Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

No one liked the air chair with claps

  • When: 20180607
  • QIC: Mack
  • The PAX: Ebert, Urkle, Cosine, Gru, stringbean, Futerama, Goober, ophilea Redo, Saggett, Wee-woo, BCG, Mack , wiper, ophilea


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  • When: 20180607
  • QIC: Mack
  • The PAX: BCG, GOOBER, SAGGET, EBERT (FROM LEXINGTION SC F3) , SAGGET, URKEL, WEE-WOO, FUTURAMA, WIPER, GRU, STRINGBEAN, TKO, OPHILEA, REDO, COSINE, MACK

Intro: YHC took the Q and had prepared a good work out. Showed up in pain and tired from this 10,000 challenge we are doing. So sore but this work out was what I needed. Also met EBERT from Lexington SC so did not want to disappoint our guest.

Weather: 70s and cool , good morning for a work out.

FNGs:  none

Disclaimer given by YHC

warm-up: Donkoete IC x 15, TTT x15, arm circles OYO, SSH X 15.

The Thang:

Wanted to warm up some sore muscles so we started with Air chair with a hand clap x 15 On Q. a lot of mumble chatter going on during this but a good leg work out.

moved in the upper body warm up ATM’s, Alt shoulder taps On Q x 15 to 10 slow merkins on Q , to 10 fast merkins, did this 4 times.

then to the AL Gore on Q – held down postion 10-20 secs x 15

the YHC instructed the PAX to team up and grab 1 block per team ( trying to confuse them ). problem is that YHC didn’t have a partner so really sucked for me.

We mozied to the BB court and circled up. warming the core up we passed the blocks picking it up from the ground at our side and pulling block to our chest and sitting it back down beside us passing to next PAX member. Completed about 5 lifts each and changed directions.

At completion of that moved all blocks to one side of BB court.

did some Bear Claw 1-2-3 with a slight modification.  teams had to complete 200 merkins, 200 LBCs , and 300 squats.  As one team member would start to work on that number the other had to bear crawl to the blocks we had set on the other side of the court.  When he got there he would carry a block around the tennis court john cosac style. when the member got back to the starting position he would bear crawl back to his team mate and pick up where he left off.

MARY:  always save time for mary .  we did ;

boat /canoe- on Q 10 reps, Q would call out boat or canoe and Pax would hold a boat position legs out 6 inches sitting up arms out, and canoe which is same seated position and pulling knees to chest and wrapping arms around them.

then we did LBCs x 15 IC

then Hello DOLLY x 15 legs 6inchs on back spread them wide , then bring them in and lift both legs straight up.

then (Summerville calls them thors) I call them American hammer + 1 big boy sit up. x 4 rounds with out stopping do 4 count American hammers and transition to 1 big boy sit up.

 

Numberama: 15

Namerama: complete

Pledge, Prayer, Announcements all complete: lead By Mack

prayed for Malichi wee-w00s nephew who was born and having problems praying for him to heal and recover, TKOs friend, and other people who are sick. and for us as men to be better.

DEVO- Some how Q failed and forgot to do a devo, a lot talk about rucking and building a deck for saggett just slipped my mind. Q will take lashings and do better next time.

Moleskin:  good day for a work out. men pushed hard and the mumble chatter stopped during the bear crawl 1-2-3 which is a good sign it was hard enough.

Also Welcome EBert from Lexington SC just stopping in

Mix it up a little (no coupons required)

  • When: 20180529
  • QIC: Mack
  • The PAX: Freebird, Urkle, Training Wheels, Cosine, Gru, Humpday, Futerama, Goober, Dabo, Redo, Saggett, Wee-woo, BCG, Mack


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  • When: 20180529
  • QIC: Mack
  • The PAX: Free bird, Urkle, Training wheels, Cosine, Gru, Hump day, Futurama, Goober, Dabo, Wee-woo, BCG, Mack, Redo, Saggett

Intro: YHC took the Q and did some research to change things up a little. No dora, no coupons, just straight a** kicker. Used F3 site Exicon work outs and combined some good stuff.

