Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

One Bar Q’s the Ditch

  • When: 20190730
  • QIC: One Bar
  • The PAX: Olaf, Urkel, Bed Pan, Tinder, McFly, Saget


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Intro: Birthday Q

Conditions: 73ish

Shortcake Special (Before the BC): Who ran before the BC?

Ruckers: no

FNGs: no

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:
TTTx35 on Q, arm circles OYO forwards and backwards

The Thang:
Went to the basketball court and lined up on the sides for 35’s: start with curls for the girls run to the other side and do lbc’s.

6 Minutes of Mary:
No time

Numberama:
7

Namearama:
Olaf, Urkel, Bed Pan, Tinder, McFly, Saget, One Bar

Announcements:
Share the load, carnes crossroad workout next Tuesday.

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
This workout will never be Q’d by me again.

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

Better Together!!



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Weather: 43 deg and nice

FNG: None

This is the second month in a row that YHC has signed up to Q when the Swmpfox was to be run. We modified to what I had prepared.

COP

TTT x 10 IC

Don Quixote x 10 IC

Arm Circles 

In close Squats x 20 OQ

Normal Squats x 20 OQ

Out Wide Squats x 20 OQ

Diamond Murkins x 10 OQ

Normal Murkins x 10 OQ

Out Wide Murkins x 10 OQ

The Thing 

The Group workout 

(Divide PAX into 2 groups)  

Partner pull ups 10 down 1 

Tunnel of love 

Shoulder Taps while other hold plank 10 down 1 

Indiana Bear Crawl 

Group sit-ups 10 down to 1

Announcements

Pledge

BOM

Devo: We are better together. Keep pushing the men around you to be better.

Is it in Neutral? Do you have the parking brake on?

  • When: 20190323
  • QIC: One Bar
  • The PAX: Beanie Baby, Bed Pan, Prayer Request, Bubble Head, String Bean


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Intro: 6 pax for a fun time with tires.

Conditions: 44 degrees

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:
TTTx15 Arm circles-OYO

The Thang: 
Loaded up two tires and headed over to the field. Broke up into groups of two. One group pulled the truck and pushed it back and swapped positions. The other two groups did step up with the tires, took turns flipping the tire back and forth, and lbfc’s. We did that until all groups took a turn. We did some more step ups and headed back to the flag.

6 Minutes of Mary: 
Lbc’s, Don Quixote’s, Arm circles.

Numberama: 
6

Namearama:
Beanie Baby, Bed Pan, Prayer Request, Bubble Head, String Bean, One Bar.

Announcements:

Pledge of Allegiance: done by all.

BOM: (Prayer)
One Bar

Devo:
One Bar Verse of the day: “Give us this day our daily bread,” Matthew 6:11 A great verse before taking part of the Lord’s chicken.

Moleskin:
I need a bigger truck to pull.

The First Venom Can of 2019

  • When: 20190124
  • QIC: Johnny 5
  • The PAX: Motherboard (R), Spooky (R) Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s - Rush, Flip, Creeper, Spaceballs, Chocolate Chip)


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Intro: Accelerator has been growing this year, but it was missing something. That something was the Venom Can.

Weather: Good enough for Mom Swap

FNG: Taser

Disclaimer: Given

Warm up-
20- Thru the Tunnels
10- Don Quixote’s
20- Side Straddle Hops
10- LBAC -10 forward/Backwards

The Thang- Johnny 5’s Venom Can
    •    All PAX grab 1 Concrete Block

10 Overhead press
10 Curls -IC
10 Jump Squats
25 Curls
Repeat last exercise -25 Curls
10 Squats
15 Curls
10 Incline Merkins
15 Genuine’s
30 Second air chair w/block on back
10 Kettle bell swings
30 WW1 Sit-ups
50 Tricep dips
20 LBC’s
30 Tricep dips
30 Iron Crosses
20 Wood Choppers
15 Squats
30 Iron Crosses
10 Merkin Jacks
20 WW1 Sit-ups
30 Burpees
10 Iron Crosses

Numberama 18

Namerama: Motherboard (R), Spooky (R)
Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s – Rush, Flip, Creeper, Spaceballs, Chocolate Chip)

Pledge Prayer Announcement

Moleskin: The numbers continue to be amazing here. This year has started off as one of the best for Accelerator. Taser is a new police officer. We hope to have him and all our newly joined FNGs to continue coming out and making this one of the more populous AOs in the region.

