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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

More Body Builders

  • When: 20210907
  • QIC: Luigi
  • The PAX: LottaLove, Cisco


2021-09-07 by Luigi Leave a Comment

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

Conditions: Warm (80F) and humid, but thankfully minimal bugs. Sunrise was right at end of workout.

Disclaimer: Given.

COP: Grab blocks (2 per pax) – place lighter one on near end of track and cusack a heavier one to far end of track (1/8 mile away)

The Thang

  • 10-count body builders with push-up* x 12
  • 1/8 mile mosey
  • 10-count body builders with deadlift* x 24
  • 1/8 mile mosey
  • 10-ct w/ PU x 11
  • 1/8 mile mosey
  • 10-ct with DL x 22
  • 1/8 mile mosey
  • 10-ct w/ PU x 10
  • 1/8 mile mosey
  • 10-ct with DL x 20
  • 1/8 mile mosey
  • 10-ct w/ PU x 9
  • 1/8 mile mosey
  • 10-ct with DL x 18
  • 1/8 mile mosey
  • Stow lighter blocks
  • 1/8 mile walk
  • Carry heavier blocks back for final 1/8 mile walk, stow in shed

*Explanations:

  • 10-count body builders with push-up (“start up, go down”) – use heavy blocks for these:
    • 1. Deadlift down (place block on ground but keep holding it)
    • 2. Kick feet out to plank position
    • 3. Push-up down
    • 4. Push-up up
    • 5. Kick feet into squat position
    • 6. Stand up holding block
    • 7. Curl up
    • 8. Overhead press up
    • 9. Overhead press down
    • 10. Curl down
  • 10-count body builders with deadlift (“start down, go up”) – use light blocks for these:
    • 1. Stand up holding block
    • 2. Curl up
    • 3. Overhead press up
    • 4. Tricep extension down
    • 5. Tricep extension up
    • 6. Overhead press down
    • 7. Curl down
    • 8. Deadlift down
    • 9. Deadlift up
    • 10. Deadlift down

Grand totals:

  • 42 x 10-count BB with push-up
  • 84 x 10-count BB with deadlift
  • 1.25 miles

Numberama: 3

Namerama: LottaLove, Cisco, Luigi

Pledge, COT

Announcements/Prayer Requests:

  • Prayers for future of The Jones AO – want to keep it going, but need fresh/consistent leadership to carry the mantle forward. Many Pax are in seasons of life that make it challenging to commit to AOQ duties.

Devo:

  • Cisco saw a large majestic hawk watching us from a light pole just as the sun was rising, which was the perfect intro to the brief devo YHC had thought of:

Do not toil to acquire wealth;
be discerning enough to desist.
When your eyes light on it, it is gone,
for suddenly it sprouts wings,
flying like an eagle toward heaven.

– Proverbs 23:4-5

Trust in him at all times, O people;
pour out your heart before him;
God is a refuge for us…
if riches increase, set not your heart on them.

– Psalm 61:8,10c

  • Reminder not to set your heart on wealth (big or small) as your source of security or comfort, because it can fly away when you least expect it as easily as an eagle (or a hawk). YHC said this primarily as a reminder to self. There seems to be a tendency for Americans to “toil to acquire wealth” so we can rest later, and set our hearts on that as our refuge and comfort/security, whereas the Bible tells us to set our hearts on God as our refuge, and rest now, even while we work.

Moleskin:

  • This was a duplicate of Body Builders Reprise from 20210629; we didn’t get as far this morning because all of the pax were feeling the heat/humidity, and a bit out of shape from lack of F3 participation recently due to other obligations. All things considered, it was a good solid effort from everyone. YHC still loves this workout and hopes to recycle it many times again in the future.

Filed Under: The Jones Tagged With: Cisco, Lottalove, Luigi

The Warrior – October 2019

  • When: 20191017
  • QIC: Luigi
  • The PAX: Hard Drive, Cisco, Cheetah


2019-10-17 by Luigi Leave a Comment

Scorecard

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

Conditions: Cool (55F), clear, dark.

FNGs: None. Disclaimer still given.

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards (to opposite goalpost)

Fitness test results (compare against September’s results):

  • Luigi: 21.16 (vs. 20.21 last time)
  • Hard Drive: 18.00 (vs. 22.20 last time)
  • Cheetah: 10.30 in 28 minutes (vs. 13.00 in 33 minutes in June with BJDD)
  • Cisco: 9.00 (vs. 9.00 last time)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 4

Namerama: Hard Drive, Cisco, Cheetah, Luigi

Announcements/Prayer Requests:

  • Upcoming running events:
    • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
    • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
    • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
    • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.

Pledge and COT

Moleskin:

  • Fastest mile was 8:08.

