Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Armadillos, Misnomers, and Merlot

  • When: 20190712
  • QIC: Flo
  • The PAX: Tattoo, Woody, Placebo (R), Cold Cut, Grits


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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:  74 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies

The Thang:

5-4-3-2-1 Go!

50 Single-count Flutter Kicks

40 Block Presses

30 Squats with the Block

20 Overhead Presses

10 Curls for the Girls

Run around the farmhouse

Rinse and Repeat for five rounds

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Speaking on a passage from The Pilgrim’s Progress Part II, YHC shared one of his favorite stories. As the main character is on her journey to the Celestial City, a guide shows her a room where there is a man who is ever looking down as he rakes stones, twigs, and dirt. He never looks up to see the crown just above him. The lesson in this part of the allegory is that we are so easily satisfied with the things of this world, which are temporal, instead of pursuing the eternal things that God has in store for us. YHC challenged the PAX to pursue the eternal.

Moleskin: Two armadillos were not shy as they wandered around the farmhouse all morning crossing our paths more than once. YHC may have called John Bunyan, author of The Pilgrim’s Progress, Paul Bunyan at the beginning of the devo. Tattoo was kind enough to give YHC another Merlot notch on his F3 belt.

Beast Week running of The Cardiac

  • When: 20190628
  • QIC: Sakrete
  • The PAX: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete


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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: High 60’s and HUMID

FNGs: None today

COP:  15 LBAC Forward IC; 15 LBAC Reverse IC; 15 TTT IC; 15 Hillbillies IC.  Explain the running of the cardiac.

The Thang:

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Spooky – 10 Rounds

Robin Wood- 3 rounds

Cold Cut- 9 Rounds

Grits- 11 Rounds

Splinter- 14 rounds

Abacus- 10 Rounds

Woody- 11 Rounds

Streaker- 10 Rounds

Loose Nuts- 8 Rounds

Milton- 12 Rounds

Flo- 11 Rounds

Beewax- 11 Rounds

Olaf- 13 Rounds

Show Me- 14 Rounds

Snooki- 9 Rounds

Clancy- 9 Rounds

Swinger (Ruck)- 7 Rounds

M&M- 9 Rounds

Wreck It Ralph (Ruck)- 7 rounds

Ugga- 12 rounds

Dabo- 12 rounds

Tinder- Not sure but he left with 10 minutes remaining also

Cheetah- 9 rounds with 10 minutes remaining

Black Out- 8 rounds with 10 minutes remaining

Saget- 14 Round with 10 minutes remaining

Mary: Aint nobody got time for no Mary on Cardiac day

Numberama: 26 started.  22 finished.  No they didn’t quit they left and went to the Jones for more badassery

Namerama: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete

Pledge and COT Done son

Announcements: 4th of July convergence 0600 at the ditch.

Devo:

Good Shepherd
“I am the good shepherd; I know my own sheep, and they know me,” (NLT) ( John 10:14 )These words came straight from Jesus’ mouth.  If you ever wonder whether Jesus cares for you or loves you, this is your verse.  He knows you so well, even the cry of your heart.  He is a good shepherd who has sacrificed Himself for you.  If you are wondering where God is in your life or if He cares for you, this is your message.  These are His words speaking directly to you.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=AKTNMnLXVV

Moleskin:   Great to see such high numbers at The Cardiac for Beast Week.  This was an awesome week that brought a bunch of new faces out to AOs they don’t typically visit.  The original Beast Week record is 17.  That is held by 2 folks that are absolute studs.  Ma Bell and Chilly Willy.  This morning our boy Saget did 14 complete rounds before leaving for The Warrior at The Jones 10 minutes early.  I fully believe he would have beat the record.  What an absolute animal.  Great work gentleman!!

No Costumes Needed

  • When: 20190614
  • QIC: Flo
  • The PAX: Sparky, Sakrete, Dream, Roscoe, Cold Cut, EZ Go, Peg (R), Schrute, Boll Weevil, Placebo (R), Snooky


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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:  68 degrees

FNGs:  None

COP:  SSH, Don Quiote, High Knees, LBAC, TTT, Imperial Walkers

The Thang:

YHC took the PAX on a mosey to the neighborhood YMCA and back, stopping for some PT at several points along the way. Exercises while in route included: Diamond Merkins, Squats, Burpees, American Hammer, WW2 Sit-Ups, Calf Raises, Step-Back Lunge, Makhtar N’Diayes, Flutter Kicks

At the picnic area behind the Y we completed Derkins, Patty Cake Merkins, Iron Crosses, Step-Ups, Bench Squats, People’s Chair, BTTW, Reverse Sit-Ups

Mary:  Pickle Pounders – that’s all we had time for

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: Shout out to Sakrete for putting the EH on folks. It was great to see a dozen PAX in the gloom, and no costumes were needed for the trip to the YMCA.

3s and 30s at Radioactive Tectonic – May 1st BC

  • When: 20190501
  • QIC: Peaches
  • The PAX: QC - Roscoe - Spooky - Boombox - EZ Go - Placebo - Woody - Cold Cut - Peaches


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NOTE: YHC began treatment for cancer this week with a schedule of 30 rounds of radiation +3 rounds of chemo; thus the theme for the workout…
It was decided that an extra shot of Q Juice into the chemical mix might be an extra boost… it was!!

The weather was mild and dry with temperatures in the mid 60s

3 warmups – BAC x30, DQ x30, SSH x30

THANG: 3 exercises inside 30 – Began 30 squat-thrusts; paused on the 10th one to do 20 merkins; then continued with another pause at 20 to do 30 mountain climbers; finished to 30 squat-thrusts.
Woody led the PAX around the farmhouse while YHC regained composure.
Performed 3 rounds of Ussein Bolt with a twist: whatever exercise was called by the runner, the remaining PAX had to do 30 reps with runner joining in as he returned. (Note of thanks to Cold Cut who took over the last round with a reverse Bolt when YHC had a surprise chemo merlot)

MARY – 30 Xs & Os, 30 mosquito crunches

Moleskin: A special thank you to Woody and Cold Cut for picking up the Q when YHC fell out due to illness… Everyone worked extra hard and were very supportive during the struggles

Devo – YHC related a story where Picasso’s health situation directly led to a physical that found Peaches’ cancer early. The message is to get your physical and stay healthy before problems develop.

More BLocks at Tectonic

  • When: 20170708
  • QIC: Chowda
  • The PAX: Adjustment (respect), Chum, Hotwire, Borland, Magoo, Shortcake and 1 fng (Cheetah)


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Temps were mild in the low 60s under a clear sky

PAX – Woody, Cold Cut, Placebo, Maj Dad & Peaches

Warmup with SSH, DQ & BAC

THANG – Short indian run followed by 10 merkins.
Each man retrieved 2 blpcks & returned to street setting one block on one side & the other accross the street.
At Block 1 did a 4 ct combo of curl + OHP x 20. Bear crawl to blockb 2 for combo of chest press + flutter kiks. Crawl blk 1 for lawnmowers in tempo x20. Crawl to blk 2 for chopping blocks x20.
Moved both blocs to center of street for ab work including combo of block situp with OHP; and then sledgehanner.
Began to rinse & repeat as time neared an end.
MARY: WW1s, bicycle hammers

Numberamma

Nameoramma

Pledge

Announement & Bom : prayers

Dealer’s Choice @ Tectonic

  • When: 20190215
  • QIC: Hot Tub
  • The PAX: Cold Cut, Boll Weavil, Greenbags, The Wall, Ramen, Jester, Bee Wax, EZ Go, Hot Tub


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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: Mild

Disclaimer

Workout Intro – Dealer’s Choice – Each PAX will have the chance to lead this morning (or as many as we can get through in 45 minutes). When you’re called on, you get 5 mins to call the exercise and bring it, then you call on the next. RINSE and REPEAT x 45 mins

