Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Dora version xyz

  • When: 20190930
  • QIC: Grasshopper
  • The PAX: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three's Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit


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Conditions: Not bad

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 20 – IC

Mountain climbers: 10 – IC

The Thang:

Partner up.

Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.

Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.

Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.

Mary: Ran out of time

Numberama: 10

Namerama: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three’s Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit

Pledge and COT

Announcements: Anniversary convergence 2020 and other races.

Deck of death and In The Air Tonight

  • When: 20190821
  • QIC: Grasshopper
  • The PAX: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper


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Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:
SSH x 20, IC
TTT x 12, IC
LB Arm Circles x 10, IC -Forward
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Alternate shoulder touch
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Backward
Don Quixotes  x 12, IC

Thang:

Deck of playing cards where Clubs-LBCs, Diamonds-Merkins, Hearts-Squats, Spades-Burpees

62 Merkins, OQ

75 LBCs, IC

61 Squats, OQ

70 Burpees, OYO

were done with a run loop in between around the tennis courts.

Pax formed into two groups planking facing each other with 2-3 feet between each and last man box-jumps over the planking PAX to the head of the line, Indian Run style. This was done from one end of the field next to the tennis court till the end.

Mary:

In The Plank Tonight -Pax planked for the last 4 minutes to “In The Air Tonight” by Phil Collins

Numberama: 12

Namerama: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper

Announcements: Labor Day Convergence on the 27th, and Anniversary Convergence, Jan, 2020

Pledge: done

COT (prayer): led by Space Cowboy, included Swamp Monkey in the prayer

 

 

“Fun” Around the Park

  • When: 20190118
  • QIC: Minivan
  • The PAX: Caterpillar, Rawhide, Grasshopper, Bob Jones (R), X-Ray (R), Hickory Stump, B-Wax, and Minivan


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Intro:  8 strong at Faultline for more “fun” delivered by YHC.    

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  49

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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 Complex (Picked this up in St. Louis, they called in the Motivator), 10 TTT IC, 10 LBAC F/B IC

The Thang:

PAX assembled at the first light pole on the Doty path.  We stayed on the shorter loop and there are 13 total light poles.  We alternated between lunge walking (lateral, forward, backward) and bear crawls (lateral, forward, backward) between the poles.  At each pole we started at 1 burpee, 1 merkin, 1 squat.  Exercises were increased by 1 at each pole.  We did a total of 91 reps of each exercise.

Mary:

25 Flutter kicks IC

10 Ripsticks (picked this up in Rockhill) IC

10 Box cutters IC

Numberama:

8

Namearama:

Caterpillar, Rawhide, Grasshopper, Bob Jones (R), X-Ray (R), Hickory Stump, B-Wax, and Minivan (QIC)

Announcements:

2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin: 

The SSH Complex that I got from St. Louis goes like this, in succession without stopping, 8 rounds with counts starting at 8 and descending to 1.  Full SSH, Half SSH (only raise arms halfway), only legs, no arms, then only hopping, no legs or arms.  You perform an 8 count for each, then a 7 count for each and so on down to 1, no stopping.

The Ripstick is, while holding the Al Gore position, calf raises IC.

Grasshopper’s First Visit to Hutchinson Square

  • When: 20181203
  • QIC: Minivan
  • The PAX: Grasshopper, Adjustment (R), Caterpillar, B-Wax, Bob Jones (R), X-Ray (R), Lake Effect (R), Space Cowboy, and Minivan


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Intro:  9 men didn’t let the FOO control them and showed up to Faultline.  There were treated to a field trip to Hutchinson Square.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  63 and nice

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

15 SSH IC, 10 LBAC F IC, 10 LBAC B IC, and 10 TTT IC

The Thang:

PAX donned the reflective gear and moseyed to Hutchinson Square stopping at the first light pole.  Merkins and squats were done at each light pole and we alternated between lunge walking and bear crawling to each pole.  At the first pole, we did one rep of each, moved to the second pole and did two reps of each, moved to the third pole and did three reps of each, and so on till we reached the last light pole.  There are 13 total light polse.  We then alternated between forward lunge walk, lateral lunge walk, left and right, and backwards lunge walk, changing direction at each pole till we were back at the beginning.  On our return trip to the AO, we stopped at various spots and the PAX took turns calling out 10 merkins/10 squats On-Q.  6 stops in total.

