Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Summer is here!

  • When: 20210727
  • QIC: Motherboard
  • The PAX: AED, Bellator (R), Century (R), Masterload, Creeper, Space Balls, Wing Nut


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Count:  8

Weather:  Sunny, hot, humid and 100% chance of sweat.

COP:  TTT x 10 IC; Jumping Jack Medley (10 each), LBACs

The Thang:  Grab a block and meet at end of soccer field.

Perform set of 10 of following exercises with block ( Up & Over, Curls, Squats, Flutter Kicks).  Run forward to other end of field and plank up until 6 is in.

Perform set of 10 of following exercises  ( Merkins, Alternating Shoulder Taps, Monkey Humpers, WWI Situps).  Run backward to other end of field and plank up until 6 is in.

Rinse and repeat.  Able to complete 6 rounds.

Stow Blocks and return to flag.

Mary:  No time for Mary.

Naked Moleskin:  YHC was prepared to modify workout due to the weather conditions but the PAX held strong.  Maybe that is why there was so little mumble chatter.    Middle of workout was interrupted by several sirens so the PAX reluctantly did their mandatory 10 burpees.   When I noticed AED tossing the block down, I reminded the PAX about the broken block rule (10 burpees for all and 20 for the guilty party).  So what happened at the end of the workout?  Yep, Creeper became very popular while we all did burpees again.   The only bright side was YHC was unable to get in his gauntlet of Mary that he had prepared.

 

Three for a Ring of Fire

  • When: 20210504
  • QIC: Motherboard
  • The PAX: Century (R), Masterload


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Conditions: Warm, clear skies and wet turf but who cares?

FNGs:

COP:  TTT, SSH, Pay it fwd Burpees (10).

The Thang:

Grab a block and return to flag.   Plan was for a ring of fire workout but only had 3 but we did it anyway.   Pax performs set exercise continuously while one performs different exercise – repeat until all Pax performs.   Due to attendance, we circled either 2x or 3x to ensure the burn, burn, burn.

  1. Pax: Cusak block while each HIM takes turn doing overhead press 10x.  Repeat 3x
  2. Pax: Curls for Girls while each HIM takes turn bear crawling to set location and back.  Repeat 2x
  3. Pax: Hold 6″on six while each HIM takes turn doing WWI situps 10x.  Repeat 2x
  4. Mosey around the park and back to flag
  5. Pax: High Plank while each HIM takes turn doing Merkins 10x.  Repeat 3x
  6. Pax: LBACs while each HIM takes turn doing Burpees 5x.  Repeat 2x
  7. Pax: Hold ankles in squat position while each HIM does Monkey Humpers (IC) 10x.  Repeat 2x
  8. Mosey around the park and back to flag
  9. Pax: Hold Al Gore position while each HIM does Squats 10x.  Repeat 2x
  10. Pax: Alternating Shoulder Taps while each HIM does Mountain Climbers 10x.  Repeat 2x
  11. Pax: LBCs while each HIM does Iron Cross 10x.  Repeat 2x
  12. Mosey around the park and back to flag
  13. Pax: Alternating Heel Touches while each HIM does Flutter Kicks(IC) 10x.  Repeat 2x

Mary: Squats until time up (about 20)

Numberama: 3

Namerama: Century(R), Masterload, Motherboard(R)

Pledge and COT

Announcements: Charleston stair climb June 19th, Father’s Day Convergence being planned same day.

Moleskin:   Lost some regulars due to injuries, job schedules, and whatever.  But you can form a circle with three.  If you feel tired after a long day of work, consider Accelerator.   I guarantee that that Accelerator will make your  evening better.  When you get home, you will be hungrier, be more awake, and eventually get to sleep much faster with a good evening workout.   Consider it if you fartsacked and missed Bedrock or Seismic in the morning.

FINAL TOUR DE SAKRETE STOP 10

  • When: 20210424
  • QIC: Sakrete
  • The PAX: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R)


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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: Warm and pending rain

FNGs: None today

COP:  10 TTT IC, 10 LBAC FORWARD, 10 LBAC REVERSE, 10 OVER HEAD CLAP, 10 MORACCAN NIGHT CLUB, 10 HILLBILLIES IC, 10 Don Q IC

Thunderstruck plank merkins

Lap around the entire Doty Park at your pace

The Thang:

Partner Up.  Mosey to the parking garage by way of N Hickory, W Luke (Jingles Hill), S Cedar, W Richardson then Central Ave.  Go at the pace of your partner.  Arrive at same time.  Plank until 6.

5 Burpees OYO; 10 merkins on Q, 15 WW1 Situps on Q, 20 squats on Q.

Jail break 1 straight away and bear crawl 1 ramp.

Repeat exercises.

