Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Body Builders reprise

  • When: 20210629
  • QIC: Luigi
  • The PAX: Nacho Libre


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

COP: Grab blocks (2 per pax) – place lighter one on near end of track and cusack a heavier one to far end of track (1/8 mile away)

The Thang

  • 10-count body builders with push-up* x 12
  • 1/8 mile mosey
  • 10-count body builders with deadlift* x 24
  • 1/8 mile mosey
  • 10-ct w/ PU x 11
  • 1/8 mile mosey
  • 10-ct with DL x 22
  • 1/8 mile mosey
  • 10-ct w/ PU x 10
  • 1/8 mile mosey
  • 10-ct with DL x 20
  • 1/8 mile mosey
  • 10-ct w/ PU x 9
  • 1/8 mile mosey
  • 10-ct with DL x 18
  • 1/8 mile mosey
  • 10-ct w/ PU x 10
  • 1/8 mile mosey
  • 10-ct with DL x 20
  • 1/8 mile mosey
  • 10-ct w/ PU x 9
  • 1/8 mile mosey
  • 10-ct with DL x 18
  • 1/8 mile mosey
  • 10-ct w/ PU x 8
  • 1/8 mile mosey
  • 10-ct with DL x 16
  • 1/8 mile mosey
  • 10-ct w/ PU x 7
  • 1/8 mile mosey
  • 10-ct with DL x 14
  • 1/8 mile mosey
  • 10-ct w/ PU x 6
  • 1/8 mile mosey
  • 10-ct with DL x 12
  • Nacho Libre volunteered to stow all blocks since YHC had to leave promptly for duties at home

*Explanations:

  • 10-count body builders with push-up (“start up, go down”) – use heavy blocks for these:
    • 1. Deadlift down (place block on ground but keep holding it)
    • 2. Kick feet out to plank position
    • 3. Push-up down
    • 4. Push-up up
    • 5. Kick feet into squat position
    • 6. Stand up holding block
    • 7. Curl up
    • 8. Overhead press up
    • 9. Overhead press down
    • 10. Curl down
  • 10-count body builders with deadlift (“start down, go up”) – use light blocks for these:
    • 1. Stand up holding block
    • 2. Curl up
    • 3. Overhead press up
    • 4. Tricep extension down
    • 5. Tricep extension up
    • 6. Overhead press down
    • 7. Curl down
    • 8. Deadlift down
    • 9. Deadlift up
    • 10. Deadlift down

Grand totals:

  • 63 x 10-count BB with push-up
  • 126 x 10-count BB with deadlift
  • 1.5 miles

Numberama: 2

Namerama: Nacho Libre, Luigi

Pledge, COT

Moleskin:

  • Good push this morning, Nacho Libre! Appreciated your determination to complete the round of 6 + 12 despite going slightly over time.
  • This workout was a variation on Body Builders from 2019; I think today’s version hit the sweet spot for a well-rounded beat-down.

24

  • When: 20210624
  • QIC: Luigi
  • The PAX: LottaLove, Nacho Libre


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

Conditions: Wonderful (60s F), sun just coming up

FNGs: None

COP: SSH x 24; Grab blocks

The Thang: (12 reps of each weighted exercise – marked by * below; 24 counts of each bodyweight exercise)

