Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Total Body Beatdown!

  • When: 20190812
  • QIC: Uga
  • The PAX: The Den


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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: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

I love a good Murph workout.  There are many variations of this workout and they all suck.  Here is Uga’s version he drew up for us today:

Started with the Pax running a mile (6 laps around the church). Then got together and completed 100 LBC’s.  Then we completed 100 Merkins, then 150 Squats with block, 100 more Merkins and then finally 150 squats with blocks.

Mary:

No time for mary

Numberama: 20

Namerama: Bull, Goober, All in, Saget, Used to, Broke Back, Outhouse, Tecmo, Thumper, Alice, Fortnite, Wolverine, Cheddar Winslow, Mr. Feeney GI Jane, Marsha Marsha Marsha, Glowstick, Tinder, Uga

Pledge and COT

Announcements:

Devo: Great Devo by Uga, I just can’t remember what it was….

Moleskin:  Great Pax representing over 20 men!  The Murph was great and everyone kept together and knocked out all the reps on Q.  Everyone was feeling this workout!  The last 150 squats with block were killer!  Great Q by Uga, great work by the Pax!

Leg Day

  • When: 20181112
  • QIC: redo
  • The PAX: Dabo, flash, gru, friar tuck, elmer fudd, mr feeny, alice, redo, green bags, uga


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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: 5os and nice

FNGs: None

COP:  SSHx20, TTTx15, Imperial Walkerx15, Squatx20

The Thang:

Part one: “Sally”-squats

Part two: Starfish:    2 teams, five points, one in the middle starts with one merkin and each odd is back to middle for merkins, 3, 5, you get it, all the way to 25 merkins. four other points: monkey humpers, bobby hurleys, squats with the block, smurf jacks.

Part three: Lt. Dans: team one would grab block and approximately 30 yds away from team two, team one begins one squat with block and moving lunges, one squat, two lunges until team one gets to team two who are holding al gore. Switch positions.

Part four: Capture the block: Team two placed blocks halfway between teams and teams were instructed to complete three burpees and run to grab one block and place it on their side. Team two won the game and best hiding spots.

 

Mary: No time

Numberama, namarama, pledge, announcements, prayer requests, prayer.

Devo:

YHC talked about accountability, motivation and integrity. These are all important for leadership and YHC talked about failing to hold the standard earlier this year by fartsacking two Qs. YHC asked PAX for accountability for such nonsense and poor leadership and not being the standard. YHC talked about being responsible for your attitude.

From the F3 Qsource:

Make the decision to have a good attitude today. Then manage that decision the rest of the day.

 

King of the Corner

  • When: 20181102
  • QIC: Saget
  • The PAX: Saget, flash, Olaf, uga, mr feeny, use to, dabo, gru, Alice, tortuga (FNG)


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Intro: The second opportunity to challenge and to best your previous score at The Den for the Monthly Fitness Test “King of the Corner”

Conditions: Humid 72

Shortcake Special (Before the BC): none

Ruckers: none (but bonus points will be distributed if anyone wishes to try)

FNGs: David Castro (Tortuga)

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
SSH x 20, TTT x 10, Arm Circles OYO, Merkins x 20

The Thang:
“King of the Corner” The Den’s Monthly Fitness Challenge. This workout will be conducted every first Friday of the month. The WOD is conducted in this order: Squat Thrust x 20, Curls for the Girls x 20, Big Boy Sit Ups x 20, Block Swings x 20, Sprint 30 yards, Burpees x 10, Sprint back 30 yards to repeat AMRAP in approx 30 mins. One point is distributed for every repetition completed, and 5 points for each sprint.

6 Minutes of Mary:
No time

Numberama:
10

Namearama:
Saget, flash, Olaf, uga, mr feeny, use to, dabo, gru, Alice, tortuga (fng)

Announcements:
Ruck for Hunger 11/17 @ 0900, Turkey bowl convergence 0700 at Gahagan Park

Pledge of Allegiance/BOM/Devo:
Led by Saget

Moleskin:
T claps to Gru for winning the trophy for the month of November. Q source took the opportunity to emphasis candor as simply being able to tell a brother the hard truth as well as being willing to receive the hard truth. We continually push ourselves each day but if we fail to correct a PAX member for poor form or a half ditch effort we have failed to hold them accountable. It is vital to participate in a brotherhood so that others can see the potential you have just beneath the surface even if you don’t necessarily see it. We should learn to speak up and honor the friendships forged and need not to be afraid of rebuke for pointing out someone’s shortfalls. If we don’t speak up with have left the member where we have found them and no better off than he was when he started. This is a two way street we also need to be willing to receive guidance, instruction and even rebuke if we are in the wrong with grace.

