Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Lucky 7s

  • When: 20200211
  • QIC: Saget
  • The PAX: friar tuck, tinder, beaker, urkel, prayer request, mcfly


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Intro: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Conditions: 68 and warm

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Not today

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: 11 Burpees for the Train, Merkins to Sallie

The Thang: Lucky 7s – 7 exercise, 7 reps, 7 rounds

Merkin, Dips, Derkin, Extensions, Irkin, Shoulder press, Chest press

Run 100m loop between sets. Repeat!

6 Minutes of Mary: Bohemian Rhapsody x 21, American Hammer x 21, LBC x 21

Numberama: 7

Namearama:

friar tuck, tinder, beaker, urkel, prayer request, mcfly, saget

Announcements:

Get signed up as a P200 Volunteer

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo:

Failure to prepare is preparing to fail. Take baby steps every day to better yourself mentally, physically, spiritually, and financially. Be prepared!

Moleskin:

Welcome back Beaker with the double merlot.

Early Groundhog Day @ Tectonic

  • When: 20190201
  • QIC: Hot Tub
  • The PAX: Sakrete, AC/DC, Roscoe, Cold Cut, Beaker, Ramen, M&M, Boll Weavil


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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: Fingertip numbing cold

Disclaimer

COP:

10 Burpees, run to front of farmhouse, plank for six ***immediate mumblechatter ensues and won’t likely stop until “recover, recover”***

10 V-ups, run to sidewalk on side of farmhouse, plank for six

10 Burpees, run to back of farmhouse, plank for six

10 V-ups, run to flag, circle up, plank for six

SSH x 50 IC

Through the Tunnel x 10 IC

Squat x 50 IC

Don Quixote x 10 IC

Mosey to side of picnic shelter, form 2 lines facing farmhouse

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

V-up x 10 IC

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

WW1 Sit-up x 10 IC

Mosey into shelter, find bench space

5 dips, 5 decline hand-release merkins

x 5 sets

Mosey to flag, circle up, plank for six

***Without introduction, YHC starts back with disclaimer, as if at the beginning of the workout***

RINSE and REPEAT the entire workout

Mosey attempt to flag, RECOVER, RECOVER

Numberama: 9

Pledge and COT

Announcements: Q School opportunities coming. Stay tuned. Get involved.

Dora brought in 2019 with 2019 Reps

  • When: 20181231
  • QIC: Sugar Mountain
  • The PAX: Major Dad, Bob The Builder, Milton, Smokey, Peaches, Beaker


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Weather: 62 Deg and nice

FNG: None but a return of Beaker

COP

TTT x10 IC, Don Quixote x 10 IC, Imperial Walker x 10 IC, Mountain climber X 10 IC, BAC x 10 each way IC

The Thing (Dora)

125 Body Builders

224 Curls for the Girls

324 Squats with Block

Mary

Pickle Pounders x 20 IC​

Numberama: 7

Pledge:

BOM:

Devo: Celebrate your victories in 2019

You can’t ride two horses with one butt

  • When: 20181127
  • QIC: Olaf
  • The PAX: Goober, Redo, TKO, Saget, Beaker, Wee Woo, Friar Tuck, Gru, Pin Wheel, Futurama, Flash, 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: High 30’s

FNGs: None

COP:  SSH (IC) x10, TTT (IC) x10, LBAC OYO

The Thang:

YHC explained during LBAC that Dirty Dora likes more than one partner, so the Pax broke up into two teams and instructed that they would do all exercises together.  Pax grabbed a block and moseyed over to the basketball court where a can of weinkes had been placed on a bench at the far end.  Dirty Dora was completed as followed:

  • Like Dirty Dora, the exercises go head to toe:
    • 50 Overhead Press
    • 100 Curls for the Girls
    • 150 LBCs (IC)
    • 200 Flutter Kicks (IC)
    • 250 Squats
    • 300 Calf Raises
  • Team 1 completes the Dora exercises together with Pax taking turns calling out the cadence as needed.
  • Team 2 ran to the other side of the court, and pulled a Weinke to complete (because Dirty Dora can handle a weinke):
    • Weinkes had random 4 exercises, and # of reps was based on round of Dora being completed
      • 50 = 5, 100 = 10, 150 = 15 etc.
    • Team 2 completed the exercises together with Pax taking turns call out cadence and returned to Team 1.
  • Team 2 took over with pleasing Dora and Team 1 ran to can of Weinkes.
  • Rinse and Repeat until time or Dirty Dora was fully satisfied.

Team 1 completed 300 Calf Raises promptly at 5:45 and blocks were stowed.

Mary: No time, but the LBCs and Flutter Kicks in the Dora were more than enough

Numberama: 13

Namerama: Goober, Redo, TKO, Saget, Beaker, Wee Woo, Friar Tuck, Gru, Pin Wheel, Futurama, Flash, Urkel, Olaf

Pledge and COT

Announcements: Liquifaction Thursday, Christmas Parade 12/9 – Information on FB announcement, Christmas Party 12/13, and Go-Ruck 50% off this week so sign up for Charleston TL in February.  Continued pray request for Malachi.

Devo: YHC referred to Redo’s devo yesterday at the Creek.  It reminded him of an daily email that he receives from Ransom Heart ministries talking about Gratitude and Freedom/Joy.  These two things tie together.  The Latin root of Gratitude is “gratis” which means free.  There are actual scientific studies that having/expressing gratitude and thankfulness triggers the parts of the brain associated with regulating stress and our “reward circuitry” or pleasure.  YHC spoke of applying this to a situation with his M recently, and challenged the men to look at areas in their lives that there isn’t joy and see if they can apply gratitude/thankfulness to the situation.  Redo also recommended to gain gratitude, write a list of things you are grateful for. TKO also shared a saying that his father use to say that you can’t ride 2 horses with one butt, i.e. you can’t hold a grudge and be grateful/joyful.  You have to choose.

