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.

No Costumes Needed

  • When: 20190614
  • QIC: Flo
  • The PAX: Sparky, Sakrete, Dream, Roscoe, Cold Cut, EZ Go, Peg (R), Schrute, Boll Weevil, Placebo (R), Snooky


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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:  68 degrees

FNGs:  None

COP:  SSH, Don Quiote, High Knees, LBAC, TTT, Imperial Walkers

The Thang:

YHC took the PAX on a mosey to the neighborhood YMCA and back, stopping for some PT at several points along the way. Exercises while in route included: Diamond Merkins, Squats, Burpees, American Hammer, WW2 Sit-Ups, Calf Raises, Step-Back Lunge, Makhtar N’Diayes, Flutter Kicks

At the picnic area behind the Y we completed Derkins, Patty Cake Merkins, Iron Crosses, Step-Ups, Bench Squats, People’s Chair, BTTW, Reverse Sit-Ups

Mary:  Pickle Pounders – that’s all we had time for

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: Shout out to Sakrete for putting the EH on folks. It was great to see a dozen PAX in the gloom, and no costumes were needed for the trip to the YMCA.

Valentines Day 4 Corners of Love

  • When: 20190214
  • QIC: Sugar Mountain
  • The PAX: Smokin, Milton, Adjustment, Grits, Flo, Splinter, Vertusie, Space Cowboy, Fanny Pack, Shute, Boll Weevil


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Cold 35 deg

FNG: None

COP 

TTT x 10 IC

Don Quixote x 10 IC

Hillbilly x 10 IC

Flying Sun Gods sobriety style x 10 IC each Leg

Mountain Man Poopers x 10 IC 

The Thing Partner up based on height 

Move to Log pile and get log

4 corners of love

Move around the block 

Corner 1 

    Log sit ups x 30

     Move: lunges to corner, sprint back get log and move to next corner

Corner 2 

    Log Squats x 30 

        Move: Partner Carries

Run back get log to half way other man carries to other corner and then run back to get log to corner

Corner 3 

      Over head log press x 30 

      Move:  Bear Crawl 

Run back get log and move to corner 

Corner 4

      Inclined Murkin x 30 

    Move: Hog Humpers to half way run to log move log to half way point and the hog humpers to next corner 

Stow Logs

Mary: No Time

Announcements

Pledge

BOM


A New Q in Town

  • When: 20190219
  • QIC: Good Times
  • The PAX: Schrute, Pretzel, Boll Weevil, Probile, Sprinkles, Limp Hose, Smokey, Suarez, Milton, Mary, Bee Wax, Muscadine, Space Cowboy, Splinter, Fanny Pack, Grits, High Stick, Flo


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

This is the story of Good Times first Q.

The Thang:

Burpee Ball: Two partners toss a tennis ball back and forth. Once the ball is tossed, the thrower does a burpee. This continues until the team has completed 50 burpees. If the ball is dropped, there is a penalty of five burpees.

Lazy Dora w/partner: 100 Merkins (partner one does exercise while p2 holds plank, switch after 10 Merkins). 200 LBCs (p1 does exercise while p2 does Flutter Kicks, switch after 20 LBCs). 300 Squats (p1 does exercise while p2 holds Al Gore, switch after 30 Squats).

Bear Crawl to flag

PAX take turns completing 10 reps of an exercise yet to be named in the middle of the circle while the PAX complete the exercise the man in the middle gives them.

Mary: The core work on the last round of exercises counted as Mary.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Good Times ready from a devotional and shared a personal word about guarding our minds from garbage. What we allow into our minds affects our attitudes and behaviors.

Moleskin: Good Times handled his first Q like a pro. Burpee Ball was new to the PAX and it was met with much mumble chatter. It was a fine debut and the men of Seismic look forward to many more Good Times led beat downs.

Conditions: 51 degrees FNGs: None COP: SSH, Imperial Walkers, Merkins

Dealer’s Choice @ Tectonic

  • When: 20190215
  • QIC: Hot Tub
  • The PAX: Cold Cut, Boll Weavil, Greenbags, The Wall, Ramen, Jester, Bee Wax, EZ Go, Hot Tub


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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: Mild

Disclaimer

Workout Intro – Dealer’s Choice – Each PAX will have the chance to lead this morning (or as many as we can get through in 45 minutes). When you’re called on, you get 5 mins to call the exercise and bring it, then you call on the next. RINSE and REPEAT x 45 mins

Hot Tub Q

SSH x 20 IC

Squat x 20 IC

Worst Merkin Ever (1 diamond merkin, 1 regular merkin, 1 wide arm merkin = 1 rep) x 8 on Q

5 burpees OYO, run lap around picnic shelter

Rinse and repeat x 3

Plank for six

Cold Cut Q

Mosey to playground

6’s across playground (same concept as 11’s)

