Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

MO is the same only the pax have changed_3

  • When: 20191121
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, Oops, GI Jane (R), Magoo


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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: Upper 30s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 6

Namerama: Mr. Feeny, Brokeback, Oops, GI Jane (R), Magoo, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: A lot of work required to get the results that you want.  Are you willing to put in the work? – Revisited Again

Moleskin: Glad to have GI Jane actually run with us vs. passing him in the neighborhood.

MO is the same only the pax have changed_2

  • When: 20191114
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, Oops


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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: 40s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 4

Namerama: Mr. Feeny, Brokeback, Oops, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: A lot of work required to get the results that you want.  Are you willing to put in the work?

Moleskin: Good turnout for a cold morning…  YHC forgot his phone.  Outhouse may have been there, I can’t remember…

HIITing it Hard and Heavy

  • When: 20191106
  • QIC: Olaf
  • The PAX: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, Wolverine


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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: Right around 60…  Glorious

FNGs: None

COP:  SSH (IC) x25, Imperial Walkers (IC) x20, TTT (IC) x10, Finkle Swings (OYO)

The Thang:

Pax grabbed a block and met back in a circle.  YHC pulled out his interval timer and can of weinkes.  YHC instructed pax there would be 5 rounds of 4 exercises, with short rests in between.  For each round, YHC would grab a weinke from his can and would instruct cadence during the workout (or at least at the very end so everyone finished strong).  Times for each round varied:

  • Round 1: 30 sec/10 sec
  • Round 2: 45 sec/10 sec
  • Round 3: 60 sec/15 sec
  • Round 4: 90 sec/20 sec
  • Round 5: 60 sec/15 sec
  • Round 6: 45 sec/10 sec
  • Round 7: 30 sec/10 sec

When the round was complete, there was an additional 20 seconds of rest and YHC would get a new weinke for the next round.  All rounds were completed, pax were fully worked out, and blocks were stowed.

Mary: She was good

Numberama: 10

Namerama: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, Wolverine, Olaf

Pledge and COT

Announcements: Ruck for Hunger (11/16 @ 9 am), Thanksgiving Day Convergence, Summerville Parade (12/8), F3 Christmas Party (12/12).  Prayers for pax on IR.  Broke Back gave a praise report that even with 4 bulging disks, his recent Drs appointment showed that his levels were excellent and that he couldn’t have done it without F3.  Great motivation!

Devo: A prayer request was brought up concerning Pax that had become sad clowns and that was exactly what YHC has planned on bringing up.  There had been a lot of pax that have fallen off.  While the Den numbers have been good, the Ditch has suffered.

Moleskin:   This workout always spurs on extra “that’s what she said”s.  Always a good time.

When We All Work Together, We’ll All Do Burpees

  • When: 20191030
  • QIC: Olaf
  • The PAX: Brokeback, GI Jane, Outhouse, Tecmo, Wolverine, Oops


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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: Mid-60s.  Wet parking lot

FNGs: None

COP:  SSH (IC) x15, Imperial Walkers (IC) x15, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC had his can of weinkes and pulled out an old one from the Ditch.  Each pax in turn pulls a weinke and chooses one of the 4 exercises.  The number of reps was based on the exercise picked: Upper Body = x2, Legs = x3, Core = x4, Cardio = x5.  They would then lead the number of reps and then the pax to his left would lead the same number of reps.  Rinse and repeat until all pax lead the exercise.  In the end, pax would do 14 – 35 reps of an exercise.  The pax to the left would then pull another weinke and process repeated until time was called.

Mary: None needed.

Numberama: 7

Namerama: Brokeback, GI Jane, Outhouse, Tecmo, Wolverine, Oops, Olaf

Pledge and COT

Announcements: Ruck for Hunger, Thanksgiving Convergence, Christmas Party, Summerville Parade, Anniversary Party and a reminder about all of the F3 Impact Challenges.

Devo: YHC had a conversation with a friend and how events were knotted but all leading to 1 point.  So often we take things that happen as coincidence, but looking back, we can see how God tied the events together to get us where he needed us.  Need to make sure that we consider events and people that we think are random and make sure we are open to where God is leading us because it may be different than what we think.

