Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Indigenous People Run to Cover

  • When: 20190305
  • QIC: redo
  • The PAX: saget, prayer request, cosign, cornfed, redo


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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 rainy

FNGs: None 

COP: SSH x20, TTTx10, Merkins x 20 

The Thang: Mosey across the street to the path and begin with 5 burpees then begin the indian run, 10 squats, indian run to the park, 15 mountain climbers, indian run to cover, 20 merkins, indian run to 25 flutter kicks IC, indian run to 30 LBCs, indian run to 35 shoulder taps.

11s- burpees and merkins.

11 burpees for the train right after 10 burpees…PAX were stoked!

repeat the first act back to the AO.

Mobile Devo!

Numberama, namarama, pledge, announcements, prayer requests, prayer

Moleskin: Cosign started with us and had to bow out about halfway through the workout due to pain from the ultimate Frisbee over the weekend. Them ribs looked like they hurt!!

Fitdeck Fun at the Ditch

  • When: 20180929
  • QIC: Redo
  • The PAX: Cosign, drumstick, weewoo, gru, harbaugh, one bar, redo


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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: Beautiful

FNGs: None

COP:  SSHx20, TTTx10, Imperial Walkers x20, , merkins x 20, lbacs oyo forward/backward slow/fast

The Thang:

Since YHC has been patiently waiting for his F3 deck of cards (or someone to show up with theirs), YHC decided to break out the Fitdeck cards once again and the workout looked something like this:

PAX were instructed to grab a slosh pole (only 6 at the ditch) and mosey to the well lit basketball court and line up on the wall. On the opposite end of the court were fitdeck cards with exercises on them face down. PAX on the end would start and one at a time, bear crawl to the card, pick a card, bring it back and Q the exercise. The pax that were waiting did al gores, plank, curls with the slosh poles, OHP with slosh poles, wall sits throughout the workout. The following exercises were Q’d by the pax from the fitdeck:

diamond merkins x 16

lbcs x40 4 count (cosign picked the double the next card and YHC picked the lbcs)

wide merkins-20

alternating lunges-24

wall sit-50 seconds

WWI situps-20

Crabwalk-to half court and back

Flutter kicks-28 4 count (repeat last card was picked and so we did more-28 4 count flutter kicks)

Mountain climbers-30 4 count

Freddie Mercuries-24 4 count

squats with slosh poles-20

Walking lunges-12 per leg

merkins-20

narrow merkins-16

bear crawl-50 seconds

low plank hold-50 seconds

staggered hand merkins-20

8 count body builders-12 (the last exercise picked)

Pledge, announcements, prayer requests, prayer for Mack and his family and Malachi (YHC forgot to pray for One Bar and his decision for his job).

Devo-

YHC talked about a golden nugget found on F3 Qsource email that YHC highly recommends to all PAX! The golden nugget read:

We all at certain times in our lives find ourselves broken. True strength is found in picking up the pieces.

YHC talked about how this golden nugget is awesome, and with faith can be much easier to believe. I saw this shortly after finding out about what our brother Mack was going through and knew the brokenness he and his family must be feeling after the loss of his brother tragically. F3 also provides strength to support each other when we are find ourselves broken, and it’s not a question of if, but a question of when.

Moleskin- Absolutely awesome to see Drumstick and Cosign out this morning. God certainly was listening to us as we have been asking where the OGs have been. We are all grateful for what you guys bring and how you guys push us to continue to get better!!

 

Coffeteria at Chic fi la – One bar, redo, and gru. great talk about Selection, jobs, business, and life. Thanks fellas

 

Tabata at the Ditch

  • When: 20180609
  • QIC: Redo
  • The PAX: Harbaugh (respect), BubbleHead (respect), Cosign, Mack, Weewoo, Gru, Snowden, Redo, Training Wheels, Snyder, One Bar


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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: Perfect running weather

COP: SSHx20, Merkinsx20, TTTx10, Imperial Walkerx20, LBAC forward/backward OYO

The Thang:

Pax grabbed a block each out of Mack’s truck for the last time and headed to the basketball court. This morning would be tabata training and it looked something like this:

40 seconds work/20 seconds rest

12 exercises=1 round

after round is complete mosey around tennis court. rinse and repeat until time is called.

the 12 exercises:

Blockees

WWI situps

Curls for the girls (or whatever Snowden was doing)

squats

Merkins

block swings (kettlebell swings)

overhead press

flutter kicks

tricep dips on the block

mountain climbers

merkins

WWI situps

3 complete rounds were done before PAX were instructed to stow blocks in new area.

COT:

Announcements, pledge, namorama, Numberama, prayer requests, prayer

Devo:

YHC discussed suicide and how it has impacted us either personally or in the news; Most recently with the suicide of Kate Spade and Anthony Bourdain. YHC explained how dealing with it professionally has its challenges and is aware that the subject of suicide is not something people, especially men, want to talk about. Bubblehead mentioned an adolescent who attempted suicide recently before the devo in the prayer request. YHC talked about the importance of having someone to talk to about the stuff we go through as men. WE never know what is going on with someone unless they tell us. YHC deals with suicide professionally on a daily basis and attempted to discuss with PAX about finding those within F3 to talk to about the challenges of life and giving our burdens to God, as we are instructed to do.

Moleskin:

Snowden sealed the deal with the City of Goose Creek in securing a new spot to stow our blocks. YHC bought a combo lock and had the PAX stow blocks neatly in the area. YHC is extremely elated about not having to move AO and is thankful Snowden was able to make this happen for the men of the Ditch.

Indian Run/Elevator Fun

  • When: 20180524
  • QIC: Redo
  • The PAX: TKO,Wee woo, Mack, Stringbean, Redo, BCG, Goober, urkel, saget, Sophia, GRU, cosign


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Conditions: warm

Disclaimer: given

COP: SSHx20 IC, Don Quixote X10 IC, imperial walker x15, merkins X 20, LBACs OYO forward and backward

The Thang:

PAX instructed to line up single file at the stop sign for an Indian run to a potential new AO location. Once across the street, pax performed the following exercises until we arrived at the church:

10 Burpees

20 merkins

30 walking lunges each leg

40 squats

50 LBCs four count

Pax checked out spot and for in 11 burpees for the train

Indian run back to the ditch and perform the following exercises on the way back:

50 four count LBCs

40 squats

15 waling lunges each leg (running out of time)

20 merkins

10 Burpees

Recover recover

Mary; no time

Announcements, numberama, nameorama, prayer requests, prayer, pledge

Devo: YHC talked about being thankful in all things, through all the stuff. YHC talked about how it took a long time to figure out everybody has stuff, some people’s stuff is way worse, or they’ve been through way worse. YHC quoted 1thessalonians 5:16-18 which basically says be in constant prayer, and be thankful in all circumstances. Hard to remember to be thankful when your in the midst of the storm. YHC also reminded the pax to reach out to a brother if he is going through stuff so he can lean in on the rest of the pax! We ain’t here to live life alone gentlemen! Iron sharpens iron