Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Mobo had another birthday

  • When: 20220616
  • QIC: Motherboard
  • The PAX: Bellator,, Bluegrass, Century, Cheetah, Creeper, Harddrive, Johnny 5, Masterload, Pretzel, Rush, Stool


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Conditions: Hot but not too humid and a welcome breeze.
WU: TTT, Mtn Climber, Imp Walker,
Grab a block and return to flag.   This was the official Mobo birthday Q.    All exercises were performed in a 63 second time period on the Q’s command. The Q promised no burpees as a special gift.
First set of 6 exercises:
Blockees IC,  Overhead Press OC, Flutter kicks IC, Tricep Press OC. Monkey Humpers IC, Damn It’s OC
Relay Race: Two teams broken up based on age.   Team 1 called out exercise (heal taps) while one of Pax from each team bear crawled to end of tennis court and ran back.  repeat for each team member.  Winner (Team 1) called out next exercise (curls) . Second race consisted of running backwards to end of tennis court and running forward back to flag.
Second set of 6 exercises:
Control Freak Merkins IC, Iron Cross OC, Squats w/ block OC, Curls IC. Freddie Merc IC. Tricep Press OC

Relay Race: Same teams.   Team 2called out exercise (squats) while one of Pax from each team skipped w/ high kness  to end of tennis court  back.  Repeat for each team member.  Winner (Team 2) called out next exercise (curls) . Second race consisted of skipping sideways  to end of tennis court and skipping  back to flag.
.

Third set of exercises:
Grave Diggers OC WW1 OC

Stow blocks and return to flag
Mary: High Plank up in circle (ring of fire) while each PAX does 5 Merkins.
Numberrama, Namerama, Announcements, prayer requests, pledge, prayer.
Moleskin:  Great turnout for a hot evening.  Good to see the return of some of the old guard of Accelerator including Cheetah, Harddrive, Johnny 5 and Rush.  Also thanks to the Nan Tan. Pretzel for doubling down today (Seismic, Accelerator).

Pot Luck with a Log

  • When: 20220519
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Century, Pinkslip


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Conditions: 90+, sunny, slightly humid and breezy

FNGs: None

COP:

TTT 10 – IC
Imperial Walkers 10 – IC
Hand Release Merkins 10 – OC
Monkey Humpers 10 – IC

The Thang: 

Grab block and one log back to flag.

One of PAX flips log to end of fence (~25yds), performs 3 burpees and runs back to flag.  The rest of PAX performs exercise (person finished flipping log calls next exercise.   Second Pax runs to log at fence, performs 3 burpees and flips log back to flag.    Rinxe and repeat until all Pax has flipped log.

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Exercises performed:Overhead press, curls for girls, squats w/ block, flutter kicks, lawn mowers, up and overs, hello dolly, WWI situps, tricep press/dips, LBCs, calf raises, kettle bell swings, Alternating shoulder taps, heel taps, LBACs, Carolina Dry Docks, Lunges.

Stow blocks

Mary:

Flutter Kicks 24 – IC

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: stay hydrated and don’t wait until workout to drink.

Moleskin:   Continuous 45 min workout covered all the bases with a wide selection of exercises and running.  Did not have a workout prepared but relied on PAX to provide their inputs.  So don’t be afraid to Q even if you don’t have a prepared workout.  Something will emerge!

Mobo Chesto

  • When: 20220315
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Snapchat, Masterload, Wingnut, Placebo, Pinkslip


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Conditions:  Light, breezy, 60s

FNGs:  None

COP:  LBACs x20 IC (fwd and reverse), Mountain Climbers x10 IC, PIF Burpees x10 OYO

The Thang:

Mosey to the block pile and get a block

The theme of the workout was upper body.  Each of the exercises engaged the arms in some way.

Routine was to perform a set of exercises at the flag with the block and then proceed to the 4 corners of Doty Park and perform an exercise at each corner. Rinse and repeat.

Flag Exercises:

Set 1: Blockees x 5 IC, Up&Overs x10 IC, Damn Its x20 OC

Set 2: Blockees x5 IC, Tricep Ext x20 OC, Curls x20 OC

Set 3: Blockees x5 IC, Ovhd Press x20 OC, Bent Over Rows x20 OC

Set 4: Blockees x5 IC, Grave Diggers x20 OC, LBACs x15 IC (F & B)

Corner #1: Merkins x20 OC / Tempo Merkins x20 OC

Corner #2: Pickle Pounders x20 OC

Corner #3: Carolina Dry Docks x20 OC

Corner #4: Alt Shoulder Taps x20 IC

Mary: WWI Situps x25 OC, Flutter Kicks x20, High Plank

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  The Q has been busy building a brick patio so the legs were weak. So why not focus on the guns for the entire workout?   That was the plan.  I promised to make the workout “fun” in the preblast.   Hopefully the Pax thought my idea of “fun” was fun.  If not, their arms look a bit bigger now.