Filed Under: The Jones Tagged With: Cheetah, Cisco, Hard Drive, Luigi

The Warrior – September 2019

  • When: 20190926
  • QIC: Luigi
  • The PAX: Mrs. Potts, Dorothy Mantooth, Hard Drive, Cisco


2019-09-26 by Luigi Leave a Comment

 

Scorecard

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

Conditions: Warmish. Low 70s F and 88% relative humidity by end of workout. No wind. Dark until after the workout (7:11 sunrise)

FNGs: None.

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards (to opposite goalpost)

Fitness test results (compare against August’s results):

  • Hard Drive: 22.20 (vs. 22.00 last time)
  • Luigi: 20.21 (vs. 19.30 last time)
  • Mrs. Potts: 14.00 (vs. 13.00 last time)
  • Dorothy Mantooth: 12.00 w/ 20 lb ruck (vs. 10.00 in September 2018 w/ 20 lb ruck and bathroom break, 20.00 last month w/o ruck)
  • Cisco: 9.00 (vs. 9.00 in July)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 5

Namerama: Mrs. Potts, Dorothy Mantooth, Hard Drive, Cisco, Luigi

Announcements/Prayer Requests:

  • Lots of upcoming running events:
    • 2019-10-05 – IOP connector run (5k and 10k versions), 8am start time.
    • 2019-10-05 – Revenge of Stede Bonnet trail run in Moncks Corner; 15 miler, 10 hr, or 5 miler. 7pm start time.
    • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
    • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
    • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
    • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.
  • Cisco had unusual dreams after reading Bible before bed recently; strongly encouraged other PAX to read the Bible at least 30 minutes/day

Pledge and COT

Devo: The importance of male friendship

  • YHC handed off Freed to Lead to Hard Drive to borrow, and mentioned that it discusses the importance of pursuing and maintaining close male friendships, especially after college and once you enter the workforce. It is counter cultural, but very valuable!

Moleskin:

  • Fastest mile was 7:28 (Hard Drive).

Filed Under: The Jones Tagged With: Cisco, Dorothy Mantooth, Hard Drive, Luigi, Mrs. Potts

9/11

  • When: 20190910
  • QIC: Cisco
  • The PAX: Dorothy Mantooth; Mrs. Potts


2019-09-10 by Cisco 1 Comment

9 Laps | 110 Pull-ups

COT:

Pledge, BOM

 

Filed Under: The Jones Tagged With: #f3counts, Cisco, dmt, Mrs. Potts

Title Goes Here Idiot

  • When: 20190806
  • QIC: Dorothy Mantooth
  • The PAX: Cisco, Lotta Love, Hard Drive, String Bean


2019-08-09 by Dorothy Mantooth 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 70s, moist

FNGs: None

COP: TTT, mosey to Shart Shed to grab the 5” utility poles.

The Thang:

Each PAX grabs a pole of their choice, drapes it over their shoulders:

10 Squats on Q – ¼ mile mosey

Grab a different pole, because all of them weigh different weights so don’t want anyone to feel left out:

10 step ups, each leg – ¼ mile mosey

10 calf raises – ¼ mile mosey

New pole: we did one more exercise with the poles and ran another ¼ mile

***head down in shame***

VOTED PAX FAVORITE OF THE DAY:

Sacrete shuffle (remix with poles) on east side bleachers

10 Super Derkins IC

10 Derkins IC

10 Incline merkins IC

30 count wall squats (each PAX counts 1,2,3,4,5 all the way to 30 during a wall sit)

30 count BTTW (each PAX counts 1,2,3,4,5 all the way to 30 during BTTW

Sacrete shuffle (remix with poles) on east side bleachers back to Shart Shed

DMT tried to organize a pole carrying suicide with cones but it ended up being a bigger CF than ever imagined. Will re-work during shower thoughts and attempt again, soon!

Mary: 10 WWI situps on Q, 10 WWII situps on @, 10 Freddy Mercury’s IC

Numberama: 5

Namerama: Dorothy Mantooth, Cisco, Lotta Love, Hard Drive, String Bean

Pledge and COT

Announcements: Keeping thoughts of victims of this weekend’s tragedies in our thoughts, as well as a PAX neighbors’ family member that lost his life.

Devo: (thanks LoL since I’m a huge Devo slacker) Bringing light to fighting evil.

Moleskin:   Having 5 PAX at The Jones was a welcome treat. We got some good mumble chatter in during our ¼ mile runs. Cisco has the Q for 8AUG – if we don’t do farmer carries until DMT cries, DMT will cry until we do farmer carries until DMT cries.

Filed Under: The Jones Tagged With: #f3counts, Cisco, Dorothy Mantooth, Hard Drive, Lotta Love, String Bean

The Warrior – July 2019

  • When: 20190718
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, Cisco, Stringbean


2019-07-23 by Luigi Leave a Comment

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

Conditions: Warm (70s), sunrise during workout, humid.

