Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Leg Day

  • When: 20180619
  • QIC: Redo
  • The PAX: TKO, Bouche, Urkel, Parkay, Saget, Dabo, Goober, Training Wheels, Wiper, Mudfish, First Act, FNG, Ophelia, Redo


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Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.
Conditions: Absolutely Dreadful

COP: 20xSSH, 10xTTT, 15xImperial Walker, 15xDon Quixote

PAX were introduced to Sally, AKA Flower by Moby. PAX were instructed to listen to song and perform squats when words “bring sally down” and up when words “bring sally up” and hold at certain times in the song.

PAX formed single file and lunge walked to the basketball court and lined up on the sideline opposite of the cards that were lined up ready to be picked up by the PAX.

The Thang:

PAX went one at a time and bear crawled to cards, pick any card, and lunge walk back to the PAX who held plank at times, and held squats down at times.

The following exercises were completed:

30- 4 count alternating lunges, 20-bobby hurleys, 40-4 count flutter kicks, 40-4 count lbcs (twice), 140 sec wall sit, 10 each side-Nolan ryan, a lot-squats, a lot-wide squats, and 140 sec-plank hold.

11 burpees for the train. YHC ran out of time for the 22 burpees that the PAX owed to the trains.

COT:

Pledge, announcements, prayer requests, prayer

DEVO:

YHC asked for prayers about two couples that are close friends of his that are nearing divorce, as the military has taken them away from their families and their careers. YHC continues to pray for these couples and talked to the PAX about love and how 1 Corinthians 13 talks about how love endures, as well as how we need three things in our marriage and in our individual lives: faith, hope, and love. YHC’s friends struggle with faith and place value on their “stuff” and continue to wonder how they have everything and still are not happy. God loves us and is faithful to us no matter what, and we have to make our marriages a priority all the time, and not give up on our spouses. YHC continues to talk about importance of having someone to talk to about anything that causes anxiety or depression. Reach out to your fellow PAX, and  don’t do life alone!

The Perfect Workout for Runners

  • When: 20180315
  • QIC: Boucher
  • The PAX: Stringbean, Mack, Chowdah, BCG, Redo, All In, Futurama, Juliet, Wee Woo, Saget, Urkel, Ophelia, Wiper, Snowden, & Boucher


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Weather – 37 degrees and brisk

PAX – 15 men

COP: Nothing special.  Get the blood moving.

The Thang:

-Get a block.  Muster at tennis court.

BUY IN – complete 25 Burpees

Complete the following couplets of exercises with the rep scheme 21-15-9:

  1. Push ups & Flutter Kicks – Bear crawl across to transition
  2. Squats & WWII Sit ups – Bear crawl across to transition
  3. Block Swings & Leg Lifts – Cusack the block to transtion
  4. OHP w/ Block & LBCs – Cusack the block to transtion

CASH OUT – complete 26 Burpees

Mary: N/a

Numerama: Dun

Namerama: Dun

Pledge: Dun

Announcements: P200, Shamrock Shuffle, Mud Run, Walk 4 Water

BOM

Frozen BOMBS at the Ditch

  • When: 20171230
  • QIC: Redo
  • The PAX: Snowden, Humpday, Boucher, Saget, Cosine, Bubblehead, Sophia, and One Bar


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CONDITIONS: 29 degrees…but not raining

The Warmup: 

17 SSH

17 Imperial Walkers

17 Don Quixotes

LBACs forward and backward on your own

Pax were told to mosey to the basketball court for further instructions

THE THANG:

Pax were instructed to get a battle buddy and were introduced to the BOMBS workout, as none of the pax had heard of said workout.

B-Burpees, O-overhead claps, M-merkins, B-big boy situps, and S-squats, with one performing exercise while other pax runs some marked distance. Typically this is done with reps of 50, 100,150,200, and 250.

I wanted to send 2017 on her merry way with a bang of a workout, so i informed the pax we would be starting with:

200 burpees, 300 OH claps, 400 merkins, 500 bb situps, and 600 squats. (it seemed like a good idea) One pax would start exercise while other partner ran around the tennis court.

200 merkins were completed by all teams, 300 OH claps were also completed by teams. Due to time constraints, merkins, BB situps, and squats were cut short, but many reps were done by all teams. The group finished all 600 squats together and we finished with a strong circle of 17 monkey humpers. Recover recover

Mary: no time for her today

Pledge, numberama, nameorama

Prayer requests and prayer for those dealing with medical issues, cancer, and unknown medical issues, as well as those living in countries that are not as fortunate as us here in the USA.

Moleskin: The idea of this workout was supposed to be a total of 2000 reps (200, 300, 400, 500, 600) plus 17 monkey humpers would equal and send off 2017; however, time NOT EFFORT, did not allow us to complete this feat! T-CLAPS to those everyone for pushing through to the end.

