Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Gettin All Worked Up in the Park

  • When: 20190708
  • QIC: 50-50
  • The PAX: Threes Company, Rawhide, Dowry (R), Beethoven (R), Space Cowboy, Bee Wax


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Conditions: Near 73 w/ a stagnant, soupy feel

FNGs: No

COP:  SSH x 20 IC,  TTT x 10 IC, BAC backward/forward x 10 (each) IC

The Thang:

-Partnered up and grabbed 1 block and 2 bricks per team (1 team had 3 PAX).

-For each round (as noted below), 1 PAX did 1st exercise while the other 1 or 2 PAX did the 2nd exercise.  When exhausted, held plank until 6 was in.

Round 1
-AMRAP of merkins on block; lunge walked down sidewalk and then ran lap

Round 2
-AMRAP of squats w/ block;  bear crawled down sidewalk and then ran lap

Round 3
-AMRAP of kettle bell swings;  crab walked down sidewalk and then ran lap (stopped to get  water at fountain)

Round 4
-AMRAP of  damnits; skipped down sidewalk and then ran lap (stopped to get water at fountain)

Round 5

-AMRAP of curls; PAX choice down sidewalk and then ran lap (stopped to get water at fountain)

Round 6

-AMRAP of shoulder presses w/ block until exhaustion (and then w/ bricks); PAX choice down sidewalk and then ran lap (stopped to get water at fountain)

 

-Stowed coupons and headed back to flag.

 

Mary:

-WW1 Sit-ups x 10 OQ

 

Numberama/Namerama/Pledge/COT

Announcements: None mentioned at AO but wanted to mention about providing donations to support the family in Legend Oaks  whose house caught fire – see F3 Summerville FB page for details)

Devo: None

Moleskin:  Great work to all in such terrible conditions!

Beast Week running of The Cardiac

  • When: 20190628
  • QIC: Sakrete
  • The PAX: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, 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: High 60’s and HUMID

FNGs: None today

COP:  15 LBAC Forward IC; 15 LBAC Reverse IC; 15 TTT IC; 15 Hillbillies IC.  Explain the running of the cardiac.

The Thang:

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Spooky – 10 Rounds

Robin Wood- 3 rounds

Cold Cut- 9 Rounds

Grits- 11 Rounds

Splinter- 14 rounds

Abacus- 10 Rounds

Woody- 11 Rounds

Streaker- 10 Rounds

Loose Nuts- 8 Rounds

Milton- 12 Rounds

Flo- 11 Rounds

Beewax- 11 Rounds

Olaf- 13 Rounds

Show Me- 14 Rounds

Snooki- 9 Rounds

Clancy- 9 Rounds

Swinger (Ruck)- 7 Rounds

M&M- 9 Rounds

Wreck It Ralph (Ruck)- 7 rounds

Ugga- 12 rounds

Dabo- 12 rounds

Tinder- Not sure but he left with 10 minutes remaining also

Cheetah- 9 rounds with 10 minutes remaining

Black Out- 8 rounds with 10 minutes remaining

Saget- 14 Round with 10 minutes remaining

Mary: Aint nobody got time for no Mary on Cardiac day

Numberama: 26 started.  22 finished.  No they didn’t quit they left and went to the Jones for more badassery

Namerama: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete

Pledge and COT Done son

Announcements: 4th of July convergence 0600 at the ditch.

Devo:

Good Shepherd
“I am the good shepherd; I know my own sheep, and they know me,” (NLT) ( John 10:14 )These words came straight from Jesus’ mouth.  If you ever wonder whether Jesus cares for you or loves you, this is your verse.  He knows you so well, even the cry of your heart.  He is a good shepherd who has sacrificed Himself for you.  If you are wondering where God is in your life or if He cares for you, this is your message.  These are His words speaking directly to you.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=AKTNMnLXVV

Moleskin:   Great to see such high numbers at The Cardiac for Beast Week.  This was an awesome week that brought a bunch of new faces out to AOs they don’t typically visit.  The original Beast Week record is 17.  That is held by 2 folks that are absolute studs.  Ma Bell and Chilly Willy.  This morning our boy Saget did 14 complete rounds before leaving for The Warrior at The Jones 10 minutes early.  I fully believe he would have beat the record.  What an absolute animal.  Great work gentleman!!