IS THAT WHY YOU A HOLES CALL THIS PLACE THE DITCH

  • When: 20190119
  • QIC: Sakrete
  • The PAX: Bed Pan, Friar Tuck, Stringbean, Harbaugh (R), Prayer Request, Wreck It Ralph, Benefits, TKO, WEEWOO, BEANIE BABY, SAKRETE


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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: Upper 50’s and clear 

FNGs: 1.  BRUIN ROBINSON now known as Beanie Baby

COP:  15 TTT IC, *HOLD ARMS UP UNTIL INSTRUCTED TO PUT DOWN* 15 LBAC FORWARD IC, 15 LBAC REVERSE IC, 15 T CLAPS IC, 15 MORACCAN NIGHT CLUB IC *DROP ARMS*

The Thang:

YHC had placed a cone on each side of the parking lot about at the half way point.  Starting point would be on the right side of parking lot (if looking at the road from the flag).  JAIL BREAK TO CONE.  5 hand release merkins and 5 WWI sit ups.  Mosey from cone to road and then to opposite side of parking lot.  At entrance to  parking lot 5 hand release merkins and 5 WWI sit ups.  JAIL BREAK TO OTHER CONE.  5 hand release merkins and 5 WWI situps.  Mosey from cone back to starting point.  5 hand release merkins and 5 WWI situps.  Rinse and repeat for 5 total laps.  100 hand release merkins and 100 WWI situps were executed.  Once completed find 6.  

Grab a block and meet at basketball courts.  Place block about 3/4 of the way across the court and gather at wall.  11s consisting of Squats and curls for the girls.  Transition between points would be Sumo squats down to blocks and running back to wall.  All exercises done on Q.  

STOW BLOCKS 

Mary: 20 LBC ON Q, 10 AMERICAN HAMMER ON IC, 10 FLUTTER KICKS IC, 20 WWI SIT UPS ON Q

Numberama: 11

Namerama: Bed Pan, Friar Tuck, Wreck It Ralph, Benefits, Weewoo, Prayer Request, Stringbean, Harbaugh (R), FNG (BEANIE BABY), TKO, Sakrete

Pledge and COT done

Announcements: Charlie Post 5k and 15k next weekend

Devo: 

Care For These

Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you. (NLT) ( James 1:27 )

 

Religion is about loving those that God loves.  God’s heart breaks for those in distress.  Start with one! Meet the need of one person who is struggling in your community.  Practice true religion by changing one person’s world by showing them love!

Moleskin:   YHC invited several of the Summerville faithful to come to The Ditch on 1-19-19.  Two that joined me were Wreck It Ralph and Benefits.  YHC thought we were going to have to adjust the workout before it even got started.  Wreck It Ralph made his turn about 3 ft to early into the parking lot at the Casey Community Center.  Front end of his pick up went down in the ditch and I was certain he was stuck.  Next thing I hear, the engine revved up and he drove right on out.  That Nissan had a real DFQ attitude that day.  YHC went over and evaluated the damage.  Didn’t see any.  Wreck It Ralph gets out of his truck and yells “IS THAT WAY YOU A HOLES CALL THIS PLACE THIS DITCH?  *SIDE NOTE– HE DIDN’T STOP AT THE LETTER A.  I said “did you damage anything?”  He said “I don’t know lets roll”.  Roll we did!!  When we headed over to the block pile no one could figure out the gate code.  I looked around and noticed that YHC was not about to squeeze through the hole in the gate.  Bed Pan was there.  He is small.  He got our blocks for us.  Thanks for your effort Bed Pan.  When stowing blocks Weewoo was able to get into the cage which I think was a welcome site for everyone.  I’m not sure I could have convinced Bed Pan to squeeze back in there again.  Great work by everyone!!  Thanks for allowing me to lead!! 

Catch Flash if you Can!

  • When: 20181215
  • QIC: Wee Woo
  • The PAX: Mack, Redo, Prayer Request, Flash, Bed Pan


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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: Cool

FNGs: None

COP:  Don Quioxte X 15; Through the Tunnel X 15; LBAC OYO

The Thang:

Indian Run with Coupon

  • PAX  moseyed over to the coupon pile.  Two logs were secured and the rest of the PAX grabbed a block.
  • PAX instructed to start an indian run with their coupon.  Flash took off!
  • After one complete rotation, when YHC made it to the front of the line, the PAX would stop and complete 15 iterations of one given exercise to the include the following:
    • Merkins
    • Squats with Coupon
    • Chest Press
    • Walking Lunges
    • American Hammer
    • LBC
    • Big Boy Sit-ups

Mary: No time available

Pledge and COT

Announcements: Anniversary Party

Devo:

Manly Love

Put aside your boyish tendencies and love others

Moleskin:   YHC was impressed with the push by Flash to not be overtaken in the indian run.

