Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I Need To Lay Down

  • When: 20190909
  • QIC: Milton
  • The PAX: Stalker, Old Flame. High Stick, Snap-On, Smokey, Muscadine, Icebox, Show Me, City Slicker


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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: 80 and humid

FNGs: None

COP:  Nope

The Thang:

4:45 – Start running

Black Oak Route

5:30 – Stop Running

Mary: Nope

Numberama: 10

Namerama: Stalker, Old Flame. High Stick, Snap-On, Smokey, Muscadine, Icebox, Show Me, City Slicker

Pledge and COT

Announcements: Run at Fleet Feet Summerville for Underhand. Tonight (9/9) @ 6:30

Devo: None

Moleskin: Mouth to mouth is not longer necessary, but still appreciated.

Sakrete at the TOTS

  • When: 20190806
  • QIC: Sakrete
  • The PAX: Hospice (R), Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg (R), Smokey, Flo, Milton, Old Flame (R), Cannoli, City Slicker


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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: 70 degrees and humidity is ridiculous.

FNGs: NOT TODAY

COP:  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 TTT IC; 15 MORACCAN NIGHT CLUBS IC; 15 HILLBILLIES IC; 15 IMPERIAL WALKERS IC

The Thang:

Assemble at the beginning of the parking lot closest to Doty Park.  ST1 intersection of parking lot to DOTY and Community Center parking lot.  ST2 flag pole in Community Center parking lot.  ST3:  End of the parking lot by other entrance.  ST4 center section by the “horseshoe wall”.  ST5 end of parking lot beside trash cans.  ST 6 Grass beside the block pile. For the remainder of the BB we will simply refer to them at ST1-5.  All exercisers were done as 10 reps and on Q unless other wise noted.

ST1 – Merkins- jailbreak to ST2

ST2 Merkins, Squats- jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups- jail break to ST4

ST4 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks- jail break to ST5

ST5 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO)- mosey to ST6

*get blocks prior to ST6 and leave blocks at this station

ST6 Curls for the girls, Tri Cep Extension, Over head Press- mosey to ST1

ST1 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC- jailbreak to ST2

ST2 Merkins Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC,  Hand release merkins-jailbreak to ST3

ST3 Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises- jailbreak to ST4

ST4- Merkins, Squats, WWI Sit Ups, Carolina Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins, Calf Raises, Flutter Kicks- jailbreak to ST 5

ST5- Merkins, Squats, WWI Sit Ups, Carolina, Dry Docks, Bobby Hurleys (10 OYO), LBC, Hand Release Merkins,

Calf Raises, Flutter Kicks- mosey to ST 6

ST6- Curls for the girls, Tri Cep extension, Over head press, Lawn Mower right arm, lawn mower left arm

*stow the blocks

10 burpees OYO and get back to the flag

Mary: 15 hill touches; hold plank for remaining time.  If your plank breaks run down to end of the parking lot beside Doty and back.

Numberama: 14

Namerama: Hospice, Matlock, Mary, High Stick, Space Cowboy, Fanny Pack, Peg, Smokey, Flo, Milton, Old Flame, Cannoli, City Slicker, Sakrete

Pledge and COT: YEP

Announcements: Labor Day convergence at Magnirock ( Magnitude/Bedrock).

Devo:

Moleskin:   This was the second run of this particular workout.  There were some variations but for the main part this is what we did @ The Ditch the other day.  I will be bringing this to different AO soon.  The men at the Tip of the Spear did not give me much in the way of mumble chatter this morning.  It was good to see the flag planted in front of the Community Center again.  Seismic is back boys!!

One Bar Q’s the Creamer

  • When: 20190728
  • QIC: One Bar
  • The PAX: City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles


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Intro: We came, we creamed, we left.

Conditions: 73

FNGs: No FNGs

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:
No warmup.

