Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (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.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

MLB All-Star Salute at Doty Park

  • When: 20190729
  • QIC: 50-50
  • The PAX: Space Cowboy, Bee Wax, Short Circuit, PTI, Rawhide, Hickory Stump, Beethoven, X-ray, Good Catch


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Conditions:  Unseasonably cool in the mid 60s, a  lovely break from the heat!

Disclaimer: Nope

FNGs: Good Catch

COP:  TTT x 10 IC, BAC (F) x 10 IC, BAC (B) x 10 IC, DQ x 10 IC, High Knees x 15 IC

The Thang:

-Took lap around park; each PAX grabbed 2 bricks and headed to big field

-Completed 2 rounds of the following exercises w/ slightly less reps on the 2nd round; took lap around park in between rounds

A: ATMs – Alternating Shoulder Taps x 15 IC, Tempo Merkins x 10 IC, Merkins x 10 OQ 

L: Louganis x 10 OQ 

L: Low Country Crabs x 15 IC 

S:  Shoulder Raises x 20 OQ

T: Tricep Extensions x 20 OQ

A: Apollo Creed Burpees x 10 OYO  (ended up more like regular burpees!)

R: Rock-a-Bye Babies x 15 IC 

S: Seal Jacks x 20 IC (standing and lying)

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: American Hammers x 20 IC, LBCs x 15 IC

COT

Numberama: 10

Namerama: X ray (R), Hickory Stump, Short Circuit, Space Cowboy, Bee Wax, Beethoven (R), Good Catch (FNG), Raw Hide, PTI, 50-50

Pledge/Announcements/BOM

Devo: William Shakespeare: “It is not in the stars to hold our destiny but in ourselves.” My interpretation is that we ultimately have quite a bit of power to shape our own destiny so we should take that responsibility head on and do the best we can!

Moleskin:  None

 

Gettin All Worked Up in the Park

  • When: 20190708
  • QIC: 50-50
  • The PAX: Threes Company, Rawhide, Dowry (R), Beethoven (R), Space Cowboy, Bee Wax


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Conditions: Near 73 w/ a stagnant, soupy feel

FNGs: No

COP:  SSH x 20 IC,  TTT x 10 IC, BAC backward/forward x 10 (each) IC

The Thang:

-Partnered up and grabbed 1 block and 2 bricks per team (1 team had 3 PAX).

-For each round (as noted below), 1 PAX did 1st exercise while the other 1 or 2 PAX did the 2nd exercise.  When exhausted, held plank until 6 was in.

Round 1
-AMRAP of merkins on block; lunge walked down sidewalk and then ran lap

Round 2
-AMRAP of squats w/ block;  bear crawled down sidewalk and then ran lap

Round 3
-AMRAP of kettle bell swings;  crab walked down sidewalk and then ran lap (stopped to get  water at fountain)

Round 4
-AMRAP of  damnits; skipped down sidewalk and then ran lap (stopped to get water at fountain)

Round 5

-AMRAP of curls; PAX choice down sidewalk and then ran lap (stopped to get water at fountain)

Round 6

-AMRAP of shoulder presses w/ block until exhaustion (and then w/ bricks); PAX choice down sidewalk and then ran lap (stopped to get water at fountain)

 

-Stowed coupons and headed back to flag.

 

Mary:

-WW1 Sit-ups x 10 OQ

 

Numberama/Namerama/Pledge/COT

Announcements: None mentioned at AO but wanted to mention about providing donations to support the family in Legend Oaks  whose house caught fire – see F3 Summerville FB page for details)

Devo: None

Moleskin:  Great work to all in such terrible conditions!