Mack was presented with the award of Rookie of the Year that was voted on by the PAX of the F3 Summerville/Goose Creek Region.

Flash presented Bed Pan with “The Drive” hammer as a means to show what F3 is all about and pushing himself to be better.  Bed Pan toured over 10 AO during the month of November.  Great Job Bed Pan!

 

Round Robin at Accelerator



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Intro: We had 10 Pax post at Accelerator. This is the largest number they have had in sometime. 

Conditions: It was a mild 50ish evening.

Shortcake Special (Before the BC): Grits

FNGs: Make sure to ask if there are any new guys (not FNGs, since they probably don’t know what an FNG is). Keep an eye if any folks show up late because they might be 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:
25-Side Straddle Hops

15-Through the Tunnel

10-Merkins

The Thang: The Pax had to retrieve a cinder block, mosey to the tennis courts, and then pair up to begin. Once paired they were given an exercise. One person performed the exercise while their partner farmers carried the blocks around both tennis courts. Once that was accomplished they switched spots. The exercises are as follows…

Planks, Merkins, Squats, Burpees, LBC’s, Lt. Dans, Feddy Mercury’s.

We also split the blocks to mix it up a bit. While a partner Cussacked around one court the other did curls. Once complete they switched to over head press.

The blocks were stowed and we headed back to the flag for Mary.

6 Minutes of Mary: 
Mary got hers tonight in the form of a gaseous round of World War I sit-ups. 

Numberama: 
10

Namearama:
Limp Hose, Grits, Cheeta, J5, Mom Swap, Dorthy, Dry Prime, Mother Board, Bed Pan, and Sprinkles 

Announcements:
The F3 Christmas Party on December 13th at Oak Road Brewery. 

Pledge of Allegiance:

BOM: (Prayer)
Led by Sprinkles

Devo: “Practice the Pause”
Led by Sprinkles

Moleskin:
This was a good full body beat down. We welcomed back Dorthy who had been gone for a few years. He recently moved back to Summerville. This was also YHC’s first time back in the middle of the circle after about 6 months off. 

Winning with Ultimate Frisbee

  • When: 20181201
  • QIC: Olaf
  • The PAX: Redo, TKO, Wee Woo, Pin Wheel, Harbaugh (R), Flash, Bubble Head (R), Bed Pan, Dr. Octopus, Prayer Request (Welcome)


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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: 50-ish.

FNGs: Prayer Request (Welcome)

COP:  TTT (IC) x10, Sun God (OYO)

The Thang:

Pax moseyed over to the field and set up cones, divided into teams, and ultimate frisbee commenced.  Scoring was back and forth until Harbaugh pulled a hamstring while attempting a masterful catch in the end zone. Injury timeout was taken as the injury seemed serious.  After time, the injury was deemed to not require immediate medical attention and Harbaugh headed home to ice the leg.  TKO switched teams and play resumed for another 30 minutes. All had a good time and there was much mubble chatter, and even some good competitive physical contact.  Time was called and pax moseyed back to flag for COT.

Mary: Not today

Numberama: 11

Namerama: Redo, TKO, Wee Woo, Pin Wheel, Harbaugh (R), Flash, Bubble Head (R), Bed Pan, Dr. Octopus, Prayer Request (Welcome), Olaf

Pledge and COT

Announcements: Parade 12/9: gather around 1 and bring candy canes to AOs if you can’t attend, Christmas Party 12/13 at Oak Road Brewery, F3 Summerville Anniversary party in January.  Continued prayers for Malachi (Wee Woos nephew) and Harbaugh’s leg.

Devo: YHC talked about winning and recounted two times over the past couple of weeks where winning (or trying to win) had been a negative thing.  The first, someone had said something mean to make a point and the other where he had said something trying to be funny that put the person down.  YHC pointed out how as men we are competitive, which is good, but sometimes that desire to win is bad when it focuses on making us look better by bringing someone else down.  TKO pointed out that in marriage, winning is good when you are winning together.  Redo also added that in marriage there is a balance between winning and showing love and that we need to make sure that we are bringing up issues (competing) and leading when needed and not letting things build up and becoming worse later.

Moleskin:   Ultimate Frisbee has become a favorite Saturday workout of the Ditch and YHC now has all the equipment so this will hopefully continue to be a monthly event.