The Thang:
Run, ruck, biking, drink coffee

Numberama: 5

Namearama:
City Slicker, Grasshopper, Placebo, Shortcake, Sprinkles, One Bar

 

You can go home again

  • When: 20190718
  • QIC: Peg
  • The PAX: Grasshopper, Fanny Pack, Grits (R), City Slicker, Space Cowboy, Schrute, Milton, Hospice (R), Good Times


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Conditions – upper 70s and moist

Location – back to the front of the old Armory building/new community center

FNGs – none

Disclaimer – given

TTTx15, DQx15, LBACx10, IWx10

Form one column for mosey to the top of Goose hill

11 Squats at top of Goose hill then run to top of Jingles hill for 11 Burpees. Run back and stop at halfway point for 11 plankjacks. 

Form back up into one column for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for LBCs x 25. 

Return to AO and get one brick and two blocks. Viking pushups x 10, OHP X 20, Curls X 20, Squats X 20, Chest Press X 20, LBCs with Block X 20.

Run short lap. Repeat sequence – VP x9, Everything else X 10. 

Split into teams for a relay race around the Doty park block. 

Numberama, Namearama, Pledge, COT

Moleskin: Good to be back starting in the old location after all of the construction. AOQ Milton lead the charge for a 3rd time in a row on Tuesday and delivered a beatdown with a message that I heard loud and clear – someone step and Q! Happy for the chance to lead! I started with a return to the scene of the crime on Tuesday for a quick fakeout on reliving that one with a twist but after one round we returned to the AO for some block work. Speed was on display Thursday at the start and the finish – Hospice gave new meaning to coming in Hot…or is it now coming in Hospice? And we finished with a relay that had teams running in opposite directions around the block. Great work men!

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


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Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel

HAPPY 4TH BIRTHDAY BEDROCK

  • When: 20190711
  • QIC: Sakrete
  • The PAX: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R)


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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: A warm 75 degrees with 95% humidity.  Thunder and lightning ceased prior to 0500.

FNGs: None today.  Disclaimer given.

COP:  No time today.  Stretch before you come.  Was outlined in preblast.

The Thang:

10 BURPEES OYO

10 MERKINS ON Q

10 SQUATS ON Q

10 LBAC ON Q

*Repeat 3 times for a total of 40 reps.*

Get in a team of 3.  Run over to wiffle ball field.  Stay with your team.  If a member of your team is slow then whole team needs to be slow.

Once at the ball field. Line up on one of the bases.

10 Bobby Hurley; 10 Carolina Dry Docks; 10 Monkey Humpers; 10 WW1 SITUPS ALL ON Q

Jailbreak one base (simulate a single)

Repeat exercises.  Jail break a double.

Repeat exercises.  Jail break a triple.

Repeat exercises.  Easy home run trot.

40 total reps.

Team up and mosey to the scoreboard behind the ball field.

10 pull ups on Q; 10 hand release merkins on Q; 10 calf raises on Q; 10 flutter kicks IC

Team back up and run to the palm trees.  Bear crawl 2 palm trees.  Lunge walk 2 palm trees.  Crab walk 2 palm trees.  Rinse and repeat until end of the trees.

Team back up and get back to the light pole before the flag.  Get in rows.  Jail break through the flag.  don’t let up until you get there.

Mary: Pickle pounders happy birthday to all the current and former AO Qs.

Numberama: 26

Namerama: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R), Sakrete

Pledge and COT

Announcements: None today.  Slow time of year.

Devo:

Complete Honesty

Yes, what joy for those whose record the LORD has cleared of guilt, whose lives are lived in complete honesty! (NLT) ( Psalm 32:2 )

 

How is it possible for God to clear us of guilt if we aren’t honest about our guiltiness? Many times we hide our sins from ourselves by failing to recognize them or we hide them from others when we aren’t transparent. This verse tells us we can find joy in our honesty and God will clear us of our brokenness. Please don’t use this to condemn yourself of guilt. Instead, use it to positively embrace transparency in your life. Work towards transparency by sharing your struggles with others. They in turn will see Jesus is your strength.

