• Backblasts
  • Schedule
  • Events
    • Ultimate Mud Run for F3 Nation
    • The Hurricane Is Coming
    • Sheepdog Program
  • PAX list
  • Leadership
  • F3 Summerville Forums
  • FNG
  • Q information
  • Login

Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Sugar Mountain’s Christmas Party Tour

  • When: 20201208
  • QIC: Sugar Mountain
  • The PAX: Chowda Easy In Snips Waldo Pretzel City Slicker Prius Mayhem Chum Fish and Chips Splinter Sakrete Defib


2020-12-22 by Sugar Mountain Leave a Comment

Cold 33 deg

Warm ups

TTT x 10 IC

Don Quotie x 10 IC

Plank Strech

Mountain Climbers x 10 IC

The Thing:

As christmas music plays the pax were directed to do exercise till fail.  Then when they cannot complete they would run for rest.

C Curls

H Hammers ( American Hammer)

R Rum Squats

I Intermitting squats

S Speed Humpers

T Tricep extentions

M Man maker Murkins

A Al Gore

S WW1 Sit ups

 

Indian Bear Crawl

Mary LBC

 

Pledge

Announcements

Prayer

Filed Under: Bedrock Tagged With: Chowda, Chum, City Clicker, Defib, Easy In, Fish and Chips, Mayhem, Pretzel, Prius, Sakrete, Snips, Splinter, Sugar Mountain, Waldo

The good old days!

  • When: 20201206
  • QIC: Schrute
  • The PAX: Milton, Stalker, High Stick, Pretzel, Splinter, Space Cowboy, Sakrete, Masterload, Grasshopper, Chowda, Borland, Placebo, Waldo, Chum, City Slicker, Peg, DHL, Sugar Mountain


2020-12-13 by Schrute Leave a Comment

Weather: chilly temp 37 degrees

Warm up: waiting for 5AM

Various miles and routes run through Nexton

numberama: 18

COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship

 

The Standard was upheld

Filed Under: The Creamer Tagged With: Borland, Chedda, Chowda, City Clicker, DHL, Grasshopper, High Stick, masterload, Placebo, Pretzel, Schrute, Space Cowboy, Splinter, Stalker, Sugar Mountain

Oh the places you’ll go

  • When: 20200817
  • QIC: Swinger
  • The PAX: Shrute, Repo, Chowda


2020-08-17 by Swinger Leave a Comment

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

Conditions: 75

FNGs: None

COP:

PAX were told to be ready to move out at 5:00.

No flag was present, so we began with 10 penalty burpees, the on to the thang.

 

The Thang (based on Spartan Racing):

Tour of the country club. Wound up with 3.68 miles at an aggressive 11:34 pace.

Mary:

No time

 

Numberama: 4

Namerama: Swinger (SCS), Shrute, Repo, Chowda

Pledge and COT

Devo: When you pursue happiness through earthly things, you end up missing God and not being happy either. When you lose yourself in the pursuit of loving and pleasing Him, you not only get an intimate relationship with God, but He also gives you happiness as gravy on the side.

Moleskin:   In the preblast, YHC challenged the PAX to attempt 4 miles at an 1// min/mile pace. We did our best, but 11 min/mile feels a lot faster than it looks on paper and we didn’t quite hit the goal. Maybe next time…

 

Filed Under: Magnitude Tagged With: Chowda, Repo, Shrute, Swinger

Big Red Block Party

  • When: 20200514
  • QIC: MadDog
  • The PAX: Chowda, Flanders, Sakrete, Chum, Mayhem, Easy In, High Stick, Swinger, Splinter, Fish N Chips, Waldo


2020-05-15 by MadDog Leave a Comment

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

Conditions: I believe it was mild and 60*

FNGs: No FNGs

Disclaimer:  Said, and modified to meet social distancing guidelines.

COP: TTT x 10 IC, LBAC FF x 15 IC and Rev x 15 IC, SSH x 10 IC

The Thang:

Grab a block and meet at the entrance of gravel parking lot.

20 OHP on Q

20 Curls for the Girls on Q

20 Tricep Extensions on Q

20 Block Press on Q

20 LBC IC

In parking lot, jog to first light pole, sprint to second light pole, walk to third light pole. Repeat for one lap around gravel lot.

RINSE AND REPEAT for 6 rounds

Stow Blocks

Mary: 

40 LBCs on Q

Numberama: 12

Namerama And Pledge: ✅ 🇺🇸

Announcements: Saturday workout rotation

Prayers and BOM : 

Our country and leadership, Sakrete’s mom and grandfather, FNC’s friend, our neighbors during quarantine and re-entry

Devo:

Moleskin:  

Filed Under: Bedrock Tagged With: Chowda, Chum, Easy In, Fish N Chips, Flanders, High Stick, Mayhem, Sakrete, Splinter, Swinger, Waldo

LEGO My Eggo

  • When: 20190806
  • QIC: Sugar Mountain
  • The PAX: Fish and Chips, Double Trouble, Streaker, Waldo, Swinger, Mayhem, Prius (Respect), Yo Adrian (Respect), EZ-In, Chowda, Sugar Mountain,


2019-08-29 by Sugar Mountain Leave a Comment

Weather 78 deg and humid as shit!!!

FNG None:

COP: TTT x 10 IC, Don Quixote x 10 IC, LBAC x 10 each way, Mountain Climbers x 10 IC.

 

The Thing

YHC has a box with LEGOs numbered 1 – 25. Pax was instructed that the larger peace’s had the larger numbers.  Pax would chose an exercise and then pick a LEGO peace. All PAX would do the exercises with what ever number was on the LEGO.

Work was put in and was not easy!!

 

Numberarama

Namarame

BOM

Devo: Dont be a dick!!

 

 

Filed Under: Bedrock Tagged With: Chowda, Double Trouble, EZ-In, Fish and Chips, Mayhem, Prius (Respect), Streaker, Sugar Mountain, Swinger, Waldo, Yo Adrian (Respect)

Let’s Try Some New Things

  • When: 20190808
  • QIC: Waldo
  • The PAX: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble


2019-08-08 by Waldo Leave a Comment

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

Conditions: Warm and Muggy…typical August morning

FNGs: None

COP: Chumbaburpee – To the song ‘Tubthumping’ by Chumbawumba, start with SSH at the beginning of the song, then every time they sing, “I get knocked down, but I get up again”, do a burpee.  While not doing burpees, continuously do SSH throughout the song until it is over.

The Thang:
Mosey to wiffle ball field:
Field of Dreams – Divide into four groups.  The group at home plate does 10 burpees, and then relieves the Pax at 1st base.  The group at 1st base was doing AMRAP squats until they were relieved, where they then proceed to 2nd base.  The group at 2nd base was doing AMRAP merkins until they were relieved, where they then proceed to 3rd base.  The group at 3rd base was doing AMRAP LBCs until they were relieved, where they then proceed to home plate to do 10 burpees.  Continue this rotation until everyone has been at each base.

Mosey to the big wall at the front of the park:
Wall of Fire – While Pax does People’s Chair, take turns doing 10x Merkins, and then take turns doing 10x LBCs.  When not doing the Merkins or LBCs, you’re holding People’s Chair against the wall.

Mosey to the parking lot at the end of the park:
Webbicides – A standard suicide (or Staying Alive) but as you get to each line, you do an increasing amount of merkins. So you run to the first line, do 1 merkin, run back to the start, then run to the 2nd line, and do 2 merkins.  Continue that progression until you get up to the 10th line where you are doing 10 merkins.

Mosey to the bridge:
-Do one tricep dip on the bridge rail, then lunge walk to the alternate side, and do two tricep dips.  Continue to lunge walk between the rails, adding a tricep dip on each side until Q says to stop.  The Pax got to around 8 tricep dips by the time we stopped.

