Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

40 side- the Den-11/22 b day Q

  • When: 20211122
  • QIC: Chowdah
  • The PAX: Oops, mr.pheeny, Qic


by Leave a Comment

Intro: QICs 40th bday q

Conditions: 45 or so

FNGs: none

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:
Runners stretch 20 sec ea side, 10 TTT ic, 10, Don quixote ic, 40 ssh ic

The Thang:
40 theme w back and forth 40 yd dash

40 merkins, 40 yd dash 40 squats w block, 40 dash repeat

40 WW1, 40 dash, 40 cftg, 40 y dash

40 iron crosses , 40 dash, 40 ohp, 40 dash, 40 lunges, 40 dash, 40 skull crushers,  40 dash, 40 flutter kicks, 40 dash, 40 rows 40 dash, 40 calf raises, 40 dash, 40 Carolina dry docks

6 Minutes of Mary: 

Plenty of abs in thang

Numberama:
3

Namearama:
Oops, Mr. Pheeny, qic

Announcements:
Thx giving convergence

Pledge of Allegiance: AYE!

BOM: (Prayer)
Led by Qic

 

Devo: discussion of your WHY, and why everyone needs one, more than just your family, but a why that can carry you through your lowest moments in life!  We need each other for that, too!

What is your why?-Guild 11/24

  • When: 20211124
  • QIC: Chowdah
  • The PAX: Manana, fish n chips, easy in, repo, mayhem R, qic


by Leave a Comment

Cold and like 32 degrees

6 pack of pax with 6 doughnuts and coffee

We discussed “what is your WHY in life”

I’m doing sheepdog, and goose said he’s going to periodically ask us what our why is, so I’ve been doing some soul searching

I’ve come up with a list of 5 in order and they all have to do with my relationships

1- relationship with god

2-relationship with my wife

3-relationship with my children

4-relationship with my friends(brothers)

5-relationship with myself

Keep in mind that my why is still a rough draft, but I also don’t think it will change too much, just the tieing it in part

What does that have to do with sheepdog or f3?

I have always maintained the belief that F3 makes me a better person.  If that is true, then that should trickle down into all aspects of my life.  But it has to go deeper, I have to go deeper, hence Q’ing the guild and sheepdog.

I think that about covers it.

Watch the FB cast of 11/24 guild for more

7th Annual Thanksgiving Day Convergence and Turkey Bowl

  • When: 20211125
  • QIC: Hot Spot
  • The PAX: Microwave, Mugsy, Three's Company, High Stick, Pretzel, Stalker, Cannoli, Smack Down, Hospice, Defib, Chowda, Tinder, Manana, Recount, Century, Inspector Gadget, Kiwi, Radio, Major Dad, Old D, Repo, Smokey, Driver's Ed, Rawhide, Big Haul, Hanging Chad, Waldo, Duplo?, FNG M.O.P.P. 4, FNG Lawn Dart, Hot Spot


by Leave a Comment

Conditions:

Count: 31 with 2 FNGs

The Thang:

Warm Up at COP: Microwave 20 SSH IC; Manana 15 Mountain Climbers 15 IC; Defib 10 Don Q IC; Tinder 25 Iron Cross IC, Pretzel 10 Through the Tunnel IC, Hot Spot 10 Burpees on Q.

4-3-2-1 Dora: Split into battle buddies.  One down executing the exercise, one up for a 200 yard run (100 yards out and back)

400 Merkins

300 Squats

200 LBC

100 Flutter Kicks

Sand Bag Relay: 6 sand bags at stationed at back of end zone. Men are spaced on lines at 10 yard intervals  up and down the field.  Shuttle the sand bags one at at time to the next man, and after your last bag you move forward to battle buddy with next man, and so one, and so on, until all bags and men return to starting point.

First pass yield: 2:41

Second pass yield: 2:35

COT: Count, Namorama, Devo – Hot Spot, Pledge of Allegiance, Ball of Man

Moleskins: 2 FNGs joined the fold today.  Welcome – Charles Carter Jr. – M.O.P.P. 4 and John Keller – Lawn Dart

Rucking AOs dont run? Really?

  • When: 20210830
  • QIC: Chowdah
  • The PAX: Gruber


by Leave a Comment

Intro: rucking, pt w ruck and…… Running w/o ruck, yes really

Conditions: muggy 80

Ruckers: Gruber and QIC

COP:
TTT 10 ic

The Thang:
Ruck to other end of AO

10 burpees

Ground ruck then run to other side of horseshoe and back

10 burpees, 20 kettle swings w ruck

Ruck around horseshoe and back

10″, 20″, 30 tri extensions w ruck

Ground ruck and run

10, 20, 30, 40 flutter kicks ic

Ruck back to flag

6 Minutes of Mary:
No time

Numberama: 2

Namearama: gruber

Announcements:
Speed for need

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo: the fact that any word that God breathes never returns void!  QIC felt God told him to do sheepdog a few years ago and I felt a roadblock with the whole Gun thing.  Never owned one.  Wasn’t sure if I could or how hard it would be due to some events in my past.  God is faithful.  My background check has been cleared!  Ooh rah!  God is faithful and his word never returns void!