One Time at Faultline When We Played Spin the Bottle

  • When: 20190624
  • QIC: 50-50
  • The PAX: Adjustment, Caterpillar, Grasshopper, Dowry, Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven,  Bob Jones


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Conditions: Summery

Disclaimer: None

FNGs: None

COP: SSH x 15 IC, TTT x 10 IC, BAC (F) x 8 IC, BAC (B) x 8 IC,  DQ x 10 IC

Thang:

-Each PAX grabbed a block 

-Played “Spin the Bottle” by taking turns spinning a bottle and doing the exercise written on the card for the # of reps on the card

5: OHP (4 ct IC)

6: mountain climbers  (4 ct IC)

7: KBS (OQ or OYO)

8: burpees (5 ct IC)

9: tri extensions (4 ct IC)

10: merkins (4 ct IC)

J (11): squats w/ block (4 ct IC)

Q (12): curls (4 ct IC)

K (13): flutter kicks (4 ct IC)

Ace: PAX choice

–COT:

Pledge of Allegiance

Announcements

Beast Week this week; July 4 Convergence @ The Ditch

Numberama

11

Namerama

Adjustment (R), Caterpillar, Grasshopper, Dowry (R), Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven (R),  Bob Jones (R), 50-50

BOM (led by YHC)

Devo: None

Who really invented “The Creamer”?

  • When: 20190609
  • QIC: City Slicker
  • The PAX: Bueller, High Stick, Muscadine, Floppy, Splinter, Flanders, Schrute, Waldo, Pretzel, Repo, 50/50, Grasshopper, Defib, Space Cowboy, Wreck-it Ralph, Manana, Sugar Mountain, Shortcake, Placebo (R), Professor Klump (R), Peg (R)


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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: Clear

The Thang:

21 PAX got miles in either running, rucking or biking. One shuffled in for just coffee – great to see you Shorty! Also great to see Floppy back in the gloom!

Back and Forth at the Park

  • When: 20190520
  • QIC: 50-50
  • The PAX: Peg, Dowry, Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones, Bellator, Tigger, Robo Call


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Conditions: Mid 60s and muggy! 

Disclaimer: None (didn’t realize there was  a FNG)

FNGs: Tigger

COP: BAC (F) x 10 IC, BAC (B) x 10 IC, TTT x 10 IC, High Knees x 15 IC

Thang:

-Each PAX grabbed a block and headed to corner of park by gazebo

-Curls x 10 IC,  then lunge walked to other corner by community center

-Knuckle merkins x 10 OQ, then jailbreaked back to other  corner

-Block presses x 10 IC,  then bear crawled half way to other corner and side lunged the other half

-Monkey humpers x 15 IC, then ran back to other corner 

-KBS x 15 OQ, then crab walked to first street sign and ran the rest of the way

-Bobby Hurleys x 10 OQ, then ran back to other corner

-Tricep extensions x 15 IC, then ran back to other corner 

-Flutter kicks x 25 IC, then ran back to other corner

-Flutter kicks w/ block x 20, then returned blocks and headed back to flag

COT:

Pledge of Allegiance

Announcements

Father’s Day convergence and party at Shortcake’s farm on June 15

Numberama

13

Namerama

Peg (Respect), Dowry (Respect), Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones (Respect), Bellator (Respect), Tigger (FNG), Robo Call, 50-50 (YHC)

BOM (led by YHC)

Devo: “Tolerance isn’t about not having beliefs. It’s about how your beliefs lead you to treat people who disagree with you.” ― Timothy Keller

Moleskin:  It was quite muggy but the PAX didn’t complain too much. Great job fellas! T-claps to Peg for the DD!

Uphill both ways

  • When: 20190422
  • QIC: Peg
  • The PAX: Hickory Stump, Dowry, Beewax, 50-50, Minivan, Caterpillar, Grits, Grasshopper, Rawhide


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Conditions – upper 40s and clear

FNGs – none

Disclaimer – given

SSH x 15, TTTx10, DQx10

Pick a battle buddy and form two columns for mosey to the top of Goose hill adjacent to railroad tracks

The Thang: 10 Burpees at top of Goose hill then run to top of Jingles hill for 10 Iron Crosses. Run back and the next set is 9 and 9. Always stop at halfway point for 10 plankjacks. Stay with battle buddy. Continue descending by one rep until time is called.

Form back up into two columns for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for WW1 Situps x 25. Finish up with a jailbreak back to the flag.

Numberama, Namearama, Pledge, COT

Moleskin: YHC has been attending the Faultline BC at least once a week for about a month now and have enjoyed working out with this great group of Pax. Happy for the chance to lead! Great work today men!

15s for a Tiger

  • When: 20190415
  • QIC: 50-50


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Conditions: Near 60 degrees w/ a stiff breeze. Rather lovely if you ask me.