  1. 10 ct bodybuilders* + 24 yard jailbreak
  2. Mountain climbers + 24 yard jailbreak
  3. OHP* + 24 yard jailbreak
  4. HR merkins + 24 yard jailbreak
  5. Curls* + 24 yard jailbreak
  6. Burpees + 24 yard jailbreak
  7. Dips on blocks* + 24 yard jailbreak
  8. Tricep knee taps + 24 yard jailbreak
  9. KB swings* + 24 yard jailbreak
  10. Good mornings + 24 yard jailbreak
  11. Angels & Devils* + 24 yard jailbreak
  12. American Hammer + 24 yard jailbreak
  13. Lawn mowers (12 ea. side)* + 24 yard jailbreak
  14. Ranger merkins + 24 yard jailbreak
  15. Calf raises w/ block* + 24 yard jailbreak
  16. Bobby Hurleys + 24 yard jailbreak
  17. Derkins on blocks* + 24 yard jailbreak
  18. Squats + 24 yard jailbreak
  19. Flutter kicks w/block* + 24 yard jailbreak
  20. 24 yard bear crawl back to blocks
  21. Indian run 1 lap + took a 20 count
  22. Mosey one lap at 70% effort, line up in order of finish. Q recorded interval in seconds between each Pax’s finish. Took another 20 count.
  23. Race one lap, starting with slowest Pax getting head start equal to number of seconds he finished behind next-slowest Pax during previous lap. Intervals were 20 seconds and 10 seconds.
  24. Stow blocks then walk one lap for cooldown

Numberama: 3

Namerama: LottaLove, Nacho Libre, Luigi

Pledge and COT

Announcements/Prayer Requests:

  • None

Devo:

  • None; YHC did not come prepared.

Moleskin:

  • Great work from everyone today! This workout was recycled from YHC’s birthday Q in 2018 (in which we did 31 reps of every exercise, and did 31-yard jailbreaks in between). Knowing that YHC is severely deconditioned from a 2-year break from F3 while we had little kids at home, I opted for a lower number of reps and settled on 24 to match today’s date, but quickly realized that 24 of the weighted exercises might still be too much, so dropped weighted reps to 12. It was still a good workout.
  • Quote of the day: “I almost threw up.” – Nacho Libre, immediately after he won the race at end of workout. Music to YHC’s ears. 🙂

Partial Pyramid of Pain

  • When: 20210427
  • QIC: Luigi
  • The PAX: Stringbean, Nacho Libre, Lottalove


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

Conditions: upper 60s, felt great

FNGs: None

Disclaimer: Given

The Thang:

COP: Mosey one lap, then grab a block from shed

The Pyramid:
  • 10 Pull-ups
  • 20 Burpees
  • 30 OH presses with block
  • 40 KB swings
  • 50 Merkins
  • 60 Flutter kicks
  • 70 LBCs
  • 80 Squats
  • 90 Calf Raises (holding block)
  • 100s
Repeat everything in reverse order (starting with another set of 100s) to go back down the pyramid.
Didn’t make it all the way back down before time expired – last completed exercise was OH presses.

Numberama: 4

Namerama: Stringbean, Nacho Libre, Lottalove, Luigi

Pledge and COT

Announcements: None

Moleskin:

  • YHC was feeling the pain this morning after being out of pocket with two young boys at home for the past couple years. Trying to get back into the gloom more now that they are sleeping through the night and since the workout time has been switched back from 5am to 6am. The Pax were gracious with my need to break up many of the exercises into groups of 5 or 10 reps at a time to get the full count completed.  I picked up this Q slot late last night and opted to recycle a previous workout for simplicity, but forgot that it was originally a Saturday (60 minute) workout. Realizing that made us all feel a little bit better about not finishing the whole pyramid, let alone having time for Mary. Good effort by all!

Final Tour de Sakrete 3

  • When: 20210408
  • QIC: Sakrete
  • The PAX: Nacho Libre


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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: Negative

COP:  10 TTT, 10 Imperial Walker, 10 LBAC, 10 LBAC forward, 10 Overhead press and 10 moraccan night club

The Thang: Grab two blocks and take a trip around the track.  Once back at the flag drop 1 block by the flag.  Continue around track until reach the opposite of the track as the flag.  20 curls for the girls.  20 tricep extensions.  20 chest presses.  Mosey to opposite of track.  20 right arm lawn mowers.  20 left arm lawn mowers.  20 over head press.  Mosey 3/4 of the track.  15 WW1 Situps, 15 LBCs IC, 15 flutter kicks IC.  Mosey 3/4 of the track.  20 curls for the girls.  20 tricep extensions.  20 chest presses.  Mosey to opposite side of track.  20 right arm lawn mowers.  20 left arm lawn mowers.  20 over head press.  Mosey 3/4 of the track.  15 WW1 situps, 15 LBCs IC, 15 flutter kicks IC.  Mosey 3/4 of the track 20 curls for the girls.  20 tricep extnesions.  20 chest presses.  Pick up block and move to opposite of the track.  20 right arm lawn mowers.  20 left arm lawn mowers.  20 over head press.  Stow blocks.

