Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

  • When: 20221229
  • QIC: Chowdah


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8 pack of pax for a Murph

Conditions: cool, and 45

Shortcake Special (Before the BC): uh, Idk?

Ruckers: no

FNGs: no

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:

10ttt, 15 don q, 20 imp walkers, 25 ssh, 30 mountain C’s – all IC

 

The Thang:

Murph-

Mile run, 100-ww1s, 200-merkins, 300-squats

Mile run @ halfway point of exercises

 

 

 

 

6 Minutes of Mary:

Nope, no need

 

Numberama:8

 

Namearama:yes

 

Announcements: anniversary convergence coming up

 

Pledge of Allegiance: aye!

 

BOM: (Prayer)

Led by ….Qic

 

Devo:

Led by ….Qic.  it is so easy to fall off.  You slowly let the good things you were doing in your life slide away.  Get lazy…. don’t, cause it’s a slippery slope – stay hard!  Do something hard every day except maybe vacation.  It doesn’t always have to be physical

 

Moleskin:great butt kicking had by all.  I know pretzel finished…some others got close.  Qic did not, but we all ran the 2 miles and did at least 60-120-180

https://f3summerville.com/2022/12/29/15092/

A track workout without a track

  • When: 20220830
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Chicken Fry, Chowdah


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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 and muggy, light rain toward the end of the workout

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward OYO; LBAC backward OYO

The Thang:
-Slow mosey to the parking area near the baseball fields/fire station.
-At the end furthest from the fire station, 20 squats on Q, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then sumo squat around that curve.  Repeat the sprint/walk/sprint/sumo squat cycle a few times.
-Hold plank for about a minute, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then bear crawl around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Monkey Humpers x15 IC, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then lunge walk around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Calf Raises x25 IC, then sprint the straightaway to the other end of the oval, walk the curve, backwards run on the other straightaway, then walk around the other curve.  Repeat the sprint/walk/backwards run/walk cycle a few times.
-Return to the flag

Mary: Flutter Kicks x25 IC; LBCs x25 IC; Heel Taps x10 IC

Numberama: 5

Namerama: Mayhem, Easy In, Chowdah, Chicken Fry, Waldo

Pledge and COT

Announcements: Bedrock is hosting this Saturday’s rotating workout.

Devo: Rest if doctors tell you, or if you’re body can’t handle the work…but even if you can’t do the workouts that the Q is leading due to nagging injuries or whatever, you can always find some work to do.

Moleskin: I Q’d at the Jones a couple of times, and I enjoyed using the track there to come up with some unique ways to get a run-heavy workout in.  This was a modified version of one of those workouts I did, which does a good job of getting your heart rate up quickly.

Log, Log, its better than bad, its good!

  • When: 20220221
  • QIC: chowdah
  • The PAX: manana, double trouble, qic


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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: nice and cool 50

FNGs: no

COP:  TTTx 10 ic, 10 burpees with ruck on

The Thang:

Grabbed the longest log available (like 8′ long) perfect for 3 people and moved out with our ruck sacks on as well

stopped for 50 reps at fire hydrant, and 2 ends of mile tour of AO

exercises performed with rucksack were : 20 OHP, 20 cftg, 10 tricep ext all on Q

10 merkins, 20 squats, 20 freddie murcuries w ruck ic, other 2 on Q

10 burpees, 20 cftg, 20 tri ext all on Q

 

Mary:

25 freddie murcury, 25 flutter kicks, 25 american hammers, 25 ray charles all ic

Numberama: 3

Namerama: manana, double trouble, chowdah

Pledge and COT aye!

Announcements: no, not really…but they are important

Devo: John 15:5  I am the vine, you are the branches.  Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing!

The ways we abide in Him is by spending time in his word, with fellow born again Christians, and by worship!

Moleskin:   wanted to use a log 2 weeks ago.  finally did it, as back was feeling better.  Went back to Sakretes farewell tour @ magnitude backblast and saw that they took logs.  One of the reasons why BB are so important!  Thx for the inspiration, young brother, oh and 3’s company as well, for the accountability post on the BBs.  I will always think of you Sak, when I shoulder up to some hard wood poles!  AYE!

2/9/22 @ The Guild

  • When: 20220209
  • QIC: chowdah
  • The PAX: fish and chips, mayhem (R), threes company, double trouble, repo, manana, swampfox, easy in, chowdah, and pinstripes


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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: replace with weather

FNGs:

Being authentic, and not just going through the motions and the need to have deep relationships with some brothers so so someone has always got your 6.  We need to have brothers in the foxhole with us.  All relationships are 2 way, though, and you need to have their 6 as well.

I know i need to be more intentional to find a brother or 2 that I can link up with a little closer, than just seeing at F3 and work.

Just like a woman needs a close girlfriend to confide in with only women things, we as guys still surprisingly need that too with other men.

You have to have a good relationship with yourself first.  GET alone, with God and allow Him to reveal to you who you are, who you are not, and who you were made to be.

The 5 C’s

consistency, commitment, candor, courage, and contentment.

