Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

And we all have a penis – 12 June 2020

  • When: 20200612
  • QIC: Mary
  • The PAX: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper, Too much


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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 degrees and humid

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 8

Namerama: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: When I was giving praise about the M being 38 weeks pregnant, a PAX stated that a woman’s’ bodies knows how to give birth and when a baby should be due and ready to come out. I quickly said, “and you have a penis.” Laughter ensued… 

Triple AAA – Accelerator Anniversary Anniliation

  • When: 20200528
  • QIC: Motherboard
  • The PAX: Cheetah, Dreamer (R), Zamboni, Mom Swap, Pink Slip, Masterload, Creeper, Space Balls, Wing Nut, Flip, Rush, Blackout, Flounder, Marlin (FNG)


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Mobo’s annual anniversary Q to celebrate 37 years with the M.  You know what they say, “A good wife always forgives her husband when she’s wrong.” Works for me.  

Conditions: Sunny, warm & humid = perfect F3 Summerville weather.

WU: TTT, Imperial Walkers

Thang: Mosey to shed and get a block and 3 poles and back to open area.   While 3 people carry logs to other end of area and back, the Pax does an exercise of Q’s choice until all 3 are back and drop the logs.  If the count is greater than 37, the 3 loggers must do 5 burpees.  Rotate the loggers and repeat.  Exercises: Up&Overs, Flutter Kicks, Ovhd Press, WWIs, Curls, Magoos, Merkins, Bent Over Rows, Tricep Ext, Monkey Humpers, LBCs.

Mary: American Hammers x 37, Planks

Moleskin: The magic number 37 turned out to be a challenge for the loggers to get back in time for some exercises, hence burpees were prevalent.  It did make the loggers hustle especially when they heard the Pax count as they returned back.   Anything to avoid burpees.

FNG: Welcome Marlin

The one without a pre-blast – 22 May 2020

  • When: 20200522
  • QIC: Mary
  • The PAX: Masterload, Creeper, Space Cowboy, Icehouse, Milton, City slicker, Matlock, Schrute


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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: 69 degrees

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 21

Namerama:Masterload, Creeper, Space Cowboy, Icehouse, Milton, City slicker, Matlock, Schrute

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:   Cannot forget to put out a pre-blast…

I creamed, you creamed, we all creamed – 15 May 20

  • When: 20200515
  • QIC: Mary
  • The PAX: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG - Stroke


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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: 56 degrees

FNGs: John Brock Haffner (Stroke)

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 21

Namerama: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG – Stroke

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:   Running 5 miles after 4 days of F3 hurts

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


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Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!

 

 

Block battle

  • When: 20200317
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb


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Intro: We had a visiting PAX from Greensboro. He will be moving down this way in the coming months, but for now, he’s gets to feel the joy of a Cheetah Q.

Weather: Hot

FNGs: None

COP:

SSH x15 IC

TTT x10 IC

THANG: Grab a block and go across the road to the field. Line the blocks up (alternate between blocks standing up and laying down). Split in two team and stand roughly 40 yards apart.

For 5 minutes PAX did 10 reps on an exercise. Then they would run over to the blocks and flip them up or down depending on the team. Losing team does 10 burpees.

Exercises were: Merkins, Squats, Flutterkicks

Return blocks and get on your 6.

MARY:

American Hammers x20 IC

Flutterkicks x20 IC

Numberama 10

Namerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb

Pledge Prayer Announcement

Moleskin:

Brandy enjoyed the workout and we look forward to seeing him back out.

 

March Running of the Incinerator

  • When: 20200319
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Pink Slip, Green Thumb


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Intro: It’s been some time since I ran the Incinerator. It did not disappoint.

Weather: Upper 80s

FNGs: None

COP: None

THANG:

Starting at 15 reps complete all 8 stations and then decrease the rep. Go until time is up.

