Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Two Things That Don’t Work In The Rain

  • When: 20200917
  • QIC: Pretzel
  • The PAX: Sugar Mountain, Streing Bean, Dorothy Mantooth, Defib, Pretzel


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The men of The Jones gathered in the gloom for the second round of a sampling of the greatest music to grace God’s Earth: MY music. Eight soul-stirring, flannel-inspired odes to the 90s.  There was rain.

Conditions: Cloudy, mid 70s at the start. Rain started about halfway through and got steadily stronger.

Once again, douchebaggery prevents Macklemore from being represented in my playlist.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a run partway around the track to the concession stand and back.

  • Wax Ecstatic (To Sell Angelina): Lunge with blocks
  • Teen Angst (What the World Needs Now): Overhead Press
  • Julie Paradise: Dammits
  • Bittersweet: Squats with block
  • Porch: Curls for Milton’s Wife
  • Unglued: Sit-up Press with Block
  • Dam That River: Calf raise with block
  • Jesus Christ Pose:Tricep extensions

Assorted Goodies

  • When: 20200728
  • QIC: Schrute
  • The PAX: Pretzel, YHC


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Weather: 75 degrees and quite pleasant with a light breeze.

Warm up: 20 squats, 20 Don Quixote, 20 Through the Tunnels, 10 little baby arm circled forward and reverse. All in cadence

 

Thang:

Mosey to benches and complete 10 step ups each leg. 20 squats with butt touching bench on way down.

4 stations of merkins at each quarter point of a lap around track. First is 20 Derkins on bleachers mosey to next point and complete 20 Merkins.

Alternate each station between mosey 20 each. 2’ laps.

3rd Lap complete LBCs at each of the four stations.

Money to concession stand and complete People’s Chair for full minute and transition to calf raises. Two rounds.

Mosey to goal post and complete hanging swings and move around the goal posts side shuffle, two cycles.

Mary:

25 flutter kicks, 15 WWI sit-ups, 15 WWII sit-ups,

chill cut

recover, recover

 

Pledge

no new announcements

good conversation with a great workout partner.
pretzel doubled down with a swim at the pool after BC.

 

 

That was …. Too Much

  • When: 20200718
  • QIC: Too Much
  • The PAX: Hospice (R), Spooky (R), Gypsy, Placebo (R), Shrute, Dri Prime, Dorothy Mantooth, Sakrete, Horseshack, Grits (R), Redo, String Bean, Too Much


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Pax Count: 13

Weather: Moist

The Warm-up:

15 IC Don Quiote
15 IC LBAC Forward/ Backward

The Thang:

21s on the track.

At the stairs, 21 SSH
Run to the other side of the track and on the way take a run up and down the bleechers
At the scoreboard 1 Squat
Run back to the stairs, taking another trip up and down the bleechers
Repeat, counting down on SSH and up on Squats

Mary:

2 circuits:

-WWI/ WWII Situps
-Heels to Heaven
-Glute Bridges
-Freddie Mercuries

During first Circuit: V-Ups
During Second Circuit: Flutter Kicks

Finished with 2 minutes of chill-cuts.

Moleskin:

One heck of a push as we all PIMW. This one looked better on paper, but in theory it was a cardio smoke show. Several times I was asked if I have ever been cussed at during a BC. Old Flame holds that honor, until today. I also learned the best way to keep the mumble chatter down (I had string bean and sakrete in the same place) is to spread them out and have them suck wind for 45 minutes. They made up for it during Mary. Be sure to make a trip to hang with the good men of the Jones! Thanks for the accountability and the opportunity to lead!

Pledge
Prayer Requests
Prayer

Devo: Proverbs 27:17 – Who is mentoring you and who are you mentoring?

The Warriorpaxmountainshocker

  • When: 20200702
  • QIC: Defib
  • The PAX: Cheetah, 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: 76 with 87% humidty. It felt cooler this morning than other recent mornings. There were also a couple nice cool breezes that were very welcomed.

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing

COP:

Straight to the thang

The Thang:

Movement 1: The Warrior!
The first exercise is…. run 1 mile!
5 pull-ups (at the goalpost)
10 Merkins
15 squats
Run across Football field to other goalpost
5 pull-ups
10 Merkins
15 squats
Run length of the field again.

Movement 2: PAX Mountain 1.0!
Muster at the parking lot and claim a parking space

AUDIBLE!!!! Cheetah mentioned that we could get our rucks and ruck this. HECK YES! We got our rucks from our vehicles and went back at it

Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck 200 meters (half a track lap)
20 flutter kicks IC
Ruck the other half lap back
Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck half a lap
20 flutter kicks IC

Movement 3: The Shocker!!!!
Ruck over to the bleachers and stow rucks
25 Merkins
25 LBCs
Run the bleacher steps up and down 8x
24 Merkins
24 LBCs
Run 400 meters
23 Merkins
23 LBCs
Run the bleacher steps up and down 8x
22 Merkins
22 LBCs

Grab our rucks and muster at the flag

Mary:

Plank for 1 minute

Recover Recover

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

This Saturday’s BC is at Tectonic 0600 and will be lead by Sakrete. Make it out of you can!!! And keep in mind physical distancing.