Weather: 70s and super humid, did I say humid like sweat at warm up humid.

FNGs:  non (sad face) EHs are in progress daily

Disclaimer given by YHC

warm-up: arm circles OYO, planks with an arm raise at 30 secs, TTT x 11, SSH x 14 short run around tennis court to warm the legs.

The Thang:

4×4 burpee’s ( start in the up position, drop to plank like a burpee but do 4 push ups on Q, then do 4 mountain climbers IC, and return to up and jump position. ) this x 4

Agassis – basket ball court suicides.

Akien Legs- Squats x 20 on Q, 20 box jumps on Q, 20 lunges IC, 20 split jacks IC.

Agassis- basket ball court suicides

Shoulder taps- Merkins (start in plank do 1 merkin, then right hand tap left shoulder, then left hand tap right shoulder, then do a merkin) x 10 .

agassis- basket ball court suicides

Broad jumps (leap frog)- line the PAX up in a line across basket ball court about 3 feet apart starting in plank, last man stands up and jumps over every man. While being jumped you do a merkin until it is your time to jump. Last man in line finishes out the series.

Repeat — We made it through 2 times. On the board jumps kept going until made it around entire basketball court.

 

6 mins of Mary: American hammers + 1 big boy sit up X 16 . (do American hammer IC and when you hit 4 do a big boy sit up, then return to American hammer) don’t stop in transition.  then flutter kicks, WW1 sit-ups, and again with American hammers  +big boy sit up.

 

Numberama: 14

Namerama: complete

Pledge, Prayer, Announcements all complete: lead By Mack

prayed for Malichi wee-w00s nephew who was born and having problems praying for him to heal and recover, prayed for Debbie Macks mom for her up coming surgery, prayed for futuramas friend and cancer melanoma.

DEVO- Used same devo from day before , because want to share it with more people. Talked about humility and how it is important in life to have that. How I would rather give a million away then get a million because of happiness it brings other. How it isn’t wrong to want accolades at work but remember that your men and women that work for you are looking for the same. If you see some one working hard and not getting recognition then reach out and give it. Living through humility is so much more than living for greed. Doing things for people and not expecting things in return. Q is not innocent of any of this but tries to do his best and remember to us humility in all things.

Moleskin:  This was a tough work out, at one point close to the end had to have someone count the last few reps. The Q kicked his own butt today, the PAX had a lot of mumble chatter about it. Also the YHC struggled to count today , missing numbers ending early on the sets. Called out wrong work out a few times too. Just one of those days for sure. It was one I would use again for sure.

Also Free bird welcome to the area from Charlotte NC>

Indian Run/Elevator Fun

  • When: 20180524
  • QIC: Redo
  • The PAX: TKO,Wee woo, Mack, Stringbean, Redo, BCG, Goober, urkel, saget, Sophia, GRU, cosign


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Conditions: warm

Disclaimer: given

COP: SSHx20 IC, Don Quixote X10 IC, imperial walker x15, merkins X 20, LBACs OYO forward and backward

The Thang:

PAX instructed to line up single file at the stop sign for an Indian run to a potential new AO location. Once across the street, pax performed the following exercises until we arrived at the church:

10 Burpees

20 merkins

30 walking lunges each leg

40 squats

50 LBCs four count

Pax checked out spot and for in 11 burpees for the train

Indian run back to the ditch and perform the following exercises on the way back:

50 four count LBCs

40 squats

15 waling lunges each leg (running out of time)

20 merkins

10 Burpees

Recover recover

Mary; no time

Announcements, numberama, nameorama, prayer requests, prayer, pledge

Devo: YHC talked about being thankful in all things, through all the stuff. YHC talked about how it took a long time to figure out everybody has stuff, some people’s stuff is way worse, or they’ve been through way worse. YHC quoted 1thessalonians 5:16-18 which basically says be in constant prayer, and be thankful in all circumstances. Hard to remember to be thankful when your in the midst of the storm. YHC also reminded the pax to reach out to a brother if he is going through stuff so he can lean in on the rest of the pax! We ain’t here to live life alone gentlemen! Iron sharpens iron