String Bean Special

  • When: 20181012
  • QIC: String Bean
  • The PAX: String Bean, Use To, Mudfish, Alice, Mr Feeny


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Intro: Let me tell you about Monkey Humpers

Conditions: Wasn’t there, no idea

Shortcake Special (Before the BC): Maybe String Bean

Ruckers: Nada

FNGs: None

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
Probably happened, or didn’t

The Thang:
4 Corners: First Corner 20 Monkey Humpers, 20 BBSU with block, 20 Dips. Second corner 20 squats, 20 flutter kicks, 20 bent over rows. Third Corner 20 calf raises, 20 dammits, 20 Merkins. Fourth corner 10 blocks, 20 ww1 sit ups, 20 curls for the girls

6 Minutes of Mary:
none

Numberama:
5

Namearama:

String Bean, Use To, Mudfish, Alice, Mr Feeny,

Announcements/Pledge of Allegiance/BOM: (Prayer)/Devo:
Led by String Bean: iron sharpens iron and don’t be a passive friend. Hold your circle accountable.

Moleskin:
String bean offered me $10 to write this, I will hold him to it. So if you want to make a quick dollar just offer to write up his Backblast.

2 for 1 chowda special

  • When: 20181022
  • QIC: Chowda
  • The PAX: Use to, flash, uga, mr pheny, Alice, all in


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Intro: 7 pax and 2 bc’s condensed into 1

Conditions: cold and 45

Shortcake Special (Before the BC): none, that I am aware of

Ruckers: none FNGs: none

COP:
SSH-ic 25, wind shield wipers (legs straight up and then side to side)  on q 10, low plank hip rotations- on q 10, LBAC-30 ic

The Thang: 
Mini Ab Dora- 100 alternating opposite arm/leg high plank raises, 125 groiners(like mtn climbers except 2 feet stay together), 150 side jackknife crunches, 150 low plank knee crunches

Mini 4 corners- 50 curls (20 full concentration,15 top half, 15 bottom half) 50 skull crushers (same split) on q, lunge walk to corner, 50 lawnmowers-25 r,25 l on q, sumo squat to next corner, block ups to chin on q, lunge walk, 50 calf raises

6 Minutes of mary:   25 flutter kicks ic 4 ct

Numberama: 7 Namearama: yes pledge: hoo rah,  COT

Devo:

Love Selflessly Sacrifices

The Academy Award- winning World War II movie Saving Private Ryan tells the story of a young soldier (Private Ryan) whose brothers have been killed in battle. To spare his family the agony of losing all of their sons, the government orchestrates a rescue mission to save him and send him home. The rescue team is led by a no-nonsense army captain who seems to believe that the whole thing is a bad idea.

In the film’s final scene, the captain is fatally wounded while fulfilling his mission. With his dying words, he looks the soldier in the eyes and says, “Earn this! Earn it.” The film flashes forward many decades, and we see Private Ryan as an old man standing at the grave of that captain. You can tell he has been haunted by those words and trying to “earn it” all his life, but he never knows for sure if he has measured up. He pleads with the grave, seeking approval, but he finds none.

Many people believe they have put their faith in Jesus, but they also believe they have to earn what he did for them on the cross. Here’s the good news: when Jesus was hanging on that cross, dying to save you, he did not use his dying words to say, “Earn this.” Do you know what he said instead? He said, “It is finished!”

Did you catch that? It is finished. That means done, complete, sealed, finished! That’s God’s gift of grace. Jesus has done all the work already. You couldn’t possibly earn it even if you tried with everything you had, and God never expected you to.

The Bible says that if you confess that Jesus is Lord and believe in your heart that God raised him from the dead, then you will be saved (Rom. 10:9). It’s not a duty for you to earn; it’s a gift for you to receive by faith. Reach out to your Savior and love God with your whole heart, mind, soul, and strength. He’s already done all the work, and he did it out of love for you. It is finished.