Mary: No time today

Numberama: 2

Namerama: Nacho Libre, Sakrete

Pledge and COT

Moleskin:   I’ve always enjoyed The Jones.  I used to do a crazy thing called the Bedrock-Jones double down or the BJDD.  However, start times are the same now which makes that impossible.  Good workout and conversations with Nacho Libre this morning.  We discussed how The Jones has fallen in numbers.  PAX have come and gone for various reasons.  Hopefully some changes are on the horizon to get turnout back up.  Stringbean was out of town.  So I didn’t have to… I mean get to work out with him!

The Righteous PAXtones

  • When: 20210316
  • QIC: Repo
  • The PAX: Stringbean, Nacho Libre


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Weather: Light Rain

Warmup:

SSH x10 IC

TTT x10 IC

Don Quixote x10IC

Thang:

Mosey around track

Merkins x10 OC

Pickle Pusher x10 IC

Nature Boys x10 IC

Rinse and Repeat

 

Bear Crawl, Lunge Walk, Crab Walk along track

 

10 Burpees OYO

 

Namearama

Pledge

COT

Devo

Track Practice

  • When: 20210220
  • QIC: Waldo
  • The PAX: Sakrete, StringBean, LottaLove, Microwave, High Stick


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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, but luckily dry

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track

The Thang:
We ran laps.  On the straightaways, you’d run as fast as you could, on the curves, you’d do the following:
Lap 1 – Cherry Pickers
Lap 2 – Lunge Walk
Lap 3 – Bear Crawl
Lap 4 – Run Backwards
Lap 5 – Sumo Squats
Lap 6 – Burpee Broad Jumps

Mary: Ray Charles x25 IC; LBCs x20 IC

Numberama: 6

Namerama: Sakrete, StringBean, LottaLove, Microwave, High Stick, Waldo

Pledge and COT

Announcements: Volunteers needed for P200

Devo: Bedrock Mantra…DBAD

Moleskin: This was the first time I’ve Q’d The Jones, so I wanted to utilize the track.  It was a pretty good workout, but those curves are really long when doing things like bear crawls and burpee broad jumps.

Doing Math at The Jones

  • When: 20201029
  • QIC: Stalker
  • The PAX: Stringbean, Dorothy Mantooth, Suave, Lotta Love, Nacho Libre


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INTRO: Here’s a fun fact: Park Circle has a diameter of 820′, giving it a circumference of 2,575′ or 0.49mi. There are eight intersections at Park Circle that are 322′ apart, creating a wheel with a spoke every 45°. Such symmetry satisfies YHC’s OCD. 5 other men joined in the maths, running about 1.5mi in the process.

COP: TTT, World’s Greatest Stretch

THANG: Mosey the 1/2 mile to Park Circle.

At 0° – wide merkins x10 (in cadence), sprint to next intersection.

At 45° – wipers x20 (in cadence), sprint to next intersection.

At 90° – mtn climbers x30 (in cadence), sprint to next intersection.

At 135° – sumo squats x40, sprint to next intersection.

At 180° – inchworm merkins x50, sprint to next intersection.

At 225° – low plank x60sec, sprint to next intersection.

At 270° – overhead claps x70 (in cadence), sprint to next intersection.

At 315° – calf raises x80, sprint to next intersection.

At 360° – SSH x90, sprint to next intersection.

Mosey back to the AO, stopping along the way for 100’s.

MARY: rocking horse LBC’s, flutter kicks

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: 

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?