 

Dora, dora, dora

  • When: 20220201
  • QIC: Motherboard
  • The PAX: Bellator, Century, Masterload, Pink Slip, Snap Chat


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Intro: Last minute sub for Chedda had Mobo scrambling for a meaningful workout.  After 3 years of Qing, Mobo decided to finally resort to doing a dora.

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

Weather: workout worthy

COP: Mountain Climbers x 10 IC, LBAC x 20 IC, TTT x10 IC

The Thang: Grab a block and mosey over to open area.   Basic Dora doubling up Pax.  One runs to sidewalk and perform 5 burpees and returns.  Second performs exercise.

Overhead Press (100 count)

WWI Situps (200 count)

Squats with block (300 count)

Curls for the Girls (200 count)

Damn Its (50 count)

Stow blocks and return to flag

Mary: Boat/canoe, Denise Austins, Pickle Pounders, Monkey Humpers

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Tried to live up to a Chedda Tuesday workout.  The burpees added an interesting twist to the dora which was not well received by the Pax.    The saving grace was that it was February, not July.

Summer is here!

  • When: 20210727
  • QIC: Motherboard
  • The PAX: AED, Bellator (R), Century (R), Masterload, Creeper, Space Balls, Wing Nut


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Count:  8

Weather:  Sunny, hot, humid and 100% chance of sweat.

COP:  TTT x 10 IC; Jumping Jack Medley (10 each), LBACs

The Thang:  Grab a block and meet at end of soccer field.

Perform set of 10 of following exercises with block ( Up & Over, Curls, Squats, Flutter Kicks).  Run forward to other end of field and plank up until 6 is in.

Perform set of 10 of following exercises  ( Merkins, Alternating Shoulder Taps, Monkey Humpers, WWI Situps).  Run backward to other end of field and plank up until 6 is in.

Rinse and repeat.  Able to complete 6 rounds.

Stow Blocks and return to flag.

Mary:  No time for Mary.

Naked Moleskin:  YHC was prepared to modify workout due to the weather conditions but the PAX held strong.  Maybe that is why there was so little mumble chatter.    Middle of workout was interrupted by several sirens so the PAX reluctantly did their mandatory 10 burpees.   When I noticed AED tossing the block down, I reminded the PAX about the broken block rule (10 burpees for all and 20 for the guilty party).  So what happened at the end of the workout?  Yep, Creeper became very popular while we all did burpees again.   The only bright side was YHC was unable to get in his gauntlet of Mary that he had prepared.

 

Back in time to 1959

  • When: 20210615
  • QIC: Motherboard
  • The PAX: Cheetah, Bellator, Harddrive, Masterload, Creeper, Space Balls, Wingnut


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Warm Up:  TTT, SSH, Imp Walkers,

Thang:  Get block back to flag.

YHC will be 62 tomorrow.   That means I was born in 1959.   It also means I am living in my 8th decade so to start off we are going to do a Burpee for each decade I have been alive.  Each burpee will have increasing merkins.  So the eighth burpee will have 8 merkins.   Follow OC.

In 1959:

Hawaii became the 50th state.   We are going to do Island Hoppers by hopping up and down each of the tables in the pavilion.   One table for each of the 8 islands.    Follow YHC through the island tour.

The Barbie Doll was launched.   In her honor we are going to curls for the girls.  We are going to do these in slow cadence 4 count.  First set completed 31x, Second set completed 31x

Two monkeys survived a Russian space flight.   In honor of those two monkeys named Able and Miss Baker we are going to do two exercises.   First exercise is the Russian Twist (American Hammer). First set completed 31x, Second set completed 31x.  Second exercise is the Monkey Humper.  First set completed 31x, Second set completed 31x.

The top movie of 1959 was “Journey to the Center of the Earth”.   So we are going to start digging.   Grave Diggers on cue. First set completed 31x.

Top TV Shows of 1959 included The Twilight Zone.   When we think of twilight, we think evil spirits and ghosts.  So we will honor it by doing Gut Busters.   When the Ghostbuster theme song starts, we will plank up and do one burpee each time we hear “ghostbusters” and return to plank. Repeat until song is complete.  Four minutes long, 19 burpees.

In Cuba in 1959, Fidel Castro and his revolutionaires overthrew the Cuban government.  We are not going to honor his revolution but stand in defiance.  While we stand, we are going to do OVHD Press. First set completed 31x, Second set completed 31x.

