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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Soccer Ball of Pain

  • When: 20200116
  • QIC: Cheetah
  • The PAX: Masterload, Motherboard, Hard Drive, Ro Sham Beaux, Pink Slip, Bellator, Spooky, Wingnut, Creeper, Spaceballs, Mom Swap


2020-01-16 by Cheetah Leave a Comment

Intro: YHC was planning his workout when he remember he had a soccer ball in his car. Add a sharpie and a knowledge of exercises and BOOM workout material

Weather: Nice

FNGs: None

COP: SSH X15. Catalina Wine mixer x10

THANG:

Soccer ball was tossed around to a PAX member. If he dropped it 5 burpees. When he catches it the first thing he sees is what we did. If he saw a Star first PAX choice.
Exercises were done in this style

10, 20, 30, 40, 40, 30, 20, and 10.
comtinued this trend of passing the ball, and doing exercises till time was nearly up.

MARY: Box cutters till time

Numberama: 12

Namaerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Hard Drive, Mom Swap, Pink Slip, Spooky, Ro Sham Beaux, Bellator

Pledge Prayer Annoucement

Moleskin: It was a fun night, Accelerator continues to be the place to be on Thursday nights!

Filed Under: Accelerator Tagged With: Bellator, Cheetah, Creeper, Hard Drive, masterload, Mom Swap, Motherboard, Pink Slip, Ro Sham Beaux, Spaceballs, Spooky, Wingnut

Tremor: A Backblast

  • When: 20191009
  • QIC: Pretzel
  • The PAX: Stalker, Snap On, City Clicker, Grits, Ice Box, Grasshopper, Bellator, Al Bundy, Pretzel


2019-10-10 by Pretzel Leave a Comment

“Run when you can, walk if you have to, crawl if you must; just never give up.”

Dean Karnazes

Conditions: Low/mid 60s, a little mist.

0445: Begin running

0530: End running

Pledge/COT/BOM/Devo

Filed Under: Tremor Tagged With: Al Bundy, Bellator, City Clicker, Grasshopper, Grits, Ice Box, Pretzel, Snap-On, Stalker

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


2019-07-22 by Floppy Leave a Comment

Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel

Filed Under: Tremor Tagged With: Bellator, City Slicker, Flo, Floppy, Grasshopper, Grits, High Stick, Milton, Osteen, Pretzel, Show Me, Snap-On

Guess Who came to Faultline……………….

  • When: 20190601
  • QIC: Hot Spot
  • The PAX: Quaker, Gypsy, Tee ball, M&M, Good Times, Bellator, Tigger, Mother Board, Space Cowboy, Three's Company, Hot Spot


2019-06-04 by Hotspot Leave a Comment

Conditions: 80 degrees and humid

The Count:  11 Pax

The Thang:

Warm up at COP: 25 SSH IC, 25 Don Quixote IC, 10 Burpees on Q

Mosy to storage and each Pax grabs a CMU and re musters at COP

5-4-3-2-1 Dora

Pair into battle buddies.  EAch team executes 500 LBC, 400, Squats, 300 Merkins, 200 SSH-4 CT, 100 block curls.  One man down, one runs the big loop – every other run with block in tow.

Routine took entire period.

COP: Count, Namorama, Pledge of Allegiance, BOM

Devo: Intentionality in all areas of our lives.  Hot Spot

Filed Under: Fault Line Tagged With: Bellator, Good Times, Gypsy, Hot Spot, M & M, Mother Board, Quaker, Space Cowboy, Tee Ball (2.0), Three's Company, Tigger

Back and Forth at the Park

  • When: 20190520
  • QIC: 50-50
  • The PAX: Peg, Dowry, Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones, Bellator, Tigger, Robo Call


2019-05-20 by Fiftyfifty Leave a Comment

Conditions: Mid 60s and muggy! 