To Boldly Go…

  • When: 20190620
  • QIC: Milton
  • The PAX: Smokey, Grits, Space Cowboy, BeeWax


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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: Hot and Humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 15- IC

Don Quixote: 15 – IC

Little Baby Arm Circles (Forward & Backward): 15 – IC

T-Claps: 15 – IC

The Thang:

Run to the concrete beast (Summerville Parking Garage)

Partner Up. Start at the bottom floor. Wheelbarrow or Piggy back ride your partner to the top. Every time you trade off do 10 WWI sit-ups.

Jail break to the stairs.

At the top: 10 Squats. Run down the stairs. At the bottom: 10 Merkins. Run up the stairs. Rinse and repeat.

Mary:

Indian Sit-ups: 15 – OQ

American Hammer: 15 – IC

Flutter Kick: 25 – IC

Numberama: 5

Namerama: Smokey, Grits, Space Cowboy, BeeWax, Milton

Pledge and COT

Announcements: Beast Week, July 4th Convergence at the ditch.

Devo: Patience is a virtue that must be practiced and tested to be achieved. You are exactly where God wants you to be at this moment in your life.

Moleskin: When Space Cowboy went to the garage on Tuesday (6/18/2019) he was not lost. He was just being impatient.

Lost in Space

  • When: 20190618
  • QIC: Flo
  • The PAX: Space Cowboy, Good Times, Adjustment (R), Fanny Pack, Show Me, Pretzel, Old Flame (R), Milton, Bee Wax, Hospice (R), Smokey, Peg (R), Bob the Builder (R), Schrute


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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:  72 degrees and humid

FNGs:  None

COP:  SSH, TTT, LBAC, Don Quiote, Terrible Ts, Hillbillies

The Thang:

.5 Mile Indian Run

10 4×4’s

Grab a block and head to the restroom building

  • Curls for the Girls
  • Block Press
  • Big Boy Sit-Ups with the Block
  • Flutter Kicks
  • Overhead Press
  • Balls to the Wall
  • Merkins
  • Carolina Dry Docks
  • WWI Sit-Ups

Build a Wall (Trump): PAX holds People’s Chair while passing cinder blocks to one end of the line and stacking them. Then reverse and build the wall on the other side.

Reverse Usain Bolt

Mary:  Heel Taps, Pickle Pounders, Captain Thor

Numberama, Namerama, Announcements, Pledge, COT

Devo: Luke 2 tells us about when boy Jesus stayed in Jerusalem when his parents and their caravan headed back home. When his parents noticed he wasn’t in their company they went back and searched the city. Eventually, they found him in the temple talking with the priests and scribes who were in awe of his knowledge.

YHC’s girls studied this passage in VBS yesterday. Last night, my M and I discussed it with them. Our discussion centered on Jesus knowing God’s purpose for his life, even at a young age, and that he was resolute in following that purpose.

YHC’s challenge to the PAX this morning: Know your purpose. By walking with God closely we can hear His call in our lives. When we find the purpose He calls us to, we will find peace, contentment, and joy.

Moleskin:

Bob the Builder got a good stretch during Don Quiotes.

Space Cowboy took a field trip. He had to stop running during the Indian Run and thought we went a different direction. A search party was sent and eventually he was found coming back to the AO after he had nearly run to the Concrete Beast looking for us. This resulted in many jokes at Cowboy’s expense, which he took like a champ. Adjustment suggested we change his F3 name to “Lost in Space.”

Flo’s Last Gift

  • When: 20190604
  • QIC: Milton
  • The PAX: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker


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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 and Humid

FNGs: Auger

COP: 

SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC

The Thang: I felt the best way to honor our previous AO Q was to recycle one of his previous Qs while wearing a tank top and bandanna. I though it was appropriate that Flo had titled the workout “One Last Gift”.

Indian Run to finish loosening up

ALARM:  A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples

ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin

ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes

ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers

ALARM 4 = Over Head Press, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins

Return blocks

Mary:

Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC, American Hammer X 15 IC

Numberama: 23

Namerama: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker, Milton

Pledge and COT

Announcements: Beast Week, Father’s Day Convergence, Run The Runway

Devo: We all feel restless sometimes due to the activities we choose to let dominate our lives. Take time to rest, recharge, and enjoy your blessings.