Moleskin: The Pax were a little confused up front about the workout and the mumble chatter was great.  But once they started it all worked out and they were thoroughly worked out at the end, and everyone was thankful for Flutter Kicks and Calf Raises.

Burpees Galore at The Ditch w/ a familiar face from Bedrock

  • When: 20181106
  • QIC: Bedpan
  • The PAX: Mack, Redo, TKO, Wee Woo, Olaf, Defib, Saget, Friar Tuck, Pinwheel, Corn Fed, Gru, Flash, Urkel, Beaker


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Intro: Lots of HCs on YHC’s preblast!  The weather was great and the PAX size was awesome. It was time for some Burpees Galore at The Ditch w/ a familiar face from Bedrock (he came to claim what was rightfully Bedrock’s, The Silencer).

Conditions: 70 degrees, a little humid with some mosquitos

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 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:
TTT (slow) x10 IC

Burpees x10 OYO (train horn was heard)

YHC felt that was a good enough warm up at that point, grab 1 block per person

The Thang: 
A. Genuine Circle of Doom: while the PAX is in a circle holding their blocks in the squatting/genuine position holding the block outward, one person from the PAX completes 10 Burpees OYO, when he completes his 10 reps, the next person beside him goes, Rinse Repeat

  • completed 1 round of this till everyone went.

B. Adjustment Body Builders Circle of Doom: while the PAX is doing Adjustment Body Builders IC, one person from the PAX completes 10 Burpees OYO, when he completes his 10 reps, the next person beside him goes, Rinse Repeat

  • completed 1 round of this till everyone went.
  • mosey over to the Tennis Court fence w/block

C. Ascending Testicles: place your feet on the fence, place your hands on the ground so you now are in the plank position.  Start at a 15 degree angle (complete 15 Merkans OQ), then move up the fence to a 45 degree angle (complete 15 Merkans OQ), then move up to the Balls to Wall position and hold the handstand till Q says stop.

  • completed 1 round of this
  • mosey back to the flag w/block

D. Climate Change: the PAX starts in the Al Gore position (tree hugger squat), whenever YHC yelled out “climate change” the PAX immediately does 5 burpees OYO as fast as possible.  When you complete your 5 burpees, go right back to the Al Gore squat position.

  • completed 5 round of this

E. Indian Run: the PAX got in a line and moseyed/Indian Ran down the path towards the large parking lot/Starbucks (did not go the whole way).  Completed 12 burpees IC at the far end.  After the burpees, moseyed OYO back to flag, plank up till remaining PAX arives.  No man left behind policy was in full effect here.

F. Merkans Circle of Doom: the PAX starts in the push up position on the block, the blocks were arranged in the shape of a circle.  Complete 2 Merkans OQ then shift to the left (try not to stand up), Rinse Repeat.

  • completed this by doing 2 Merkans on every block (there was 15).
  • stow blocks, head back to flag

6 Minutes of Mary: 
Freddie Mercury x35 IC

Denise Austin x25 IC

Burt Reynolds x15 (each side) IC

recover recover

Numberama: 
15

Namearama:
Mack, Redo, TKO, Wee Woo, Olaf, Defib, Saget, Friar Tuck, Pinwheel, Corn Fed, Gru, Flash, Urkel, Beaker, Bedpan

Announcements: Redo explained what the Silencer is and why Defib was claiming it for Bedrock.  Get with Cheetah if you did the Swamp Rabbit challenge.  Ruck for Hunger is coming up.  Pray for Wee Woo’s nephew.  Pray for Android.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Mack

Devo:
Led by Bedpan

“Motivation is the art of getting people to do what you want them to do because they want to do it” Dwight D Eisenhower.  YHC thanked the large PAX for finding the motivation to continue to wake up early in the morning, fight the gloom and push each other to be better men at F3 and men in general.  YHC challenged the PAX to continue to find this same self motivation in order to do the harder thing, not only with F3 but outside F3 as well.  Mack made a statment about sometimes just taking those 5 extra seconds to help one another or to do harder thing is extremely worth it.

Moleskin:
YHC was very appreciative of the large PAX coming to his Q.  The PAX seemed to have loved the Q and there was a ton of mumble chatter as well to make the Q less suckish.  After everyone dispersed and went their way, Redo noticed Defib’s car had a flat tire.  A few of us helped Defib change his tire so he could get on his way too.  As F3 likes to say, No Man Left Behind! Great push guys.

Bombs in the field

  • When: 20180828
  • QIC: Redo
  • The PAX: Goober, training wheels, Redo, mack, all in, urkel, beaker, ophelia, futurama, wiper, saget


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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: less humid

FNGs: None

COP: Squats x20, TTT x10, Imperial Walker x20, LBACs forward and backward

The Thang: 

PAX got a partner and grabbed a block and headed to the field where the fun got started.

PAX lined up and YHC explained the BOMBS workout. one partner performed the exercises and the other partner did 100 yard suicides down the field.

50-blockees

100-OHP

150-merkins (hand release)

200-Big boy situps

250-squats with the block

Mary: No time

numberama, namarama, pledge, prayer requests, prayer

Devo: YHC talked about being intentional with our relationship with God, being intentional with our relationships in our homes with our wives and children, and being intentional at work. YHC talked about Ophelia bringing up the word Abide and how he was leaning in on that word throughout the year, and YHC has been using discipline. YHC talked about how difficult discipline can be and we beat ourselves up when we fail. Part of being a leader means being intentional with our character when leading others.

Philippians 2:3-4 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

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.