Disclaimer: None (didn’t realize there was  a FNG)

FNGs: Tigger

COP: BAC (F) x 10 IC, BAC (B) x 10 IC, TTT x 10 IC, High Knees x 15 IC

Thang:

-Each PAX grabbed a block and headed to corner of park by gazebo

-Curls x 10 IC,  then lunge walked to other corner by community center

-Knuckle merkins x 10 OQ, then jailbreaked back to other  corner

-Block presses x 10 IC,  then bear crawled half way to other corner and side lunged the other half

-Monkey humpers x 15 IC, then ran back to other corner 

-KBS x 15 OQ, then crab walked to first street sign and ran the rest of the way

-Bobby Hurleys x 10 OQ, then ran back to other corner

-Tricep extensions x 15 IC, then ran back to other corner 

-Flutter kicks x 25 IC, then ran back to other corner

-Flutter kicks w/ block x 20, then returned blocks and headed back to flag

COT:

Pledge of Allegiance

Announcements

Father’s Day convergence and party at Shortcake’s farm on June 15

Numberama

13

Namerama

Peg (Respect), Dowry (Respect), Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones (Respect), Bellator (Respect), Tigger (FNG), Robo Call, 50-50 (YHC)

BOM (led by YHC)

Devo: “Tolerance isn’t about not having beliefs. It’s about how your beliefs lead you to treat people who disagree with you.” ― Timothy Keller

Moleskin:  It was quite muggy but the PAX didn’t complain too much. Great job fellas! T-claps to Peg for the DD!

Filed Under: Fault Line Tagged With: 50-50, Bee Wax, Bellator, Bob Jones, Borland, Cow Tipper, Dowry, Minivan, Peg, Robo Call, Space Cowboy, Testify, Tigger

Easter Convergence- Stations of the Cross

  • When: 20190420
  • QIC: Cannoli, Olaf, Splinter
  • The PAX: Goose, Redo, The Colonel, Churro, Pony, What?!, Spooky, Motherboard, Hickory Stump, Spaceballs, Masterload, wingnut, creeper, Quaker, Flo, Peaches, High Stick, Pretzel, Wreck it Ralph, Show me, Sports clips, B Wax, beanie Baby, Mall Cop, Dabo, Bedpan, Prayer request, Xray, M&M, Flea (FNG), Jester, Whirly Bird (FNG), Peg, Yo Adrian, Mini me, Suds, Dri-prime, popeye, swinger, luigi, chilly-willy, repo, City Slicker, Sakrete, Good Times, Pepe, Caterpillar, cheetah, space cowboy, placebo, nuggets, milton, dowry, Hanging Chad plus 2 of his 2.0s (..........), Bellator, resume, danger zone, dorothy, benefits, jojo, hoffa, PTI, Hotspot


2019-04-23 by Splinter Leave a Comment

Conditions: 48 and Chilly

The 15 Stations of the Cross represent events from Jesus’ passion and death. At each station we use our senses and our imagination to reflect prayerfully upon Jesus’ suffering, death, and resurrection.

Station 1: Jesus Is Condemned to Death (COP)

Lord, grant us discernment that we may see as you see, not as the world sees.

15-Side Straddle Hops/ 15-Through the Tunnels

15-Don Quixote/ 15-Burpees

Station 2: Jesus Takes Up His Cross(Mosey to Pit for Blocks)

Lord, grant us strength of purpose that we may willingly bear our crosses each day.

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 3: Jesus Falls the First Time

Weakened by torments and by loss of blood, Jesus falls beneath his cross

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 4: Jesus Meets His Sorrowful Mother

Lord, we give you and praise. Grant us constancy that we may be willing to stand by and care those in need.

15-Merkins/ 15-Mountain Climbers

15-Groiners/ 15-Copperhead Squats

Station 5: Simon of Cyrene Helps Jesus Carry the Cross

(Partner Up for Short Dora)

Lord, Teach us to accept our limitations and with humility to accept aid with good grace when we need it.

100-Merkins Partner Farmer Carries Blocks around the parking lot

100-Squats

Station 6: Veronica Wipes the Face of Jesus

Veronica steps through the crowd to wipe the face of Jesus.

15-Over Head Presses/ 15-Curls

Station 7: Jesus Falls a Second Time

Jesus falls beneath the weight of the cross a second time.

15-Block Press/ 15-Flutter Kicks

Station 8: Jesus Meets the Women of Jerusalem

Lord, grant us gentle spirits that we may comfort those who mourn.

15-Merkins/ 15-Mountain Climbers

Station 9: Jesus Falls the Third Time

Weakened almost to the point of death, Jesus falls a third time.

15-Block Press/ 15-Flutter Kicks

Station 10: Jesus Is Stripped of His Garments

The soldiers strip Jesus of his garments, treating him as a common criminal.

15-Over Head Presses/ 15-Curls

Station 11: Jesus Is Nailed to the Cross

Lord Jesus, we give you thanks and praise for you endured the horror of the nails piercing your hands and feet. May your wounds bring us true healing and peace.

