Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

8th Annual Thanksgiving Day Workout

  • When: 20221124
  • QIC: Hot Spot and Goose
  • The PAX: Peg, Stool, Pretzel, Kiwi, Smokey, Century, Microwave, Mugsy, Radio, Chicken Fry, Three's Company, Wax On, High Tower, Gypsy, Waldo, Amnesia, Mother Board, Ponzi, Here's Johnny, Prayer Request, Goose, Hot Spot


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Conditions: Mid-sixties and overcast

Count: 22 Pax

The Thang:

Form up at 0700 at the COP

Warm up exercises: Goose 25 SSH IC, 15 Hand release merkins; Hot Spot 10 burpees on Q, 20 Through the Tunnel IC

Count off and split into two sticks.

Goose Group – Sand bag PT upper and lower body mixed with bleacher PT and intermittent loops.

Hot Spot Group – 7 Mary 3

Round 1 – 7 Block curls, 7 Military press, 7 Kettle bells, 25 Flutter kicks IC, run a loop. Rinse and repeat x 3

Round 2 – 7 Incline merkins, 7 Decline merkins, 7 standard merkins, 30 LBC, run a loop. Rinse and repeat x 3

Round 3 – 7 Block squats, 7 skull crushers, 15 American Hammers w/block, run a loop. Rinse and repeat x 3.

Regroup all pax.

Sand bag relay around large loop.

Return to COP for Mary

Goose – WW1 situps on Q x 20, Indian situps on Q x 20

Hot Spot – American Hammers IC x 20, Seals sit ups x 10.

COT: Count, Namorama, Thankfulness circle.

Devo: Hot Spot

Ball of Man: Goose

Social time with coffee and donuts.

 

A Warm Dark Place

  • When: 20220920
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Masterload, Stool, PInk Slip, Century


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WU: TTT, Imp Walker, Monkey Humpers

Shoulder  blaster (LBACs, Bat wings, Seal claps, Titty twisters)

Thang:   Get 2 Bricks

4 x 4 (Burpee to plank, 4 Merkins, 4 Mtn Clmb) x10 OYO

Nutcracker (lunge w/ 2 bricks start above head and click together between legs) from flag to end of tennis court and return.

Dodo  Bird (Al Gore w/bricks at side, Side raises, Front raises) x 20

Foxhole (WWI, roll over, Merkin) x10 OYO

Merkin Jack (using bricks) OC x 20

Vicious Circle (Burpees, Squats, Merkins) Run around parking lot while one of PAX does  exercise.  Repeat until all PAX complete.  Repeat with next exercise (x 3)

Tricep Dips OC x 20

Mary:  Pickle pushers x20 OC , Pickle pounders x10 IC, Nolan Ryan (L&R) x10, Flutter Kicks x24

Thought this workout up right before the workout with assist from the F3 Nation Exicon page so it was really pulled out of my arse.  Turned out to be pretty taxing on the arms.   The PAX took it in stride with smiles (thank you sir, may I have another!).  The only regret was that Masterload’s 2.0s were not there to enjoy the festivities.  I was really thinking of breaking out the Batann Death March if they were there.  Saving it for another day.

Mobo had another birthday

  • When: 20220616
  • QIC: Motherboard
  • The PAX: Bellator,, Bluegrass, Century, Cheetah, Creeper, Harddrive, Johnny 5, Masterload, Pretzel, Rush, Stool


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Conditions: Hot but not too humid and a welcome breeze.
WU: TTT, Mtn Climber, Imp Walker,
Grab a block and return to flag.   This was the official Mobo birthday Q.    All exercises were performed in a 63 second time period on the Q’s command. The Q promised no burpees as a special gift.
First set of 6 exercises:
Blockees IC,  Overhead Press OC, Flutter kicks IC, Tricep Press OC. Monkey Humpers IC, Damn It’s OC
Relay Race: Two teams broken up based on age.   Team 1 called out exercise (heal taps) while one of Pax from each team bear crawled to end of tennis court and ran back.  repeat for each team member.  Winner (Team 1) called out next exercise (curls) . Second race consisted of running backwards to end of tennis court and running forward back to flag.
Second set of 6 exercises:
Control Freak Merkins IC, Iron Cross OC, Squats w/ block OC, Curls IC. Freddie Merc IC. Tricep Press OC

Relay Race: Same teams.   Team 2called out exercise (squats) while one of Pax from each team skipped w/ high kness  to end of tennis court  back.  Repeat for each team member.  Winner (Team 2) called out next exercise (curls) . Second race consisted of skipping sideways  to end of tennis court and skipping  back to flag.
.

Third set of exercises:
Grave Diggers OC WW1 OC

Stow blocks and return to flag
Mary: High Plank up in circle (ring of fire) while each PAX does 5 Merkins.
Numberrama, Namerama, Announcements, prayer requests, pledge, prayer.
Moleskin:  Great turnout for a hot evening.  Good to see the return of some of the old guard of Accelerator including Cheetah, Harddrive, Johnny 5 and Rush.  Also thanks to the Nan Tan. Pretzel for doubling down today (Seismic, Accelerator).