Moleskin: Muscadine’s bowel movements are harder than his commitment.

Hot Beast-on-Beast action

  • When: 20190523
  • QIC: Pretzel
  • The PAX: Space Cowboy, Grasshopper, Fanny Pack, BeeWax, Milton, HO-Spice, Old Flame, Probie, Freeloader, Smokey, Mary, Matlock, Peg, Pretzel


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15 dudes chose the harder thing, taking to the mean streets of downtown Summerville for some hot Beast-on-Beast action, brought to us all by the letter B.

“And if the sun comes up tomorrow…..”

Conditions: Humid. Summer is upon us.

The Thang

Leave the AO immediately following the disclaimer and head to the parking garage (The Concrete Beast). Take the steps to the top, where Pretzel’s special block (also known as the Beast) was waiting. Pair off with a Buddy. Buddy 1 heads to the bottom via the stairs, then begins running back up by circling the levels of the garage. Buddy 2 begins to descend the garage either by Bear Crawl, Broad Jump, or Blue Crab Walk (I needed a B). Once the Buddies meet, do 10 merkins together, then switch roles so that the runner going up is now doing the Bear Crawl/Broad Jump/Blue Crab Walk going down, and vice versa. Once the runner reaches the very top, stop and do 10 Overhead Press with the Beast before heading back down the stairs to begin running from the bottom again. Repeato until Q calls time.

On the return, we got stopped by – as David Allan Coe might have described it – a danged ol’ train. A danged ol’ LONG train. So we did Flutter Kicks, LBCs and Burpees while we waited. As a result we were two minutes late getting back to the AO, a fact that Probie did not let escape YHC’s attention.

Count-o-rama/Name-o-rama/Pledge/COT/BOM

Devo: We all go through ups and downs. We all have times where it feels like our walls are falling in around us. That’s not the time to withdraw into our shells. Don’t fall away from the group in those times. From personal experience, in my toughest days at work a couple of years ago, F3 was one of the few islands of peace and sanity I had. The third F, Faith, isn’t about Christian faith or even religious faith. It’s about faith in the fact that you’re part of something bigger than you, and that no man survives on his own island.

This backblast is not called Spending Quality Time Crocheting An Afghan

  • When: 20190425
  • QIC: Pretzel
  • The PAX: Peg, Smokey, Flo, Milton, Grits, Schrute, Mary, Space Cowboy, BeeWax, Fanny Pack


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Crochet: It has nothing at all to do with the workout or the backblast.

11 men, eager to Get Better, entered the gloom at Seismic on April 25. We donned reflective gear, grabbed some bricks, and headed off Indian Run-style for Alston Middle School and Sam Clark Loop. Sam Clark was Flo’s assistant principal (that part is true) before turning to a life of crime and vagrancy (that part is false).

The Thang

Conditions: 59 degrees, clear. Real Nice.

On arrival at Sam Clark Loop, each of the PAX took a turn running the loop while the others performed various exercises. Upon completion, the plan was to bear crawl the infield of the Alston softball field. But Alston very wisely locks the gate to the field (smart, Alston). Instead of becoming vagrants ourselves and jumping the fence, YHC chose to bear crawl to a somewhat nearby light pole and back instead. Form up for the Indian Run back to the AO, stow bricks and finish with Mary. Not Mary the PAX, Mary the core workout.

Uphill both ways

  • When: 20190422
  • QIC: Peg
  • The PAX: Hickory Stump, Dowry, Beewax, 50-50, Minivan, Caterpillar, Grits, Grasshopper, Rawhide


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Conditions – upper 40s and clear

FNGs – none

Disclaimer – given

SSH x 15, TTTx10, DQx10

Pick a battle buddy and form two columns for mosey to the top of Goose hill adjacent to railroad tracks

The Thang: 10 Burpees at top of Goose hill then run to top of Jingles hill for 10 Iron Crosses. Run back and the next set is 9 and 9. Always stop at halfway point for 10 plankjacks. Stay with battle buddy. Continue descending by one rep until time is called.

Form back up into two columns for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for WW1 Situps x 25. Finish up with a jailbreak back to the flag.

Numberama, Namearama, Pledge, COT

Moleskin: YHC has been attending the Faultline BC at least once a week for about a month now and have enjoyed working out with this great group of Pax. Happy for the chance to lead! Great work today men!