15-Merkins/ 15-Mountain Climbers

Station 12: Jesus Dies on the Cross

Lord, we give you thanks and praise for from the cross you opened the way to eternal life. Grant us perseverance that we may never stop seeking you.

15-Over Head Presses/ 15-Curls

Station 13: Jesus Is Taken Down from the Cross

The lifeless body of Jesus is tenderly placed in the arms of Mary, his mother.

15-Merkins/ 15-Mountain Climbers

Station 14: Jesus Is Laid in the Tomb

Lord, We adore you and we bless you, because by your holy cross you have redeemed the world.

15-Blockies/ 15-Body Builders

Station 15: The Resurrection of Jesus Christ

Lord Jesus, we give you thanks and praise for you have broken the power of death. Fill us with your new life that our lives may glorify you every day.

15-Heels to Heaven/ 15- WWI Sit-ups

Moleskin: Being that this is a silent workout, it certainly deviates from the normal gloom atmosphere; however, I’m sure we can all say that the meaning behind this workout speaks louder than words. Thank each and everyone of you HIMs who attended and stayed behind for some delicious grub prepared by our brothers Hospice, Stalker and Maj. Dad! Living as He intended, in community!




Filed Under: Uncategorized Tagged With: Bellator, Benefits, Caterpillar, Cheetah, Chilly Willy, City Slicker, Danger Zone, Dorothy, Dowry, Dri-Prime, Flea, Good Times, Hanging Chad, Hoffa, Hotspot, Jester, JoJo, Luigi, Niggets, Peg, Pepe, Placebo, Popeye, PTI, Repo, Resume, Sakrete, Space Cowboy, Suds, Swinger, Whirly Bird, Yo Adrian

The Lexicon of Leadership

  • When: 20190109
  • QIC: Splinter
  • The PAX: DeFib, Fish N Chips, Sandy, Prius, Splinter, High Stick, Sugar Mountain, Reynolds, Chum, Bellator, Streaker, Dri Prime


2019-01-09 by Splinter Leave a Comment

The Lexicon Of Virtuous Leadership

Scripture:
The Lord said, “if as one people speaking the same language they have begun to do this, then nothing they plan to do will be impossible for them”.
Genesis 11:6


Socratic
1. How has the theory of leadership changed over time?
2. Does the culture have any effect upon the language of leadership?

3. Is there one common language of leadership?


Synthesis


Leadership is evolutionary, not revolutionary


The QSource is not a revolutionary philosophy of leadership. In fact, revolutionary Leadership theories are a myth because all leadership is founded upon a common set of principles that have been gradually evolving through trial and error since the first caveman led his tribe to higher ground to escape the rising flood waters.
What distinguishes one leadership philosophy from another—what makes it useful in a Leader’s quest to influence movement to advantage—is its manner of organization and uniqueness in Language. Because it is an outgrowth of F3, the QSource relies upon the same rich lexicon that the PAX3 use to communicate within F3. Any man who has posted to an F3 workout knows that F3 has a unique word or definition for any concept that we consider to be mission essential. You will find that to be so in the QSource as well.


The culture denatures words to uselessness


Take the word accountability as an example. If you look that word up in the dictionary you will find some form of the following definition: an obligation or willingness to accept responsibility or to account for one’s actions. That definition, while technically accurate, isn’t very useful in advantage-seeking because it doesn’t tell you how you do it.
Moreover, the culture has further maligned the word into full-blown uselessness. Very smart people routinely say things like “yup, this is the year I start holding myself accountable.” While that may sound good, it’s actually a useless statement because nobody can hold themselves accountable. If that were possible, the word accountability would not need to exist because the concept of accountability would be unnecessary—we would all just lead ourselves down the virtuous path through our own self-will. But we can’t, at least not enough of the time to render the world free of the problems that the concept of accountability arose to address in the first place.
As a result, for the purpose of the Language of virtuous leadership, the word accountability has been denatured by the culture and rendered useless. Which is not good, because the concept of accountability is inexpressibly important to the skill of leadership. Without accountability, Leaders cannot influence movement to advantage.