Mary:

No time for Mary

Numberama:

6

Namearama:

Grasshopper, Adjustment (R), Caterpillar, B-Wax, Bob Jones (R), X-Ray (R), Lake Effect (R), Space Cowboy, and Minivan (QIC)

Announcements:

Christmas Parade, Christmas Party, Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Black Friday Door Buster Sale at Faultline

  • When: 20181123
  • QIC: B-Wax
  • The PAX: Minivan, Bedpan, Schrute, Space Cowboy


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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: 42 degrees clear and breezy

FNGs: No FNGs

COP:  20 SSH IC; 10 TTT IC; 10 burpees OYO; 10 LBAC F/B IC; 10 OHC IC; 20 High Knees IC

The Thang:

Mosey around the AO looking for a parking spot…the  Tennis Court. Visited 6 stores, Burpees-R-Us, Squats-R-Fun, Merkin Makeover, LBC Liquidators, American Hammer Pounder, and Flutter Kick Central. The Door Buster Sales were incredible! 5 Burpees at 6 stores, 10 Squates at 5 stores, 15 Merkins at 4 stores, 20 LBC at 3 stores, 25 American Hammer’s at 2 Stores and 30 Flutter Kicks. We started shopping at Burpees-R-Us and smiled as we all purchased our Burpees and then we bear crawled to remaining stores picking up all the specials until our bags were full. By this time we were feeling so grateful that we decided to donate our Door Buster’s back to those in need so we Lunge Walked back to each store giving back with a smile until our bags were empty. We moseyed back to the starting point.

Mary: 10 Pickle Pounders IC, 12 Box Cutters IC and 20 Flutter Kicks IC

Numberama: 5

Namerama: Minivan, Bedpan, Schrute, Space Cowboy, B-Wax

Pledge and COT

Announcements: Upcoming Christmas Party at Coastal Coffee and Anniversary Convergence in January

Devo: No Devo

Moleskin:  

Tractor Tire Flippin Fun

  • When: 20181019
  • QIC: Minivan
  • The PAX: Grasshopper, Dowry (R), Caterpillar, B-Wax, Bob Jones (R), and Minivan


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Intro:  6 strong showed up at Faultline not knowing what was going to happen, even the Q.  YHC was still putting it together in his head.  The final product was a good, full body workout and all got better.  Awesome work everyone.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  56 and chilly

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

15 SSH IC, 10 LBAC F IC, 10 Overhead Clap IC, 10 LBAC B IC, and 10 TTT IC

The Thang:

PAX moseyed and retrieved the two tractor tires and then assembled in the parking lot by the cage.  PAX took turns flipping one of the tractor tires around the lot while the rest of the PAX completed AMRAP of exercises.  The first person would flip the tire 5 times then run back to the line.  The next person would run to the tire, flip and run back, and so on.  The PAX would move to the next station when person flipping the tire would return.  The Box Jumper, last station, would then run to the tire, flip, run back and start with the burpees.  Continue until time for Mary.

Exercises:

  • Station 1 – 5 Tire flips then run back to line
  • Station 2 – Burpees
  • Station 3 – Merkins
  • Station 4 – Squats
  • Station 5 – Lunges
  • Station 6 – Box Jumps

PAX stowed the tires and moseyed back to the flag.