5 merkin, jump fence, cross playground, jump fence, 1 squat

Return to start (over fences)

4 merkin, jump fence, cross playground, jump fence, 2 squat

Return to start (over fences)

Rinse and repeat until complete

EZ Go Q

Mosey to triangle in road

Intro to #Tectonic500

Run consecutive laps around triangle for 5 mins, most laps wins (notes secret trophy)

***PAX must make at least 1 pit stop, but can be broken up as desired, must complete 25 merkins, 25 american hammers within the 5 mins window or will result in DQ***

Greenbags Q

Mosey to flag

Climb mount merkin

1 mountain climber IC, 1 merkin on Q

2 mountain climber IC, 2 merkin on Q

Repeat up to 5 each.

Line up on flag

Staying alive (2 stops)

5 burpees OYO

Rinse and repeat

Boll Weavil Q

Mosey to block pile, grab block and gather in (somewhat) newly discovered field

11s w/ block

High plank pull through x 10 IC, shoulder press x 1 on Q

High plank pull through x 9 IC, shoulder press x 2 on Q

Rinse and repeat until complete

Ramen Q (T-claps to the on the fly VQ)

Stow the blocks (much appreciation from PAX)

Mosey to flag (PAX taking too long, Ramen yelled at us)

Line up on flag

Bear crawl to far tree (not the nearby shrub as attempted by YHC)

Lunge walk back to flag

Flutter kick x 21 IC

Crab walk to far tree

Lunge walk back to flag

Burpee Broad Jump to far tree

Lunge walk back to flag

RECOVER, RECOVER

EZ Go delivers trophy to Hot Tub for 5 laps during #Tectonic500.

Numberama: 9

Pledge and COT

Announcements: Running events, P200 volunteering, Q Calendar

Devo: YHC spoke briefly about the power of delegation and how effectiveness can rise with delegation. YHC did not plan a devo in advance, but comments during BC led us to the devo this morning.

Moleskin: YHC loves the Dealer’s Choice workout for many different reasons and encourages each AO to embrace the concept. From veteran Q’s to VQ, everyone wants to bring the heat and 5 mins never takes so long to pass during a workout. T-Claps to all Q’s this morning. Solid work was done and everyone was ready to be finished with this one.

We’re off to see the Wizard

  • When: 20190206
  • QIC: Cold Cut
  • The PAX: Major Dad, Woody, QC, Ramen, EZ-Go, Boll Weevil


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 3 rounds of sprint-jog-jog for the three sides of the triangle.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and American Hammers; Merkins and WWI sit ups

Mosey back to triangle for 3 last sprint-jog-jog laps.  Head to flag for Mary.

Mary: Planks: high, low, down dog; reverse crunches; Big Boy situps

No devo today.

Moleskin:  YHC, Cold Cut, has started a fast for Lent a little early this year.  One part of the fast is giving up social media for 46 days.  That means no preblasts, pist blasts, etc.  Major Dad delivered a preblast for me, alluding to the name Behavioral Health was called in Marine boot camp, “go see the Wizard.”  Magic was worked at Tectonic as everyone put in an early morning’s hard work.

A Place Where the Pull-ups Flow Like Wine

  • When: 20190207
  • QIC: Flo
  • The PAX: Fanny Pack, Smokey, Schrute, Pretzel, Old Flame, Boll Weevil, Greenbags, Freeloader, Probie, Hospice, Sprinkles, Drip, Suarez, Space Cowboy, Splinter


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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: 59 degrees

FNGs: None

COP: SSH, LBAC, Don Quiote, Squats

The Thang:

Indian Run to Huger Park

Stop at two stations:

– Iron Crosses and Derkins with partners

– Buddy Get-Ups with partner

Two Rounds of Sevens at the Park:

– Pull-Ups and Burpees

– Pull-Ups and Step-Ups

PAX Salute for the train (10 Burpees)

Indian Run Back

Stop at two stations:

– Squats

– Derkins with partners

Mary: Xs and Os

Numberama, Namerama, Announcements, Pledge, COT

Devo: Exodus 20:1-2: “And God spoke all these words: “I am the LORD your God, who brought you out of Egypt, out of the land of slavery.” “ Before giving the Israelites the Ten Commandments, God reminds them of who He is to them and what He has done for them. A reminder of why they should trust Him. When we step back and see who God is to us and what He has done for us, it will be easier for us to trust in Him. When our hearts are filled with gratitude for the gifts He has given, we will be more likely to obey Him as contrasted with an entitled or ill-contented heart that is prone to disobedience.

Moleskin: Solid PAX for this workout. As soon as headed straight over the railroad PAX the mumble chatter kicked in as everyone then knew we were headed to the park where pull-ups flow like wine. Great work today gents. Welcome back Drip for an extended absence from the gloom!