Pot Luck with a Log

  • When: 20220519
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Century, Pinkslip


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Conditions: 90+, sunny, slightly humid and breezy

FNGs: None

COP:

TTT 10 – IC
Imperial Walkers 10 – IC
Hand Release Merkins 10 – OC
Monkey Humpers 10 – IC

The Thang: 

Grab block and one log back to flag.

One of PAX flips log to end of fence (~25yds), performs 3 burpees and runs back to flag.  The rest of PAX performs exercise (person finished flipping log calls next exercise.   Second Pax runs to log at fence, performs 3 burpees and flips log back to flag.    Rinxe and repeat until all Pax has flipped log.

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Exercises performed:Overhead press, curls for girls, squats w/ block, flutter kicks, lawn mowers, up and overs, hello dolly, WWI situps, tricep press/dips, LBCs, calf raises, kettle bell swings, Alternating shoulder taps, heel taps, LBACs, Carolina Dry Docks, Lunges.

Stow blocks

Mary:

Flutter Kicks 24 – IC

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: stay hydrated and don’t wait until workout to drink.

Moleskin:   Continuous 45 min workout covered all the bases with a wide selection of exercises and running.  Did not have a workout prepared but relied on PAX to provide their inputs.  So don’t be afraid to Q even if you don’t have a prepared workout.  Something will emerge!

The Vicious Circle

  • When: 20220331
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


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Intro: Forecast was rain so had to plan accordingly.  Fortunately, is was wet but not raining so we made good use of the empty tennis courts.  This backblast is based on memory so correct me if I goofed up something.

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

Weather: Cloudy, wet and windy but warm enough to sweat.

COP: SSH x 10 (IC), Walk Down Merkins (from standing walk your hands down to plank, perform merkin) x5, Imperial Walkers x10 (IC)

The Thang: Grab a block and meet at inside corner of tennis courts.  There we commenced the Vicious Circle.

  1. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Merkins until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Merkins.
  2. At first corner, Pax completed 5 blockees, then murder bunnied to 2nd corner and completed 10 Up&Overs, then lunge walked with block to 3rd corner and performed 15 curls for girls, then cusaked blocks to 4th corner and performed 20 bent over rows and then lunged walked with block back to first corner.
  3. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Squats until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Squats.
  4. At first corner, Pax completed 5 blockees, then bear crawled to 2nd corner and all did a wall sit while each of Pax counted down from 10, then ran backwards to 3rd corner and performed 15 Carolina Dry Docks (IC) for girls, then bear crawled to 4th corner and performed 20 flutter kicks and then jail breaked  back to first corner.
  5. Monkey Humpers x25 (IC).

Stow blocks

Mary: Magoos, American Hammers, Flutter Kicks, LBCs, WWI Situps

Numberama, Namerama, Announcements, Pledge, Prayer

Moleskin: Had to modify original plan to reduce the murder bunnies from two sides down to one.  They were true to their name.   Tennis courts provided some relief to all the soaking wet ground.   It’s a lot more comfortable at Liquifaction not being completely soaked.

Mobo sees Double

  • When: 20220301
  • QIC: Motherboard
  • The PAX: Bluegrass, Snapchat, PInk Slip, Century, Wambach


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The Q ushered in March like a lion going for the double block solution.

WU: TTT, Monkey Humpers, SSH

THANG:  Grab 2 blocks, farmer’s carry, and follow the Q to the back parking lot.   Routine was to perform 10 of an exercise with block, cusak one of the blocks to the other end of parking lot, perform 10 of second exercise and return leaving block at other end.  Rinse and repeat (5 sets) with the Pax carrying the block back to start upon completing last set.

Exercise #1:      Damn Its / Curls for Girls IC

Exercise #2:    Overhead Press  /  Blockees

Exercise #3: Squats /

Farmer’s carry blocks back to flag, take a short lap around the tennis courts.

Double block routines:

Box Jumps x20 OYO  (modify with step ups if necessary)

Abyss Merkins x15 OC

Tricep Dips x20 OC

Stow blocks

Mary: WWI Situps x25 OC, Flutter Kicks x20 IC, Plank for 1 min.

Namerama, numberama, announcements, pledge, prayer requests

Moleskin: Surprise visit from Wambach.  Mobo inherited the Q on short notice and had to scramble to come up with something different.  When that happens, you never know what your going to get.   I think the 50 blockees resulted in some mental hate mail towards the Q.

Dora, dora, dora

  • When: 20220201
  • QIC: Motherboard
  • The PAX: Bellator, Century, Masterload, Pink Slip, Snap Chat


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Intro: Last minute sub for Chedda had Mobo scrambling for a meaningful workout.  After 3 years of Qing, Mobo decided to finally resort to doing a dora.

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

Weather: workout worthy

COP: Mountain Climbers x 10 IC, LBAC x 20 IC, TTT x10 IC

The Thang: Grab a block and mosey over to open area.   Basic Dora doubling up Pax.  One runs to sidewalk and perform 5 burpees and returns.  Second performs exercise.