 

 

Honey Bear Squats

  • When: 20181019
  • QIC: Use To
  • The PAX: Used to, Uga, Saget, Redo, String Bean, Flash, Elmer Fudd, Mr. Feeney, Urkel, Alice, Olaf


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Intro: 11 at the Den. Warmup, jump ladder, circle of pain w/ a rotating runner.
Conditions: Weather was clear and a cool 54 degrees.
Shortcake Special (Before the BC):?
Ruckers:?
FNGs: No FNGs.
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
SSH – IC – 20, Arm Circles – OYO, Windmills – IC – 20, Prayer Squats – IC – 10, and run around church to grab blocks.
The Thang:
Grab blocks and set to the side. Did a variation of the caterpillar. All PAX assumed the plank position. The last man stands and jumps over the complete row of men until he gets to the end. He then assumes the plank position. The next man stands and it repeats, curb to curb. Grab blocks and circle up around bucket with winkies. Leader grabs a winkie and announces the exercise. PAX completes said exercises as the one who pulled it runs around the Church with block. When he returns the next man pulls a winkie and announces the exercise. He then runs around the Church with Block. All exercises are completed with the block. Repeat until timed out.
6 Minutes of Mary: 2 min or Mary.
Numberama:
11 at the Den.
Namearama: Used to, Uga, Saget, Redo, String Bean, Flash, Elmer Fudd, Mr. Feeney, Urkel, Alice, and Olaf.
Announcements:
Swim workout at Oakbrook YMCA Sat morning. Ruck for hunger coming up Nov 18th.
Pledge of Allegiance: Completed
BOM: (Prayer)
Led by Used to. Prayed for Sunshine, Judy, Scott and his daughter and ex wife.
Devo:
Led by Used to. Covered maturing as a Christian in your walk with Christ and in your everyday life. From Ephesians 4.
Moleskin:
I liked this workout, but I feel I need something higher paced. Overall, I thought it worked all areas of the body.

21-15-9 and a Burning Ring of Fire

  • When: 20180928
  • QIC: Goober
  • The PAX: Uga, All In, Marcia Marcia Marcia, flash, Zacchaeus, Elmer Fudd, Duckie, Mr. Feeny, Edison, Alice(Respect), One Bar, Olaf, Saget, Goober(QIC)


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FNG’s: None

Weather: Not too hot and not too cold

The Thang

Warmup: 13-SSH in cadence, 13-TTT in cadence, 13-Imperial Walkers in cadence

PAX were instructed to grab a block and line up along the curb. Once everyone was lined up, YHC instructed the exercise was 21-15-9. Station 1 was squat thrust and
to get to station 2, the PAX had to sprint around the building. Once arriving at station 2 the PAX were to perform Mountain Climbers(4 count). The second round was
curls for the girls, sprint around the building, and 4 count LBC’s. After the completion of round 2, YHC had the PAX in two groups and each group performed the
ring of fire. To make sure fun was had by all, two additional rounds around the ring of fire were completed.

The PAX then stowed the blocks and gathered back at the Flag.

Mary: Flutter Kicks – 21 on Elmer Fudd, 21 Freddie Mercury’s on Marcia Marcia Marcia.

Pledge/Prayer/Devo

YHC took a personal approach to the devo, sharing some recent anxiety and worry that seemed to be coming from work and a lot of other things that are going
on during this busy time of life. YHC read a passage from Matthew 6 that has brought comfort over these past few weeks. The passage comes from Matthew 6
verses 33-34. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow,
for tomorrow will worry about itself. Each day has enough trouble of its own.

Moleskin: It’s important to remember to lean into God and to not worry about anything. We should instead look to God for help because he is right there
with us in everything we do and wants to help us. All we have to do is ask.

