Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

One and Done

  • When: 20200311
  • QIC: Olaf
  • The PAX: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, Android


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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: Close to 60 and dry

FNGs: None

COP:  SSH (IC) x50, TTT (IC) x10, Don Quixotes (IC) x14, LBAC (OYO)

The Thang:

YHC wanted (and actually asked for) even numbers so he could have teams and he would designate exercises for this workout.  But 11 were there so the game plan was changed on the fly.  After getting blocks, the pax were told pick their exercise.  The following were chosen: Curls, OH Press, Upright Row, Brick Raises, Block Press, Merkins, Squats, Lunges, Captain Thors, LBCs, and 1 lap around the building (about 400 M)

Pax thought that they would go around and each lead that exercise, but YHC quickly informed them that they would be doing that one exercise that the entire BC…  Threading in the devo at this point, Galatians 6 says that we will carry our own load, but earlier in the chapter it also says that we should help carry each others burdens.  Per that, if a pax was tired from doing their exercise they could swap with another Pax.  Only rule was that someone had to be doing each of the exercises at any point in the workout.  If there was an exercise they didn’t want to do, they didn’t have to do it.  The Pax did give everyone the option to run however, although Brokeback didn’t take them up on that.

Mary: Mary wasn’t the traditional Mary, as YHC held off on burpees for the train until the end.  Keeping with the theme, 132 burpees needed to be completed (i.e. 12 burpees x 11 pax).  The faster guys did a few more, but most finished the 12 pretty quickly.

Numberama: 11

Namerama: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, Android, Olaf

Pledge and COT

Announcements: Easter Convergence 4/11 @ 7 am.

Devo: Devo was demonstrated during the Thang.  YHC explained though that he didn’t organize the transition of the exercises (i.e. equal rotation) because that’s not how life works.  We aren’t all dealt the same hand and don’t experience the same things or carry the same burdens.  Brokeback didn’t run and YHC didn’t ever do Captain Thors.  It was noticed that some pax offered to transition, but some just suffered until someone offered to swith, which kind of demonstrated how most men handle asking for help…

Moleskin:   YHC did not intend to do 50 SSH in the beginning, but Dabo lived up to his second name (On Time) and showed up as warm-up was starting.  YHC said they would do SSH until he arrived at the COP, but he took his sweet time… There was enough mumble chatter concerning him possibly fartsacking Friday’s Q to make up for his tardiness.  Nothing like a good ribbing to make everyone feel better…

I like the slower motions better than the faster ones

  • When: 20200228
  • QIC: Olaf
  • The PAX: Mr. Feeny, Tinder, Oops, Winslow (R), Mowtown, Android, GI Jane (R), Outhouse


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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 30’s.

FNGs: None

COP:  SSH (IC) x20, Terrible Ts (IC) x10, Imperial Walkers (IC) x14 (I hiccuped at 13 and everything thought I was done),  TTT (IC) x10

The Thang:

YHC rotates weinkes regularly and can always pull one out if needed.  And this morning, it was needed.  Gave the Pax a choice between Numberama (isometric workout) or 11’s-ish where each Pax chose their exercise to lead.  Majority chose the isometric workout which involves moving and holding “positions” of an exercise when you call your number in numberama. Once it comes back, you call your number again and go to the next position. Exercises and positions below.

  • Squats with the Block (up and down)
  • Merkins (up and down)
  • Flutter Kicks (Left leg up, Right leg up)
  • Calf Raises – Toes Straight, Out and In (up and down)
  • Curls (1/2 way, up, 1/2 way, down)
  • Xs and Os then switched to Boat and Canoe
  • Lung jacks (Right forward, left forward)
  • CPRs (curl, press, down tricep, up tricep, down to chest, fully down)
  • Leg Lifts (3 inches, 45 degrees, and threw in some left and right action)
  • Bobby Hurley’s (Jump up each time you counted and returned to squat)

Stowed the blocks…

Mary: Was going to do Mary, but train passed so kept with the theme and numberama going with a couple burpees.  And even for the last one, did a body builder with the leg split done in low plank.

Numberama: 9

Namerama: Mr. Feeny, Tinder, Oops, Winslow (R), Mowtown, Android, GI Jane (R), Outhouse, Olaf

Pledge and COT

Announcements: Easter Convergence

Devo: Like workouts, YHC tries to keep a couple devos handy.  He had been reading a book on faith and how once we understand God’s love and grace for us, it will transform our thinking.  Our thinking drives a lot about how we approach things.  Satan isn’t working to make us sin, he is using our mind to keep us in a low place and distracting us with negative thoughts.  We need F3 and community to help us out of these places and thoughts.  Winslow said that he had been struggling with this because of Age, kids and physical condition, and knew he had to get out into the gloom more.  Pax rallied around and prayed for him at the end.