 

Our Blocks are Bigger than Yours

  • When: 20180522
  • QIC: Saget
  • The PAX: Urkel, Futurama, TKO, BCG, Mac, Goober, Gru, Cosine, One Bar, Humpday, Dabo, Saget (QIC)


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Conditions: 72 degrees slightly humid

FNGs: Gru’s first BC

COP:  Squats x 20, ‘Mericans x 20, TTT x 10, LBAC OYO (forward/backward, small/large)

The Thang: Keeping it simple today as to finish on time for once. Since the loss of our blocks Mac truly stepped up and brought some big boy blocks like none other any AO has ever seen. Today’s routine was 11’s with the new blocks starting with blockees descending to bear crawls with block across the basketball court, curls for the girls ascending and lunge walking back to the starting line. Those who finished ahead of the PAX jumped in and worked extra to motivate those who still had sets remaining.

Mary: Big Boy Sit Ups x 20, Flutter Kicks x 20, Freddy Mercurys x 20

Numberama: 12

Namerama:  Urkel, Futurama, TKO, BCG, Mac, Goober, Gru, Cosine, One Bar, Humpday, Dabo, Saget (QIC)

Pledge and COT: Prayers for Wee Woo’s nephew Malachi (heart), One Bar’s mom Debbie for healing, Futurama’s small group member (possible cancer)

Announcements: Humpday needs help moving Friday June 1 at Noon, Hell Hole Hundred, Don’t forget about the GoRuck HTL

Devo:  1 Samuel 3:1-10

In life you don’t have to do anything. You could simply walk away from all responsibilities, relationships, and dreams but not without negative consequences. You could also live the mundane life of accepting these tasks with the mindset of having to get it all done by checking the boxes but your results will be half assed at best. Or you can realize the blessings that God has given you with the mindset of getting to do what you were called to and do it with the best of your ability. The latter  has a focus on God and his desires for your life while shifting away from self-centeredness. Choose today and everyday to see all tasks as an opportunity and a blessing sent from God.

The Great Coupon Strike of 2018

  • When: 20180515
  • QIC: Urkel
  • The PAX: Redo, Goober, Dabo, Training Wheels, Ophelia, One Bar, Saget, Cosine, Mack, Wiper, Snowden, Humpday, Futurama, TKO, BCG, 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: mid-60s and MUGGY (but to quote Blind Melon, no rain)

FNGs: None

COP:  21 SSH in cadence, 15 TTT in cadence, LBAC forward and backward OYO

The Thang:

This is where it gets interesting. YHC had planned an epic 4-corners beatdown on the tennis courts spending some good quality time getting intimate with our buddies, the blocks. The PAX numbered off into 4 groups and were instructed to mosey to the block pile, grab one of their choosing and meet me on the tennis courts.

As the first PAX began to reach the coupon store, we quickly realized we had a problem. Not a single block. Not  single pole. Even the fire hoses were gone. Only the tires were left.

Lesson: If you are the Q, show up early (which YHC did) and evaluate the AO (which YHC did NOT do). Otherwise you are left to adjust on the fly. Those 20 minutes I spent stretching could have been useful in replanning the workout.

Thanks to some quick thinking by TKO, we began with a jog to the park about a quarter mile away to buy some time. We know there’s some equipment there we can utilize.

Upon arriving at the park, the PAX were instructed to separate into their four groups and report to one of four stations for a modified four corners workout.

Station 1: Monkey bars and attempted 20 pullups (or to exhaustion)

Station 2: 20 4-count LBC’s (some groups modified into Freddie Mercuries, v-ups, etc) but all PAX hit the core in some way.

Station 3: 20 step-ups alternating legs (some counting up, some counting down, some bilingual counting with some help from Ophelia)

Station 4: Atomic pushups – feet in the swings for 20 merkins. Some PAX modified into crunch merkins (pull the knees in first, then the merkin.

After about 3,5 rounds, we moseyed back to the flag.

All-in-all, today was a very flexible workout at the ditch. But we did work and shed some sweat.