How to Hold Your Weinke

  • When: 20180921
  • QIC: Olaf
  • The PAX: Urkel, Uga, UsedTo, Saget, Muscadine, Mr. Feeny, Alice (Respect), Ducky, Training Wheels, Elmer Fudd, Flex Seal, Sofia


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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.  Beautiful morning for a work-out

FNGs: None

COP:  TTT x8, Finkle Swings, LBAC

The Thang:

Pax grabbed a block, made a block pile and paired up; Den only Pax with a more seasoned Pax. YHC brought a can of weinkes to play Four Corners.  Each weinke listed the 4 exercises to be completed and indicated if blocks were needed, the tempo, and any other special instructions.  Men would complete all 4 corners, drop off their tired weinke and grab another to hold during the next round.  Round 1 was a 10 count of each exercise, Round 2 a 20 count… Rinse and repeat until time or weinkes were all spent.  Time was called and most teams got 4-5 rounds in.

Mary: Got enough in The Thang!

Numberama: 13

Namerama: Urkel, Uga, UsedTo, Saget, Muscadine, Mr. Feeny,  Alice (Respect), Ducky, Training Wheels, Elmer Fudd, Flex Seal, Sofia, Olaf

Pledge and COT

Announcements: Obstacle Course Challenge by Dorchester District 2 on Saturday.  Family event at 0930 and challenge course at 0830.  Ruck for Hunger, November 12th.  Prayers for those affected by Hurricane, Training Wheel’s brother’s bachelor party and F3 men hiking this weekend.

Devo:

YHC had devo lined up, but God led him to make it personal by sharing about his marriage and separation.  The workout tied in with this by giving 2 examples of lessons/mistakes that YHC has learned over the last couple of months:

  1. The exercises on each corner isolated a certain area of the body: Corner 1 – Arms/Shoulders, Corner 2 – Legs, Corner 3 – Core, Corner 4 – Cardio (heart)

Sometimes, a workout focus on one body part and this can lead to total exhaustion of that area.  Some of the best workouts exercise the entire body at the same time.  Our lives are the same way.  We need to find balance between our work, family, marriages, and personal wellness.  There are always seasons of busyness where one area requires more attention, but we can’t ever neglect an area completely or it will create issues with all of the other areas.

  1. Each team had their own weinke which different than the other teams. Some had harder exercises, some had different cadences, and others even doubled the counts. Pax couldn’t tell if they were ahead or behind other teams because the workout was random for each team.

So often we compare ourselves to others in both positive and negative ways.  Sometimes we get down on ourselves because we aren’t as good as someone else or don’t have what they have.  Other times we pump ourselves up because we are better off or not as bad as someone else.  Everyone must follow the weinke that God has given them and not to stress about the things they can’t control.

Moleskin:   Olaf: The Pax really encouraged YHC after the workout and throughout the morning.  This led to an additional thought:  Many times we have issues in our lives because we don’t share our weinkes with others or don’t understand the weikes that others have.  We are upset when they aren’t doing mountain climbers with us when their weike is instructing them to do burpees.  It’s important in our lives to have people that see our weinkes and will work out alongside us or support us in what we are doing.  This is doubly important in marriage to make sure that Men and their Ms are playing from the same playbook.  So don’t be afraid to show your weinke off.

Urkel: Olaf has shown a concerning interest in the pax’ weinkes. Other than that, he’s done a great job in leading the running AO and the BC. This was a well thought out Q. Lots of variety. Hit all the different muscle areas so as to not wear out one specific area. Great job tying it all in with his devo.

Welcome to The Den (Official Launch)

  • When: 20180824
  • QIC: Urkel
  • The PAX: All In, Used To, Goober, Joker, Saget, Major Dad, Stalker, Glowstick, Wilbur, Beta Max, TKO, Stringbean, Redo, Training Wheels, Mack, Chewie, Uga, Mr. Feeny, Gru, Edison, Zaccheus, Muscadine, Olaf, Elmer Fudd, Flex Seal, Alice, Duckie, Beaker, Urkel


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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: 73 and breezy, a perfect morning for a boot camp

FNGs: Carter Hayes – Alice, Josh Hayes – Duckie, Brandon Duncan – Beaker

COP:  SSH – 15 in cadence, Don Quixote – 10 in cadence, LBAC OYO

The Thang:

We kicked it off with a little intro since we have a lot of new guys and some of the Summerville guys that joined us haven’t met them yet.

