Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

All Around Workout

  • When: 20220702
  • QIC: Waldo
  • The PAX: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three's Company, Motherboard


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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/muggy, wet on the ground, but luckily didn’t rain during the BC.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO; Raise the Roof OYO

The Thang:
The pax grab 2 blocks each and return to the circle.
-Lawnmower x10 each arm; Curls for the Girls x15; Calf Raises (w/ both blocks) x20; Farmer’s Carry around the circle…all OYO.
-Rinse & Repeat for about 10 minutes or so.
-Leave blocks at the circle, Indian run to the whiffle ball field, but took the long way going by the back scoreboard and using the wood boardwalk to get there.
-At ‘home plate’, do squats x20 & Monkey Humpers x20 (single count); then sprint to first base, side shuffle left to 2nd base, backpedal to 3rd base, side shuffle right to the plate…all OYO
-Rinse & Repeat for about 10 minutes or so.
-At home plate, LBCs x25 IC, tempo LBCs x25 IC, Reverse tempo LBCs x25 IC, flutter kicks x25 IC.
-Slow mosey to the small wall near the baseballs at the front of the park.
-Step ups x20 each leg OYO.
-Indian run back to the blocks, but looped around the parking lot by the fire station side of the park first before heading back.
-Overhead press x10; Bent Over Row x15 (or could substitute overhead tricep extensions); Chest press x20; run to the lightpost on the right and back…all OYO.
-Rinse & Repeat for about 5 minutes.
Stow Blocks

Mary:
Heel taps x25 IC; LBCs x25 IC

Numberama: 5

Namerama: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three’s Company, Motherboard, Waldo

Pledge and COT

Announcements: None

Devo: Try not to let little/insignificant frustrations ruin your day.  Let those things go.

Moleskin: This workout was all over the place, working arms, then legs, then abs, the upper body again…it’s tough to fill an hour, so I just threw a bunch of stuff together.  Was nice to see a good turnout on a Saturday.

Circle Back

  • When: 20210209
  • QIC: Motherboard
  • The PAX: Century, Chedda, Cheetah, Defib, GT, Mom Swap, Mullet


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Weather: Cloudy, dry, cool and getting progressively dark

COP: SSH, Don Q, Mountain Climbers, Pay-it-fwd Burpees (10)

THANG: Mosey to block shed and meet in parking lot.

  1. 20 Merkins on parking stops, lap around parking lot, rinse and repeat 5x.  Lap 1 – run fwd, lap 2 – run backward, lap 3 – side skip left, lap 4 – side skip right, lap 5 – high knee skip.
  2.  20 Flutter Kicks, lap around parking lot, rinse and repeat 5x
  3.  Circle up near the block shed and pavillion:  Ovhd Press, Magoos, Tricep Dips, Monkey Humpers, Curls for Girls, Damn Its,

MARY: Burt Reynolds,Freddy Mercs, American Hammers, Plank/Merkin to the song RESPECT (merkin on “Just a little bit”)

Devo:  Be intentional, do not defer if asked for your opinion.  Be the leader of your family, friends, coworkers are looking for.

Toto’s revenge

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


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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

Don’t Threaten Me With a Good Time

  • When: 20171219
  • QIC: Stalker
  • The PAX: Goose, Hospice, Adjustment, Schrute, Tinker (rucker), Defib (rucker), Belding, Peg, Century, Peaches, Probie, High Stick, Pretzel, Peanut Butter, City Slicker (rucker), What?! (rucker), Flo, Shortcake (rucker), Hollywood, KY (rucker), Greenbags, Shutterfly (FNG), Gosling (FNG), Fanny Pack, Cannoli, Stringbean, Freeloader, Too Much, Sparky, Muscadine, Chowda, 50-50, Matlock


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Intro:  Earlier in the week, Goose dared the PAX to show-up at Seismic both Tuesday AND Thursday for a 1-2 kick in the nuts from back-to-back Q’s by Stalker and Goose. These boys ain’t scared – they showed-up 34 strong, and many of them donning a ruck for added suckitude. YHC wanted a heavy BC that pullups, blocks, and tires would surely deliver.

Disclaimer:  Given. 2 FNG’s. Welcome Shutterfly (formerly Obed Danjoint) – originally from Haiti, married with 2 kids, and a photographer, which explains his F3 name. Welcome Gosling (formerly Lucas Clark) – a 2014 Citadel grad, who is reporting for Marine Corps OCS on January 6. Gosling was EH’ed by Goose, which also explains his name.

Warmup: Squats/monkey humpers, hand release merkins, calf raises

Thang: Pair-up, grab a block each and 1 tire/team.

Pullups x10, OHP x3 for each pullup less than 10.

Flip tire to other side of AO, partner does 1 burpee for each flip.

Derkins on tire x15, situps inside the tire x15.

Flip tire to other side of AO, partner does 1 burpee for each flip.

Rinse and repeat 4 trips across the AO (each side twice).

With partner, situps inside the tire with block x15.

Parade coupons around the armory so that no coupon touches the ground.

On opposite side of the armory, block situps x15, curls x40, OHP x30, lawnmower x20 (each side).

Parade coupons around the armory so that no coupon touches the ground. Stow coupons.

Pullups x5.

Mary:  plank, side plank pickle pounders x20 (each side), WW1 situps x32

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: “Whoever wants to be a leader among you must be your servant, and whoever wants to be first among you must be the slave of everyone else. For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.” Mark 10:43-45.

We would all be better off if our “leaders” in government understood this concept.

Moleskin: During the requests for prayers, Muscadine related that his brother’s father-in-law had a heart attack, but fortunately the fire department was already on the scene fighting a wild fire. Always the educator and Fire Chief, Probie suggested that “you do not need to set a forest fire to get emergency personnel to respond. Just call 911 and we’ll come.”

 

Cold Rainy Day at Tsunami

  • When: 20171208
  • QIC: Recount
  • The PAX: Canadian Bacon, Century, Lottalove, Hanging Chad, Ma Bell, Recount


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Disclaimer: Not Given ( I will remember next time. No new guys)

Warmup: Swim 10 Lengths

Thang: 2 lengths motorboat one moderate, one sprint. 2 lengths with the buoy on moderate, one sprint. 2 lengths freestyle one moderate, one sprint. 2 lengths breast stroke one moderate, one sprint. Then we did a short ladder 2 lengths motorboat, 4 lengths breast stroke, 6 lengths freestyle. Then we did a variation of four corners. First we swam all four corners. Then swim from one corner to the other under water do 10 – 2 count flutter kicks. Swim to next corner and do 20 wall merkins. Swim to next corner and do 10 up downs. Then swim to last corner.

Next the pax formed three teams and did relay races. Each team member did freestyle relay, breast stroke relay, and finally a medley relay. First place chose an exercise for the two losing team. First exercise was 10 wall merkins, next exercise was 10 up downs, winner of the last medley did 10 wall merkins, second place did 20, and third place did 30.

For the last 10 minutes we played sharks and minnows.

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Devo: No devo was given but here is some scripture for you now.

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Hebrews 12:11

Remember how we live matters. Our work ethic is important. It starts with the small things like making your bed, cleaning up after yourselves, exercising. All of these require discipline. I am thankful for this group for pushing me to do more for myself, my family and my community. Remember it will be unpleasant at times even painful, but if we persevere we reap a harvest like no other.

Recount

RunningToTheLight

  • When: 20171130
  • QIC: 50-50
  • The PAX: Century (respect), Cheetah, Al Bundy


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Conditions: Cool and a tad moist

Disclaimer: not given

FNGs: None

COP:  None

The Thang:

-Run to railroad track and turn left; left on Cedar to Piggly Wiggly; left on W 4th St N back to Doty

-Run path in reverse for a total of about 2.4 miles

COT: Numberama/Namerama/Pledge/Announcements/BOM

Moleskin: 

T-claps to all of the PAX for doubling down. Enjoyed “seeing the light”!