Overhead Press (100 count)

WWI Situps (200 count)

Squats with block (300 count)

Curls for the Girls (200 count)

Damn Its (50 count)

Stow blocks and return to flag

Mary: Boat/canoe, Denise Austins, Pickle Pounders, Monkey Humpers

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Tried to live up to a Chedda Tuesday workout.  The burpees added an interesting twist to the dora which was not well received by the Pax.    The saving grace was that it was February, not July.

The Run Around

  • When: 20220127
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


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WU: Imp Walker, Don Q, TTT, Pay-it-forward Burpees

Thang: Grab a block and return to flag.   One of Pax runs around tennis court while rest of Pax does exercise OYO until runner gets back to flag. Rotate runner.  Rinse and repeat.  Exercises:

Overhead Press

Damn Its

Squats with block

Hand release Merkins

Magoos

Bobby Hurleys

Tricep Extensions

Pickle Pounders

Mountain Climbers

CPTs

Flutter Kicks

Monkey Humpers

Blockees

Alt Shoulder Taps

Lunges

Up and Overs

Iron Cross

Freddie Merc

High Plank

Protractor

Step Up/Imp Walker

Burpees

Genuines

Heel Touches

Freddy Mercs

 

Mary:  Flutter kicks (IC) until time up (about 1 min)

Moleskin:  Cold night required constant movement.  Interesting note that the native northerners from Wisconsin and New York were properly bundled up while one of the Pax and his 2.0s came in shorts and t-shirts.

7th Annual Thanksgiving Day Convergence and Turkey Bowl

  • When: 20211125
  • QIC: Hot Spot
  • The PAX: Microwave, Mugsy, Three's Company, High Stick, Pretzel, Stalker, Cannoli, Smack Down, Hospice, Defib, Chowda, Tinder, Manana, Recount, Century, Inspector Gadget, Kiwi, Radio, Major Dad, Old D, Repo, Smokey, Driver's Ed, Rawhide, Big Haul, Hanging Chad, Waldo, Duplo?, FNG M.O.P.P. 4, FNG Lawn Dart, Hot Spot


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Conditions:

Count: 31 with 2 FNGs

The Thang:

Warm Up at COP: Microwave 20 SSH IC; Manana 15 Mountain Climbers 15 IC; Defib 10 Don Q IC; Tinder 25 Iron Cross IC, Pretzel 10 Through the Tunnel IC, Hot Spot 10 Burpees on Q.

4-3-2-1 Dora: Split into battle buddies.  One down executing the exercise, one up for a 200 yard run (100 yards out and back)

400 Merkins

300 Squats

200 LBC

100 Flutter Kicks

Sand Bag Relay: 6 sand bags at stationed at back of end zone. Men are spaced on lines at 10 yard intervals  up and down the field.  Shuttle the sand bags one at at time to the next man, and after your last bag you move forward to battle buddy with next man, and so one, and so on, until all bags and men return to starting point.

First pass yield: 2:41

Second pass yield: 2:35

COT: Count, Namorama, Devo – Hot Spot, Pledge of Allegiance, Ball of Man

Moleskins: 2 FNGs joined the fold today.  Welcome – Charles Carter Jr. – M.O.P.P. 4 and John Keller – Lawn Dart

Tour de Ville

  • When: 20210805
  • QIC: Motherboard
  • The PAX: Chedda, Masterload, Century, Pink Slip, Placebo, Defib


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Conditions: Humid but who cares and so what?

FNGs: None

COP: TTT x10 IC; IMP Walkers x10 IC; LBACs x25 IC;

The Thang:
– Took a mosey around Summerville outside of the AO and stopped in various places to perform work.
– Stop 1 (parking lot at Senior Center):   Merkins x 25, Squats x 25
– Stop 2 (Laurel St): WWI Situps x 25, Carolina Dry Docks x 25
– Stop 3 (SCE&G Bldg on W Luke Ave):  One the wall, Derkins x 20, Monkey Humpers x 25.
– Stop 4 ( CRESCOM Bank on W 1st North): Flutter Kicks x 25, Alt Shoulder Taps x 25
– Stop 5 ( Public Works Bldg on N Cedar): Tricep Dips x 25, Bear Crawl around top of fountain wall, Bear crawl around top of fountain wall in opposite direction.  Due to emergency vehicle sirens, we all did 10 burpees.
– Stop 6 (Fire Dept on W 2nd St): Diamond Merkins x 25, Heels to Heaven x 25.
– Stop 7: (Doty Park Pavillion): Step Ups x 20 each leg.
– Stop 8: (Return to Flag): Mary

Mary: Pickle Pounders x 25, Big Boy Situps x 20, Heel Touches x 25

Pledge and COT

Devo: Be careful out there.   Working out hard in extreme heat and humidity for long periods of time can get you in trouble.   Don’t “push through it” if you don’t feel well.  Heat stroke can affect even the most fit of athletes.   It is no joke.

Moleskin: It was time to leave the confines of Doty and see the world before the gloom takes over in the next few months.  We actually witnessed Defib’s legs! Yes, he wore shorts.  Go figure.  We put on a show for the diners at Five Loaves.  I am sure we became a topic of discussion.  F3 advertising at its finest.  We all looked like we came out of a lake when we were done.  Deceivingly humid.