Catch Me If You Can: The Return Of Goose

  • When: 20190326
  • QIC: Pretzel
  • The PAX: BeeWax, Adjustment, Space Cowboy, Goose, Fanny Pack, Milton, Muscadine, Stalker, Grits, Cannoli, Freeloader, HO-Spice, Probie, Smokey, Good Times, Pretzel


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Every day at Seismic (#TOTS) is special, but the PAX had no reason to anticipate just how special March 26 would be. Neither did YHC. But as we gathered in the gloom, there in living color was one Rick Martier – Goose to the F3 Summerville faithful. Former Nantan and confirmed BAMF Goose. The morning went from good to great at that moment, soon followed by a uniquely F3 “terrible/great” beatdown that featured a bit of everything.

WTF geese have teeth? And on their tongues!?!?! These things are bastards for real. Our Goose has always had teeth and is not a bastard.

Conditions: Low 40s, clear. Nice.

COP

SSH x 2 IC

Mtn Climbers x 20 IC

TTT x 10 IC

Imperial Walkers x 10 IC

Merkins x 15 on Q

LBCs x 15 on Q

Carolina Dry Docks x 10 on Q

The Thang

Partner up and line up at one sidewalk. Staying with your partner, inchworm to the first cone, bear crawl to the second cone, crab walk to the third cone, sprint to the far sidewalk. Sprint back to the cone, and crab walk/bear crawl/inchworm to the starting point.

Proceed to block pile, one block per partner team. Partner 1 heads out on the long sidewalk route (0.25 mile) carrying the block, while Partner 2 does 10 merkins/10 V-ups/10 monkey humpers and then sprints after his partner. Once you catch your partner, Partner 2 takes the block and takes off while Partner one does the merkins/V-ups/monkey humpers, then goes to catch his partner. Repeato for 15 minutes, at which point YHC blew his whistle. On the whistle blow, each PAX does 10 burpees wherever they are and returns to flag.

Head to tennis courts with block for speed Dora – 50 tricep extensions, 100 overhead press, 150 curls. Partner 1 sprints to far end of court and back while Partner 2 exercises. Flapjack.

Return to flag for Mary: Chilcutt (in honor of Goose’s return) and American Hammers.

Count-o-rama/Name-o-rama/Pledge/COT/BOM/Devo

Farmers carry around Doty

  • When: 20190303
  • QIC: Sakrete
  • The PAX: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Quaker


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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, cloudy but sun started peeking through and warming up

FNGs: None today but disclaimer given anyway

COP: 10 TTT IC; 3 SSH; 15 LBAC FORWARD; 15 LBAC BACKWARD; 15 MORRACAN NIGHT CLUBS; 15 T CLAPS

The Thang:

Plank-merkins to Thunderstruck by AC/DC.  Get in the plank position of your choice.  Every time they say THUNDER during the song do a merkin and return to plank.  If at any time the plank is broken take a lap around the horse shoe pit and then return to plank position.

Partner up and head to block pile where each PAX would get 1 block.  Gather at grassy area beside block pile.  YHC briefed the PAX on what we would be doing.  One partner will farmers carry both blocks around the “short path” around the tennis courts while partner 2 will run in opposite direction.  When partners meet up execute 10 merkins, 10 squats and 10 monkey humpers.  Switch.  Blocks would continue in same direction and runners would always go same direction.

0745 STOW BLOCKS and head back to horseshoe pit.

11’s with WW1 situps and hand release merkins (on half of the horseshoe pit) and transition would be lunge walk.

Mary: No time for Mary but the WW1 situps provided ab work.

Numberama: 10

Namerama: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Sakrete, Quaker (R)

Pledge and COT No flag present this morning so we pledged to the flags hanging on the houses across Hickory.

Announcements: Still looking for P200 volunteers.

Devo: Read from my daily devotion.  

Moleskin:  YHC had been sitting on this workout for a while.  Was trying to piece together all the moving parts.  This provided an efficient of amount of suck for the beginning of the weekend.  YHC was greeted several times around the tennis courts with disgust from the PAX.  This one will reappear soon.  The number of Respects far out numbered the non respects this morning.  Thanks guys for showing us young guys the way things are supposed to be done.