Mary: no time

Numberama: 16

Namerama: Redo, Goober, Dabo, Training Wheels, Ophelia, One Bar, Saget, Cosine, Mack, Wiper, Snowden, Humpday, Futurama, TKO, BCG, Urkel

Pledge and COT

Announcements: Mud Run this Saturday, Friday night FIA and F3 meet-and-greet at Montana’s, Q needed for Saturday, possible Father’s Day convergence, 9/11 Walk to Remember, The Creek runs on Mon and Wed, Humpday needs help June 1 loading for the big move

Devo: From Goliath Must Die by Louie Giglio: Every day, the Israelites were greeted by a giant taunting them. Each night the ended the day the same way. Quite demoralizing. What giant do you have in your life that taunts you daily causing you to live in fear, causing anxiety, causing worry?

Is it because you grew up in an environment where fear was real? Is it a mistake that you made in your life causing a cloud to hang over you constantly?

Fear can be a giant that constantly beats you down keeping you from being what God intended. But the good news is that giant (whatever it may be) has already been beaten. Not by any strength of our own, but by God through Jesus. Don’t let that giant discourage you. Don’t let it limit you or convince you you’re less than who you are.

Live life with the power that comes from knowing that it has already been beaten and no longer holds any power over you.

Moleskin:   In my first Q at The Ditch (my first Q at any BC), I definitely learned a lesson. Bring two plans in case your coupons go on strike. And I really appreciate the help of those that helped me process quickly and modify the planned Q. And thanks to all the men that showed up for bearing with me as we figured it out together. It was really a group effort this morning.

Also, my wife is convinced that one of you guys did this as a prank for the first-time Q. If that’s the case, I say well done to anyone involved. Hauling off all those blocks and poles in the name of a prank is a LOT of effort. And I think the joke may be on you.

Smiles are No Charge At the Ditch

  • When: 20180510
  • QIC: Snowden
  • The PAX: Muscadine, Urkel, Saget, Futurama, Weewoo, Pretzel, Peg, Mayweather, Betty Ford, Redo, Wiper, Mack, TKO, BCG, Onebar, Goober, Cosine, Drumstick, Joker, All in, Humpday, Stringbean, Snowden


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The Ditch: Just Havin’ Fun.

Weather: Mid 60’s and Humid

FNG’s: None

Disclaimer: Given Anyway!

 

COP

TTT X 12 IC

LBAC X 12 IC (forwards AND backwards!!!!)

Sun Gods X 12 IC

High Knees X 12 IC

Butt Kicks X 12 IC

 

Thang

 

Mosey to the pile and get two blocks per man.  Line up along the side of the basketball court.  I instructed the PAX that we will run through a sequence of four exercises.

  • Blockies X 7 (On Q)
  • Curls for the Girls X 14 (In Cadence with one block)
  • Block Dammits X 14 (On Q) these turned out to be WWI situps with a block because I didn’t know what I was doing.
  • Abyss Merkins X 7 (On Q) with the Pax using two blocks to get a nice deep merkin.

Upon completion of the round, PAX will grab their two blocks and farmers carry around the tennis court and return.   Also there would be a special surprise multiplier thrown in by the Q at random.   So the exercise could be 2X or 3X as many reps.    We started off with 21 blockies right off the bat to start the party.

All of this seemed perfectly reasonable when I wrote it down, but it sucked in execution.  YHC was having a tough time with this workout, but I saw plenty of others modifying as well.  So I took that as a good sign that the suck level was sufficient.  At one point during the routine I decided to forgo the farmers carry and do a jog around the entire AO to avoid passing out.

Mary 

Some nice american hammers, some lovely flutter kicks, and some delightful LBCs.

Announcements

Mud run – get signed up and get ready to roll.

F3/FIA Goose Creek social event over at Montana’s next Friday at 6:30pm.

Hell Hole Hundred Trail Run (variety of distances available).

Prayers/Pledge/Devo:  Long have I yearned to give a devotional from the book of Lamentations.

