Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Nothing fancy, just lots of freestyle laps

  • When: 20200207
  • QIC: Jingles
  • The PAX: Canadian Bacon, Show Me, Toto, Recount, Hanging Chad, Beetle, Inferno, Major Dad, High Stick, Jingles


by Leave a Comment

There was lots and lots of swimming at Tsunami this week. Ain’t nobody got time for down time.

Warm up
10 slow links

The Thang
One arm drill – Left there. Right back
X 10 links

Kicks there – breast stroke back
X 10 links

Up the ladder
- Sprints on even
- Slow on odds
- Up to 10

Down the ladder
- Sprints on even
- Slow on odds
- As many as we can get in until time called

Cool down
Underwater x Six links

Tread water for three mins

Count-a-rama
Name-a-rama
Announcements
Pledge
BOM

MOLESKIN – T-Claps to Beetle and Inferno for their first times at Tsunami.

12 Laps For 12 Wins

  • When: 20200103
  • QIC: Milton
  • The PAX: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me


by Leave a Comment

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

Conditions: Watery

FNGs: None

COP:  10 laps

The Thang:

Butterfly: 2 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps, Freestyle: 12 Laps

Mary: None

Numberama: 7

Namerama: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me, Milton

Pledge and COT

Announcements: Anniversary convergence and party 1/25/2020

Devo: replace with devo

Moleskin:   replace with moleskin

I Don’t Know How Time Works

  • When: 20191122
  • QIC: Milton
  • The PAX: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy


by Leave a Comment

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

Conditions: Wet

FNGs: None

COP:  10 Laps

The Thang:

Tombstones: 4 Laps, Arms Only: 6 Laps

Tombstones: 4 Laps, Arms Only: 6 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

11’s: Freestyle and Breast Stroke

Mary: No Time

Numberama: 6

Namerama: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy, Milton

Pledge and COT

Announcements: Christmas parade Sunday (12/8), Christmas Party Thursday (12/12) Oak Rd Brewery

Devo: None

Moleskin:   Sugar Mountain is too cold to hear about your life.

The only workout where people was wet but not cold.

  • When: 20191115
  • QIC: Speedo
  • The PAX: Sugar Mountain; Milton; Hanging Chad; Recount; High Stick; Pretzel


by Leave a Comment

Conditions: Very wet but not cold

FNGs: None

Warm up:  10 links freestyle

8 links motor boat

6 links free

8 links motor boat

6 links free

4 links fly kick/ 4 links fly swim

4 links back kick/4 links back swim

4 links breast kick/ 4 links breast swim

4 links motor boat/ 4 links free swim

4 links easy

8 links on 40

8 links on 35

8 links on 30

8 links on 25

8 links on 20

Cool down – 4 links

Recover Recover

Numberama: 7

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Milton, Speedo, Pretzel

Pledge and COT

Hello Deli for 3rd F.

Water Pyramid at Tsunami

  • When: 20190913
  • QIC: Jingles
  • The PAX: High Stick, Sugar Mountain, Recount, Toto, Lumbar, Hanging Chad, Mrs Potts, Jingles


by Leave a Comment

The men of Tsunami welcomed YHC back after a long hiatus for an old school Speedo special – the water pyramid.

Warm up
10 slow links

The Thang

One arm drill
Left there
Right back
X 6 links

Kicks there
Glide drill back
X 6 links

Pyramid
Sprints on even
Chill on odds
Up to 10

Reverse pyramid
Sprints on even
Chill on odds
As many as we can get in until time called

Cool down
Six links
Tread water for three mins

Count-a-rama

Name-a-rama

Announcements

Pledge

BOM

Moleskin – Major T-Claps to Sugar Mountain and High Stick in the final weeks of their IM 70.3 training.  Keep them in your prayers.

Circuit Workout in the Pool

  • When: 20190809
  • QIC: Canadian Bacon
  • The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo


by Leave a Comment

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

Conditions: Very humid and wet

FNGs: None

COP:  10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10  of each
(Each partner does each activity 5 times)

Pool Circuit  3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

This months running of the Shark



by Leave a Comment

Warm ups

10 links Freestyle

4 links of each Motor boat, nothing but arms, fist pullers, beer can holders, and one arm swim.

The Shark (as mant as you can get in in 20 minutes)

4 Links of the following: Freestyle, Breast Stroke, Butterfly,

10 wall push ops in between each set of swim styles.

Tread water for 5 minutes

Up downs Start at 1 and work our way up to 5

Announcements

Pledge

BOM

The Shark Revised

  • When: 20190208
  • QIC: Sugar Mountain
  • The PAX: High Stick, Speedo, Cisco, Hard Drive, Smokey


by Leave a Comment

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Wet its a pool

FNG None

Warm ups:

10 links freestyle

4 Links: Motor Boat, Close Fist, Zipers, One arm,

The Shark:

4 Links Freestyle

10 Wall Push Ups

4 Links Breast Stroke

10 Wall Push Ups

4 Links Butterflys

10 Wall Push Ups

As many round as you can in 20 Minutes

Up downs and tread water last 10 Minutes

Announcements

Pledge

BOM


Pax Aplenty: Modify If You Have Too

  • When: 20190118
  • QIC: Toto
  • The PAX: Sugar Mountain, Hard Drive, Cisco, Tiki, Speedo, Recount, Hanging Chad, Link, Harry Winks, Cici, Smoky, Toto


by Leave a Comment

Disclaimer: Not Given no new guys

Warmup: Swim 10 Lengths

The thing before the thang: 

-4 lengths motor boat

-4 lengths arms only

-rinse and repeat

-4 lengths dolphin kick

-4 lengths arms only

-rinse and repeat

Thang: 

Dora:  50 swimmers push up; 100 swimmers pull ups; 150 flutter kicks 4 count all done while partner swims 6 lengths and switch.

Swim Sprints

-set of 10 / 1 length in 30 seconds

-set of 4 / 1 length in 25 seconds

Tread Water

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM

Tsunami Sharks

  • When: 20190104
  • QIC: Sugar Mountain
  • The PAX: CiCi, Hairy Winks, Discount, Cisco, Recount, Hard Drive, Hanging Chad


by Leave a Comment

Disclaimer: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

WET

FNG: None

COP: 4 links of each

Motor Boat, Nothing but Arms, Fist Pounders, Ziper, Nothing but Tips, Beer Can Holders, Dolphin Kicks

The Thing: Because of the length of the pool the monthly fitness test The Shark has been modified. We now do 10 minutes as many links as you can do.

Sugar Mountain 56

Discount 24

Cisco 34

Hard Drive 50

Hanging Chad 40

Recount 42

Hairy Winks 48

CiCi 44

The rest of the time was spent moving a 10 lbs medicine ball from one side to the other. On the bottom of the pool.

Announcements

Pledge

BOM