Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I Don’t Know How Time Works

  • When: 20191122
  • QIC: Milton
  • The PAX: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy


by Leave a Comment

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

Conditions: Wet

FNGs: None

COP:  10 Laps

The Thang:

Tombstones: 4 Laps, Arms Only: 6 Laps

Tombstones: 4 Laps, Arms Only: 6 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

11’s: Freestyle and Breast Stroke

Mary: No Time

Numberama: 6

Namerama: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy, Milton

Pledge and COT

Announcements: Christmas parade Sunday (12/8), Christmas Party Thursday (12/12) Oak Rd Brewery

Devo: None

Moleskin:   Sugar Mountain is too cold to hear about your life.

Circuit Workout in the Pool

  • When: 20190809
  • QIC: Canadian Bacon
  • The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo


by Leave a Comment

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

Conditions: Very humid and wet

FNGs: None

COP:  10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10  of each
(Each partner does each activity 5 times)

Pool Circuit  3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

Toto’s revenge

  • When: 20181221
  • QIC: Toto
  • The PAX: Recount, Cisco, Hanging Chad


by Leave a Comment

Disclaimer: Not Given no new guys

Warmup: Swim 10 Lengths

The thing before the thang: Toto wasn’t feeling well. His throat was sore, and he was extremely congested. He never thought about not showing up. Remember your word means something. Not just in F3, not just at work, but in everything you do.

Sidenote: Cisco overslept, but he still came. Being late is bad, but not showing up at all is worse.

Thang: 

10 lap warm
4 Motorboat
4 Arms only
4 Dolphin kick
4 Closed fist
4 Underwater

Then we did 11’s!

The exercises were swimmer push up and pull-up.
Sprints set of ten
6 recovery
6 Butterfly 
6 recovery

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Toto

Hairy Winks Takes the Lead at Tsunami

  • When: 20181026
  • QIC: Hairy Winks
  • The PAX: Hairy Winks, Toto, Hanging Chad, Recount, Lotta Love, Hard Drive, Cisco, Redo, Canadian Bacon, Sugar Mountain,


by Leave a Comment

Conditions: WET!!! Its a swiming AO.

FNG’s None

Warm ups:

10 links Freestyle

4 links Motor boat

4 links Beer can holders

4 links Motor boat

2 links Butterfly

4 links Catchups

The Thing:

Each Pax will do 1 Usain Bolt 2 links while the PAX does wall push ups, in & outs, up-downs, flutter kicks

As many links as you can in 10 minutes

Sprint recovery ladder (started with 1 sprint 1 recovery and work our way up to 1 sprint 3 recovery)

Tread water 5 minutes

up-downs 1,2,3,4,5

Great VQ by Hary Winks.  We will look forward to his next Q.

Pledge

Announcements

BOM

Today is Sponsored by the Numbers 4 and 7

  • When: 20181019
  • QIC: Sugar Mountain
  • The PAX: Recount, Cisco, Hanging Chad, Canadian Bacon, Lotta Love, Speedo, Toto, Hairy Winks


by Leave a Comment

Great push by all.

Weather N/A

Water: Wet

Warm Ups: 10 links freestyle

Pre work: All were with 4 links

Motor Boat

Beer Can Holders

3 Pull 6 Kick

Fist Pounders

Zippers

Pull Freestyle

Catch Ups

Push offs

As quite as you can

The Thing: 7’s

1 links breast strok

6 links freestyle

Pax will swim decreasing one while increasing the other until 6 links breast stroke and 1 link freestyle

1-5 updowns started with 1 and worked our way up to 5

Tread water 5 minutes

Namearama

Pledge

Ball of Man

 

 

Individual Medley not Ironman

  • When: 20181005
  • QIC: Peg
  • The PAX: Recount, Canadian Bacon, Hairy Winks, Hanging Chad, Speedo, Toto, Lotta Love


by Leave a Comment

Conditions: Moist and wet

FNGs: none

Warmup – 20 links

Partner Dora – 60 Wall pushups while partner swims down and back; Repeat with 100 wall in and outs

The Thang: IM (Individual Medley) Work

Divide into two teams of four. Relay race where swimmer does one link of the IM in the order of Butterfly, Backstroke, Breaststroke, and Freestyle. Did this twice since CB swam the wrong stroke on his turn.

Then 4 IMs with staggered start strokes.

4 link cooldown

Relay again with each swimmer doing two links of one of the IM strokes.

Relay again with each swimmer doing two links of all of the IM strokes.

Go to the middle for 5 minutes of treading water and up/downs

4 link cool down

Numberama, namearama, pledge, COT

Moleskin: We all enjoyed seeing Speedo back with us at Tsunami after his Ironman training. Great group of men who worked hard and enjoyed this workout.