“The steadfast love of the lord never ceases.  His mercies never come to an end, they are new every morning; great is your faithfulness ‘The Lord is my portion’ says my soul ‘therefore I will hope in him”    Lamentations 3:22-24

Why bring this up?   Recently I took an inventory of the assets in my life, not just the material possessions but my health, my quality of life, my time with my family, my happiness in my job, etc… I had to do these things because I was faced with a decision of what it would take for me to move out of town for a job.  It was an interesting thing to have to go through.  But I realized that I had comfort in my gratitude to the Lord that gave me peace that I wouldn’t have felt otherwise.  Both with the decision and the outcome (which was that I didn’t get the job and I’m not moving!)

Moleskin by Snowden:   What a great crowd out there today.   I can’t take credit for this.  These guys come out and work out all the time, but I was very happy to see so many of them out there today.  Also, big thanks to TKO for feeling compelled to gather the PAX up and do a second prayer over me as I face some decisions in my life in the coming months.  That meant a lot to me.

Land Seals

  • When: 20180501
  • QIC: Saget
  • The PAX: Training Wheels, Urkel, All In, Snyder, Redo, Futurama, Wee Woo, TKO, BCG, Mac, Goober (FNG-Welcome), Saget (QIC)


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Conditions: Muggy 48 degrees

FNGs: Jamie McDaniel (Goober)

COP:  SSH x 20, ‘Mericans x 10, TTT x 10, Squats x 20

The Thang: Additional warm up was necessary to emphasize teamwork and uniformity. Three teams of 4 were selected based on height and were to carry a long log for an undetermined distance but attempt to return in time. Squats (many of them), curls for the girls, Deadlifts, S2S press, Big boy sit ups, Cusack’s, and chest press were performed. Multiple passes were made in front of a “gym” to prove a point of who was actually putting in work.

Please accept my formal apology for dropping my phone back at the AO and subjecting the PAX to TKO’s rendition of Cusack Squats. Being the QIC that has yet to release a PAX in a timely fashion this was probably more my goal than a good workout. However, I am sad to say that my habit of trying to squeeze in one more exercise or one more word continues to keep men later than scheduled and they all showed there commitment to it all.

Mary: No Time

Numberama: 12

Namerama:  Training Wheels, Urkel, All In, Snyder, Redo, Futurama, Wee Woo, TKO, BCG, Mac, Goober (FNG-Welcome), Saget  (QIC)

Pledge and COT: Prayers for All Ins Children for good medical outcomes, Friend of TKO who has lost both of his sons, and praise reports for training wheels and goober who have felt the hand of God move and stretch them financially.

Announcements: Mud run May 19th registration closes May 10th, October (Dba) SHP putting on a ruck in Camden for fundraising, Dragon boat donations still being accepted

Devo:  2Kings 4:1-6

Vision is necessary to see the blessing you need. God asks what you want, not what happened. If he were to give you the margin you prayed for how would you use it for his glory? Write down your prayers, specifically so you know if God answer your prayers so you can look back and see that he was there the whole time.

Personal note regarding leadership: I always wanted to step into a leading role because I thought I could do it better but it wasn’t until I was humble and accepting of criticism did I get my chance. He never asked me to have experience or be a great orator but I know if it’s for his glory he will guide my words. I am told to take account of what I do have and with faith he will give an overflow as I continue to provide the opportunities for his glory to be seen.

 

The BOMBS were dropped!

  • When: 20180426
  • QIC: Redo
  • The PAX: Mack, Humpday, BCG, Futurama, Stringbean, Urkel, Snyder, Redo, Saget, Training Wheels, FNG-Gibbler, FNG-Mayweather


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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: 57 degrees, mild

FNGs: 2- Gibbler and Mayweather

Disclaimer: Given

COP: SSH x 20 IC, TTT x 10IC, Imperial Walkers x20 IC, Merkins x20 on Q, and squats x20 on Q

The Thang:
PAX were instructed to partner up and one partner grab a block and one grab a tire and line up on the near sideline of the basketball court.

This is the BOMBS workout.