 

Your least favorite

  • When: 20210510
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Prius, Manana, Chowdah


by Leave a Comment

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

Conditions: 72. Perfect for what was to come.

FNGs: sadly not.

COP:  OH ruck squats. Hold the down until one of the PAX lists a principle of F3, come up, then right back into the squat. Rinse and repeat 5x (5 principles.)

The Thang:

Take 2 blocks to the Upper parking lot.

The PAX had been told they wouldn’t be doing their least favorite exercise. They weren’t disappointed.

PAX called their least favorite exercise, then Farmers Carried blocks around the upper parking lot, while remaining PAX OYO’d the called exercise.

Least favorites included:

Bear Crawls

Burpees

Ruck Swings

OH Walking Lunge

Floor Sweepers

Yes’s and No’s

Rinse and repeat with favorite exercises-

Curls for the girls

Squat Thrusters

LBCs

WWI sit-ups

Squats

Hand release merkins

 

Head back to the flag. If you change blocks, you call 5x of your least favorite exercise.

Mary: Nope.

Numberama: 6

Namerama: Chowdah, Manana, Gruber, Prius (Respect!), Defib, Wreck-It Ralph

Pledge and COT

Announcements: Memorial Day Murph coming up, Father’s Day Convergence, Climb for Air. GORUCK D-Day Tough and Light events are all coming up,

Devo: Be Prepared- Ready your body, and your mind, for whatever life may throw at you.

Moleskin:   It feels good to be back in town. In the Gloom. Getting better.

A Bad Batch of Exercises

  • When: 20210504
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three's Company


by 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 & muggy

FNGs: None

COP: Slaughter Starter (Burpees x20 OYO); TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab a block and return to the circle
-“Back in Black” – On your six with the block behind your head as an anchor…the AC/DC song ‘Back in Black’ is played.  Through the song, keep legs up at 6 inches, and do an Iron Cross every time the word ‘Back’ is said during the song.  Try and hold as long as possible…if you reach failure, get back into it ASAP.
-Gather near the entrance to the dirt parking lot w/ the blocks and divide into two groups.  One person from Group A does a Farmer’s Carry w/ 2 blocks around the dirt parking lot.  While he’s doing that, the other members of Group A run back and forth from the entrance to the light pole on the right.  Group B does an exercise (the first exercise was curls).  When the person returns from the Farmer’s Carry, a member of Group B then does the Farmer’s Carry and the the two groups switch tasks (Group B runs back & forth, while Group A does curls).  Repeat until each man does the Farmer’s Carry.  But change the exercise after each group has done it once…After curls, it was calf raises, then flutter kicks, then lawnmowers, then squats.
-Howling Monkeys – Circle up and get into monkey humper position…stay in that position as each person takes a turn doing 10 Monkey Humpers IC.
-Stow Blocks

Mary: LBCs x25 IC

Numberama: 10

Namerama: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three’s Company, Waldo

Pledge and COT

Announcements: We need Qs.  Saturday workout is at Bedrock this week, and still need a Q for that.  Memorial Day Murph workout coming up.  And stay tuned for details about Father’s Day workout.

Devo: Saying that the media or politicians or other people are dividing us is a cop-out.  You can tune out that message…only you can decide whether to be divisive with other people.  Other people can’t make you divisive.

Moleskin: May the Fourth is a big day for Star Wars fans like me…but I couldn’t think of a good Star Wars themed workout, but in honor of the new Star Wars series ‘The Bad Batch’ debuting today, I put together a bad batch of exercises…things I don’t typically like to do, and that really have no connection with each other, but that I thought would be challenging.  I think it turned out pretty well.  And with ‘Thunderstruck’ retired, I wanted to give us another good AC/DC song to eventually hate, so I came up with the ‘Back in Black’ challenge, which proved to be difficult, as nobody got through the song keeping their legs up the whole time.  Also, fun fact…despite being about 45 seconds shorter than ‘Thunderstruck’, they say ‘Back’ more often in ‘Back in Black’ than they say ‘Thunder’ in Thunderstruck.

Brick-and-Block Dora

  • When: 20210330
  • QIC: Waldo
  • The PAX: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem


by Leave a Comment

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

Conditions: Perfect…cool/clear/dry

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls, 400 OH Press.  I think most teams were just finishing the curls and getting into the OH Press when we ran out of time and stowed the blocks.

Mary: Figure-Four Reverse Crunch x10 IC each leg; LBCs x20 IC

Numberama: 8

Namerama: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem, Waldo

Pledge and COT

Announcements: Tectonic is hosting this Saturday’s rotating workout.  YHC will be DR the entire week of April 5, so I requested Q help.

Devo: It is ok to admit when you don’t know something, or to withhold an opinion on an issue when you don’t feel like you fully understand it.