 

Numberama: 10

Pledge and COT

Announcements: replace with announcements

devo:  the guild

prayer led by: qic

magnitude mondays= miles and reps

  • When: 20220207
  • QIC: chowda
  • The PAX: defib, qic


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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: cold and wet

COP:  TTTx 10 ic,  rolled out to get that heartrate up

The Thang:

headed out of the park, ruck walking alternating with ruck jog.  stopped periodically for 50 reps on way to raising canes

first 50- 10 merkins, 20, squats, 10 v ups, 10 ww1, all on q and with ruck except ww1

second 50- 10 merkins 20 squats, 10 cftg, 10 tri extensions

3rd 50- 10 oHP, 10 merkins, 10 upright rows, 20 ic incline mountain climbers

Mary: 20 ic american hammers, 20 iron crosses, 20 monkey humpers, 10 mac tar jais

Numberama: 2

Namerama: defib, qic

Pledge and COT   aye!

Devo: jeremiah 29:11 for i know the plans i have for you says the Lord, plans to prosper you and not to harm you, plans to give you a hope and a future!

Moleskin:   went back to one of sakretes farewell tours from magnitude and he chose to use logs and head out to harris teeter pl.  Due to my back not feeling right, we did same, sans logs.

spiritual endurance mirrors physical endurance

  • When: 20220201
  • QIC: chowdah
  • The PAX: easy in, mayhem(R), manana, qic


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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: decent 45, chilly

FNGs: no

COP:  running stretches

The Thang:

started out with fit test theme : 1 mile run,  2 min MERKINS mrap, 2 min WW1 amrap

then 4 corners of pain with blocks around the circle by flag w/10 15 20 25 reps per exercise per corner

upper body corner #1 -triangle merkins, OHP, cftg, and tri extensions

upper body corner # 2 -carolina dry docks, lawnmower rows w blk, upright rows, wife threw away my weinke……i hate those detachable weinkes….LOL…insert 1 more upper body ex here

legs corner- burpees, kettle squats w block, kswb again, calf raises wb

core corner-(4 ct)mountain climbers, lbcs, flutter kicks, freddie mercury

moves from corner to corner were as follows: lunge walk w block, bear crawl without, and mosey without and back to lunge, bear, mosey for remainder until everyone made it through all evolutions

Mary: no need, no time

Numberama: 4

Namerama: manana, easy in, mayhem(R)

Pledge and COT aye!

Announcements: come to next bedrock, on thursday

Devo: fit tests/time trials build physical endurance just like life tests/trials/tribulations, whether or not self induced produce spiritual endurance.  As long as we keep our eyes on God, and remember that he is the author and perfector of our faith!

James 1:2-3  AMP.  Consider it nothing but Joy, my brothers and sisters, whenever you fall into various trials.  Be assured that the testing of your faith produces endurance!

Moleskin:   due to time constraints with work, had to encorporate my devo into workout!  as always, it is a privelege  to lead, and serve, you fine brethren!  -chowdah, aye!

1 UnIcOrN rucker

  • When: 20220131
  • QIC: Chowdah
  • The PAX: Chowdah


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Conditions: cold, below 40

Ruckers: Qic

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:
Mosey with rucksack

The Thang:
Move all the way to entrance of park by concrete baseballs alternating between walking and running.

40sec wall sit with ruck, 40 incline merkins w r,  40 ohp w ruck

Go up the driveway to d road and back

40 sec plank w r, 40 curls with ruck, 40 tri extensions w r. 40 mountain climbers

Mosey wr up and down and back to baseballs

Mosey back to flag with ruck

 

 

Numberama: L

O

Namearama: L

Announcements:
Uh

Pledge of Allegiance: sadly, no, q had to leave early

BOM: (Prayer)
Ball no, prayers yes

Devo:james 1:5. If any of you lack wisdom, let him ask of the Lord, that giveth to all men liberally, and upbraideth not and it shall be given to him

  1. Moleskin: i need to EH more

Chow-diac

  • When: 20211228
  • QIC: Chowdah
  • The PAX: Old D(r)), fish n chips, easy in, swampfox


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  1. Intro: modified cardiac w more exercises

 

Conditions: 60 Nice and cool

 

 

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: TTT 10 ic, Don q 10 ic, imp Walker 10 ic, runners stretch both legs

 

The Thang:

Cardiac modified :

5 burpies, 10 squat thrusts, 15 hand release merkins, 20 crunchy frogs, 25 Freddie Mercury- 2 cadence

Then run cardiac loop

Then 5 squat to OHP w block, 10 TRI ext w block, 15 cftg, 20 lunges w block, 25 upright rows w block

Run loop, repeat until time expired

 

6 Minutes of Mary: plenty of abs in thang

 

Numberama: 5

 

Namearama:

Easy in, fish, swampfox, old D, Qic

 

Announcements:

Anniversary convergence and party 1/8/22

Pledge of Allegiance:

Aye

BOM: (Prayer)

Led by Qic

 

Devo: love your neighbor as yourself and be your brothers keeper!  Love the ones that you don’t know well, or that might rub you the wrong way!  Invite them to F3

Led by Qic

 

Moleskin:

This is the Qs chance to talk about the workout

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

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


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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


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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