Hot Tub Q

SSH x 20 IC

Squat x 20 IC

Worst Merkin Ever (1 diamond merkin, 1 regular merkin, 1 wide arm merkin = 1 rep) x 8 on Q

5 burpees OYO, run lap around picnic shelter

Rinse and repeat x 3

Plank for six

Cold Cut Q

Mosey to playground

6’s across playground (same concept as 11’s)

5 merkin, jump fence, cross playground, jump fence, 1 squat

Return to start (over fences)

4 merkin, jump fence, cross playground, jump fence, 2 squat

Return to start (over fences)

Rinse and repeat until complete

EZ Go Q

Mosey to triangle in road

Intro to #Tectonic500

Run consecutive laps around triangle for 5 mins, most laps wins (notes secret trophy)

***PAX must make at least 1 pit stop, but can be broken up as desired, must complete 25 merkins, 25 american hammers within the 5 mins window or will result in DQ***

Greenbags Q

Mosey to flag

Climb mount merkin

1 mountain climber IC, 1 merkin on Q

2 mountain climber IC, 2 merkin on Q

Repeat up to 5 each.

Line up on flag

Staying alive (2 stops)

5 burpees OYO

Rinse and repeat

Boll Weavil Q

Mosey to block pile, grab block and gather in (somewhat) newly discovered field

11s w/ block

High plank pull through x 10 IC, shoulder press x 1 on Q

High plank pull through x 9 IC, shoulder press x 2 on Q

Rinse and repeat until complete

Ramen Q (T-claps to the on the fly VQ)

Stow the blocks (much appreciation from PAX)

Mosey to flag (PAX taking too long, Ramen yelled at us)

Line up on flag

Bear crawl to far tree (not the nearby shrub as attempted by YHC)

Lunge walk back to flag

Flutter kick x 21 IC

Crab walk to far tree

Lunge walk back to flag

Burpee Broad Jump to far tree

Lunge walk back to flag

RECOVER, RECOVER

EZ Go delivers trophy to Hot Tub for 5 laps during #Tectonic500.

Numberama: 9

Pledge and COT

Announcements: Running events, P200 volunteering, Q Calendar

Devo: YHC spoke briefly about the power of delegation and how effectiveness can rise with delegation. YHC did not plan a devo in advance, but comments during BC led us to the devo this morning.

Moleskin: YHC loves the Dealer’s Choice workout for many different reasons and encourages each AO to embrace the concept. From veteran Q’s to VQ, everyone wants to bring the heat and 5 mins never takes so long to pass during a workout. T-Claps to all Q’s this morning. Solid work was done and everyone was ready to be finished with this one.

We’re off to see the Wizard

  • When: 20190206
  • QIC: Cold Cut
  • The PAX: Major Dad, Woody, QC, Ramen, EZ-Go, Boll Weevil


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 3 rounds of sprint-jog-jog for the three sides of the triangle.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and American Hammers; Merkins and WWI sit ups

Mosey back to triangle for 3 last sprint-jog-jog laps.  Head to flag for Mary.

Mary: Planks: high, low, down dog; reverse crunches; Big Boy situps

No devo today.

Moleskin:  YHC, Cold Cut, has started a fast for Lent a little early this year.  One part of the fast is giving up social media for 46 days.  That means no preblasts, pist blasts, etc.  Major Dad delivered a preblast for me, alluding to the name Behavioral Health was called in Marine boot camp, “go see the Wizard.”  Magic was worked at Tectonic as everyone put in an early morning’s hard work.

