Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Different Kind of 4 Corners

  • When: 20210127
  • QIC: Olaf
  • The PAX: Uga, Dollywood, Cornhole, Flash, Brokeback


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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: Low 60’s with intermittent rain showers

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

YHC had the pax grab 4 blocks to the the corners.  YHC’s 2.0s were talking one day about a game they play in gym class called 4-corners.  There is a person that is “IT” and they cover their eyes in the center while the rest of the kids run to one of the corners.  Each corner has a number and color associated with it.  The person who is it, calls out a number or color, and those in the associated corner are out.  Rinse and repeat until only one kid remains and they are the next person to call out corners.  YHC thought this would be fun with a deck of cards and each corner would be a suit… YHC started while all of the other pax picked a corner.  The card was picked and the pax had a choice to either:

1) do the exercise on the card with the winners while the losers jail breaked across the parking lot (for the listed number of reps or until the losers got back), or

2) Jail break across the parking lot while the losers did the exercise the entire time while the winners jail breaked the parking lot

Each pax took a turn picking the card (and being an automatic winner). Completed 4 complete rounds before time was up…

Mary: Not done because of time

Numberama: 6

Namerama: Uga (R), Dollywood, Cornhole, Flash, Brokeback, Olaf

Pledge and COT

Announcements: Relaunch of the Ditch at 0600 on Saturday and unspoken prayer requests.

Devo: YHC is reading the book on intimacy and it was discussing anger and how when we get angry, it is usually because we are either; Hurt, Frustrated or Afraid.  Getting mad and angry doesn’t solve the situation so it is important to get to the root cause and figure out how we can address the true feelings.

Moleskin:   A few pax fartsacked because of the threat of rain, and for the most part it wasn’t bad, but near the end, it did get a little heavier.  Been a long time doing a BC in the rain… at least it was warm.

Back in the Saddle Again (Day 2)

  • When: 20210105
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel


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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: 39/40 but didn’t feel too cold

FNGs: None

COP:  Not at this AO

The Thang:

Brokeback walked with Urkel and Grid Square who walked.  The rest ran…

Mary: light stretching

Numberama: 7

Namerama: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel, Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday. GC/MC P200 team may have some openings if anyone is interested.

Devo: YHC’s word/direction for 2021 is “intimacy” which would be weird for a single HIM if the definition is only based on sex.  But the true definition is having “shared” experiences. We found what was important during 2020 and there was a lot of time for intimacy with our families.  Moving into 2021, we shouldn’t forget this and as things open up, we need to focus on the relationships that we want intimacy in.

Moleskin:   The group of runners started out at a sub-10 minute pace and end up with negative splits for the 4 mile run.  This was definitely faster than the group was use to as a whole and definitely a PR for Oops who YHC has been trying to encouraging to believe that he could run at a sub-10 pace.  Good Job Oops!

Back in the Saddle Again (Day 1)

  • When: 20210104
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome)


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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: 40 but nice

FNGs: Dollywood

COP:  SSH (IC) x20, Don Quixotes (IC) x15, Hillbillies (IC) x10, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC modified first BC he Q’d.  After grabbing a block, each of the pax (excluding FNG) grabbed a weike from Olaf’s can and to the first corner .  In turn, each pax led the first exercise on their weinke (10 reps).  First corner was upper body where many, many merkins were done.  Pax then grabbed their blocks and moseyed over to corner 2 for legs, corner 3 for Abs/Core and finally corner 4 for cardio, which ended with 2 rounds of Burpees.  One round was enough so YHC had pax stow the blocks for Mary.

Mary: American Hammers (IC) x25, LBCs (IC) x25, Reverse Crunches (IC) x25, Boxcutters (IC) x25

Numberama: 8

Namerama: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome), Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday.  Many races cancelled or moved to virtual, but keep a look out as there are some smaller ones out there.  Prayers for Grid Square and possible new “dream” job.

Devo: With all of the unrest in 2020, YHC discussed how we handle judging people and cautioned about Pax online presence.  There have been many friends that have made online comments and it has completely ruined their reputation. Heard about actor who made online comments that went against the “popular” opinion and crowd was asking for her to be fired.  We have to be cautious about what we say and make sure that it is true, honest, uplifting and of good report.  And we also have to be kind and respectful of comments made that are different than our own.  Sometimes the best policy is to not say anything at all.

Moleskin:   YHC had not Q’d a BC in quite some time and was feeling like a sad clown again, so he jumped in and will Q the Den all this week.  Nothing motivates more than jumping back in and leading…

Be prepared…..short weinke vs. long weinke

  • When: 20200918
  • QIC: Chowdah
  • The PAX: Oops, GI Jane, mr.pheeny, olaf, brokeback, cornhole


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Intro: Q had to leave at 0459 to go to the gas station next door to poop

Conditions: 70 and muggy

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
They did the usual, probably, but after a 30 min ride getting over there, YHC had to poop!

The Thang:
4 corners w block

50 reps each corner,  corners labeled upper body, legs, core, and 10 burpees

Pax were paired up and given ability to choose exercises, most of the standards were chosen w little deviation

Once each corners reps were completed, pax left their blocks, ran ahead to next corner and back to retrieve said block and so on and so forth

3 full revolutions were completed

2.25 miles we’re traveled

 

6 Minutes of Mary: had a core corner

No time at end

Numberama: 7

Namearama:
Oops, Mr.Pheeny, Olaf, cornhole, GI Jane, brokeback, YHC

Announcements:
Ruck for hunger, volunteer opportunities/ 2nd-3rd F coming up

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo:
In life, Be prepared!