Moleskin:   Today Bedrock celebrated its 4 birthday.  Actual birthday is 7-14.  The PAX showed up and showed out today.  YHC had been sitting on this Q for a while.  Glad to be given the opportunity to execute it. Thanks for letting me lead gentleman.  Fish N Chips and Chum tried hard to steer the Q off the plan but YHC had the Q juice flowing heavy this morning.  T Claps to Gypsy, City Slicker, Splinter, Double Trouble, Swinger, and Show Me for getting in a little SCS action.  We also had 2 spectators from the IR today.  Major Dad and Hospice enjoyed a nice leisurely stroll around the park.  Heal up quick fellas.

The Tale of My First Tremor Q

  • When: 20190708
  • QIC: Flo
  • The PAX: Pyle, Floppy, City Slicker, Peg (R), Milton, Show Me


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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:  76 degrees

FNGs:  None

The Thang:

Run the stadium loop.

Some added additional distance while others did not.

Some ran faster than others.

All seven returned to base.

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  Good run by all with Slicker, Show Me and Pyle leading the way.

1,500 and Counting

  • When: 20190701
  • QIC: City Slicker
  • The PAX: Schrute, Show Me, High Stick, Milton, Snap-On, Green Bags, Stalker (R), Old Flame (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 80 degrees, feel likes we went running in a pool or took a bath

The Thang: The Cow Route.

 

 

Welcome Plan B!

  • When: 20190628
  • QIC: City Slicker
  • The PAX: Snap-On, Space Cowboy, Stringbean, Too Much, Professor Klump (R), Stalker (R), Old D (R), Plan B (FNG)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 68 degrees, dry

The Thang: 9 PAX for the Friday edition of The Creamer. Run, cool down, drink coffee. Forget flag.

Moleskin:Welcome FNG Chris Digby, now know as Plan B! Would have been nice if your buddy Hollywood who EH’d you came out 🙁

Bear Crawls, Glitter Pony and Colonoscopies

  • When: 20190627
  • QIC: City Slicker
  • The PAX: Cannoli, Freeloader, Smokey, Space Cowboy, Stalker (R)


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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: Ideal

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 15x IC

The Thang:

  • Mosey to the block pile, grab a block, and head back to the flag.
  • A.L.A.R.M #1 (Arms, Legs, Abs, “R” exercise, “M” exercise)
    • Curls for the Girls 20x IC
    • Squats with the block 20x on Q
    • WWI Sit-ups without block 20x on Q
    • Run the long way around the AO
    • Mountain Climbers 20x IC
  • ATM’s
    • Alternating Shoulder Taps 15x IC
    • Tempo Merkins 10x IC
    • Fast Merkins 15x on Q
  • Leave block, mosey to the tennis courts, partner up and line up along end line.
  •  Bear Crawl 1-2-3
    • While partner 1 is completing the below exercises, partner 2 is bear crawling to the end of the first court. Once there, crawl bear back to partner 1 and flip flop.
      • Merkins 100x
      • LBC’s 200x
      • Squats 300x
  • Mosey back to flag.
  • A.L.A.R.M #2
    • Tricep Extensions 20x on Q
    • Calf Raises with block 20x IC
    • Indian Sit ups 20x on Q
    • Run the long way around the AO
    • Monkey Humpers 20x IC
  • Stow blocks.

Mary:

  • Flutter Kicks 20x IC
  • Pickle Pounders 20x IC

 

Numberama: 6

Pledge and COT

Devo: Be Better. We may do some things okay, good or great, but there is always room for improvement. Try to be better in all aspects of life and things you do, such as being a husband, father, friend, etc.

Announcements:

  • July 4th Convergence @ The Ditch
  • Reflective shirt order is extended until 7/1. We need 12 shirts to get this to print and currently need 8 more to get there!

Moleskin: Plenty of mumble chatter this morning even with less PAX. For some weird reason there was talk about colonoscopies and filming it, sending said videos to other PAX – weird. There was also a hint of charred oak bourbon coming from somewhere….was that you Cannoli? And we all now know that Stalker loves bear crawls.