Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Roll of the Dice

  • When: 20200810
  • QIC: Pretzel
  • The PAX: Grasshopper, Rawhide, X-Ray, Splinter, Peg, Horshack, Old Flame, Space Cowboy, Minivan, Hanging Chad, Bob Jones, Caterpillar, Pretzel


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A baker’s dozen showed up at Fault Line expecting a well thought-out, carefully planned Q. What they got instead was the opportunity to mix in some running with exercises of their own choosing, leaving the rest to chance.

Conditions: Hot, but not too hot. Humid, but not too humid. Misery level was moderate.

No, not this Dice.

The Thang

Using the number five as the multiplier (honoring F3’s 5+ years in Summerville), we stopped at many points along our mosey to execute various exercises as called by the PAX. One PAX would choose an exercise, then YHC would roll a dice (yes, OK – roll a die). The numberon the die, multiplied by 5, was the number of reps we executed. We got in roughly 2.2 miles of running with five exercise stops along the way. We did three separate exercises at the first three stops, and one each at the last two stops for time. Return to the flag for five burpees.

Count-a-rama / Name-a-rama / Pledge / COT / Socially Distanced Grouping of Man

One Time at Faultline When We Played Spin the Bottle

  • When: 20190624
  • QIC: 50-50
  • The PAX: Adjustment, Caterpillar, Grasshopper, Dowry, Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven,  Bob Jones


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Conditions: Summery

Disclaimer: None

FNGs: None

COP: SSH x 15 IC, TTT x 10 IC, BAC (F) x 8 IC, BAC (B) x 8 IC,  DQ x 10 IC

Thang:

-Each PAX grabbed a block 

-Played “Spin the Bottle” by taking turns spinning a bottle and doing the exercise written on the card for the # of reps on the card

5: OHP (4 ct IC)

6: mountain climbers  (4 ct IC)

7: KBS (OQ or OYO)

8: burpees (5 ct IC)

9: tri extensions (4 ct IC)

10: merkins (4 ct IC)

J (11): squats w/ block (4 ct IC)

Q (12): curls (4 ct IC)

K (13): flutter kicks (4 ct IC)

Ace: PAX choice

–COT:

Pledge of Allegiance

Announcements

Beast Week this week; July 4 Convergence @ The Ditch

Numberama

11

Namerama

Adjustment (R), Caterpillar, Grasshopper, Dowry (R), Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven (R),  Bob Jones (R), 50-50

BOM (led by YHC)

Devo: None

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


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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!

Remembering Challenger

  • When: 20190128
  • QIC: 50-50
  • The PAX: Minivan, Caterpillar, Bob Jones, X-ray, Lake Effect, TKO, Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose


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Conditions: Near 40 degrees, almost perfect!

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 DQ 4 ct IC, 10 SSH 4 ct IC

The Thang:

-Took long lap around park to get  2 bricks per PAX and then headed to grass field

-Completed the following exercises:

C: 15 Curls, 4 ct IC

H: 20 Head, Shoulders, Knees and Toes, 10 ct IC

A: ATMs 

L: 15 Louganis, OQ

L: 15 Lowcountry Crab, 4 ct IC

E: 20 Elf on the Shelf (10 each side), OQ 

N: 5 Not-so Lazy Boys, OQ

G: 15 Gorilla Humpers, 4 ct IC

E: 20 E2K (10 each side), OQ

R: 20 Rock-a-bye Baby, 5 ct IC 

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: no time

COT

Numberama: 14

Namerama: Minivan, Caterpillar, Bob Jones (R), X-ray (R), Lake Effect (R), TKO (w/ SCS), Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose, 50-50

Pledge/Announcements/Prayer Requests

BOM

Devo: Ronald Reagan, speaking after the disaster: ” Your loved ones were daring and brave, and they had that special grace, that special spirit that says, ‘Give me a challenge, and I’ll meet it with joy’.” I think we’d all be better if we faced challenges with joy instead of sadness and fear. 

Moleskin:  This workout was in tribute to those brave men and women who perished during the Challenger shuttle explosion on this date 33 years ago in 1986.  T-claps to all PAX for their patience while we tried many “new” and exciting (maybe) exercises! FYI, Lowcountry Crab should have been done from a crab position and Rock-a-bye babies from a chair position! My apologies!

Dynamic Duos Take On Jingles Hill

  • When: 20190109
  • QIC: 50-50
  • The PAX: Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-ray (respect), 50-50 (YHC)


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Conditions: Upper 40s w/ a stiff breeze

Disclaimer: F3 is a peer-led workout group that doesn’t exist on paper. Push yourself but don’t hurt yourself!