Effective groups have a unique Language

So, in order to recapture the concept, we redefined the word. Thus, the F3 Lexicon defines Accountability (note the capital “A”) as submitting to standard through enforcement and consequence. To practice Accountability there must be a Standard (an objective measure of performance or behavior), Enforcement (an external force to apply the Standard) and Consequence (the result of the Enforcement of the Standard).
When the PAX use the word Accountability they mean the submission to Standard through Enforcement and Consequence; just as when we say PAX, we mean the members of F3Nation. These are just two examples from the Lexicon—there will be many more.
F3 is not alone in the employment of unique Language. Every Effective group has its own Language, whether it be the United States Army or the New England Patriots. The Army has field manuals that are full of its uniquely defined doctrinal principles and the Patriots have their playbook. Both perform the same essential function—to provide their Leaders the linguistic tools they need to Effectively influence movement to Advantage6 within the group.
Like the Army and the Patriots, F3 is also an organization that seeks Advantage. To do that Effectively requires a unique Language, and for us that is the Lexicon.

Spur

Leadership is evolutionary, not revolutionary The culture denatures words to uselessness Effective groups have a unique Language

Prayer:

Reynolds Co-worker relapsed from his sobriety and needs prayer on moving forward past this setback

Chum’s Daughter

Fish N Chips Mom and Uncle Joe. His mom has about 6 more months of chemo

Moleskin: A lot of good discussions this morning with open honesty shared by some PAX. The best way to summarize is to say that we all need accountability and the best way to do that is through brutal honesty; not only with yourself but with a trusted group of men that will hold you Accountable.

Filed Under: Uncategorized Tagged With: Bellator, Chum, Defib, Dri-Prime, Fish N Chips, High Stick, Prius (Respect), Reynolds, Sandy, Splinter, Streaker, Sugar Mountain

Full or Empty Wheelbarrow? Both!

  • When: 20180912
  • QIC: Greenbags
  • The PAX: Lake Effect, Milton, Space Cowboy, City Slicker, Bellator, Shrute, Hoops, Minivan, Bob Jones, Good Times, Nomad, Twinkles


2018-09-14 by Greenbags Leave a Comment

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

Conditions: Humid – Calm before the storm.

FNGs: 2 – Nomad & Twinles (T-Claps to Bob Jones and Good Times for EHing new brothers to the fold.)

COP:

  • 20x’s IC – LBAC forward & Backwards
  • 10x’s IC – DQ
  • 10x’s IC – Merkins

The Thang:

Grab a block and partner up at the field for rounds of “Full Wheelbarrow 11’s“. Partners space their blocks approximately 25-30 yards apart.

  • At first block: Partner #1 does 1 merkin and block push press / Partner #2 does 1 WWI Situp
  • When complete: Wheelbarrow to other block. (Person doing situps is the wheelbarrow, while other partner holds their legs)
  • At Second block switch up: Partner #1 does 10 WWI Situps / Partner #2 does 10 merkin/block push presses
  • Wheelbarrow back. Rinse and repeat: 1/10 – 2/9 – 3/8 – 4/7 – 5/6

Due to time YHC called an audible and stopped Pax at 5/6 revolution. Did not want pax to miss out on 2nd part of the wheelbarrow fun. (Note: If we do this again we will do 7’s)

Mosey around tennis courts and back to blocks for 2nd round of Wheelbarrows….”Empty Wheelbarrow 7’s”

  • At first block: Partner #1 does 1, four count dip on block / Partner #2 does 1, four count LBC
  • When complete: Empty Wheelbarrow to other block. (Person doing situps is the wheelbarrow, while other partner holds their legs)
  • At Second block switch up: Partner #1 does 6, four count LBC’s / Partner #2 does 6, four count dips on block
  • Empty Wheelbarrow back. Rinse and repeat: 1/6 – 2/5 – 3/4 – 4/3 – 5/2 – 1/6

Stow blocks & mosey long way back to flag for Mary.

Mary:

  • 60x’s OQ – WWI Situps
  • 25x’s IC – Terrible T’s

Numberama: 13

Namerama: Lake Effect, Milton, Space Cowboy, City Slicker, Bellator, Shrute, Hoops, Minivan, Bob Jones, Good Times, Nomad, Twinkles

Pledge and COT – DONE

Announcements: DONE

Devo: With the threat of Hurricane Florence in the Atlantic this was a good time to discuss the power of preparation.

Prior preparation prevents poor performance. What are some things we can do in our lives now to be better prepared for future events?

  • Savings?
  • Insurance?
  • Wills?
  • Power of Attorneys?
  • Being in the best functional fitness shape possible? Many of our brothers, that have faced major health issues, are convinced that if it wasn’t for them being in the shape they were in that it would have been much harder to make it through the tough times.

Preparation provides the advantages of peace of mind and being prepared for opportunities!

It’s better to have it and not need it. Than to need it and not have it!