Early Groundhog Day @ Tectonic

  • When: 20190201
  • QIC: Hot Tub
  • The PAX: Sakrete, AC/DC, Roscoe, Cold Cut, Beaker, Ramen, M&M, Boll Weavil


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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: Fingertip numbing cold

Disclaimer

COP:

10 Burpees, run to front of farmhouse, plank for six ***immediate mumblechatter ensues and won’t likely stop until “recover, recover”***

10 V-ups, run to sidewalk on side of farmhouse, plank for six

10 Burpees, run to back of farmhouse, plank for six

10 V-ups, run to flag, circle up, plank for six

SSH x 50 IC

Through the Tunnel x 10 IC

Squat x 50 IC

Don Quixote x 10 IC

Mosey to side of picnic shelter, form 2 lines facing farmhouse

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

V-up x 10 IC

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

WW1 Sit-up x 10 IC

Mosey into shelter, find bench space

5 dips, 5 decline hand-release merkins

x 5 sets

Mosey to flag, circle up, plank for six

***Without introduction, YHC starts back with disclaimer, as if at the beginning of the workout***

RINSE and REPEAT the entire workout

Mosey attempt to flag, RECOVER, RECOVER

Numberama: 9

Pledge and COT

Announcements: Q School opportunities coming. Stay tuned. Get involved.

Until Next Time

  • When: 20190205
  • QIC: Flo
  • The PAX: Goose, Mary, String Bean, Space Cowboy, Yellow Wood, Mary, Bee Wax, Robo Call, Fanny Pack, Ellie Mae, Splinter, Olaf, Muscadine, Jingles, Suds, Redo, Stalker, City Slicker, Major Dad, Sophia, Matlock, Sugar Mountain, Schrute, High Times, Smokey, Boll Weevil, Hospice, Probie, Greenbags, Cannoli, Adjustment, Caterpillar, Grits, Grasshopper, Old Flame, Peg, Pertuzzi


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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: 48 degrees FNGs: None

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

The Thang:

With work taking Goose out of state for a while, YHC felt it appropriate to honor Seismic’s original AO Q with three stations representing three memorable Goose Qs. Split the PAX into three groups and rotate stations.

Station 1: 100 Log Get-Ups Partner up and grab a log. Complete 10 Log Get-Ups and 10 Log Sit-Ups. Rinse and repeat until time to switch. This one is to honor one time I was paired with Goose and he was Qing. He had us do 10 rounds of 10 log Get-Ups and 10 Log Sit-Ups. We were the only pair that finished them all that day. I knew as soon as I was partnered with Goose that I was going to be doing all 100 of them.

Station 2: The Standard Pull-Ups until fail, Push-Ups (as many as possible in two minutes), Sit-Ups (as many as possible in two minutes. Shuttle Run. Honors Goose taking us through military standard training for Push-Ups, Sit-Ups, and Pull-Ups, and then running the Shuttle Run with sand bags. Too bad I didn’t think ahead to have him bring the sand bags.

Station 3: The Brick Run Half-mile run with two bricks. This was part of my second F3 bootcamp and my first Goose Q. The entire workout we had two bricks in our hand.

Mary: Goose led Seal Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: From Joshua 1. Goose has been a great leader for the region and the AO. This is one of my favorite passages for leadership in the Bible as God commands Joshua again and again to be “strong and courageous.”

Moleskin: The PAX showed up to tell Goose so long until next time. As work takes Goose away from us for several months, Jingles shared some thoughts about the man Goose is and the impact Goose has had on him. Goose has been a positive influence on many of us. I’m sure when he returns he will have a massive beat down in store for us. Until next time budy…

Tectonic welcomes back the AMRAP

  • When: 20190128
  • QIC: Sugar Mountain
  • The PAX: Woody, Major Dad, Roscoe, Ramen, Bee Wax, AC/DC, Daisy, EZ Go, Boll Weevil


by Leave a Comment

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 41 clear

FNG: None

COP:

Through the Tunnel x 10 IC, Side Stratle Hop x 20 IC, Squats x 20 IC, Don Quixote x 10 IC, Little Baby Arm Circles x 10 IC each way, 1 lap around the triangle back to the picnic tables

The Thing: Pax will do 3 sets of the following As Many Reps As Possible. Work for 1:30 and rest for :30.

Triceps Dips

Makhtar N’Diayes

Mountain Climbers

Declined murkins

Plank

In between round 1 and 2 we bear crawled to the far tree and back.

In between round 2 and 3 we lunge walked to the far tree and back.

Mary; No time

The Pax worked hard as this maybe the toughest Q I have ever put together.

Announcements

Pledge

BOM

Devo: Gut health is very important. Start studying it and adapt your life to it.