FNGs: Baywatch

COP:  BAC x 10 IC, TTT x 10 IC, SSH x 15 IC

Thang:

-Partner up, then mosey to cage and grab 1 block per duo

-Mosey to Jingles Hill while alternating cusacking of the block between each duo

-Each round will include 1 PAX running backward up hill, doing an exercise at top of hill, then running forward down hill while their partner performs an exercise

-Round 1- KBSs (bottom) and 15 burpees (top)

-Round 2 – tricep extension (bottom) and 15 (4 ct) flutter kicks (top)

-Round 3 – curls (bottom) and 15 (4 ct) monkey humpers (top)

-Round 4 – bent over rows (bottom) and 15
Makhtar N’Diayes (top)

-Partner block twists x 10 IC

-Mosey back to AO to return blocks and head back to flag

Mary: no time

COT:

Numberama

16

Namerama

Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-Ray (respect), 50-50 (YHC)

Pledge of Allegiance

Announcements

-Picasso’s unofficial 5K prior to Convergence: 1/12 at 6 am

-Convergence: 1/12 at 7 am at Faultline

-Anniversary Party: 1/12 at 6 pm at Dorchester Boat Club

-Given recent potential robbery involving Dri Prime while rucking, Cheetah reminded everyone to ALWAYS be aware of your surroundings!

BOM (led by YHC)

Devo: “If I have seen farther than other men it is by standing on the shoulders of giants.” – Isaac Newton

Moleskin: Great turnout (likely b/c Cheetah tends to brings all the boys out). Also great to have Rib Check visiting from Charlotte. In reference to our mumble chatter about the weather (of course!), here’s an explanation of what 50% chance of rain means….https://www.weather.gov/ffc/pop

Cheetah brings all the boys to the yard

  • When: 20190107
  • QIC: Cheetah
  • The PAX: Smokey, Greenbags, Space Cowboy, Rawhide (FNG), Robo Call (FNG), Adjustment (R), M&M (R), Schrute, Minivan, Caterpillar, TKO, Grasshopper, PTI, Lake Effect (R), 50-50, X-Ray (R), Beewax, Bob Jones (R)


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Intro: YHC put out a preblast and only had 5 HCs. One after another from the gloomy darkness the PAX appeared. Only one block remained when we went to get them😱

Weather: Nice

FNGs: 2 Rawhide, and Robo Call

Disclaimer: Given

COP:

Don Quixote x15 IC

Moroccan Night Club x15 IC

TTT x10 IC

Grab a block

THANG:

round 1: 4 exercises 52 reps each

Squats On Q, Curls On Q, Bent Over Rows On Q, Flutterkicks IC

Lap around

Round 2: 7 exercises 30 reps

Merkins On Q,

OHP On Q,

Monkey humpers IC,

Calf Raises IC,

Dips On Q

WW1 sit-ups On Q

Steps ups 15 each leg OYO

Lap Around

Round 3: 12 exercises 24 reps

Burpees OYO

Lulus On Q

Carolina Dry Dock On Q

American Hammers IC

Bobby Hurley’s On Q

Stow blocks time was up

Pledge Prayer Announcements

Numberama 19

Namerama: A lot

Moleskin: 2 new FNGs were welcomed to a fun Cheetah beat down. Both liked it even though they stuggled (as we all did for our first go round). Also always prepare for the randomness that is the non-HCers.

No Burpee Broad Jumps

  • When: 20190102
  • QIC: City Slicker
  • The PAX: Bee Wax, Green Bags, Sleeves, X-Ray (R), Bob Jones (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.

Conditions: 65, hot and humid

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • World’s Greatest Stretch
  • LBAC’s F/R 10x IC
  • Squats 20x on Q

The Thang:

  • Mosey to the block pile, grab a block, and head back to the tennis courts.
  • 11’s
    • Burpees, Sumo Squat to end of first court, Merkins IC
  • Partner up for Dora
    • While partner 1 is completing the below exercises, partner 2 is Q-sacking the block to the end of the 2nd tennis court and back. If you have to drop the block, stay where you are until you can Q-sack again. Flip flop.
      • Curls for the Girls 50x IC
      • OHP 100x
      • Squats with block 150x
  • Stow blocks and mosey back to flag.

Mary:

  • WWI Sit-ups 10x on Q
  • American Hammers 10x IC
  • X’s and O’s 10x on Q
  • Tempo LBC’s 10x IC (up 1-3, down 4)

Numberama: 6

Pledge and COT

Devo: “We should be too big to take offense and too noble to give it.”  – Abraham Lincoln

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: YHC woke up and there were still no HC’s, but I knew Faultline has guys who always show up. Glad they were there to push through this workout. On paper, there was one more round of 11’s just in case we had time, but YHC scrapped this after the first set of 11’s. Between the first set of 11’s, the weinke has Burpee Broad Jumps on there, but I quickly changed them to Sumo Squats – very glad I did!

Welcome back to the gloom Sleeves!

YHC continues his 5 Q’s in 5 days tomorrow at Bedrock. Come on out!

NYE Routines

  • When: 20181231
  • QIC: City Slicker
  • The PAX: Schrute, Magoo, Pretzel, Grasshopper, Suds, Bee Wax, Space Cowboy, Borland, High Stick, 50-50, X-Ray (R), Bob Jones (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.