Another popular TV shows in 1959 was Dragnet.   Lots of murders solved on these shows. So we will do Murder bunnies.  Up and back (about 50 yds total)

MARY:   Flutter Kick 31x IC, WW1 Situps until time up (46 total)

DEVO:  “It is the mark of an educated mind to be able to entertain a thought without accepting it.”  Aristotle

 

 

Let’s go to the Replay

  • When: 20210311
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Century


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INTRO: Just happened to be the 35th anniversary of the NFL adopting the instant replay.  YHQ thought we needed to honor this day appropriately by repeating every exercise just to make sure we got it right.

COP: TTTx10, Side Squats x10, LBACs x20, PIF (pay it forward) Burpees x10

THANG: Grab a block and mosey to the grass next to block shed.

High Fives:  Five exercises above the head (Tricep Press x10 twice, Up&Over x10 twice, Ovhd Press x15 twice, Grave Diggers IC x10 twice, TClaps x10 twice)

Mosey with blocks around park to grass between tennis courts

Low Fives:  Five exercises below the waist (Tempo Merkins x10 twice, Flutter Kicks x20 twice, Damn Its x10 twice, Freddie Mercs x20 twice, WWI Situps x10 twice)

Mosey with blocks around park back to flag

Mid Fives: Five exercises b/w shoulders and knees (Monkey Humpers x20 twice, Squats x10 twice, Curls for Girls x20 twice, Bent Over Rows x20 twice, Lawn Mowers(L7R) x10 twice).   We lost Cheetah to an urgent nature call in the middle of this set.

Pax did 2 sets of Tricep Dips waiting for Cheetah to return from the dark hole of dispair.

Stow blocks and return to flag.

MARY: High plank

Announcements, Pledge, Namerama

Moleskin: Accelerator was well represented by the senior F3 Staff.   Need some youth to come out so Cheetah doesn’t feel so young.

DEVO: Meet at Oak Road for a recovery drink

Door #1

  • When: 20210225
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker


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Conditions: High 60’s and dry!

FNGs: None

COP:  TTT (Slow and double cadence), Groiners, LBACs, Pay it Forward Burpees x10

The Thang:

At Flag: Tempo Merkins x20, Monkey Humpers x20, WWI Situps x25.   Mosey long way around outside of park to Block Shed – Get Block

At Block Shed Area:  Up and Overs x20, Flutter Kicks x25, Tricep Dips (or Extensions) x20, Carolina Dry Docks x20.  Mosey long way back to flag.

At Flag: Alternating shoulder taps x20, Mountain Climbers x20, Iron Cross x25, Foxhole (WWI roll left to Merkin, back to WWI roll right to Merkin) x10. Mosey long way around outside of park to Block Shed

At Block Shed Area: Overhead Press x20, American Hammers x20, Damn Its x25, Grave Diggers x10.   STOW BLOCKS.  Mosey long way back to flag.

Mary: Deconstructed Burpees x10, Heels to Heaven x20, Flutter Kicks

Numberama: 10

Namerama: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker

Pledge and COT

Announcements: Rotating Q at Faultline Saturday 0600; Still opening for Bedrock P200 team

Devo: If you want change around you in your job, family, friends, start with yourself first.  Look at what you can do.

Moleskin: the Door #1 (Mobo) or Door #2 (Cheetah) to Q turned into only Door #1 (Mobo) since Cheetah thought he might be late.  Imagine that! So the Pax had no choice.  Everyone was better for it.

It Didn’t Rain

  • When: 20200917
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Spooky, Masterload, Hacker, Creeper, Space Balls, Wing Nut


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Weather:  Calm between the driving rain storms

Warmup: TTT, Monkey Humpers, SSH Variations

THANG:  Mosey to shed and get block return to open grass area.   Q calls the Exercise of choice and the PAX runs to first spot (5 Burpees), returns to start, runs to 2nd spot (10 jump squats), returns to start, runs to end of open area (15 Merkins), returns to start.  Plank up until 6 in.  Rinse and repeat.

Exercises: Up and Overs, Curls for Girls, Ovhd Press, Damn Its,

Change up of routine to 5 Burpees, 10 Monkey Humpers, 15 WWI Situps and all returns running backwards

Exercises: Tricep Extensions, Bent Over Rows, Flutter Kicks

Stowed blocks.

MARY:  No time for Mary

Moleskin:  The Q was unpredictable on the number of reps which kept the PAX wondering how many at the start and not knowing how many more were left to do.  That’s what makes being the Q better than being one of PAX. Placebo provided the Bourbon Balls to cap off a good night.  Cheers!

Devo:  As a HIM, you need to be deliberate and intentional in your actions.  Don’t say “I don’t care”.  Be the leader.

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


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Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!