Mary:

40 Flutter Kicks IC

15 Alt Shoulder Taps IC

Numberama:

6

Namearama:

Grasshopper, Dowry (R), Caterpillar, B-Wax, Bob Jones (R), and Minivan (QIC)

Announcements:

Old Flame’s firehouse run, Tsumami Convergence, Ruck 4 Hunger

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

NO BIG blocks today

  • When: 20180908
  • QIC: MACK
  • The PAX: B-Wax, Training Wheels, Mack


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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: 74 slightly thick air and humid

FNGs:none

COP:  2 laps around the tennis court, lunge kick backs x 20 Q, SSH x20IC, donkehote x 20 IC , 1 burpee slow style

The Thang:

PAX lined up on the tennis court all 3 of us, and Training wheels was in long pants and tee shirt as he had to leave early for work. I think he felt bad there were only two.

Once on tennis courts did the following, and between each ran other side of courts and back each time.

line jumps side to side x 20 IC

run

line jumps front to back x 20 IC

run

11 burppees for the train OYO

Air Chairs on 15 slow hold at bottom

run

merkins x 30 OQ

run

monkey humpers x 15 OQ

run

burpees x 10 OQ

run

WW1 SU x 20 OQ

run

ALgore x 15 Ithink slow on Q

run

Carolina dry docks x 20 Q

run

Fairy jacks x 20 OQ

run

Merkins slow and fast x 15 5 slow 5 fast 5 slow

lunge walk half court and walk back , then lunge walk full court walk back.

11 burpees for the train

bear crawl half way then crawl bear other half. Bear crawl all the way back.

 

Mary: flutter kicks x 20 IC , Boat / Canoe x 5 hold each move,  Thor X 3 sets , WW1 situps , and in honor of Burt Reynolds (we did them) X 20 on each side

Numberama: 3

 

Pledge and COT forgot to pledge horrible person 

Announcements: P-200 team sign ups , 9/11 work outs at sesmic and Wescott, all events going on today.

Devo: Devo was just me venting really but talked about life and making hard decisions and working through stress. YHC is going to move next year and is trying to be proactive. In doing so talking through it later it seems like it never works for the best. What YHC realized is that is because I already have a predetermined out come in mind, and when it does work out it sucks. Other thing that YHC screwed up was making a plan with out all the info, that never works out. When the info changes or other events that effect the path you don’t know about and that affects the out come. Hardest part and (suckiest) is transferring to another place in the military, worried about schools, kids , family and trying to meet the needs of the next place when they want you there. One thing that after the fact when I was all worked up and stressed , because it wasn’t going my way I sat down and prayed. God, I know you have a path for me, and already ready know the out come. Can you please share some of that with me and help me through this decision, can you show me the path and take my stress. soon after it didn’t work out still but compermise was accepted in what I need to do.

And really it will all probably be alright just doesn’t seem like it right now. Less stress through. B-Wax added his life struggles over the past couple of years with health and family, but YHC can not say mine was that bad now. And we talked about looking back we wonder how me made it through and how you kinda of go into survival mode and just go through the motions till you look up one day and realize that you are done with that. Now what is also important after an event like that is finding happiness again and realizing you can come out of survival mode is very important.

Moleskin:  YHC was concerned there were no HCs for this work out and when it was getting close to start I thought I was going to be a lonely work out. But B-wax showed up , and training wheels brought the flag and shovel on his way to work. I think he felt bad cause there were only two of us so he stayed and did about 25 mins of the work and forwent getting waffle house 

Today’s Seismic is Brought to You by the Number 21

  • When: 20180809
  • QIC: Flo
  • The PAX: Smokey, Boll Weevil, KY, Peg, Good Times, Muscadine, Smokey, Milton, Adjustment (R), B Wax, Pretzel, Space Cowboy, Sugar Mountain, Probie


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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: 75 degrees and moist
FNGs: None

COP: TTT  x 10 IC, Don Quiote x 20 IC, LBAC x 10 IC (Forward, Backward, and Upward), 21s

The Thang:

Indian Run around the block

Super 21s:  1 Merkin / LBC, 2 Merkins / LBCs, 3 Merkins / LBCs…. and so on until you get to 21. We broke this up with intermittent Squats w/the block, Calf Raises w/the block, Curls for the Girls, and Bent Over Rows.