Conditions: 62 and misty, what else is new lately

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 20x IC
  • Moroccan Nightclubs 20x IC

The Thang:

  • Mosey to the block pile, grab a block, and head back to the flag.
  • A.L.A.R.M #1 (Arms, Legs, Abs, “R” exercise, “M” exercise)
    • Curls for the Girls 20x IC
    • Squats with the block 20x on Q
    • LBC’s with block 20x on Q
    • Run the long way around the AO
    • Mountain Climbers 20x IC
  • ATM’s
    • Alternating Shoulder Taps 15x IC
    • Tempo Merkins 10x IC
    • Fast Merkins 10x on Q
  • Leave block, mosey to the tennis courts, partner up and line up along end line.
  •  Bear Crawl 1-2-3
    • While partner 1 is completing the below exercises, partner 2 is bear crawling past the first net, to the beginning of the second net. Once there, crawl bear back to partner 1 and flip flop.
      • Merkins 100x
      • LBC’s 200x
      • Squats 300x
  • Mosey back to flag.
  • A.L.A.R.M #2
    • OHP 20x on Q
    • Calf Raises with block 20x IC
    • WWI Sit-ups (no block) 20x on Q
    • Run the short way around the AO
    • Monkey Humpers 20x IC
  • Stow blocks.

Mary:

  • Flutter Kicks 40x IC
  • Pickle Pounders 20x IC
  • American Hammers 18x IC

Numberama: 13

Pledge and COT

Devo: “There are far better things ahead than any we leave behind.”  – C.S. Lewis

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: Great turnout for the last day of the year and the official last workout of the year for our region. It has been a great year and we have all accomplished so much this year. Set your goals, crush your goals and adjust them to new ones.

The question was posed after Faultline about what are you most proud of to have accomplished this year and what is your biggest goal of next year. Everyone was ready for coffee by this point, so if you do indeed read this, feel free to comment.

Toy Story/Bush/Christmas-inspired Uno

  • When: 20181205
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Bee Wax, Minivan, Dowry (respect), Bob Jones (respect), X-ray (respect)


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Conditions: Pretty darn nippy w/ temps in the mid 30s a decent breeze making it feel closer to 30

Disclaimer: None

FNGs: None

COP:  41 LAC/BAC/Chinooks, 41 Rockette Hillbillies, and 41 Monkey Humpers

The Thang:

-Each PAX grab a block and then return to flag

-UNO (Toy Story variety): Bee Wax shuffled the cards to prevent the YHC from stacking the deck. Then YHC flipped over the cards one at a time with PAX performing an exercise according to the following guidelines:

–Yellow: Curls; Blue: Bent Over Rows; Green: Genuines (which seemed to be the color of the day); Red: Rockette Dips

–#s 1-9: # of reps

–#0: 10 burpees

–+2/+4: call out a PAX and add +2 or +4 to the day of the month they were born

–Reverse: repeat previous exercise

–Wildcard: call out a PAX and they call the exercise

–Bear: bearcrawl back and forth between horseshoe pit walls

–Skip: skip around the shorter park path

Mary: None

COT: Numberama/Namerama/Pledge/Announcements/BOM

Kiawiah Island Marathon, Summerville Christmas Parade

Devo: *Not given at BC since phone died*

“In crucial things, unity. In important things, diversity. In all things, generosity.” George H.W. Bush

“Don’t confuse being ‘soft’ with seeing the other guy’s point of view.” – George H.W. Bush

Moleskin:  YHC felt good to get back out there after a while being on the IR. May have heard a PAX exclaim “Read my lips, no new exercises!” but could have been the cold getting to YHC’s head.

Jingles Hill With Bricks

  • When: 20181003
  • QIC: 50-50
  • The PAX: Minivan, Caterpillar, Bee Wax, Space Cowboy, Bob Jones, McFly, X-ray, Dowry


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Conditions: Mid 60s but way too humid for Fall

Disclaimer: None

FNGs: None

COP:  15 Chinooks IC, 15 Through the Tunnels IC, 10 Monkey Humpers IC

The Thang:

-Run to cage, grab 2 bricks and mosey to Jingles Hill while cusacking bricks

-At bottom of hill do 10 merkins on bricks OYO

-Run backwards up hill while doing Fly Eagles Fly (side raises with the bricks)

-At top of hill do 10 curls with bricks OYO

-Run forward down hill while doing tricep extensions

-Rinse and repeat but decrease count by 1 each time

-Mosey back to cage to stow bricks and then return to flag

Mary: 

-20 supermans OQ

-15 heels to heaven  OQ

-10 burpee OYO

-30 SSH, 4 ct IC

COT: Numberama/Namerama/Pledge/Announcements/BOM

Devo: Love all, trust a few, do wrong to none. -William Shakespeare

Moleskin:  Enjoyed the cooler temps but the humidity still sucked. Named a new exercise during the BC, Fly Eagles Fly, in honor of the Super Bowl champs. All in all, a great morning with a great group of guys.