Moleskin: I decided to bring back one of my earliest workouts I did as a Q (which was adapted from a workout that I had experienced early in my F3 days out at Doty Park).  It’s a good mix of cardio and block/brick work, without having to venture far from the flag.  Good to see Chowdah back in the gloom as he’s briefly back in town…he also volunteered to Q on Thursday, so I’ll be looking forward to that.

Be prepared…..short weinke vs. long weinke

  • When: 20200918
  • QIC: Chowdah
  • The PAX: Oops, GI Jane, mr.pheeny, olaf, brokeback, cornhole


by Leave a Comment

Intro: Q had to leave at 0459 to go to the gas station next door to poop

Conditions: 70 and muggy

FNGs: none

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:
They did the usual, probably, but after a 30 min ride getting over there, YHC had to poop!

The Thang:
4 corners w block

50 reps each corner,  corners labeled upper body, legs, core, and 10 burpees

Pax were paired up and given ability to choose exercises, most of the standards were chosen w little deviation

Once each corners reps were completed, pax left their blocks, ran ahead to next corner and back to retrieve said block and so on and so forth

3 full revolutions were completed

2.25 miles we’re traveled

 

6 Minutes of Mary: had a core corner

No time at end

Numberama: 7

Namearama:
Oops, Mr.Pheeny, Olaf, cornhole, GI Jane, brokeback, YHC

Announcements:
Ruck for hunger, volunteer opportunities/ 2nd-3rd F coming up

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo:
In life, Be prepared!

Moleskin: 

Is it ok to have a short weinke and switch it up and give the PAX an option to choose their own?  Perhaps, given the proper format, pairing up, staying together, etc.  It is also important to note no FNG’s present, but they would have been fine, I think?  What do you think?

OVER/UNDER @ BEDROCK

  • When: 20200827
  • QIC: Sakrete
  • The PAX: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah,


by Leave a Comment

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

Conditions: Low 70’s and humid

FNGs: none today

COP:  15 TTT slow IC, Leave arms up until YHC says: 15 LBAC forward, 15 LBAC reverse, 15 over head claps 15 moraccan night club

The Thang:

PAX instructed to get one block and two bricks each.  Drop block at flag.  With bricks in hand mosey around gravel parking lot at your pace.  Once you are back @ flag hold plank until six is in.  Line up in order of completion.  5 merkins.  Number off 1-11 and remember your number.  This will be important later.

Line up in two columns.  Indian run with bricks to the bridge.  Once @ the bridge Bernie Sanders to other side then mosey back to the handicapped parking places on the right side before getting to the gravel lot.

OVER/UNDER

From earlier, number 1 takes off from parking places down to the flag where our blocks were awaiting us.  As he was in en route YHC called a number.  Remaining PAX had to decide whether the participant would do more or less curls than the number called out.  Once done the Pax would run back to remaining group.  If correct sit back and watch while the ones who were incorrect did burpees.  We rotated between 5 and 7 burpees each time.

While one PAX was doing his curls the remaining would do a variety of arm exercises with bricks.  Exercises were as follows:

Curls, Tri cep extensions, over head press, lat raises and front raises.

Mary: We didn’t have time for her today.

Numberama: 11

Namerama: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Old Flame running the Charleston 100 in full gear.

Devo:

Armor Of God
Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. (NLT) ( Ephesians 6:11 )Do you ever feel vulnerable to attack? Are you afraid that your responses to provocation may cause you to be unrighteous? Don’t go into battle unprotected; instead, clothe yourself in God’s armor. In verses 14-18, Paul characterizes this armor as truth, righteousness, peace, faith, and salvation.  He then finishes with the action of praying. Trust that God will equip you with the tools you need.

Moleskin:   Got to admit this worked better on paper.  The curls with block took longer than expected and had to double up on sending guys down for their turn.  It was tough to keep track of the over/unders as the morning went on.  Work was done.  Arms were hurt.

Rain struck the m/Murph!

  • When: 20200825
  • QIC: Chowdah
  • The PAX: Zamboni, placebo, Masterload


by Leave a Comment

Intro: 4 pax, m/Murph, heavy rain would ensue

Conditions: 75, see last comment

Shortcake Special (Before the BC): we ran during the bc, almost 2 miles

Ruckers: QIC, 30 lb ruck

FNGs: none

Disclaimer: this is D3, don’t hurt yourself

COP:none

The Thang:

Roughly 1 mile run to park on w.richardson where goose likes to torture people

100 squats, 100 Merkins, 100 situps(ww1 or ww2)

Run back to Doty/accelerator AO roughly 1 mile

6 Minutes of Mary: 20-25 of each
American hammers, ww1, LBC,

Plank on q, base, low, side to side

Numberama: 4

Namearama: Zamboni, placebo(respect), master load, chowdah

Announcements: Billy Simon Repo’s birthday run this Saturday the 29th either in person or virtual

Pledge of Allegiance: aye!

BOM: (Prayer)
Led by YHC

Devo: be intentional about not allowing yourself to get distracted and therefore losing focus on the purpose God has for you as a man and leader!

Moleskin: rain was such a blessing in disguise. This would have sucked so much more!

Pleasure to serve you fine fellas!  Aye!