Turk and Burp x 5

Mary: American Hammer x 20 IC, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: Scripture from Numbers 20 regarding Moses’s disobedience of God that cost him his ticket into the Promised Land. The lesson for leadership is striking. Don’t make decisions at a low emotional point or respond out of anger. Additionally, play offense not defense as a leader. Meaning be proactive and you manage your time / schedule verses giving into the pressures of those you lead and allowing them to drive your day.

Moleskin:  Super 21s should be names Sucky 21s. As YHC shared with the PAX, an audible was nearly called at 15 but we persevered together. It is a life lesson. We can endure the hard, the redundant, the grind, etc… if we have the right people around us encouraging us and holding us accountable.

Staying Alive (formerly known as suicides) Part 1

  • When: 20180806
  • QIC: Minivan
  • The PAX: B-Wax, Old Flame (Respect), Caterpillar, Bob Jones (Respect), Mack, FNG – Devito, X-Ray, McFly, 50-50, Headgear, Next Chapter, Space Cowboy, and Minivan


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Intro:  13 men beat the FOO and bettered themselves and pushed each other for part 1 of the Staying Alive 4-part series at Faultline.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  74 and very humid

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  One

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

15 SSH IC, 10 LBAC F/B IC, and 10 TTT IC

The Thang:

The Pax donned their reflective gear and started running.  We finished when we reached Hutchinson Square light pole number 7, middle of the square.  Staring at pole #7 and working back and forth across the parking area the length of the park.  We did exercises each time pole #7 (base) was touched and at each of the other poles.  Exercises are listed below.

Exercises:

  • Base – 10 Leg raises
  • All other poles – 10 Alt. heel taps (10 each side)

 

When everybody was done, we moseyed back to the flag, stopping at random points and the same exercises were called by those that are either new to Qing or haven’t in a while.  Good job men.

 

Mary:

WWI sit-ups called by 50-50, Guantanamo 1x

Numberama:

13

Namearama:

B-Wax, Old Flame (Respect), Caterpillar, Bob Jones (Respect), Mack, FNG – Devito, X-Ray, McFly, 50-50, Headgear, Next Chapter, Space Cowboy, and Minivan (QIC)

Announcements:

Old Flames birthday bridge run for Children’s charity, Fundraiser for Stringbean’s daughter

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Headgear

Burpee Breakdown

  • When: 20180720
  • QIC: Minivan
  • The PAX: B-Wax and Minivan


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Intro:  2, that’s right, 2 men came to Faultline for a bear crawling, burpee breakdown BC.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  Rain, lots of it

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

15 SSH IC, 15 LBAC F/B IC, 10 TTT IC

The Thang:

PAX moseyed to the parking lot by the senior center and assembled at the first median.  The burpee was broken down to 5 exercises and those were completed in order adding on the next exercise at the next median, bear crawling to next median.  Once we finished the round, we completed the round in reverse complete with backwards bear crawl.  There are 3 medians and six stops.

Stops and Exercises:

  • Stop 1 – 10 Squats
  • Stop 2 – 10 squats, 10 Groiners (Thrusters)
  • Stop 3 – 10 squats, 10 Groiners (Thrusters), 10 Merkins
  • Stop 4 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters)
  • Stop 5 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters), 10 Jump squats
  • Stop 6 – 10 Burpees

Revers trip, starting at 10 burpees and working backwards through the list.

 

Mary:

Medley of plank exercises, dips, and stretches

Numberama:

2

Namearama:

B-Wax, and Minivan (QIC)

Announcements:

Old Flames birthday bridge run for Children’s charity

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan