Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It Didn’t Rain

  • When: 20200917
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Spooky, Masterload, Hacker, Creeper, Space Balls, Wing Nut


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Weather:  Calm between the driving rain storms

Warmup: TTT, Monkey Humpers, SSH Variations

THANG:  Mosey to shed and get block return to open grass area.   Q calls the Exercise of choice and the PAX runs to first spot (5 Burpees), returns to start, runs to 2nd spot (10 jump squats), returns to start, runs to end of open area (15 Merkins), returns to start.  Plank up until 6 in.  Rinse and repeat.

Exercises: Up and Overs, Curls for Girls, Ovhd Press, Damn Its,

Change up of routine to 5 Burpees, 10 Monkey Humpers, 15 WWI Situps and all returns running backwards

Exercises: Tricep Extensions, Bent Over Rows, Flutter Kicks

Stowed blocks.

MARY:  No time for Mary

Moleskin:  The Q was unpredictable on the number of reps which kept the PAX wondering how many at the start and not knowing how many more were left to do.  That’s what makes being the Q better than being one of PAX. Placebo provided the Bourbon Balls to cap off a good night.  Cheers!

Devo:  As a HIM, you need to be deliberate and intentional in your actions.  Don’t say “I don’t care”.  Be the leader.

BOMBS at Accelerator

  • When: 20200804
  • QIC: Motherboard
  • The PAX: Pink Slip, Greenbags, Placebo, Cheetah, Zamboni, Mom Swap, Eor (F3 Guest from Charlotte)


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Weather:  Normal sunny hot and humid. Perfect for Accelerator.

Warmup: TTT, Imperial Walkers, LBACs.

THANG:  Mosey to shed and get block return to open grass area.   Team up with youngest/oldest down the line.  Did a variation of the B.O.M.B.S routine with Pax team ( 2 per) alternating running out/back to opposite sidewalk and doing the following exercises:

50 Burpees total

100 Overhead Press

150 Merkins

200 Big Boy Situps

250 Squats

Teams synced up at end of each exercise by planking up.

Finished off with 50 Curls for the Girls together and then stowed blocks.

MARY:  American Hammers, Flutter Kicks, Freddie Mercury, Plank

Moleskin: Workout was planned for Thursday, the anniversary of the Hiroshima Bombing on Aug 6th but did it Tuesday instead.  Who cares?  Welcome Eor from the cradle of F3 in Charlotte.

Devo:  Prayers do get answered but don’t expect they will be answered based on your vision.  Keep you mind and heart open to the will of God.

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (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: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

Accelerator – Humping Some Monkeys

  • When: 20200709
  • QIC: Wambach
  • The PAX: Master Load, Zamboni, Spaceballs, Wing Nut, Cheetah, Spooky, Pinkslip, Motherboard, Wambach


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Quick Mosey around the areas (within view of the flag) to get the blood flowing.
SSH x 20 IC (11-20 increasing in speed)
LBAC x 10 each direction IC
TTT x 10 IC
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Alligator Merkin
Monkey Humpers x 15 IC
Crawl Bear
Monkey Humpers x 20 IC
Frog Jump
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 20 IC
Plyo Lunges
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Mosey to the community center parking lot for wheel of misfortune. Find a spot on the curb. Start with feet on the curb for 5 Derkins, turn right (one foot on, one arm on) for 5 Merkins, Turn for 5 Incline Merkins. 4 of each, 3 of each, 2 of each, 1 of each.

11s in the larger part of the parking lot.
Start with 10 4-count Monkey Humpers and 1 Burpee, running ~30yds between exercises.

Mosey back to the flag
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

The Warriorpaxmountainshocker

  • When: 20200702
  • QIC: Defib
  • The PAX: Cheetah, Defib


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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: 76 with 87% humidty. It felt cooler this morning than other recent mornings. There were also a couple nice cool breezes that were very welcomed.

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing

COP:

Straight to the thang

The Thang:

Movement 1: The Warrior!
The first exercise is…. run 1 mile!
5 pull-ups (at the goalpost)
10 Merkins
15 squats
Run across Football field to other goalpost
5 pull-ups
10 Merkins
15 squats
Run length of the field again.

Movement 2: PAX Mountain 1.0!
Muster at the parking lot and claim a parking space

AUDIBLE!!!! Cheetah mentioned that we could get our rucks and ruck this. HECK YES! We got our rucks from our vehicles and went back at it

Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck 200 meters (half a track lap)
20 flutter kicks IC
Ruck the other half lap back
Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck half a lap
20 flutter kicks IC

Movement 3: The Shocker!!!!
Ruck over to the bleachers and stow rucks
25 Merkins
25 LBCs
Run the bleacher steps up and down 8x
24 Merkins
24 LBCs
Run 400 meters
23 Merkins
23 LBCs
Run the bleacher steps up and down 8x
22 Merkins
22 LBCs

Grab our rucks and muster at the flag

Mary:

Plank for 1 minute

Recover Recover

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

This Saturday’s BC is at Tectonic 0600 and will be lead by Sakrete. Make it out of you can!!! And keep in mind physical distancing.

Prayers and BOM : 

Unspokens 🙏

Devo:

“Did you really have a bad day, or just 5 minutes you can’t let go of?”