Mosey to the flag.

Mary: Hands of Time – Pax is on their 6’s, circling up w/ their heads in the center with legs out like hands of a clock.  Legs start up at 90 degrees (like where they would be for Heels to Heavan). Count around the circle up to 120.  When you call out a number, move legs from 90 degrees to 6 inches above the ground and hold until the count returns to you, then return it to 90 degrees.  Continue until the count gets to 120, alternating your legs from 90 degrees to 6 inches each time the count gets to you.
-LBCs x30 IC

Numberama: 11

Namerama: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble, Waldo

Pledge and COT

Announcements: Labor Day convergence at Bedrock/Magnitude.

Devo: Don’t be afraid to try new things.  Some things will work, some won’t.  But you almost always gain something by attempting new things.

Moleskin: So I pre-blasted this workout, saying that my Q would be somewhat inspired by my college experience.  My original plan was to randomly pick a back-blast from F3 Rock Hill (where I went to college) and translate it into a workable BC at Bedrock.  Unfortunately, there weren’t many published backblasts on their website, and most were for their running AO, and the others I saw would have been difficult to translate into a BC at Bedrock (or used terminology/exercises that I couldn’t figure out).  So I called an audible and shifted my workout to the idea of trying new things (which I could tie back to my college experience, as I did some new things; some good, some not so good).  I went through the exercise list on the F3Nation website and pulled some exercises/routines that I hadn’t done before, not sure how they would work in practice or how they would fit in to the 45 minute workout time.  All in all, it went pretty well.  I did have to through in a couple extra items to fill out the time, but the various new routines were challenging and may pop up again in a later workout (FYI, the Chumbaburpee will cause your legs to be jello before you even get to The Thang).

Filed Under: Bedrock Tagged With: Abacus, Chowda, Chum, Double Trouble, Easy In, High Stick, Sakrete, Sugar Mountain, Swinger, Waldo, Wreck-It Ralph

Goruck Guerrilla Ops August Rucking Challenge #1

  • When: 20190805
  • QIC: Swinger
  • The PAX: Wreck-It Ralph, Chowda


2019-08-05 by Swinger Leave a Comment

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

Conditions: 73, epic fog

FNGs: None- disclaimer given anyways

COP:

(10 IC) Arm Circles, forward and reverse

(10 IC) Squat/Tee-Claps (I hope the cameras were on us because we looked really cool for this one)

(10 IC) Imperial Walkers

Mosey around the gravel parking lot

The Thang:

Complete MACV-SOG Workout, Goruck’s August challenge #1 (www.goruck.com/august-rucking-challenge), modified to include some miles.

  • 100 no push-up burpees (ruck on) – This was done as a DORA while one person did a lap around the roundabout.
  • Mosey around gravel parking lot
  • Two rounds
    • 12 ruck swings
    • 32 push-push ups (ruck off)
    • 12 ruck squats
    • 32 sit-ups (ruck off)
    • Mosey around gravel lot between rounds

Mary:

Mosey around country club (approximately 0.75 miles)

Numberama: 3

Namerama: Wreck-it Ralph, Chowda, Swinger (SCS)

Pledge and COT

Devo: 

To do great things and achieve big goals, you will have to do things differently. If you keep doing what you have always done, you will get what you have always gotten.

Moleskin:   There was some bad juju this morning. Defib and Mañana were out of commission due to various injuries, Gypsy was no where to be seen (still recovering from recent surgery?), Dri-Prime (who HC’ed with a “0% chance” to miss this workout) missed the workout due to a foot injury caused while sleeping, Wreck-It was battling shoulder tightness all morning (In between observing the FiA parade, he made like Baloo in the Jungle Book and got a back rub from the palm trees), and YHC got the littlest splinter in my hand (which was apparently load-bearing. Once removed, there was blood everywhere. Look for my bloody hand print next time you’re out there…we still had push-ups to do). I think Chowda was the only one unscathed. We’ll do just about anything for a patch.