DEVO: Hebrews 12:11 No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. I talked about how discipline prepares us for the storms of life. Discipline prepares us for events that we complete, and discipline helps up be better at work, home, with our kids. Discipline allows us to be the calm in the storms of life. Boucher added that discipline is different than motivation in that motivation fades while discipline is lasting.

 

 

Coin Toss

  • When: 20171216
  • QIC: Saget
  • The PAX: TKO, Boucher, Redo, Drumstick, Ophelia, Harbaugh (Double Respect), City Slicker, Cosine, Wee Woo


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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: Brisk 32 degrees

FNGs: None

COP:  SSH x 20, ‘Mericans x 20, TTT x 20, Imperial Walkers x 20 in cadence

The Thang: The QIC was struggling between two excellent workouts so he left it chance. The PAX was given the option of two hero WODs, Andy and Arnie. The coin toss was heads and the PAX chose to accept Andy over deferring for Arnie. Everyone moseyed over to the block pile to grab a coupon and hustle to the path across the street. Exercises were to be completed in the following order: Squats with the block x 25, Block Jumps x 50 (single count only after the true difficulty of actually getting ones legs up and over the short side of the block), Deadlift with the block x 75 (mumbling was heard how this was no different than squats), 1.75 x mile run, Deadlift with the block x 75, Block Jumps x 50, and Squats with the block x 25. Coupons were returned and the PAX planked until the six was in.

Mary: Flutter Kicks, LBC, WWI sit ups, Freddy Mercury, Monkey Humpers, Burpees, American Hammers, Mountain Climbers, V ups

Numberama: 10

Namerama:  TKO, Bouche, Redo, Drumstick, Ophelia, Harbaugh (Double Respect), City Slicker, Cosin, Wee Woo, Saget (QIC)

Pledge and COT

Announcements: Cocoa 5K Same Day

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Devo:

Colossians 3:13-14The Message (MSG)

12-14 So, chosen by God for this new life of love, dress in the wardrobe God picked out for you: compassion, kindness, humility, quiet strength, discipline. Be even-tempered, content with second place, quick to forgive an offense. Forgive as quickly and completely as the Master forgave you. And regardless of what else you put on, wear love. It’s your basic, all-purpose garment. Never be without it.

Several points to remember: Don’t fuel the fire of the skeptic by bickering with each other, forgive one another because the peace of the Lord will fill you (don’t take a F it attitude for it will drain you emotionally and spiritually), be honest with yourself and ask why you are angry with your brother because if it a frustration from a personal weakness consider yourself fortunate that he has your back as he is fortunate that you have his.

Sweet 16 with Blocks

  • When: 20171214
  • QIC: TKO
  • The PAX: Humpday, Saget, Banjo, Snowden, BCG, Ophelia, Boucher, Redo


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No FNG’s so the disclaimer was not needed.

Warm up:
Everyone grabbed a Block (all though the Q called it a brick) and gathered back near the flag. Warmed up with a round of 11’s.  Merkins and Over head Extensions.  The PAX had some things to say about warming up with 11’s as well as the Q’s lack of knowledge concerning the proper names of each exercise.

After everyone had warmed up nicely, we Indian Ran (or Snowden would say, “Indigenous Peopled”) to the park about 1/2 mile a way.

The Thang at the Park:
Separated Pax into 3 groups with each man still caressing his own Block.  We had 3 stations, one for squats with the block, one for Curls for the Girls and one for Step ups onto benches with the Block in the Arms.  Each group preformed the exercise at said station for a rep of 16 and then rotated through the stations. Once back at original station repeated at 15 reps and with the goal to continue till we reached 1 rep.  The Groups made it to 8 reps  and then finished with last round at 16 due to lack of time.  Most used the Block and some modified.

Mary at the Park:
49 Flutter Kicks

After Mary we had to make it back to the AO a 1/2 mile away so Q decided to have a MOBILE DEVO & PRAYER on the way back to save time.

MOBILE DEVO & PRAY:
Greater love has no one than this: to lay down one’s life for one’s friends. – John 15:3
We have been called to lay down our lives for on another and help carry each other’s burdens.  Conversation was lively. Some in the PAX have had some rough moments as of late and the group has noticed the importance of being in community .  “F3 is not just about a Beat-Down but it’s about Being Better Together!”  Prayer request were shared and prayed over as we journeyed  back to stow the blocks.

Pledged it up and headed into the day.

Building A Team

  • When: 20171130
  • QIC: Stalker
  • The PAX: Wiper, Boucher, Sakrete, Sofia, Stringbean, BCG, Urkel, Wee Woo, Ophelia, Drum Stick, Hacker


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Intro: 12 men found out that the building materials for the foundation of teamwork can be actual building materials. This morning’s BC was not especially hard, but learning to work together was worth the trade-off.