Early Groundhog Day @ Tectonic

  • When: 20190201
  • QIC: Hot Tub
  • The PAX: Sakrete, AC/DC, Roscoe, Cold Cut, Beaker, Ramen, M&M, Boll Weavil


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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: Fingertip numbing cold

Disclaimer

COP:

10 Burpees, run to front of farmhouse, plank for six ***immediate mumblechatter ensues and won’t likely stop until “recover, recover”***

10 V-ups, run to sidewalk on side of farmhouse, plank for six

10 Burpees, run to back of farmhouse, plank for six

10 V-ups, run to flag, circle up, plank for six

SSH x 50 IC

Through the Tunnel x 10 IC

Squat x 50 IC

Don Quixote x 10 IC

Mosey to side of picnic shelter, form 2 lines facing farmhouse

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

V-up x 10 IC

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

WW1 Sit-up x 10 IC

Mosey into shelter, find bench space

5 dips, 5 decline hand-release merkins

x 5 sets

Mosey to flag, circle up, plank for six

***Without introduction, YHC starts back with disclaimer, as if at the beginning of the workout***

RINSE and REPEAT the entire workout

Mosey attempt to flag, RECOVER, RECOVER

Numberama: 9

Pledge and COT

Announcements: Q School opportunities coming. Stay tuned. Get involved.

Leftovers Are Just as Good the Second Time

  • When: 20190125
  • QIC: Flo
  • The PAX: Tater Tot, Woody, Boll Weevil, Roscoe, Hot Tub, Cold Cut, M & M, Ramen


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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:  38 degrees

FNGs:  None

COP:  

SSH, TTT, LBAC, Calf Raises, Terrible Ts, Burpees

Mule Run around the AO inclusive of Bear Crawl, High Knees, Lunges, and Shuffles

The Thang:

This one is a slight variation from a Q I did at Seismic last week. It was just as good the second time.

Round One:  Block Press, Big Boy Sit-Ups, Curls for the Girls, Squats w/Block, Burpees

Run a loop around the farmhouse

Round Two:  Merkins on the block, Big Boy Sit-Ups with the block, Tricep Extensions, Calf Raises, Ballerina Burpees

Run a loop around the AO

Round Three:  Wide-Stance Merkins, Flutter Kicks, Overhead Press, Goblet Squats, Blockees

Run a loop around the AO

Round Four:  Tempo Merkins, Indian Sit-Ups, Lawn Mower with each arm, Step-Ups, Squat Burpees         

Mary:  WWI Sit-Ups, Pickle Pounders, LBCs, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: None. We headed straight to the F3 Summerville Rock ceremony.

Moleskin: The men worked hard, ran hard, and pushed to make themselves better this morning. The Rock was passed to Cold Cut, and thus was long overdue. Him killing it at workouts and recently completing his first marathon aside, the dude is a leader and having served with him on the board I’ve seen it first-hand. Well-deserved!

One Cold Day

  • When: 20181128
  • QIC: Flo
  • The PAX: Bob the Builder (R), Peaches (R), Roscoe, Green Bags, Cold Cut, Ramen, Woody, Major Dad (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:  32 degrees

FNGs:  None

COP:  SSH x 20 IC, Imperial Squat Walkers x 10 IC, Monkey Humpers x 10 IC, LBAC x 10 IC (forward and backward).

The Thang:

Little mosey for the Pax then each man grab two blocks

Line up on side of the AO. Stations are set up roughly 10 yards apart going across to the other side of AO.

Station 1: Toe taps on the block

Station 2:  Block press

Station 3:  Flutter kicks while holding up the block

Station 4:  Squats with the block

PAX go station one and back. Complete five Merkins. Go to station two and back. Complete five Merkins. And so on until all four stations are hit. PAX farmer carry the blocks from each station.

Take a break for Mary in the Middle. Each PAX calls a core exercise to complete.

Rinse and repeat the block stations but this time the PAX have to hit each station again as they pass it on the way back.

Mary: No time left for the real Mary

Numberama, Namerama, Announcements, Pledge, COT

Devo: A word from John Maxwell’s leadership devotional on being a servant leader and looking to put your people first.

Moleskin:  Good time today at the Ponds. It was cold out, but the PAX were well-layered and made it through. A good bit of mumblechatter from BTB about cold hands. He has glove issues he is working to address. Great job today men!