Prayers and BOM : 

Unspokens 🙏

Devo:

“Did you really have a bad day, or just 5 minutes you can’t let go of?”

Moleskin:  

The 1 mile was hard, I was tired after running half a lap 🤦‍♂️. I clocked in at 7:45 and Cheetah at 8. Cheetah’s regular pace is 9-10 min pace so he was pushing it!!! I’m glad Cheetah posted, I appreciated the socially distanced company as we put in the work this morning!

Totals:
3000 meters ran/rucked
Bleachers run 16x
10 pullups
154 Merkins (including 40 ruck Merkins)
30 squats
4 bear squares
40 WWI sit-ups
40 Flutter kicks IC
94 LBCs
1 minute plank
Not bad for 45 minutes 😄👍🤘🤦‍♂️😅

Tour Of The Jones!

  • When: 20200630
  • QIC: Defib
  • The PAX: Schrute, Gumbo, 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: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 10 IC

Don Quixote 10 IC

The Thang:

1/4 mile mosey

First stop: Picnic table
2 Rounds of
Carolina Dry Docks 5 on Q
Derkims 5 on Q
Merkins 5 on Q
Bench Merkins 5 on Q
Table top Merkins 5 on Q
Step ups (alternating) 20IC

*for the last table top Merkins, it was 1 minute AMRAP

Next stop: Bleachers
5 rounds going up and down the bleachers

Next stop: Other bleachers
Dips 20IC

Next stop: Concession stand wall
Wall sit, each PAX counts a number till we get to 30

Next stop: more bleachers!
5 rounds going up and down the bleachers

Next stop: the track
20 yard out and backs
Mosey
Sideways shuffle
Backwards run
Karaoke
Skip
High knee

Mosey to the next stop: more bleachers
Staying Alives and Burpees
1 burpee then run out to end of first bleachers and back. Then 2 burpees then run to the end of the second bleachers, etc, etc until we did all 4 bleachers. Then we each grabbed a set of bleachers and did a sideways bear crawl shuffle across our bleachers 4 times out and back

Mosey to the Last stop: The Goal post
5 pull-ups OYO modify with leg raises if needed

 

Mary: 

LBCs 20IC
American Hammer 20IC
Flutter Kicks 20IC
Plank for 45 sec

Recover Recover

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Moleskin:  

The Jones!!!!! Guys, there’s a bunch of stuff here to use and we didn’t even use the coupons in the shed! Great push Schrute and Gumbo!

Saturday At The Jones

  • When: 20200620
  • QIC: Dorothy Mantooth
  • The PAX: Dorothy Mantooth


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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: great

FNGs: no

COP:  1 mile run

The Thang:

10 merkins IC 1/4 mile run

10 Irkins IC 1/4 mile run

10 Derkins IC 1/4 mile run

10 diamond irkins IC 1/4 mile run

10 diamond derkins IC 1/4 mile run

10 toes to bar 1/4 mile run

Mary: grab trashcan and pickup litter around the track, stow block and flag

Numberama: 1

Namerama: Dorothy Mantooth

Pledge and COT

Announcements: ¯\_(ツ)_/¯

Devo: “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand” (Isaiah 41:10).

Moleskin: String Bean’s Q and The Warrior really kicked my ass this week (esp since I hadn’t done The Warrior in a WHILE) so after no one showed for the post after about half an hour, decided some beautification of Danny Jones was in order. Changes are coming to The Jones! String Bean is next up for AOQ, unless we decide to close The Jones because of less than stellar numbers the past year or so.

The Warrior – June 2020

  • When: 20200618
  • QIC: Dorothy Mantooth
  • The PAX: String Bean, Defib, Schrute


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Score card not shown due to lack of dry erase pens, probably stolen out of the Sh*t Shack

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Conditions: Cool (61F), clear, pretty nice 

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. Qic forgot until the morning of, doh! Still managed to trick three PAX into showing up!

Fitness test results:

  • Defib: 18.25
  • DMT: 18(with a poop break)
  • String Bean: 16
  • Schrute: 16

Numberama: 4

Namerama: String Bean, Defib, Schrute, DMT

Announcements/Prayer Requests:

  • Not really, just happy our first Warrior since NOV 2019 was over 🙂

Pledge and COT

Moleskin:

  • Fastest mile was 7min, last PAX in was just over 8 for someone that hates running, that’s pretty damn good. 

Record Breaking Numbers at The Jones

  • When: 20200516
  • QIC: Dorothy Mantooth
  • The PAX: StringBean, Cheetah, Placebo (Respect), Microwave, Space Cowboy, Waldo, Sakrete, 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: low 70s, clear, dry

FNGs: none

COP: TTT 10x IC, LBAC F&R 15 IC, SSH 20 IC

Thang: 

Besides the first lap and the 8th or 9th being Indian runs, all 12 laps (3 miles) were OYO or one PAX would pace the group. Faster PAX would plank until 6 was in. Then we lifted things and put them down and other fun stuff in between laps:

  1. 20 OHP on Q
  2. 20 CFTG on Q
  3. 10 Merkins IC
  4. 10 Derkins (with block) IC
  5. 10 Irkins (with block) IC
  6. 15 kbell swings on Q
  7. 10 Burpees OYO
  8. 10 Box Cutters IC
  9. 20 FK IC
  10. 10 uneven merkins R&L OYO

We were running out of time so Q calls audible, instead of doing a bear crawl suicide our last lap would begin with a 20m(ish) bear crawl followed by the infamous Sakrete Shuffle. RECOVER RECOVER. Stow blocks and circle up.