Moleskin:   Another good work out using YHC’s can…  All worked together and picked what was best for the group…  Except GI Jane, who picked Burpees (x5)…  SMH

MO is the same only the Pax have Changed

  • When: 20191003
  • QIC: Olaf
  • The PAX: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, 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: 60s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 4

Namerama: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, Urkel, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: God asks us to give of our time, talent and treasure.  It’s not about how much, but rather that we are giving up our agenda, our way.

Moleskin:   Double digits again.

Finishing with a Flutter (or 75)

  • When: 20191023
  • QIC: Olaf
  • The PAX: Cornbread (Welcome), Brokeback, Tecmo, Mr. Feeny, Outhouse, Maybelline, Uga, Flex Seal


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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: Mid-50s but dry

FNGs: None

COP:  SSH (IC) x20, Don Quixote’s (IC) x10, Hillbillies (IC) x10, TTT (IC) x10

The Thang:

Slight variations to Mary and Mar(m)tha to include some legs since YHC shoulders are shot. Pax paired up.  Dora consisted of:

  • 100 Squats
  • 200 LBCs (IC)
  • 300 Curls for the Girls
  • 400 Flutter Kicks (IC)

Other pax made their way across the parking lot, stopping at 3 points to complete 5 Burpees, 10 Calf Raises (IC), and 15 Mountain Climbers (IC), before returning to their partner and taking over the Dora.

Mary: Included in the Thang!!

Numberama: 11

Namerama: Brokeback, Mr. Feeny, Weezer, Outhouse, GI Jane (R), Wolverine, Dovetail, Used To, Winslow (R), Oops, Olaf

Pledge and COT

Announcements: Lots of Holiday announcements.  Ruck for Hunger (11/16), Thanksgiving Convergence, Christmas Party (12/12), Summerville Parade (12/8) & possibility of GC or MC parade, Anniversary Party (1/9).  Prayers for Winslow’s 2.o

Devo: YHC discussed past sermon about giving of time, talent and treasure.  It’s not about the amount or the actual “things” but rather are we willing to give up our agenda, our way, for God.  We have talents that we use for work and our free time, are we using it for God.

Moleskin:  There was good middle school mumble chatter this morning: Used To was disappointed not seeing YHC’s pole.  I told him I would pull it out again soon. And having odd numbers, Wolverine was excited to be part of a 3-some. Even with that, the Pax finished strong and all finished up with the last team completing 75 flutter kicks.

Crispy in the Hole

  • When: 20191017
  • QIC: Olaf
  • The PAX: Saget, Goober, Brokeback, Tecmo, Mr Feeny, Hacker


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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: Crisp in mid-50s

FNGs: None

COP:  We ran

The Thang:

We ran…

Mary: We ran

Numberama: 7

Namerama: Saget, Goober, Brokeback, Tecmo, Mr Feeny, Hacker, Olaf

Pledge and COT

Announcements: Be on the lookout for upcoming Christmas/Holiday events.  Pray request for Goober’s Brother-in Law’s father

Devo: YHC talked again about what God spoke to him about on the mountain in not limiting Him.  Just read James 4 where we boast in the future and what we will do but we don’t know.  It’s good to plan for the future, but are we limiting what God can do because WE set the path.

Moleskin:   Cool running this morning and Saget pushed YHC to 5 miles under 45 mins.  Excited for better running weather.

Pax Favorite, Olaf’s Pole of Pain

  • When: 20191004
  • QIC: Olaf
  • The PAX: Brokeback, Tecmo, Outhouse, Mr Feeny, Weezer, Prayer Request


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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: 70s…

FNGs: None

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

The Thang:

Per Friar Tuck’s request YHC brought out his Pole of Pain.  The pole has weinkes pinned to it; exercises on one side and the number of reps on the other.  Some had the the number showing and some had the exercises going.  Pax split into 2 teams to “compete” against each other.  A Pax from each team would run to the pole, pull off one of the weinkes, return to his team and complete the exercise.  Some of the weinkes were misleading, like 50 was showing, but the exercise was 50 seconds of rest, or 1 showing, but it was one lap around the building…  this made the Pax choose carefully and quickly to pick what they thought was the best option.  The pole had 70 cards on it and the last weinke was pulled right on time.