This being a new AO, it would be a shame if we didn’t break it in right. So we jumped right in with the Burpee Challenge. Started at 7 in a minute, most pax got to 11 or 12, we declared it a tie between Muscadine and Gru at 15 I think. Both were still going strong but we have more to do. Maybe they can settle it over an arm-wrestling match at some point.

Not only is it a new AO, but it’s in Moncks Corner. So YHC thought it would only be fitting that we tap into our country roots with a nice Tammy Wynette workout.

The pax were instructed to line up according to age oldest to the left, youngest to the right. Major Dad was asked to move to the end of the line because our oldest and youngest were a father-son FNG pair. So we needed to split those guys up. Major Dad was instructed to walk to the front of the line to meet his partner for the day. Other pax followed his example (he is our new nantan after all) and matched up with the next available pax from the other end of the line. Meet your man. You will stand by him this morning. All pax will be performing exercises continuously. You and your man will be doing different exercises. Every 10 reps, you switch exercises with each other. This will continue until you hit 200 reps each (100 of each exercise).

Having been paired up, one pax was instructed to mosey to the block pile for a coupon. And the song began (no music was involved in this AO):

1st verse: Squats with a block and merkins

2nd verse: Overhead presses and big boy situps

As each pair completed their reps, they would join other pairs to help them finish up. Plank until the six is in after the first verse and Al Gore after the second verse. We only had time for two verses so the other partner stowed the blocks and returned to the flag.

At some point during the Tammy portion of the workout, we heard a sound that is very familiar to most pax. That train runs way to close to The Den for us to ignore it. As most of you know, the Goose Creek AO’s have decided to do Summerville one better by doing 11 burpees for the train. Due to some peer pressure, mainly from our new AO Q among others, the new Moncks Corner AO performed 12 burpees for the train. Only time will tell if this was an anomoly or if it will become their new tradition.

Mary: The pax returned to the flag and YHC announced Mary. This was when he was reminded that he started his timer a little late and didn’t have the time he thought he did. So we skipped Mary today. Man I was looking forward to some American Hammers too. Oh well. Maybe next time.

Numberama: 29

Namerama: All In, Used To, Goober, Joker, Saget, Major Dad, Stalker, Glowstick, Wilbur, Beta Max, TKO, Stringbean, Redo, Training Wheels, Mack, Chewie, Uga, Mr. Feeny, Gru, Edison, Zaccheus, Muscadine, Olaf, Elmer Fudd, Flexseal, Alice, Duckie, Beaker, Urkel

Pledge and COT

Announcements: Welcome to the new AO, Major Dad stepped in to introduce the new AO Q to the group, Redo thanked those that were involved in the Share the Load event

Devo: The Four Most Important Lessons Only Failure Can Teach You

We all fail. No one enjoys it, but everyone does it. The real test is what we do in response to it.

  1. Focus on what’s really important:
    • Often we fail because we’re trying to do too much. We do so much we can’t do any of them well. Use the opportunity to figure out what’s most important to you and focus on that area.
  2. Consequences help us make future choices
    • We’ve all heard of the school of hard knocks. Most of us have taken a course or two there. Some may have earned their Master’s. There’s no better teacher than the consequences of mistakes or poor judgement. Accept and learn from the consequence. Move forward better from the experience or continue to make it. The choice is yours.
  3. Failure provides self-awareness
    • Our failures can also show us the things we may not be as good at as we thought. But it can also he us find things that we are good at. It can allow us to see the areas where our talents can be more effectively used.
  4. Time is precious
    • There aren’t many things as frustrating as realizing you’ve wasted your time. We should use that feeling as a reminder to make better defined and more responsible decisions. Doing that brings cherished memories instead of painful regrets.

Moleskin:   This was YHC’s first experience with the launch of a new AO in the 16 months I’ve been involved in F3. It was an awesome experience to be part of. Lots of excitement and potential. Can’t wait to see what The Den brings to F3 going forward.

Welcome to Saget, Carson Orvin, the newest AO Q for F3 Summerville. You’ll do a great job. Looking forward to working with you.

Also, want to thank all of you guys that put in the time to bring F3 to the Lowcountry and give us this experience. When Boucher first asked me, I never though to would be getting up this early every day and doing some of the things we do. I appreciate everything that you guys have done to make this thing happen. And to everyone who continues to every day.