Moleskin:   Dabo fartsacked a Q, but we covered for him. Saget HC’ed and fartsacked so there may be rumors going around that they were together, snuggled up somewhere nice and warm.  We tease, but we cover and care. Mr Feeny attributed to the backblast title, and quickly corrected himself once he realized how it sounded…  Pax had lots of opportunities for mumble chatter this morning…

Rock, Paper, Scissors… Laps around the parking lot

  • When: 20200212
  • QIC: Olaf
  • The PAX: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android


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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: 50s

FNGs: Tebow (Welcome)

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

Grabbed blocks and split into 2 teams.  Stack of “cards” from YHC’s Pole of Pain was set in between the groups.  The cards have an exercise on one side and a number of reps on the other.   One pax from each team would walk to the stack and play rock, paper, scissors.  The winner would look at the number or exercise and decide if they wanted to complete the card OR if the other team would do it.  Whichever team didn’t get a card would have to take the next card…  SO, you could pass on the card that has 10 reps of squats, only to get the next card that has 30 curls 4 the girls.  Small numbers are not necessarily good, and large numbers aren’t always bad.

Mary: She was done

Numberama: 12

Namerama: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android, Olaf

Pledge and COT

Announcements: P200 Volunteers, Freedom Men’s Hike

Devo: One was done…

Moleskin:   Pax enjoyed playing the game as it had lots of twists and turns.  Definitely will bring it back for an encore at some point.

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (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:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

A Timely Backblast that actually features Randy Stewart

  • When: 20190428
  • QIC: Sakrete
  • The PAX: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake,


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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: High 50’s and clear 

FNGs:  Not today

COP:  Stretch while fist bumping other PAX

The Thang:

Run, ruck, ride or show up for coffee.  Get what you came to get. 

Mary: Not working that I know of but Toya was there.  She’s great. 

Numberama: 15 and this includes, like every other F3 event recently, no Double Trouble 

Namerama: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake, Sakrete

Pledge and COT Completed 

Devo:  Leave that to the professionals on Sunday.  Shortcake closed us in prayer.

Moleskin:  14 guys showed up to get miles of some sort.  3 were on wheels.  11 were on foot.  Shortcake joined us for coffee.  He shared a praise report that is farm is kicking ass and taking names.  Android brought his dog as did Stringbean.  YHC saw a deer while running.  He was moving very fast.  He didn’t stick around long enough to get named as an FNG so lets just call it deer.    We, however, did not see Double Trouble.  Some of you newer guys probably don’t even know who he is.  Well Double Trouble has been a member of F3 Summerville for a very very long time.  He is very active on FB.  His name is Randy Stewart.  He has accomplished a lot of things from being an Ironman, multiple marathons, and even some Rucking events.  Recently though his excuses have been stronger than his desire to get in the gloom.  It would be cool if he would come out again but it just doesn’t seem like that is something he wants to do currently.  Keep EHing him men.  Maybe it will work.  

The story of Dog Balls

  • When: 20190210
  • QIC: City Slicker
  • The PAX: Wee Woo, Space Cowboy, Myrtle, Candy Striper, Android, Waldo, Pretzel, Show Me, Borland, Icebox, Floppy, Wreck-it Ralph, Reynolds, Hollywood, Hot Tub, One Bar, Stringbean, Grits (R), The Colonel (R), Professor Klump (R), Bubble Head (R), Dog Balls (FNG)


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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: A brisk 39 degrees in the wind tunnel of Nexton

The Thang: 23 PAX got their miles by running or rucking

Moleskin:  Welcome FNG David Evatt, now known as Dog Balls. While getting named, Dog Balls proceeded to tell us about how his dog got famous – his balls! He was at a party and photo-bombed a picture and his dog instantly became an internet legend. He didn’t know the picture was online until his friend texted him telling him it is on Reddit. Click picture below for some incredible comments.

Photobomb level: Dog balls from funny

In Honor of the Big Game, We Honored Cream Abdul Jabbar

  • When: 20190203
  • QIC: Floppy
  • The PAX: Wee Woo, Stringbean, Borland, Sakrete, Suds, High Stick, City Slicker, Shortcake, Freeloader, Canolli, Flanders, Bueller, Benefits, The Colonel (Respect), Show Me, Double Trouble, Major Dad (Respect), Shrute, Muscadine, Good Times, Grasshopper, Myrtle, Android, Space Cowboy


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Conditions: high 50s and breezy

FNG: They were too scared to show up.

Warm-up: Dropping a deuce at the Speedway.

The Thang: Men gathered. Men used their legs to get from point A to point B and back to point A. Some did it on a bike. Some did it until a weighted backback. Some went from their car to Starbucks and back to their car.

Moleskin: The paper kind are about $15-$20 on Amazon. The foot padding kind are about $5-$10, also on Amazon.

Devo: Cherish your wives. Pour into them (if you’re mind is in the gutter, it’s ok, that’s Biblical between a husband and his wife.) Treat them like you did when you were trying to date them. Spend the same time and effort keeping her as you did when you were trying to get her.