 

 

Did he say Doggy Paddle

  • When: 20180413
  • QIC: Ma Bell
  • The PAX: Toto, Recount, Lottalove, Matlock, Peg, Hanging Chad, Canadian Bacon, Old McDonald, Sugar Mountain


by Leave a Comment

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: Don’t drown

Weather: upper 50’s but doesn’t matter when the pool is heated to ~75

Shortcake Special: Shortcake don’t swim!

Ruckers: This wouldn’t be a good idea here

FNGs: 0

W/U 8 links free – 2 links kicking on your right, 2 links kicking on your left, 4 links pull

The Thang, Drill Time

6 links – shark fin

6 links – hip, shoulder, head

6 links – swim with your right arm only down, swim with your left arm only back

4 links – doggy paddle, that’s right I said it, and we did it…DOGGY PADDLE BABY!!!

6 links – catch up drill

Next, we did a modified Dora, there was no counting, we grabbed a battle buddy, one partner was on the deck doing flutter kicks, while the other swam 4 links. We didn’t count, but we went no stop for 15 minutes.

Cool down 6 links.

Numberama: 10

Namearama: Toto, Recount, Lottalove, Matlock, Peg, Hanging Chad, Canadian Bacon, Old McDonald, Sugar Mountain, Ma Bell

Announcements: Mud Run, Mud Run, Mud Run. A lot of events over the course of the next few weeks, so get out and sign up. Do something good for yourself and help a good cause.

Pledge of Allegiance:

BOM:

Moleskin: Relatively new to the entire Q on the water, so it really does help me because better. One thing that I wanted to work on personally is my kick, and what better way to do it than to do a lot of upper body, slow drill work. There wasn’t much mumble chatter today, we did work. Then we ate breakfast, they best part of the morning for sure!! A lot of swimming and ironman talks, we will have a few more jumping on the triathlon scene soon I do believe!

Devo: None

Putting in work at Tsunami

  • When: 20180330
  • QIC: Peg
  • The PAX: Ma Bell, Recount, Hanging Chad, Hairy Winks, Jingles, Old McDonald, Crash, Canadian Bacon, Lotta Love, Sugar Mountain


by Leave a Comment

Conditions: Moist

FNGs: None

Warm-Up – 10 links freestyle

The Thang:

100s: 4 sets of 4 links each – motorboat, pull only, FS, IM – BF, BS, BR, FS

200s: 4 sets of 8 links each – 4 links MB plus 4 links pull only; 4 links other than FS plus 4 links FS; 4 links easy plus 4 links tempo; IM – 2 BF, 2 BS, 2 BR, 2 FS

400: 16 links – 8 links easy plus 4 links all out plus 4 links easy

IM with 5 merkins after each link; 4 FS with 5 merkins after each link; 4 Pax Choice with 10 In and Outs after each link; 4 FS with 10 In and Outs after each link

3 minute tread water – one hand up and two hands up

 

Numberama, Namearama, Pledge, COT

Let the modifications began!!!

  • When: 20180309
  • QIC: Sugar Mountain
  • The PAX: Jingles, Speedo, Hanging Chad, Recount, Canadian Bacon, Old McDonald, Toto, Hairy Winks, Ma Bell, Peg, Lottalove, Cici, FNG (Crash)


by Leave a Comment

13 that was the number.  13 men in a small area of the pool at Danny Jones made it tough for the Q to stick with the planed workout.  So we modified and then we modified some more.

Warm ups

10 links freestyle

(split up into 2 groups as the pool got very crowded.)

2 links beer can holders

2 links motor boats

2 links side swim (on one side on the way down and on the other side on the way back)

2 links catch ups

The Thang

Men were instructed to partner up

Dora:

While one man swim 2 links of a pax choice the other did the following until all reps were done.

100 wall push ups

200 4 count flutter kicks

300 hold wall knee pull ups

10 links no touch freestyle

Devided pax into 2 teams and did a relay

Finifhed with treading water with up downs.

 

This one was fun.

The Train that never moved

  • When: 20180302
  • QIC: Speedo
  • The PAX: Bodet, Recount, Hairy Winks, Canadian Bacon, Ma Bell, Sugar Mountain, Lottalove, Toto, Speedo, Hanging Chad


by Leave a Comment

Conditions: Moist

FNGs: None

Warm-Up – 10 links freestyle

10 links other then freestyle

10 links freestyle

10 links other then freestyle

10 links motorboat

10 links kick other then motorboat

10 links (every two change gear, 1st,2nd,3rd,4th,5th)

10 links motorboat

10 links (every two change gear, 1st,2nd,3rd,4th,5th)

10 links motorboat

10 links at 5th gear

 

4 link cool down

Numberama, Namearama, Pledge, COT

Moleskin: The train tried to stop this Pax but we did not allow to happen. Great work by the Pax. Some didn’t like the kicks but that will make you better. The train again tried to stop us from enjoying our bacon at Hello Deli but this pax would not allowed.