Gazebo to Gazebo

  • When: 20171130
  • QIC: Floppy
  • The PAX: Mascadine, Pretzel, High Stick, Milton, Flo, Cheetah, High Times, KY (ruck), Cannoli, Probie, Hospice (Respect), Fanny Pack, Al Bundy, 50/50, Old Flame (Respect), City Slicker, Century, Floppy


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Conditions: 50 in most placed, but about 43 in the darkness of the Armory

Warm-up:

  • Little Baby Arm Circles x 15 IC (forward and backward)
  • TTT x 15 IC
  • Imperial Walkers x 10 IC
  • Run in place (low knees) x 25 seconds-ish
  • High Knees x 10 IC
  • Burpees x 5 OYO

The Thang:

  • Mosey to the wall
  • Dwight Howard- facing the wall jump and touch as high as you can x 10 OYO
  • People’s Chair with Mods 
    • Arms in front
    • Arms over head
    • Right leg up
    • Left leg up
  • Dwight Howard x 10 OYO
  • Mosey to the cage and everyone grabs one block
  • Head to the closest gazebo
  • This gazebo will be the index cards and playing cards. Using the exercise index cards and playing cards complete an exercise and use the playing cards to determine the reps. Only cards available are 9, 10, J, Q, K, A. Whatever number comes up, double it and  those are your reps.
  • In a column run along the short sidewalk carrying the block to the other gazebo
  • This gazebo will be the blocks. Each time we’re there do:
    • Overhead press x 10
    • Block Squats x 20
    • Curls for the Girls x 30
  • Leave block and run along the sidewalk back to the other gazebo. Complete the exercise shown on the the next card and do the number of reps on the playing card.
  • Rinse and repeat the loop until Q calls time
  • Stow blocks

 

Devo: It’s a busy time of year where every day can get packed with something. We think of it as a time for vacations, but really it’s not all too relaxing. Be aware of your spouse and give them time to relax. Don’t forget about yourself. Find time to relax. It does no one any good if either of you or both of you are drained.

Moleskin: YHC was pleasantly surprised by the turn out today. It’s nice to see a variety of men wake up and get the blood flowing. As YHC didn’t start with SSHs, and couldn’t remember the first exercise without looking at his weinke the BC started with some great mumble chatter. That and layers of clothes went away and the thang started. All good signs.

Quote of the Day:  so many 5 guys in my mouth references to count. It just slides out of your mouth when KY is around. Feel free to share your favorite in the comments.

The low slow burn

  • When: 20171107
  • QIC: Jingles
  • The PAX: Belding, Yellawood, Probie, Schrute, Goose, Fanny Pack, Too Much, Greenbags, Repo, Defib, Pretzel, High Stick, Muscadine, Milton, Jingles, Flo, Cheetah, Hospice, Peg, Hollywood, Chowda, Floppy, Century (FNG, Kendall Shows)


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Jingles returned to the gloom after a long absence to give the men of Seismic a slow workout concentrating on form and stretching. It burned oh so good.

THE THANG

SSH x 20
High knees x 20
Butt kickers x 20
Low plank for 30 secs
Imperial Walker x 20
Low plank for 40 secs
Don Quixote x 20
Low plank for 50 secs
TTT x 20
Low plank for 60 secs
Lunges x 3 each leg (slow)
Flutter kicks x 50

Run two blocks

Corner 1:
Low and slow squats x 10
Slow Merkins x 10
Plank x 45 seconds

Run to corner 2

Corner 2:
Heel raises x 20
Carolina dry dock x 15
Six inches x 45 seconds

Run back to corner 1

Rinse and repeat x 3

Run back to AO

LBC x 20
Russian twist x 20
Freddie Mac x 20
Boat canoe
Flutter kicks x 50

Name-a-Rama
Count-a-Rama
Announcements
Pledge
BOM
DEVO – Bible verses about voting

Moleskin – thanks for turning out for YHC’s first day back in awhile. Let’s make sure to be concentrating on form and get the guys stretched out to prevent injury.