Numberama: 9

Namerama: StringBean, Cheetah, Placebo (Respect), Microwave, Space Cowboy, Waldo, Sakrete, Milton, Dorothy Mantooth

Pledge and COT

Announcements: none really, or DMT just doesn’t remember ¯\_(ツ)_/¯

Devo:

Proverbs 16:9 – “the mind of man plans his ways, but the Lord directs his steps” – We can plan all we want to, but no amount of planning will keep you from controlling the uncontrollable.

Thank you Sakrete for leading us in prayer.

Moleskin:

This was DMT’s first Saturday Q ever, to top it off was the most PAX DMT has had the pleasure of leading in a workout. The laps provided for a good amount of mumble chatter along with the planking waiting for our 6. Everyone gave a great push and made the 3 mile mark for running, and all exercises were done with minimal groaning 🙂

A few men raised up and asked for prayer requests/thoughts/good vibes – They will remain nameless, but all nine men there know who they are. Here’s to hoping you all are able to deal with your challenges/daemons/goals and will come out on top a better man no matter how long it takes to complete.

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

We Hate You Defib and Sumo Queef Squats = SUCK!!!

  • When: 20200317
  • QIC: Defib
  • The PAX: Dorothy Mantooth, Honey Boo Boo (Respect), Stringbean, 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 50s, cool, pollen

FNGs: No FNGs

Disclaimer: Don’t hurt yourself, Don’t touch each other

COP:

Straight to The Thang!

The Thang:

Mosey around the Jones complex

Pick a parking space line: Lateral Hops for 2 minutes, 20 sec slow and 10 sec fast AMRAP and rinse and repeat until 2 minutes is done. Then walk it out 12 parking spaces and back.

Stride it out 12 parking spaces and stride it out back.

Karaoke the length of 12 parking spaces and Karaoke back

Backwards run 12 parking spaces and Backwards run back

Defensive slide drill! 6 Cones were set every two parking spaces. Hands up and butt down and lateral slide right until line ends (~40ft) then advance forward to the next line with a cone then lateral slide left and rinse and repeat until we lateral slides at the last line with a cone

Take another Mosey around the Jones complex.

Escalator Exercise with the unnamed squat. At Magnitude we’ve been calling them Fia Squats because we saw them doing it and when we tried it we thought they were terrible. Suggested names today were Sumo Ballerina Squats, We hate you Defib squats, Sumo Queef Squats (=SUCK!!!). It’s an IC squat down with both feet on the ground but when you come up one leg goes up and to the side, then down on two feet and then the other leg goes up and out  on the hard count in cadence. We had 6 cones, start at one rep at the first cone then increase reps by one at the next cone ie 1 rep, 2 reps, 3 reps, 4 reps, etc. we added up going up the cones and coming down the cones and finished with 11 reps at the last cone.

Take another Mosey around the Jones Complex

then Suicides or as we prefer to call them, STAYING ALIVES! Using the 6 cones.

Lateral hops right leg 10 IC
Lateral hops left leg 10 IC

Recover Recover!!!

Mary:

None today

Numberama: 4

Namerama, Pledge: Done

Announcements:

Many Races have been postponed: the P200, the Bridge Run

wash your hands, use hand sanitizer, don’t touch your face.

Prayers and BOM :

Prayers for everyone affected by COVID-19. Prayers for those out of work and without income. Prayers for everyone as they adjust to life with the recommendations on how best to deal with the situation. Prayers that people stay healthy, prayers that people get health, prayers that people make smart choices to help prevent the spread of this virus as best we can.

Unspokens

Devo:

Don’t touch your face; don’t touch anyone else’s face.

Moleskin:  

I set rules for this BC:

1. Don’t touch each other

2. Don’t share coupons

3. Don’t touch the ground with our hands

So it was a leg heavy day! Those Sumo Queef Squats (SQS’s) are a burner! I did not liking taking the stairs to get up the second floor just now 😂😅😭. Charleston has closed recreation facilities. No one was there monitoring but we still stayed off the field and track. We got a lot of work done in the parking lot and the complex has a side walk that goes around it. And the streets were mostly quiet so we could even run on the streets. It was probably a little over kill with me not wanting to touch the ground. Safety was my first merit badge and we still don’t know how long the virus can survive on surfaces. It would probably be fine. Just DON’T TOUCH YOUR FACE!!!! (DOT added DON’T TOUCH OTHER PEOPLES FACES EITHER!) It was great to see DOT, Stringbean and HBB! Great job Men!