50 Burpeees

100 OHP

150 Merkins

200 BB situps

250 Squats

SIMPLE:

One partner flips tire from one sideline and back while other partner starts exercises. Rinse and repeat until completion and/or time is called. Most of the PAX finished and helped out those of us that needed reps to complete.

Mary: No Time

Numberama, Namerama, Announcements, Pledge, COT

Devo:

YHC talked about the first time he was asked, “are you a producer or are you a consumer?” YHC got real uncomfortable real quick, as this question was asked in Church by his pastor. YHC knew he was doing a whole lot of consuming and not any producing in many parts of his life. YHC had to get right before he could live right, and spoke about and asked the PAX if they were consuming or producing. YHC asked the PAX to consider that question in F3, their work, their home life, their friendships, any area of their lives. YHC also mentioned the first few times he came to F3, there was no way anyone was going to get him to Q EVER!! YHC had to consider he was only consuming the 3 Fs! YHC told the PAX that when he started going to church, he made a deal with God: no talking about my religion with others, and reading the whole Bible. We ALL know what happens when we try to make deals with God…swift kick in the man parts set me straight. God has placed YHCsituations (serving at church, spreading the gospel to those that need to hear it, DEVOS with F3, and many other areas that take YHC out of his comfort zone, and the growth is awesome.

Matthew 28:19-20

Go therefore and make disciples of all nations, baptizing them in the name of the Father, the Son, and the Holy Spirit, teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age.

Crazy Much? at The Ditch

  • When: 20180405
  • QIC: Stalker
  • The PAX: BCG, Redo, Scab, Urkel


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Intro: It’s Spring Break week and maybe that’s why the numbers have been down this week, but 5 men chose the harder thing, and are better because of it.

Disclaimer: No FNG’s

Warmup:  Burpee x1, arm circles, squats (low and slow)

Thang: Mosey to the block pile, then line-up on the wall.

8’s – Donkey kick burpees on the wall AND Bobby Hurley burpees on the opposite side of the basketball court.

9’s – Uneven burpees w/ curls AND OHP burpees

10’s – Mtn climber burpees AND Up/down burpees

11’s – Tri extensions AND High pulls

Mary:  None.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: “The heartfelt counsel of a friend is as sweet as perfume and incense.”  Proverbs 27:9

Moleskin: Redo got in some pre BC ruck miles and met a couple of the “locals” who happen to live in the woods adjacent to the trail. Fortunately, Redo works in the mental health industry and was able to defuse the situation without incident. A couple thoughts here: 1. Homeless people are generally homeless for a reason – because they have schizophrenia or some other mental disorder and cannot function in normal society. They are generally a greater risk to themselves than others, but care should always be taken when encountering such individuals. – especially when they are shouting obscenities at 0445. And 2. this is a good reminder to run/ruck in the dark in pairs when possible. If you must go alone, like I do very often, stay vigilant and be aware of your surroundings. Like maybe NOT wear earbuds?

Ditch and Creek PAX, please be aware of your new neighbors when running that route, and alert GCPD if encounters like this continue.

  • When: 20180403
  • QIC: McFly
  • The PAX: Wee Woo, Chowda, Scab, Redo, BCG, Urkel, McFly


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Today was the monthly run of the Swamp Fox.

Great Weather- 60s with some fog.

Warm up Was 25 SSH, 15 DQH and 10 TTT

The Thang:

The Swamp Fox is simple but not easy. Each man grabs a block and heads to the trail head across from the parking lot to start round one together and finish out as many rounds as possible OYO. Par for the course is 5 rounds but aldo to do better than you did last time.

Rounds consist of 20 Burpees, 20 V Ups, 20 Squats with the blocks and a .4 mile out and back run. It’s designed to help start your day with a respectable 100 Burpees, 100 V Ups, 100 Squats with blocks and a 2 mile run!

Everyone did great! Weewoo was smokin’ and completed 6 rounds! Urkel, Chawda, BCG and myself completed 5 rounds. Scab did 3 and Redo did 4 WITH A RUCK!

https://f3summerville.com/2018/04/03/4002/