Moleskin:  

The 1 mile was hard, I was tired after running half a lap 🤦‍♂️. I clocked in at 7:45 and Cheetah at 8. Cheetah’s regular pace is 9-10 min pace so he was pushing it!!! I’m glad Cheetah posted, I appreciated the socially distanced company as we put in the work this morning!

Totals:
3000 meters ran/rucked
Bleachers run 16x
10 pullups
154 Merkins (including 40 ruck Merkins)
30 squats
4 bear squares
40 WWI sit-ups
40 Flutter kicks IC
94 LBCs
1 minute plank
Not bad for 45 minutes 😄👍🤘🤦‍♂️😅

Triple AAA – Accelerator Anniversary Anniliation

  • When: 20200528
  • QIC: Motherboard
  • The PAX: Cheetah, Dreamer (R), Zamboni, Mom Swap, Pink Slip, Masterload, Creeper, Space Balls, Wing Nut, Flip, Rush, Blackout, Flounder, Marlin (FNG)


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Mobo’s annual anniversary Q to celebrate 37 years with the M.  You know what they say, “A good wife always forgives her husband when she’s wrong.” Works for me.  

Conditions: Sunny, warm & humid = perfect F3 Summerville weather.

WU: TTT, Imperial Walkers

Thang: Mosey to shed and get a block and 3 poles and back to open area.   While 3 people carry logs to other end of area and back, the Pax does an exercise of Q’s choice until all 3 are back and drop the logs.  If the count is greater than 37, the 3 loggers must do 5 burpees.  Rotate the loggers and repeat.  Exercises: Up&Overs, Flutter Kicks, Ovhd Press, WWIs, Curls, Magoos, Merkins, Bent Over Rows, Tricep Ext, Monkey Humpers, LBCs.

Mary: American Hammers x 37, Planks

Moleskin: The magic number 37 turned out to be a challenge for the loggers to get back in time for some exercises, hence burpees were prevalent.  It did make the loggers hustle especially when they heard the Pax count as they returned back.   Anything to avoid burpees.

FNG: Welcome Marlin

Record Breaking Numbers at The Jones

  • When: 20200516
  • QIC: Dorothy Mantooth
  • The PAX: StringBean, Cheetah, Placebo (Respect), Microwave, Space Cowboy, Waldo, Sakrete, Milton


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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: low 70s, clear, dry

FNGs: none

COP: TTT 10x IC, LBAC F&R 15 IC, SSH 20 IC

Thang: 

Besides the first lap and the 8th or 9th being Indian runs, all 12 laps (3 miles) were OYO or one PAX would pace the group. Faster PAX would plank until 6 was in. Then we lifted things and put them down and other fun stuff in between laps:

  1. 20 OHP on Q
  2. 20 CFTG on Q
  3. 10 Merkins IC
  4. 10 Derkins (with block) IC
  5. 10 Irkins (with block) IC
  6. 15 kbell swings on Q
  7. 10 Burpees OYO
  8. 10 Box Cutters IC
  9. 20 FK IC
  10. 10 uneven merkins R&L OYO

We were running out of time so Q calls audible, instead of doing a bear crawl suicide our last lap would begin with a 20m(ish) bear crawl followed by the infamous Sakrete Shuffle. RECOVER RECOVER. Stow blocks and circle up.

Numberama: 9

Namerama: StringBean, Cheetah, Placebo (Respect), Microwave, Space Cowboy, Waldo, Sakrete, Milton, Dorothy Mantooth

Pledge and COT

Announcements: none really, or DMT just doesn’t remember ¯\_(ツ)_/¯

Devo:

Proverbs 16:9 – “the mind of man plans his ways, but the Lord directs his steps” – We can plan all we want to, but no amount of planning will keep you from controlling the uncontrollable.

Thank you Sakrete for leading us in prayer.

Moleskin:

This was DMT’s first Saturday Q ever, to top it off was the most PAX DMT has had the pleasure of leading in a workout. The laps provided for a good amount of mumble chatter along with the planking waiting for our 6. Everyone gave a great push and made the 3 mile mark for running, and all exercises were done with minimal groaning 🙂

A few men raised up and asked for prayer requests/thoughts/good vibes – They will remain nameless, but all nine men there know who they are. Here’s to hoping you all are able to deal with your challenges/daemons/goals and will come out on top a better man no matter how long it takes to complete.

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


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Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!

 

 

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

Block battle

  • When: 20200317
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb


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Intro: We had a visiting PAX from Greensboro. He will be moving down this way in the coming months, but for now, he’s gets to feel the joy of a Cheetah Q.

Weather: Hot

FNGs: None

COP:

SSH x15 IC

TTT x10 IC

THANG: Grab a block and go across the road to the field. Line the blocks up (alternate between blocks standing up and laying down). Split in two team and stand roughly 40 yards apart.

For 5 minutes PAX did 10 reps on an exercise. Then they would run over to the blocks and flip them up or down depending on the team. Losing team does 10 burpees.

Exercises were: Merkins, Squats, Flutterkicks

Return blocks and get on your 6.

MARY:

American Hammers x20 IC

Flutterkicks x20 IC

Numberama 10

Namerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb

Pledge Prayer Announcement

Moleskin:

Brandy enjoyed the workout and we look forward to seeing him back out.