Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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!

 

LEG DAY AT THE JONES

  • When: 20200204
  • QIC: Sakrete
  • The PAX: Dorothy Mantooth, Splinter, Stringbean


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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: Little chill in the air but nothing we couldn’t warm up from

FNGs: Not today

COP:  10 TTT IC (low and slow to get a good stretch on the hamstrings); 20 SSH IC.  Sakrete Shuffle (Run around the track going up and down each bleacher as you get to them)

The Thang:

50 squats on Q.  Lunge walk to the ramp heading into the parking lot.  Once at the ramp continue lunge walk into parking lot.  50 squats on Q.

In parking lot::  Jailbreak to entrance.  20 merkins on Q.  Lunge walk to across parking lot toward Danny Jones. 20 squats on Q.  Jailbreak down parking lot to the section nearest the entrance to pool.  20 WWI Situps on Q. Lunge walk across parking lot back to starting point.  20 Carolina Dry dock on Q.  Jailbreak to entrance of parking lot.  20 calf raises on Q.  Lunge walk across parking lot.  20 LBC’s on Q.

Continue this until 0530 when cars starting coming into the parking lot.  Safety first.  Lunge walk back down ramp and across track.  Gather back at flag.

Dora:  Pair up.  One person does one of the six previous exercises.  One person runs around the track.  When person 1 returns the second person begins running.  Both partners must do same exercise.  At 0544 return to flag.

Mary: Hold plank until time.  Stringbean pounded his pickle

Numberama: 4

Namerama: Dorothy Mantooth, Splinter, Stringbean, Sakrete

Pledge and COT

Announcements: Sign up for P200 volunteer.

Devo: YHC did not have a devo planned but boy did Splinter.  Sometimes in life we are just forced to be quiet and let the smarter ones speak

We as men tend to recluse ourselves when going through tough times, depression or other struggles. We go dark and sometimes never recover from it fully, if at all. Remember that reaching out and sharing your burdens is how we are meant to live. We can’t carry struggles alone, but when you reach out to a brother that burden becomes easier to carry. For these same reasons we as men need to be more self aware and recognize when one of our own are silent…odds are they need you.

Moleskin:   I have a special place in my heart for The Jones.  I was there for the launch.  I was there during the beginning weeks.  I was the founder of the BJDD (Bedrock Jones Double Down).  I even recruited a couple crazies to do that with me.   After being named AO Q of Bedrock my participation at the Jones decreased.  Then became almost non existent when my wife got pregnant and then had our little girl.  I like the 0500 start time.  It has killed the BJDD essentially but I think more guys will be able to get down there and then get back for work and what not on the other side of town.  I highly encourage you guys to make a trip down.  Its a wonderful AO with a ton of opportunities.  They have showers on site.  It was a pleasure to be back in the middle of the circle with these men!  Thanks for letting me lead!

The Warrior – November 2019

  • When: 20191121
  • QIC: Luigi
  • The PAX: Hard Drive, Dorothy Mantooth


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Scorecard

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

Conditions: Cool (42F), clear, pretty nice actually (with multiple layers of clothing)

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. See the August 2018 backblast for details on the test and how it’s scored.

Fitness test results (compare against October’s results):

  • Luigi: 22.00 (vs 21.16 last time)
  • Hard Drive: 20.00 (vs. 18.00 last time) **arrived a few minutes late today, so did this in under 40 minutes
  • Dorothy Mantooth: 20.00 (vs. 12.00 w/ 20 lb ruck in September, or 20.00 w/o ruck in August)

Numberama: 3

Namerama: Hard Drive, Dorothy Mantooth, Luigi

Announcements/Prayer Requests:

  • Hard Drive’s job search (will finish school in December), looking for something computer-related ideally at a hospital
  • Luigi’s church’s pastor search. Have offered the job to someone; prayers the final steps would go smoothly.
  • Luigi’s wife due with baby #2 on Christmas Day; feeling tired/uncomfortable. Prayers for smooth delivery.
  • Upcoming events:

Pledge and COT

Moleskin:

  • Fastest mile was 8:10

Dora Appreciation day

  • When: 20191015
  • QIC: Hard Drive
  • The PAX: Dorothy Mantooth, Lotta Love


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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: Overcast, mid 60s, fair mist

FNGs:none

COP: gloves

The Thang: 

Doing the Dora with 3 is always a mathematical conundrum, but with Hard Drives math skills and DMT’s inability to count past 50 this made for a fun three way Dora. We started off with two PAX running 50m while the other counted, then the other PAX did the same with an imaginary friend.

500 curls w block
400 flutter kicks
300 squats
200 merkins
1 min plank

 

Numberama: 3

Namerama: Lotta Love, DMT, Hard Drive

Pledge and COT

Announcements: There’s a new “unofficial” workout at The Jones starting at 0500, it’s called running. String Bean is leading the effort. String Bean was the only PAX for that one today, he ran as promised. HBB is still recovering from his 100k mosey this weekend. Good work HBB! So get out of your fart sack on Tuesdays and Thursdays for a double down at The Jones!

Upcoming running events:

  • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
  • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
  • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
  • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.

Devo: thanks to LoL

“A man is not old until his regrets take the place of his dreams.”

Yiddish Proverb

Moleskin: the fart sack was mighty tempting this morning, not gonna lie. But glad we showed up for some good mumble chatter during our “breaks” aka running. LoL forgot his gloves, to remedy that he ran home and brought back a pack that he’s been saving for a rainy day. Mr. Hard Drive has also been cristened as an official F3 Q by Mr. LoL himself, one of our OG AO Qs. DMT is glad he didn’t let the fart sack win for this reason alone.