Disclaimer: Given. No FNG’s.

Warmup: imperial walker, squats, monkey humpers, merkins

Thang: Grab a block, a section of rebar (about 3′ long and 10#-15#), and a battle buddy. Working in pairs, slide the rebar through the block to team-carry both blocks and both rebar, with one man in front and the other behind him. With a 3′ section of rebar, the PAX quickly learned that it’s easier if the pair are instep with each other.

At the first stop, form a circle with a block and rebar in the gap between each man. Grab the rebar on each side of you, and standup TOGETHER. The first exercise is the curl – TOGETHER. If you are slower than the man beside you, the block will slide onto your hand. If you are faster than the man beside you, you have just sent the block onto his hand. Curls x15.

Team-carry to the next stop and circle up.

The next exercise was the OHP. TOGETHER. It took the PAX a few attempts to get the rebar shoulder height together. OHP x15.

Team-carry to the next stop and circle up.

The next exercise was the squat. TOGETHER. This proved to be difficult to maintain proper form. Squats x15.

Team-carry to the next stop and circle up.

The next exercise was the combat situp. Man #1 did situps with his feet in the block and the rebar held in front. Man #2 sat on the block and resisted the situp by pushing against the rebar. Flip flop. Situps x20.

Team-carry to the next stop and circle up.

The next exercise was the Ring of Merkins. Starting with right hand on your block, do a merkin, then rotate to the right so that the left hand is now on the block. Continue until the PAX return to their own block. It took a coordinated effort to both stay ahead of the man to your left, and not run over the man to your right. Merkins x24.

Stow coupons.

Mary: None.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: At dinner last night, I was telling my wife about Meghan Markle’s (Prince Harry’s bi-racial fiance) story about when she was 12 and had to check the box on a standardized test. You know the box – the one that asks if you are black, white, Asian, or Hispanic. Meghan did not know which box to check. She feared that choosing either black or white would dishonor one of her parents, and left the box blank. This upset her deeply.

Following along with my story, my 1st grade teacher wife related her own experience with “the boxes” in her classroom. Many of her kids did not know which box to check either. One child observed that he was “brown, not black”. Another said she was “kinda pink, not white”. Before that moment, these innocent children had no labels for themselves or their classmates and had never considered that they were somehow “different” than the child next to them. Some stupid standardized test forced the children to place themselves into a box, and now their classmates were also in a box. This made my wife sad.

When Meghan told her father about the situation that night, he contemplated quietly, then told her, “Draw your own box.”

My two take-aways are this: 1. If we truly aspire to be one people, one nation, one world, then let’s STOP placing each other in a “box”, and 2. Don’t let anyone define you. Define yourself with your actions…draw your own box.

Eh – Looked better on paper

  • When: 20171017
  • QIC: Stalker
  • The PAX: TKO, Boucher, Redo, Futurama, Wiper, WeeWoo, McFly, Snyder, Snapper, Stringbean, Harbaugh (respect), Parkay, BCG


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Intro:  YHC tried to recycle a tough Seismic BC into an even tougher Ditch BC.  Maybe it was the low humidity or the cool temps, but let’s just say that some workouts look harder on paper. Here’s a fun fact: backwards lunges with a block overhead is not really that difficult – it’s just awkward and time consuming. Keep it simple, YHC! 14 men showed up to watch the “Eh” unfold.

Disclaimer:  Given

Warmup: TTT, Hillbillies, Squats (low and slow), Jog around the tennis court.

Thang: 11’s with blocks. In a circle at the basketball court, 10 derkins (hold the down for a 10-count first), then overhead lunge walk backwards for 10 paces, then 1 block situp, then lunge back to the circle. Repeat 9:2, 8:3, 7:4, 6:5, 5:6, 4:7, 3:8, 2:9, 1:10.

11’s with blocks. Curls and Tri Extensions. (YHC trying to salvage a subpar BC).

Mary:  Right side LBC (left ankle on right knee, right elbow to left knee) x15, Left side LBC x15, LBC’s x 50.

Stow blocks.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: If you can change your circumstance, change it. If you can’t, change your perspective about the circumstance.

Rent was due. Had to Pay the Man!

  • When: 20171005
  • QIC: Boucher
  • The PAX: Urkel, Drumstick, Futurama, Redo, Wee Woo, McFly, Stalker, Honey boo boo, Humpday, Saget, Major Dad (Respect), Airbag (FNG), Snyder, Peaches (Respect), Cheech, Ginger, Ophelia, TKO, & Boucher.


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Intro:  Hot & Humid.

 

Disclaimer:  One FNG.  Welcome Airbag.  Disclaimer given.