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards (to opposite goalpost)

Fitness test results (compare against June’s results):

  • Luigi: 21.35 (vs. 19.33 last time)
  • Dorothy Mantooth: 19.317 (vs. 19.30 last time)
  • Stringbean: 15.35 (first time)
  • Cisco: 9.00 (vs. 12.00 in May)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 4

Namerama: Dorothy Mantooth, Cisco, Stringbean, Luigi

Announcements/Prayer Requests:

  • None currently

Pledge and COT

Moleskin:

  • Fastest mile was 7:35.
  • New scoreboard worked better this time. YHC purchased new (cheap) dry erase markers, and they worked great. Erased everything immediately after the photo to avoid erasure issues next month.

Filed Under: The Jones Tagged With: Cisco, Dorothy Mantooth, Luigi, Stringbean

3 HIM ITG

  • When: 20190523
  • QIC: Cisco
  • The PAX: Dorothy Mantooth, Hard Drive


2019-05-23 by Cisco Leave a Comment

Intro:

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

Weather Conditions:

Partly Cloudy, mid 60s

FNGs:

None

COP/Warm up:

Grab two blocks per PAX and farmer’s walk to far end of the field ~ 130 yards.

The Thang:

11’s: Hanging Knee raise – on Q (or toes to the bar) | Overhead clap while on your face – 4 count IC.
(4 pull-ups OYO -> Army Crawl ~10 yards -> lateral jump over blocks 4x OYO -> Army Crawl ~10 yards) – Rinse and repeat 4x
Farmer’s Walk back to the shed ~ 130 yards.  Stow blocks.
One Leg Dead Lift – 4 count IC x10 each leg
Banana Roll Right – 4x IC
Flutter Kick – 10x IC
Banana Roll Left – 4x IC
Flutter Kick – 10x IC
Banana Roll Right – 4x IC
Flutter Kick – 10x IC
Banana Roll Left- 4x IC
Flutter Kick – 10x IC
One Leg Dead Lift – 4 count IC x10 each leg

Mary:

20 second BTW – on Q

COT:

Numberama; Namearama; Pledge; BOM.

Devo:

1 Corinthians 13:2 (ESV)

2 And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing.

Moleskin:

Got a little dirty today, but probably nothing compared to what’s to come on Sullivan’s Island this Monday. 

F3 Charleston Convergence:
May 27, 2019 @ 7:00 am – 8:00 am | 2101 Pettigrew St, Sullivan’s Island, SC 29482

 

 

Filed Under: The Jones Tagged With: #f3counts, Cisco, Dorothy Mantooth, Hard Drive

DECK OF CARDS/ CATCH ME IF YOU CAN/ SAKRETE SHUFFLE

  • When: 20190521
  • QIC: Sakrete
  • The PAX: Hard Drive, Cisco, Defib, Dorothy Mantooth,


2019-05-21 by Sakrete 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 clear and humid AF

FNGs:  Not today

COP: 10 TTT IC slow and deep to stretch out this hamstrings; YHC instructed PAX to leave arms up until told otherwise.  20 LBAC forward, 20 LBAC backward, 20 over head clap and 20 moraccan night clubs all IC.

Drop arms.

The Thang:

Slow jog to YHC pickup to get phone.  Slow jog back to flag.  Figured out who our youngest PAX was and instructed to pick what would be used as a wild card.  Hard Drive picked the Jack.  Began working through the deck of cards with the exercises as follows:

Hearts: Curls for the girls

Diamonds: Tricep extension

Clubs: Over head press

Spades: Chest Press.

When the jack was drawn each Pax would line up on the start line and Bernie Sanders (backwards run) while one PAX did 5 burpees and 5 squats and sprinted towards the other PAX.  When he reached the group another man began his burpees and squats while the remaining continued Bernie Sanders.  Continue this until all PAX did their burpees and squats.  Once the last PAX reached the group slow jog back to flag.  Completed 3/4 of Jacks and no jokers were drawn.  Got through about 3/4 of the deck.

Sakrete Shuffle around the track.  Run the track until arriving at a set of bleachers.  Run up and back down every set all the way around bleachers.  This was named the Sakrete Shuffle shortly after the launch of The Jones by our buddy Lottalove.

Mary: 26 (Hard Drive’s age) WWI  situps

Numberama: 5

Namerama: Hard Drive, Cisco, Dorothy Mantooth, Defib, Sakrete

Pledge and COT

Announcements: A whole host of convergences happening over the next month or so.  Memorial Day, Fathers Day and 4th of July.  Check out FB post for more details.

Devo: Q fail.  Nothing lined up and let the PAX get away before giving the devo.

