Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Fish n Chips needs a sack

  • When: 20211115
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Chowdah, Gruber, Fish n Chips


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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: 44. Cold. This is bullshit.

FNGs: Nah

COP:  Run from the truck to the flag.

The Thang:

Left Foot, Right Foot, rinse and repeat.

PAX got 2 miles this morning with varying amounts of weight and coupons.

Mary: Run from the CoT to the Truck.

Numberama: 5

Namerama: Wreck-It Ralph, Gruber, Fish N Chips, Manana, Chowda

Pledge and COT

Announcements: Sheepdog events coming up soon. Ruck for Hunger coming up, no dates out yet. Holiday Party is right around the corner.

Devo: Nothing incredibly deep this morning. 1% better everyday, and DBAD.

Moleskin:   Great banter this morning! PAX discussed various events we’ve done in the past as a way to help prepare our brothers going through the Sheepdog event in a couple of weeks. Fish debated, out loud, what he should fit in his ‘sack’, and noted that weather would have a big impact on how much room there would be.

7 min perfect WOD x4

  • When: 20210910
  • QIC: Chowdah
  • The PAX: Tinder, flash and hacker


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Intro: 7 min tabata circuit x 4

Conditions: warm, wet

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skil level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
TTT x 10 ic, imp walkers x 10 ic, Don quixote x 10 ic

The Thang:

Tabata as follows, 30 seconds a piece x 4 rds

Ssh, wall sits, merkins, lbcs,step ups, squats, dips, plank,high knees, lunges, high side planks, low side planks

6 Minutes of Mary:

No time

Numberama:
4

Namearama:
Hacker, tinder, flash, qic

Announcements:
9/11 convergence

Pledge of Allegiance: AYE

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic, and it was that if God can use 9/11 for good, then he can use anything that ever happens for good!  God is good, have faith!

Moleskin:

  1. Stumbled upon this wicked good 7 min wod, and decided to quadruple it!  Sucked so good

Upside down pyramid of pain

  • When: 20211004
  • QIC: Chowdah
  • The PAX: Stringbean, wreck it Ralph, double trouble


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Intro: 4 pack of pax for ruck distance, pace, and PT work

Conditions: 70 and muggy

Ruckers: all 4

FNGs: none, still waiting on my fng to make his first appearance…maybe next time

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:ruck at normal pace 

The Thang:
Normal pace ruck, 50 flutter kicks ic, pace and 1/2-ruck (mosey) to other side of horseshoe

50 lbcs ic, 40 cftg, normal pace ruck back,

50 single count fk oyo, 40 tri extensions oyo, 30 ruck squats oyo, then pace and a half back around horseshoe

50 lbcs, 40 cftg, 30 ruck squats, 20 kb swings then ruck back

Pace and a half back to flag

 

 

6 Minutes of Mary:
No time, but worked plenty abs

Numberama:
4

Namearama:
Wreck it, string, DT, and Qic

Pledge of Allegiance: aye!

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic

2 are better than 1, as they have a better return for their labor!  Ecclesiastes 4:9

1 person can go fast, but 2 can go farther together, and 3 even farther….and so on and so forth.  We are better together!

 

Moleskin: easy to put together a kick butt ruck wod!  Some uptempo pacing , along with a little distance and some PT does the trick every time

Solo 2 miles @ magnitude

  • When: 20210906
  • QIC: Chowdah
  • The PAX: Chowdah


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Intro: Qic had to go bad (#2)and no one was here by 05:03 so I shot home real fast and shot right back.  started rucking solo @ 05:15!

Conditions: nice

Shortcake Special (Before the BC): does a car ride count

Ruckers: magnitude, so Qic

COP: none

The Thang:
2 miles with intermittent jogging/walking w ruck

6 Minutes of Mary: no as time was 55, already

Numberama:1

Namearama:
Chowdah

Pledge of Allegiance: aye

Prayers: yes, thank you Lord for F3 brothers(even though they didn’t show up) and labor day, and hard work, and America!

Devo:when God speaks, your placement will be strategic, you will live a righteous life, and fear will be far away from you!

Freed to lead! – chowdah

 

if youre gonna be dumb, then you gotta be tough-5th anniversary Q

  • When: 20210831
  • QIC: chowdah
  • The PAX: radio, peg(R), old flame(R), microwave, kiwi, fanny pack, milton, flo, QIC


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conditions:  70 and muggy, of course

F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership!

warmup:  TTT x 10 ic,  hillbillies x 10 ic,  mountain climbers x 25 ic

thang:  mosey to get blocks then back to lot in front of old armory

10, 20, 30, 40 ascending pyramid format for pt, plus cardio and dumb shit to make us stronger

10 burpees then run down and back

10 “”, +20 ww1’s then q sack block halfway down and back

10, 20, +30 alt lunges with block then bear crawl a quarter way down and back

10, 20, 30, + 40 flutter kicks ic then run all the way again

same format except took away bear crawls

50 alt lawnmower rows w block, then q sack halfway

50, + 40 lbcs then run down and back

50, 40, + 30 squats w block then q sack halfway and back

stow blocks

Mary:  freddie mercuries 25 ic

numberramma: 9

nameoramma: radio, peg (R), microwave, old flame (R), kiwi, fanny pack, milton, flo, chowdah

pledge: aye

COT and prayer led by chowdah

Devo:  ephesians 6: 12- for our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms!

For me, this spoke about wrestling with the Devil and wrestling with God and how they are similar but opposite.  The battlefield is in the mind, and if you are not careful which voice you allow to speak over you, you either accept blessings or curses.

I also spoke about my personal struggle, and that If I am not keeping goals in my life, mind and heart, then I tend to let the devil in more.  Hence, sheepdog and me ALL IN!

FREED TO LEAD!  -chowdah, AYE!

 

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


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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

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


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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

Oh the places you’ll go

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


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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: 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…

 

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


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  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:  

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,


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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!!