Moleskin: 

Is it ok to have a short weinke and switch it up and give the PAX an option to choose their own?  Perhaps, given the proper format, pairing up, staying together, etc.  It is also important to note no FNG’s present, but they would have been fine, I think?  What do you think?

Bout the Benjamins

  • When: 20200826
  • QIC: Cornhole
  • The PAX: The Den


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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: 76 degrees and humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial

The Thang:

This exercise consisted of four exercise activities utilizing the entire parking lot to complete a round.

A round consist of;
Activity 1- 25 reps of upper body.
Activity 2- Various Moseys to other end of parking lot.
Activity 3- 25 reps of core body.
Activity 4- sprint back to beginning of lot.

Rinse and repeat.
Total of 7 rounds completed

Mary:

Q figured we needed to practice spelling our ABC’s with our legs while on our 6 with feet elevated 6 inches.

Numberama: 6

Namerama:  Brokeback, Mr. Feeney, Oops, Olaf, GI Jane (R), Cornhole

Pledge and COT

Announcements:

Devo:

YHC shared thanks and appreciation of F3. Thanked entire PAX for the continued push and accountability.

Moleskin: Keep driving to be a healthier HIM

Starfish x3

  • When: 20200617
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 70 degrees and humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

We complete 3 rounds of Starfish.  Increasing reps 1 to 21 with the main exercise being alternated between each of the auxiliary.  So every odd number is the core exercise.  1 merkin, 2 SSH, 3 Merkins, 4 Freddie Mercury, 5 Merkins…..etc.

The first round was upper body with Merkins surrounded by SSH, Freddie Mercury, shoulder touches, and curb dips

Round 2 was squats surrounded by mountain climbers, flutter kicks, Bobby hurley, and lunges.

Round 3 was core.  American Hammer surrounded by box cutters, LBC, imperial walkers, and something else…

Mary:

Round 3 took care of that.

Numberama: 7

Namerama: Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R), Cornhole, Brokeback

Pledge and COT

Announcements:

Devo:  The devo was a word on compassion.  We show the ultimate compassion when we share our faith with another.  The other side of compassion is that you have to have a relationship with a person in order to have compassion for them.

Moleskin:  The Pax was surprised by the quality of the workout today!  Good push by the men!

Spin the bottle

  • When: 20200615
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 70 degrees and Raining

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Spin the bottle was the game.  The Q started spinning the bottle.  The bottom of the bottle chose the reps and the top of the bottle chose the exercise. We did various reps of various exercises for 45 minutes.

Mary:

We did some during the workout.

Numberama: 5

Namerama: Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R)

Pledge and COT

Announcements:

Devo:  YHC shared a celebration of the successful graduation.  Not much for the Devo, but just wanted to share with his brothers.

Moleskin: The moleskin here was the 5 guys that showed in the rain!  I appreciate the brothers that post in the rain to get better.  It isn’t comfortable, it isn’t easy, but that makes us special.  Good work brothers.

Total body burnout—part 2

  • When: 20200610
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 70 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Finishing off the lower body burnout today.  The Pax completed 100 reps of each exercise as fast as the Q could complete it.  Sometimes the Q completed 40-50 reps, other times only 10 reps at a time.  Either way we completed 100 reps of each exercise with a “staying alive” in between each exercise.

Exercises completed:

Squat with a block

Skaters? Backward lunge crossing behind other leg

Goblet squats

Lunges

Calf raises

American Hammer

Mary:

Just the last 100 reps of American Hammer

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R), Uga, glowstick, Cornhole

Pledge and COT

Announcements:

Devo:  Continued convo about racism in America.  Good perspectives shared as we talk about this pervasive issue and how to move forward.

Moleskin: We finished off the lower body…this one is going to hurt!!  The Pax came back for more after part 1.  It hurt but it felt good!

Total body burnout—part 1

  • When: 20200608
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 70 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Today was a burnout kind of day.  The Pax completed 100 reps of each exercise as fast as the Q could complete it.  Sometimes the Q completed 40-50 reps, other times only 10 reps at a time.  Either way we completed 100 reps of each exercise with a lap around the church (.25 mi) in between each exercise.

Exercises completed:

tricep extensions

OHP

derkins

curls

modified pullups

freddie Mercury

Mary:

Just the last 100 reps of Freddie Mercury

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R), Uga, Tecmo, Cornhole

Pledge and COT

Announcements:

Devo:  Continued convo about racism in America.  Good perspectives shared as we talk about this pervasive issue and how to move forward.

Moleskin:  YHC planned time burnout the whole body, but only got to the waist.  That is ok, the PAC was wasted and we could hit the lower body next time!  Great push!  The warm, humid weather has got us drenched in sweat! Back to summer!

It’s Good to be King

  • When: 20200605
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 73 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Today was the monthly Fitness Test for The Den.  It is the King of the Corner.

The Pax completes 10 rounds of the following exercises as fast as possible.  Fastest time is the King for the month.

20 OHP, 20 squats with block, 20 curls, 20 LBCs, and sprint 30 yards and complete 10 burpees.

 

Mary:

No more (see above)

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Thumper, Weezer, Hacker, Outhouse, and Uga

Pledge and COT

Announcements:

Devo: The devo was the Qs perspective on the world response to the murder of George Floyd.  Listen to what people are saying.  Racism and prejudice are unfortunately constant realities in the world.  For any that think because they “aren’t racist” there isn’t a problem, they are part of the problem.  The hope is not for protest to stop, but for the world to change.  At some point, we must judge people for who they are, not the color of their skin.

Moleskin:  We has quite the competitive fitness test today.  Outhouse won by half a round, but Weezer and Uga gave chase the whole time.  Outhouse was inspired by the memory of his good friend and the loss of his father.  Good win in his honor!