Moleskin:   Like many of the Pax members, YHC’s lower body was still recovering from the 09/11 workout at the garage. So YHC delivered on an upper body beatdown to make sure the lower body did not feel alone.

Filed Under: Fault Line, Uncategorized Tagged With: Bellator, Bob Jones, City Slicker, Good Times, Greenbags, Hoops, Lake Effect, Milton, Minivan, Nomad, Shrute, Space Cowboy, Twinkles

Good Living Monday!

  • When: 20180820
  • QIC: City Slicker
  • The PAX: Defib, Gruber, Dri-Prime, Bellator (Respect)


2018-08-20 by City Slicker Leave a Comment

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

Conditions: Relatively cooler this morning

FNGs: none

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC

The Thang:

  • Grab the 60# sandbag and roll out. Stop every 1/4 mile for an exercise, swap sandbag, then the next 1/4 mile add to that exercise until we hit a mile. We went down to Harris Teeter and back.
  • 1st stop
    • Burpees 5x OYO
  • 2nd stop
    • Burpees 5x OYO
    • Overhead Ruck Hold Squats 10x on Q
  • 3rd stop
    • Burpees 5x OYO
    • Overhead Ruck Hold Squats 10x on Q
    • Merkins 15x on Q
  • 4th stop
    • Burpees 5x OYO
    • Overhead Ruck Hold Squats 10x on Q
    • Merkins 15x on Q
    • Curls for the Girls w/ ruck 20x on Q
  • Head back to the flag and stop for PAX choice every 1/4 mile
  • 1st stop
    • Alternating Shoulder Taps 15x IC (Defib)
  • 2nd stop
    • Chest Press Flutter Kicks w/ ruck 15x IC (Bellator)
  • 3rd stop
    • Alternating Lunges 15x each leg OYO (Gruber)
  • Shuffle back to flag

Mary:

  • No time

Numberama: 5

Namerama: Defib, Gruber, Dri-Prime, Bellator (Respect)

Pledge and COT

Devo

  • The first day getting back into a routine can be tough. Let’s remember that the first day of school is not only tough on parents, but on our children as well. They are starting something new – new grade, new teacher, new classmates, possibly a new school. It is going to be a challenge at first, but support them and support your M as well. Work together as a team and don’t get forget through all the busy times to spend some time with your children and find out how they are feeling. Help to relieve some stress from them!

Moleskin

  • The intention was to get some miles under weight, while stopping to PT and work on some ruck transitions. The PAX absolutely crushed it today! It’s time for Bellator and Gruber to get signed up for an event – get to EH’ing fellas!

Announcements:

  • GORUCK TLL – 10/5-10/7
  • GORUCK TL – 11/9-11/10

Filed Under: Magnitude Tagged With: Bellator, City Slicker, Defib, Dri-Prime, Gruber

That Day a Rucker Q’ed a Running AO

  • When: 20180809
  • QIC: KY
  • The PAX: Muscadine, Good Times, Space Cowboy, Bellator, Myrtle, Floppy, Grits, Snowden, Peg, KY


2018-08-13 by KY Leave a Comment

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

Conditions: 72F 100% Humidity

FNGs: None

COP:  Nope, we ran

The Thang:

Run half of Alson loop, then head to garage.  Go up stairs backwards and run the ramps down.  Follow the same path back.  Lap AO until time.

Mary: Nope, we ran

Numberama: 10

Namerama: Muscadine, Good Times, Space Cowboy, Bellator, Myrtle, Floppy, Grits, Snowden, Peg, KY

Pledge and COT

Announcements: Old Flame’s run on the bridge, GORUCK Extortion

Moleskin:   Its a shame that YHC didn’t get an opportunity to Q Tremor prior to his farewell tour.  YHC has numerous BC Q’s under his belt and can develop a workout to suit that needs, but picking up a running AO was completely new.  YHC had a route in mind, but ran it through the AO Q just prior to assembly.  Which turned out to be a great thing to do.  The AO Q pointed out some opportunities for improvements, and after a quick calibration session, we put it into action.

Leadership call on this is two fold.  First, get out of your comfort zone.  That’s pretty easy and straight forward.  Only when we get in new situations do we learn.  The second part is look for people you can learn from when your out of your comfort zone and ask questions.  One can never be too humble in a leadership position.  Ironically, YHC finds that people respect that more than someone who doesn’t seek input/help.

Filed Under: Tremor Tagged With: Bellator, Floppy, Good Times, Grits, KY, Muscadine, Myrtle, Peg, Snowden, Space Cowboy

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