Moleskin:  YHC sat down 5 or 6 different times and tried to come up with a weinke for today.  Kept getting distracted.  As I was heading to The Jones from Bedrock decided to go ahead and go with the deck of cards.  Always a trusty one.  Threw in the “catch me if you can” for an additional suck.  Defib is an animal.  BJ double down with a ruck at both locations.  If you can get out to The Jones for either a Q or even just a posting make it happen.  Tough guys and a great AO.  

Filed Under: Bedrock Tagged With: Cisco, Defib, Dorothy Mantooth, Hard Drive, Sakrete

The Warrior – May 2019

  • When: 20190516
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, Cisco, Houdini, LottaLove


2019-05-16 by Luigi Leave a Comment

The Warrior scorecard for May 2019

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

Conditions: Ideal. 🙂 (low 60s, sunrise during workout, few bugs)

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on pull-up bars)
    • 10 merkins
    • 15 squats
    • Run 120 yards (60 out, 60 back)

Since the field was still closed for seeding, and the gate beside the pool was locked (we could still walk through the pool area though), we modified as shown in the below sketch. It worked out pretty well.

Fitness test results (compare against April’s results):

  • Luigi: 20.35 (vs. 20.00 last time)
  • Dorothy Mantooth: 19.00 (vs 20.206, finished 6 squats, last time)
  • LottaLove: 16.37 (vs. 17.00 in October 2018)
  • Cisco: 12.00 (vs. 12.00 in March)
  • Houdini: 9.00 in 25 minutes (vs. 9.00 in 30 minutes in March)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 5

Namerama: Dorothy Mantooth, Cisco, Houdini, LottaLove, Luigi

Announcements/Prayer Requests:

  • Sat, June 1 – Lowcountry Splash (open water swim; 2.4 and 6 mile options)
  • Sat, June 15 – Father’s Day Convergence (morning) + family-friendly event (afternoon) at Shortcake’s farm. Details TBD.
  • Multiple PAX – struggles with healthy eating lately
  • Luigi – wife’s job situation

Pledge and COT

Devo:

  • All the days of the afflicted are evil,
    but the cheerful of heart has a continual feast.  –Proverbs 15:15
  • The second half of this proverb caught my eye and challenged my attitude. Often in our comfortable American lives, the difference between feasting and starving is merely one of perspective. If we have a cheerful heart that is grateful for everything we have, we will realize that we have a continual feast already!

Moleskin:

  • The mile run was more on the social side this morning. DMT and YHC ran it together in 7:30, and Cisco, Houdini, and LottaLove ran together at a slower pace. Some good convo time, especially during the first two laps before YHC started running out of breath. 🙂
  • There was some initial confusion over the shuttle run route. Apologies for not bringing cones with me this morning to delineate, I dropped the ball. Thanks to DMT for improvising with other markers (pool boogie boards that were lying nearby).

Filed Under: The Jones Tagged With: Cisco, Dorothy Mantooth, Houdini, Lottalove, Luigi

It’s Good To Be Back!

  • When: 20190504
  • QIC: LottaLove
  • The PAX: Cisco, Luigi


2019-05-04 by LottaLove 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 – low 70’s

FNGs: none

Warm Up

  • Don Quixote x 15 IC
  • LBAC x 15 IC each direction (forward & back)
  • SSH x 20
  • 8-Count Body Builders x 15 IC 

The Thang

Adventure run around the compound: 

  • At bleachers, run up and down, hop up and down three times. at Houdini’s building, two sets of balls to the wall (huh huh) for 20 sec.

Strength Training:

-PAX grabs a block for three rounds of the following

  • Overhead Press x 15 OC
  • Flutter Kicks with block 15x IC
  • Block Press 30x OQ
  • squats x 15 OQ
  • Kettle Bell Swings x20 OQ

Team Dora

Alternate with run to 100M marker and back

  • 100 Merkins
  • 200 squats with bricks (touch the ground)
  • 300 LBC’s

Cool down Lap 

  • monkey humpers x10 OC (at 12:00 on track)
  • jump squats x15 OC (at 6:00 on track)

Mary: 

  • Seal Jacks x 15 IC
  • LBC’s x 20 IC
  • Side Planks x 10 IC
  • Freddy Mercury x 20 IC
  • American Hammers x 20 IC
  • Final cool down lap
Numberama: 3
Namerama: Cisco, Luigi, LottaLove
Pledge and COT
Devo:

“There are four types of men in this world: 1. The man who knows, and knows that he knows; he is wise, so consult him. 2. The man who knows, but doesn’t know that he knows; help him not forget what he knows. 3. The man who knows not, and knows that he knows not; teach him. 4. Finally, there is the man who knows not but pretends that he knows; he is a fool, so avoid him.”

Solomon Ibn Gabirol

Filed Under: The Jones Tagged With: Cisco, Lotta Love, Luigi

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