Disclaimer: None

FNGs: None

COP: LAC IC x 10, BAC IC x 10, TTT IC x 10, IW IC x 10

Thang:

-Grabbed blocks and headed to tennis court

-15s:

Round 1: block presses and squats

Bear crawled to far end of second tennis court, did 15 burpees OYO, and then crab walked back to starting point

Round 2: calf raises and flutter kicks

Lunge walked to far end of second tennis court, did 15 merkins OQ, and then side lunged back to starting point

-15 overhead presses IC

-15 tricep extensions OQ

-15 curls IC

Returned blocks and headed back to flag

COT:

Numberama

5

Namerama

Peg (respect), Raw Hide, Dowry (respect), Bee Wax, 50-50 (YHC)

Pledge of Allegiance

Announcements

Easter Convergence this Sat at Faultline – be sure to reply if you’re going so there is enough food

BOM (led by YHC)

Devo: ” My failures have made me look at myself in a way I’ve never wanted to before.” – Tiger Woods

Don’t be afraid to face our failures and use them as learning experiences.

Moleskin:  This workout was inspired by Tiger Wood’s 15 major championships. T-claps to Peg for the DD!

Where’s That Darn Groundhog?

  • When: 20190202
  • QIC: 50-50
  • The PAX: Grasshopper, 50-50, Bee Wax, Rawhide, Quaker, Dreamer, Pretzel, Robo Call, Bee Wax 


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Conditions: Low 40s

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 IW 4 ct IC, Upward Dog, Downward Dog

The Thang:

-Partnered up and grabbed 1 block per duo  

-Ab Dora:  1 PAX completes exercise while partner runs short lap around park

–100 pickle pointers, 200 damn-its, 300 LBCs, 400 dollys, 500 magoos

-Stowed bricks and then headed back to flag

-PAX salute for train: 10 burpees

Mary: 20 Burt Reynolds (10 each side) OQ, 25 flutter kicks IC

COT

Numberama: 8

Namerama: Grasshopper, 50-50, Rawhide, Quaker (R), Dreamer (R), Pretzel, Robo Call, Bee Wax 

Pledge/Announcements/Prayer Requests

BOM

Devo: None

Moleskin:  The PAX took many laps around the park in search of the groundhog but didn’t have any luck. Guess he was too busy trying to see his shadow in PA. T-claps to Grasshopper for helping plan and conduct the workout. I’m sure he’ll be ready to provide his own beatdowns soon!

Remembering Challenger

  • When: 20190128
  • QIC: 50-50
  • The PAX: Minivan, Caterpillar, Bob Jones, X-ray, Lake Effect, TKO, Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose


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Conditions: Near 40 degrees, almost perfect!

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 DQ 4 ct IC, 10 SSH 4 ct IC

The Thang:

-Took long lap around park to get  2 bricks per PAX and then headed to grass field

-Completed the following exercises:

C: 15 Curls, 4 ct IC

H: 20 Head, Shoulders, Knees and Toes, 10 ct IC

A: ATMs 

L: 15 Louganis, OQ

L: 15 Lowcountry Crab, 4 ct IC

E: 20 Elf on the Shelf (10 each side), OQ 

N: 5 Not-so Lazy Boys, OQ

G: 15 Gorilla Humpers, 4 ct IC

E: 20 E2K (10 each side), OQ

R: 20 Rock-a-bye Baby, 5 ct IC 

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: no time

COT

Numberama: 14

Namerama: Minivan, Caterpillar, Bob Jones (R), X-ray (R), Lake Effect (R), TKO (w/ SCS), Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose, 50-50

Pledge/Announcements/Prayer Requests

BOM

Devo: Ronald Reagan, speaking after the disaster: ” Your loved ones were daring and brave, and they had that special grace, that special spirit that says, ‘Give me a challenge, and I’ll meet it with joy’.” I think we’d all be better if we faced challenges with joy instead of sadness and fear. 

Moleskin:  This workout was in tribute to those brave men and women who perished during the Challenger shuttle explosion on this date 33 years ago in 1986.  T-claps to all PAX for their patience while we tried many “new” and exciting (maybe) exercises! FYI, Lowcountry Crab should have been done from a crab position and Rock-a-bye babies from a chair position! My apologies!