: 20200702
  • QIC: Sofia
  • The PAX: Prayer Request


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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: Perfect

FNGs: no FNGs

COP:  SSH (x15), TTT (x10 IC), Imperial Walkers (x10 IC), Little Baby Arm Circles forward/backword (x10/each IC)

The Thang:

F3 deck of cards … most of them

Numberama: 2

Namerama: Prayer Request, Sofia

Pledge and COT

Announcements: All of them

It’s Been a While

  • When: 20200707
  • QIC: Redo
  • The PAX: Tinder, Sophia, prayer request


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Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: hot and drizzly

COP: SSHx10, TTTx 10

The Thang: THE DIRTY DOZEN

Pax grabbed a block and headed to shelter. This morning would be tabata training and it looked something like this:

40 seconds work/20 seconds rest

12 exercises=1 round

after round is complete rest for one minute. rinse and repeat until time is called.

the 12 exercises:

Squats

OHP

WWI situps

Curls for the girls

Flutter kicks

Merkins

Mountain climbers

Triceps extensions

block swings (kettlebell swings)

Block press

Freddy Mercury

Bobby Hurley

3 complete rounds were done before PAX were instructed to stow blocks.

COT:

Announcements, pledge, namorama, Numberama, prayer requests, prayer

Devo: the enemy is always attacking and looking for a way to get into our thoughts. Be vigilant

You ain’t got no arms OR legs

  • When: 20200317
  • QIC: Tinder
  • The PAX: Prayer Reques, Weewoo


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Conditions: 62 and warm

FNGs: None

Warmup: 15 SSH IC, 10 TTT IC, and 15 IW IC

The Thang:

40 Hipraises with block presses On Q

20 CFTG IC

30 sec each Right side Plank, regular plank, Left Side Plank

20 Skull Crushers On Q

LT Dan across BBall Court

20 Bohemian Rhapsody (Freddie Mercury with a situp after each 4 count)  IC

30 Plank Jacks IC

30 sec each of Superman/Banana positions

Walking Sumo Squats back to blocks

60 seconds of Table position

20 Z Press IC

60 seconds of Wall sit

20 Chest Press IC

Bear Crawl across court

30 each side Oblique Hip Raises On Q

25 Toes out Calf raises with Block, 25 toes straight Calf Raises with Block, 25 Pigeontoed Calf raises with Block

25 FK IC

25 leglifts IC

Pledge: Done

Announcements: None

COT: Done

St. Patty’s Day tour of the park

  • When: 20200317
  • QIC: Tinder
  • The PAX: Saget, Prayer Request


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Warmup-15 SSH IC, 10 TTT IC,10 grandfather clocks IC

THe Thang:  Pax ran for 25-40 meters with a cinder block around the AO with 15-30 repetitions of a  variety of exercises between running.

Pledge: Done

Moleskin:  Lots of mumble chatter about the world situation and how we’re all handling it.

 

Furious Forties!

  • When: 20200305
  • QIC: Tinder
  • The PAX: Cosine, Prayer Request


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Conditions: Brisk in the low-40s and wet

FNGs: None

Warmup: 15 SSH IC, 10 TTT IC, 5 Pendulums IC 

The Thang: 

40 Curls IC-40 Goblet Squats On Q-40 Bohemian Rhapsody IC

Sneaky lunges across court

40 Merkins On Q-40 Ice skaters each leg On Q- 40 LBCs IC

Snail Crawl back across court

40 Skull Crushers On Q-40 seconds of wallsit with block overhead-40 flutterkicks with blockpress IC

Cusack across court

40 rows OnQ-40 rear lunges each leg on Q-40 Knees to Block (block in the up position of chest press)

Walking curls back across court

Namerama: Prayer Request and Cosine

Pledge and COT

Announcements: P200 is coming up.  3.9 mile on Feb 29 for Floppy’s 39th birthday. 0730 at coastal Coffee

Moleskin: Lots of mumble chatter about the number of reps and the Q getting old.  Had to use tennis courts as BBall courts were flooded.