Jail break 2 straight aways and bear crawl 2 ramps

Repeat Exercises.

Jail break 3 straight aways and bear crawl 3 ramps.

Repeat Exercises

Jail break straight aways and walk ramps all the way to the very top

Repeat Exercises

Down the stairs as quick as you are comfortable.

Once at the bottom of the garage move out back to he park in the same direction we got there except this time move as one.  No six and no leader.  One pack

Mary: 25 LBC IC

Thunderstruck plank merkins

Numberama: 12

Namerama: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R), Sakrete

Pledge and COT

Announcements: Inaugural Charleston Stair Climb June 19th.  Get signed up and lets execute

Devo:

You Must
And you must love the LORD your God with all your heart, all your soul, all your mind, and all your strength.’ (NLT) ( Mark 12:30 )

Jesus explains to his disciples that this is the most important of all the commandments! We must love God with all your heart, soul, mind, and strength.  Pray these words over the ones you love. The most important thing we can do in our lives is grow to be people that love God wholeheartedly.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=w7dSjgJdcT

Moleskin:   Time for a field trip.  Took advantage of the hour workout this morning and took a field trip to the concrete beast.  Jailbreaks are a good way to get heart rate up.  So are burpees.  We did a lot.  If I remember correctly Motherboard joined the ranks of people to make it through Thunderstruck without having to run.  Short list.  Thanks for the opportunity to lead

Mobo’s Minuteman Beatdown

  • When: 20210413
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Century(R)


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Conditions: Perfect

FNGs: None

COP: TTTx10, Imperial Walkers x10, Skate Jacks (L and R) x10, Side Squats x10, SSH variations

The Thang:  Grab a block and return to Flag.   The Minuteman workout is in honor of the Colonial Minutemen were civilian colonists who independently formed militia companies self-trained in weaponry, tactics, and military strategies, comprising the American colonial partisan militia during the American Revolutionary War. They were known for being ready at a minute’s notice, hence the name.  The workout was a series of exercises done OYO for a period of one minute with a 20 second rest to prepare for next exercise.  There were 3 exercises done in succession  followed by a 1;30 “rest” where the Pax would run to a spot and return.  This was done six times:

  1.  Burpees, Slow Mountain Climbers, Iron Cross
  2. Merkins, WWI Situps, Squats w/ block
  3. Carolina Dry Docks, Damn Its, Monkey Humpers
  4. Up&Overs, Flutter Kicks, Curls for girls
  5. Overhead Press, Freddy Mercs, Tricep Extensions
  6. Grave Diggers, Box Cutters, Bent Over Rows.

Mary: Played the song R.E.S.P.E.C.T (2;30) where Pax is in plank and does Merkin every time “just a little bit” is heard.   Held Al Gore until time up.

Moleskin:  Pax was instructed to do all exercises correctly. It was not about how many, it was about getting the most out of every rep.

DEVO:  Be prepared.  Just like the Minutemen, it is important for HIMs to be ready for whatever comes our way.  Just like the Wuhan Flu, you never know when something challenging is going to hit us.  Be ready for it.  Have a plan.  Put an emergency fund in place, plan for that rainy day.  Sort of like Major Dad’s advice to put together a Legacy Box.  Do it!

Let’s go to the Replay

  • When: 20210311
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Century


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INTRO: Just happened to be the 35th anniversary of the NFL adopting the instant replay.  YHQ thought we needed to honor this day appropriately by repeating every exercise just to make sure we got it right.

COP: TTTx10, Side Squats x10, LBACs x20, PIF (pay it forward) Burpees x10

THANG: Grab a block and mosey to the grass next to block shed.

High Fives:  Five exercises above the head (Tricep Press x10 twice, Up&Over x10 twice, Ovhd Press x15 twice, Grave Diggers IC x10 twice, TClaps x10 twice)

Mosey with blocks around park to grass between tennis courts

Low Fives:  Five exercises below the waist (Tempo Merkins x10 twice, Flutter Kicks x20 twice, Damn Its x10 twice, Freddie Mercs x20 twice, WWI Situps x10 twice)

Mosey with blocks around park back to flag

Mid Fives: Five exercises b/w shoulders and knees (Monkey Humpers x20 twice, Squats x10 twice, Curls for Girls x20 twice, Bent Over Rows x20 twice, Lawn Mowers(L7R) x10 twice).   We lost Cheetah to an urgent nature call in the middle of this set.

Pax did 2 sets of Tricep Dips waiting for Cheetah to return from the dark hole of dispair.

Stow blocks and return to flag.

MARY: High plank

Announcements, Pledge, Namerama

Moleskin: Accelerator was well represented by the senior F3 Staff.   Need some youth to come out so Cheetah doesn’t feel so young.

DEVO: Meet at Oak Road for a recovery drink