Stations were:

Tricep Dip, Merkins, Curls, Step Ups (each leg), LBCs (IC), lateral pull ups, Burpees, Squat Jumps

Numberama: 7

Namarama and scores

Cheetah 6 5/8

Masterload 6

Wingnut 5

Creeper 5 4/8

Spaceballs 6

Green Thumb 3 2/8

Pink Slip 5 2/8

Pledge Prayer Announcement

Moleskin: The heat was high and sweat was dripping, but we all got better.

Team MasterLoad: 26.75. Team Olaf: 0

  • When: 20200313
  • QIC: Flo
  • The PAX: Masterload, Creeper, Repo, The Colonel (R), Old Flame (R), Grits (R), Bob the Builder (R), Splinter, Space Cowboy, Hot Tub, Dutchess


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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:  62 degrees

FNGs:  None

The Thang: We ran at Nexton. This is quazi-town where Hospice aspires to be mayor.

Moleskin: Olaf decided throw a little shade towards Team MasterLoad earlier this week, despite the fact that our teams are not currently facing off against one another in March Madness. While Team MasterLoad was well represented at this morning’s Creamer gaining 26.75 points, Team Olaf was nowhere to be found. In other news, Floppy will be holding a press conference today to discuss the possibility of cancelling F3 Summerville March Madness or proceeding forward with holding the event without fans. Stay tuned…

It’s the New Old Fashioned

  • When: 20200310
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Motherboard (R), Green Thumb, Pink Slip


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Intro: The time change is a great time for us at Accelerator. We get to see the sunshine and feel the heat along with it, but still do what we do best. Keeping with changing but staying the same here is this workout.

Weather: Fan-Damn-Tastic!!

FNGs: None

COP:

Imperial Walkers x 10 IC

SSH x15 IC

Grab a block and go to the hill by buses at Tremor.

THANG: A new way for a deck of cards

One at a time, PAX would pick up a card. They would perform that exercise OYO at the top of the hill, then run to the stop sign and back (roughly 0.09 miles). Continue till time is up. When the deck is nearly complete, reshuffle and continue on. We reshuffled 3 times.

Exercises were

Hearts: Lulus (Chest press plus Iron cross)

Spades: Squat Jumps

Diamonds: American Hammers (IC)

Clubs: Curls

Joker: 20 Burpees

MARY: 13 American Hammers IC

Numberama: 8

Namerama: Cheetah, Masterload, Creeeper, Spaceballs, Wingnut, Motherboard (R), Pink Slip, Green Thumb

Pledge Prayer Announcement

MOLESKIN: Definitely was a nice change of pace from the norm. The PAX liked it, and was a great way to get in a couple miles.

In Cadence?!

  • When: 20200220
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Pink Slip


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Intro: It was a dark and stormy afternoon, and all through the park, not a creature was stirring except for 6 guys playing with a soccer ball. Cheetah forgot his shoes and the PAX had a good laugh in the cold.

Weather: Stormy

FNGs: none

COP:

SSHx 20 IC

Imperial Walker x10 IC

THANG:

YHC has a soccer ball with exercises written on it. For this workout, the ball was tossed at a PAX member. What he saw written first we would do. Each exercise the rep went up by one. First exercise was Curls. One curl was done. The second was Merkins and so on.

Exercises also included but not limited to squats, WW1 sit-ups, Tricep extensions, and if the PAX saw the star first it’d be their choice. We got to 32 reps before we had to stop.

MARY: SSH x33 IC

Numberama: 6

Namaerama: Cheetah, Pink Slip, Masterload, Creeper, Wingnut, Spaceballs

Pledge Prayer Announcements

MOLESKIN: During the workout, YHC stated an exercise normally done in cadence (Flutterkicks). Pink Slip, said out loud in a confused voice “In Cadence?!”.
The response was pretty quick for laughter as who the hell does Flutterkicks on Q?

Also YHC did not catch a cold somehow someway. 👍🏼👍🏼