Mary: not needed

Numberama: 7

Namerama:Brokeback, Tecmo, Outhouse, Mr Feeny, Weezer, Prayer Request, Olaf

Pledge and COT

Announcements: Prayer Request for Men’s Hike, Mr. Feeny’s brother-in-law, Saget’s M

Devo: YHC had a situation where he had to make a choice lately.  It was a hard choice and he went against logic and with his heart.  Like the Pole of Pain, sometimes we choose the things that we think are going to be easier, but they aren’t and vice versa.  We have to really listen to God to know what the choices are and what he is telling us because it isn’t always the easiest or most logical choice.

Moleskin:  Olaf’s Pole of Pain is a big hit and unfortunately Friar Tuck missed out along with a few other HCs.

Did I Really Forget to do a Post and Back Blast

  • When: 20190911
  • QIC: Olaf
  • The PAX: Mr. Feeney, Coach K, Oops, Limp Bizkit, Dovetail, GI Jane, Outhouse, Brokeback, Tinder, Used To


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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: Don’t Remember

FNGs: None

COP:  Not Sure but I am sure it included SSH and TTT

The Thang:

I am positive it was a good one.

Mary: We did some…

Numberama: 11

Namerama: Mr. Feeney, Coach K, Oops, Limp Bizkit, Dovetail, GI Jane, Outhouse, Brokeback, Tinder, Used To, Olaf

Pledge and COT

Announcements: Stuff going on…

Devo: Everyone was honoring 9/11 but YHC discussed the importance of getting over the past.  Sometimes we live in the past and we need to work at moving forward and not letting define you…

Moleskin:   Somehow YHC completely forgot not only to do the Back Blast, but also the Post Blast.  Thank goodness I recorded it to have the numbers and Pax…

Gambling with Math

  • When: 20190925
  • QIC: Olaf
  • The PAX: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane, Weezer, Winslow (R), Dovetail


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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: Upper 60s

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x10

The Thang:

YHC set up 6 cones: starting point and 5 stations.  Pax grabbed a block and dropped it at station 3.  YHC has his big die and explained that each station had a workout/reps assigned to it.

  1. 5 Burpees
  2. 10 Merkins
  3. 15 Curls for the Girls
  4. 20 Calf Raises (IC)
  5. 25 Flutter Kicks (IC)

Each pax would take a turn rolling the die and would pick the station numbers that added up to the number rolled on the die.  So if a pax rolled a 5, they could chose Flutter Kicks or Calf Raises and Burpees or Merkins and Curls or any other combination that added up to 5.  Round 2 introduced subtraction, so rolling a 1 meant that you could do Flutter Kicks and Calf Raises.  Only rule is that if multiple stations are picked, you have to return to the start in between.

Mary: None.  Lots of flutter kicks in the Thang.

Numberama: 12

Namerama: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane (R), Weezer, Winslow (R), Dovetail, Olaf

Pledge and COT

Announcements: Brought up the other AOs on this side.  Creek, Ditch, Hole, Table 32, and Pasture (Carnes).  Encouraged visiting other AOs.  Prayers for Mr. Feeney’s work stress.

Devo: Matthew 6:10 – On earth as it is in heaven…  We typically only think of eternal life as “future” and lasting forever.  Our mindset is “It’s hell on earth, I can’t wait to get to Heaven”, but the definition of “Eternal” is without beginning or end.  God promises his kingdom and abundant life now, not just in the future.  Are we taking advantage of that?  Are we putting things off for the future when God calls us to have the abundant life we crave now.

Moleskin:   Pax enjoyed the workout and some got really creative with their math and GI Jane said that he is going to adapt the workout for his ROTC students.  However, the consensus is that numbers are hard first thing in the morning.