 

Warmup:  Side-straddle hops, Arm Circles, Merkins, Imperial Walkers, and Squats

 

Thang:  

 

Rent is due.  Time to pay the Man.  Once the man is paid we can have a little fun.

 

Mosey to block pile, grab a block, and muster at the basketball court.

 

The Scheme of Maneuver was to complete 5 rounds of the following as fast as possible:

-20 Merkins on the Block

-20 Squats with the Block

-20 Situps with the Block

-20 Overhead press with the Block

-1 lap around the tennis courts with the Block

*once complete, ditch the block and continue the same routine until all PAX have completed the prescribed sets/reps.

 

Split into 3 teams of 6 or 7 PAX for some relay race action.

-1st Relay – Suicide with 3 Merkins at each line.  PAX not running are holding plank.

-Winner gets 7 burpees.  2nd place gets 5 burpees. Last place gets 3 burpees

2nd Relay – Sprint down to other end of basketball court and do 5 burpees

-Winner gets 3 burpees. 2nd place gets 5 burpees.  Last place gets 7 burpees

 

Stow blocks.  Muster at flag.

 

Mary:  No time for Mary.

 

Pledge, Announcements, Devotion, Naming of FNG, Prayer Requests, and BOM.

 

Devo: Work.  God worked to create the heavens and the earth and all creatures inhabiting the earth including man.  Man is created in God’s image so we too are called to work.  Through the ages, man has altered the view of work and oftentimes is not God’s view of and intent for work.  We must know that God called us to our place of work whether it is in a ministry, government, education, business, etc.  These areas of work are where God has placed each of us.  In addition, there is no hierarchy or caste system when it comes to fulfilling the Great Commission.  Not everyone is a missionary.  Not everyone is a businessman.  We need to focus on the work God has called us to do and steward effectively those positions.

 

References – “Why Business Matters to God” – Jeff Van Duzer

“Every Good Endeavor” – Timothy Keller

The Creek Welcomes October with Intervals

  • When: 20171002
  • QIC: Snowden
  • The PAX: Bouche, Honey Boo Boo, Humpday, TKO, Sophia, Wee Woo, Cowbell, Caviar, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  Low 60’s.  Fantastic.

No FNGs, but a new face at the Creek.  Mr Sean McSwain aka Boucher made his first post under duress at The Creek.  Amazing!

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

The Thang:  0.5 Mile Warmup.   800m repeats around the pond with 400m (1/2 lap rest intervals).  AMRAP.

Announcements:  Q School Saturday at the Ditch 0700, North Charleston Launch 10/14 at Danny Jones, The Oak 10/21 at Oakbrook YMCA

Pledge – Succesffully Spoken

BOM – Completed

Devo:  Phillipians 4:12-13.  Through faith we are equipped to handle the highs and lows of life.  Gain perspective through prayer, reflection, and the love and support of those that surround you.  His work is not always done through miracles (although sometimes it is). But when you are practiced in faith, prayer, reflection and you are intentional about fellowship with those that you love you gain perspective to move “through” the valleys of life.  Thanks for sharing your perspective Boucher.  From TKO: Paul wrote those letters to the Phillipians after enduring 7 years under extremely challenging personal experiences.  Imagine!

September Swamp Fox

  • When: 20170928
  • QIC: McFly
  • The PAX: Humpday 5, Futurama 6, Boucher 5, Honey Boo Boo 5.5, Saget 5, Hacker 3, Drum Stick 5, Ophelia 5, BCG 6, TKO 6, Snapper 5, Conehead 4, Rhonda 6, Cosine 4.75, Snowden 5.222222, Buzzard 5, Sophia 4, Urkel 5, McFly 5, Wee Woo 5


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Great Day for the Swamp Fox!  Approximately 70° and clear.

No FNG’s were present but several new PAX showed up for their first Swamp Fox and did great. All in all we had 20 PAX and everyone did outstanding!

Warm up was 10 Don Quixote IC, 10 TTT IC

The Thang-  Everyone grabbed a block and headed to the trail for as many rounds as possible of the following:

20 Burpees

20 V Ups

20 Squats with a Block

And a .4 mile Run

The first round was on Q and after that everything is oyo. That said, PAX usually stick with some buddies and everyone is working out near each other.

Great job to all who did their best and bettered themselves!  Congratulations to those who got 6 rounds in or just did better than last time.

Pledged it up.

Announced The Oak and Q School

Prayed for those who continue to be hurting from the effects of the storm.

 

Devo was focused on James 4:14 – “What is your life?  It is even a vapour that appeareth today and then vanisheth away.”

We don’t know how long our life will be but it is just a dot on the time line of eternity.  The Bible says “it is appointed unto man once to die and after this, the judgement.” Are we ready for that?

 

Also, how are we investing our life?  Are we wasting it by pouring it into things that don’t matter or are we investing in things that do?