Here are the resources I mentioned:

Burpee Ladder

  • When: 20180813
  • QIC: Peaches
  • The PAX: Daisy, EZ-Go, Maj Dad, Bob the Builder, Android, Peaches


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Humid – mid 70s

Warm-up: BACs, TTTs, SSH & DQs

Thang – 1) Pyramiding burpees: 1 Butpee then lunge walk 10 steps, then 2 burpees; repeat by adding a burpee until 10 is reached; then reduce by one burpee back down to 1. (100 total burpees + 180 lunge steps)
2) Triangle corners: mosey around triangle stopping at corners for ab work: LBCs,Xs&Os, Am Hams.
3) Dips x 20, then Incline merkins on picnic tables followed by picnic table presses.

Mary: WW1s & Mosquito Slaps

Numberama: SIX PAX

 

Pledge and COT

 

Devo:Proverbs 15:1 King James Version (KJV)
15 A soft answer turneth away wrath: but grievous words stir up anger.

Dora Moons Tectonic

  • When: 20180131
  • QIC: Peaches
  • The PAX: Grits, M&M, Android, Acorn, Cold Cut, Maj Dad, Bob The Builder, Peaches


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The moon over Tectonic was bright as this was a triple lunar event – Super Blue Blood Moon as Dora showed her butt with logs.

Conditions: Cold in the mid-20s – no wind – bright & crisp

FNGs: None

COP:  SSH IC x15, Smurf Jacks IC x15, TTT IC x15, Imperial Walkers IC x10

The Thang:   Quick suicide sprint to raise the heart rate then paired the PAX off to retrieve one log per pair.
One man began a Log Flip across the AO with the other running: switch roles as the runner returns to log,
Dora 1-2-3: The run was down the AO with sidewalk stop for 10 monkey humpers.
1) 100 Log presses;
2) 200 Bent-over Log Rows;
3) 300 LBCs (Log Baby Crunches);

Set of 11s – 4ct Flutters with Derkins on log (suspended after just a few rounds due to time)
Stow Logs & back to flag

Mary: To honor the Super Blue Blood Moon on this date: Moon Gods IC x12; Werewolf IC x10; Lunar Lander On-Q x 10 (arms & legs widespread full-body merkin)

Numberama: 8 PAX present

Namerama: Dang-it!!  YHC forgot this part; nut the men were …Grits, M&M, Android, Acorn, Cold Cut, Maj Dad, Bob The Builder, Peaches

Pledge and COT – Done

Announcements: Made by Cold Cut

Devo: replace with devo

Moleskin:  Mumble chatter was high as YHC stumbled (literally) through the Q. The PAX were rock solid on the work; however, YHC was somewhat disappointed in his execution as Q for vague instructions and for allowing more ‘down-time’ than was needed. Also, the Tectonic group is so familiar with one another that YHC forgot the name-o-rama. One positive was that with temps in the 20s, no one grumbled about being cold which indicates their heart rates were up.

JANUARY RUNNING OF THE INFERNO

  • When: 20180122
  • QIC: Major Dad
  • The PAX: Cold Cut, High Stick, Grits (Respect), Android, Acorn, Finger Paint


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JANUARY INFERNO

Temperature was in the lower 40s.

COP – SSH x 10, TTH, x 5, DQ x 5. YHC verbally briefed the Pax through each stage of the Inferno, demonstrated each stage and had each Pax demonstrate the exercise. Mosey around farm house. Emphasized adhering to the standards and proper form.

THANG – The Inferno = Burpees, Pull-ups, WWW1Situps, Jump Squats, CDD, Monkey humpers, American Hammers, Mountain climbers, Flutter kicks, run around farm house. Start at 20 of each exercise, drop reps by 1 for each lap
between stations alternate bear crawl, crab walk, lunge walk. For Ruckers, the starting number is 10, all else remains the same. Time limit of 35 minutes.

Mary – N/A

Count, Name, Announce, Pledge, Pray, Devo – Make the most of the opportunities God gives you to love and encourage others. We are told to encourage others verbally, physically and patiently as well as be grateful. This one is tough for me as encouraging others has not been a big part of my life, nor does it come easy for me; work in progress.

Moleskin – From the book Freed To Lead. “Tom Sawyer, Twain tells us, had “discovered a great law of human action, without knowing it – namely, that in order to make a man or a boy covet a thing, it is only necessary to make the thing difficult to attain.” That is the difference between work and play for a man. For us, the Great Law that Tom discovered translates into a premise of F3: Make It Hard and They Will Come. If it’s hard, it’s play. If it’s easy, it’s work. That’s why we never ease back on a Workout.

Great push by all of the men who fought the FOO this morning. Welcome to the INFERNO Finger Paint and Acorn.

Number beside your name is score from today.

Cold Cut – 2.8
Maj Dad – 3.6
High Stick – 2.8
Grits – 2.6
Acorn – 2.6
Finger Paint – 3.0
Android – 2.2