 

Filed Under: Magnitude Tagged With: Chowda, Swinger, Wreck-It Ralph

Stranger Things

  • When: 20190716
  • QIC: Milton
  • The PAX: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie


2019-07-16 by Milton Leave a Comment

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

Conditions: 76 degrees and 200% humidity

FNGs: None

COP:

Side Straddle Hopper’s: 25 – IC

Jane Fonda’s  – 15 – IC

Terrible Mr. T’s – 15 – IC

The Thang:

Mosey to Goose Hill

Elevens: Squats at the bottom, burpees at the top

Mary:

No time

Numberama: 15

Namerama: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie, Milton

Pledge and COT

Announcements:

July Q sheet is empty

Devo: Be a thermostat not a thermometer. Your attitude and actions have an impact on everyone around you. Make it a positive impact.

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Cannoli, Chowda, Fanny Pack, Flo, Grasshopper, Green Bags, Grits, Hospice, Matlock, Milton, Peg, Probie, Schrute, Smokey, Space Cowboy

We build walls and we tear them down



2019-04-30 by Sugar Mountain Leave a Comment

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Cool but nice 53 deg

FNG: Loose Nuts (Steve Dasinger)

COP

TTT x 10

Don Quixote x 10

Hill Billy’s x 20

Mountain Man Poopers x 20 

Arm Circles OYO

The Thing

Each one grab 2 bricks and a block and head to the Wolfe ball field

Build a wall

Start with the foundation 

Blockiees  x 10 

Bear crawl with block to other side 

Run back 

PAC calls next exercise 

Bear crawl with bricks to blocks and build wall 

Run Back

Continue until wall is built 

PAX called a variety of exercises and created a great workout

Mary 

Pickle pounders

Snow Angles 

Announcements, Pledge, BOM

DEVO:

Filed Under: Bedrock Tagged With: Benefits, Boa, Chilly Willy, Chowda, Chum, Easy In, Fish N Chips, High Stick, Mayhem, Padre, Sakrete, Splinter, Sugar Mountain

I Can’t Feel My Legs

  • When: 20190215
  • QIC: Dabo
  • The PAX: Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia


2019-02-15 by Saget Leave a Comment

Intro: 13 Men at the Den for some 4 corners. Way to push gents!#F3counts

Conditions: Beautiful!!!

Shortcake Special (Before the BC): Redo

Ruckers: None

FNGs: None

Disclaimer: Not given, no FNG’s

COP:
SSH x 20, Through the tunnel x 15, Monkey Humpers x 10

The Thang: 
4 Corners, each corner has a specific workout x 15 reps. If you found a tire at your corner you flipped it to next corner. If no tire you did Lt. Dans to next corner. 

6 Minutes of Mary:  FreddieMercury,LBC’s and Flutter kicks 

Numberama: 
13

Namearama:
Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia,

Announcements:    P200 Volunteers,  Go Rick this weekend, Freedom Men’s Hike. (first meeting this Sunday@ 1800)

Pledge of Allegiance: Done!

BOM: Dabo- Pride

– Pride will steel your purpose

– Pride will kill your joy

*- When we ignore Gods instruction we are really rejecting his protection.*

– Pride says I don’t want to give up my life.

*- Pride says your yesterday is more powerful than Gods today. *

Filed Under: The Den Tagged With: Chowda, dabo, flash, glow stick, Marcia Marcia Marcia, Maybelline, Olaf, Redo, Saget, Sakrete, Uga, Used to, Wolverine

  • 1
  • 2
  • 3
  • …
  • 7
  • Next Page »

© 2014 F3. All Rights Reserved

Copyright © 2021 · Genesis Child Theme - F3 Summerville on Genesis Framework · WordPress · Log in