Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tour de Charleston visits The Jones

  • When: 20190725
  • QIC: Luigi
  • The PAX: Hard Drive, Dorothy Mantooth, Tackleberry, Stringbean, OG, A-Rod, Free Willy (respect), Fragile, McDreamy (respect), Diopter (respect), Big Diff, FNG (Flat Tire), Captain Ron, Thin Mint, Daisy, Klondike (respect), Cheetah, Dri Prime


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The PAX. (Not pictured: Cheetah and Dri Prime who both had to leave early, and YHC who served as photographer)

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

Conditions: Wonderfully cool (70 degrees), sunrise during the workout.

FNGs: One – welcome, Flat Tire.

Disclaimer: Given.

COP

  • SSH x 20
  • Burpee Battle starting at 7 burpees/minute
    • Big Diff completed the round of 18 burpees/minute (a new course record!), for a total of 150 burpees in 12 minutes.

The Thang:

  • Morning Call
    • 2 PAX at a time perform 5 pull-ups (each) on goalpost
    • Meanwhile, all other PAX complete 5 hand-release merkins on Q
    • Rotate until all PAX have done pull-ups
    • By the end, each PAX completed 5 pull-ups and 45 HR merkins
  • Indian Run
    • Double file, 1.25 laps around track, stop at far goalpost
  • 100 yard Jailbreak on Q
    • Walk back across field between jailbreaks
    • Did 6 jailbreaks
  • Tunnel of Love x 100 yards
    • Divide into two teams, race against each other
    • Team #1 completed the 100 yds just as time expired and were declared the winners.
    • Team #2 had about 20 yards to go when time expired.

Numberama: 19

Namerama: Hard Drive, Dorothy Mantooth, Tackleberry, Stringbean, OG, A-Rod, Free Willy (respect), Fra-gee-lay, McDreamy (respect), Diopter (respect), Big Diff, Flat Tire (FNG – welcome!), Captain Ron, Thin Mint, Daisy, Klondike (respect), Cheetah, Dri Prime, Luigi

Announcements/Prayer Requests:

  • Men’s Hike: Open to all F3 men. Interest meeting Aug 4 at 6pm at The Den (Freedom Church). Hike would be Oct 10-13. Contact Saget (Carson Orvin) or Olaf (Matt Brown) for more info.
  • Tackleberry: Prayers for Stomski family; baby died 5 days after birth with no warning. Processing, searching for answers.
  • Flat Tire: Fat tire biking opportunity. Sunday, July 28, 10am. Dirt patrol ride at Marrington Plantation off of Red Bank Road. Group ride with 14 mile loop. Flat Tire and his friend Skip will be there.

Pledge and COT

Devo

  • YHC has been re-reading a book on personal productivity called What’s Best Next (by Matt Perman), and challenged the PAX with three quotes from it:
  • 1.) “We weren’t made to simply respond to stuff all day, but to take action and move things forward. If we don’t give attention to the discipline of personal effectiveness but instead let the flow of events determine what we do, we will likely fritter ourselves away doing all sorts of urgent things that come our way while never getting to the truly important things.” (p.21)
    • Challenge: Take action and move things forward today.
  • 2.) Efficiency is not the answer. “It doesn’t matter how efficient you are if you are doing the wrong things in the first place. More important than efficiency is effectiveness – getting the right things done.” (p.43)
    • Challenge: Make sure you’re getting the right things done.
  • 3.) Excluding God is the ultimate in unproductivity. “If you get everything you want in this life, but do it apart from God and receive no eternal value from what you’ve done, have you been productive? Not in the slightest. Productivity cannot be accomplished apart from Christ. ‘I am the vine; you are the branches. Whoever abides in me and I him, he it is that bears much fruit, for apart from me you can do nothing’ (John 15:5).” (p.56)
    • Challenge: Make sure the things you’re doing have eternal value and won’t die with you.

Moleskin:

  • YHC learned yesterday that The Jones should expect an influx of up to 30 PAX with the Tour de Charleston, so modified the workout to be couponless for simplicity. Everything seemed to work well. Each jailbreak + walk-back took about 2 minutes total. The PAX loved/hated the workout. 🙂
  • Welcome FNG “Flat Tire.” Before we even got to the naming part of the COT, he spoke up during the announcements to share a fat tire biking opportunity, and thus was named. He’s a Coast Guard member who has a 10-month-old baby at home. Lives in Summerville. Captain Ron brought him.

Farmers carry around Doty

  • When: 20190303
  • QIC: Sakrete
  • The PAX: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Quaker


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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: Cool, cloudy but sun started peeking through and warming up

FNGs: None today but disclaimer given anyway

COP: 10 TTT IC; 3 SSH; 15 LBAC FORWARD; 15 LBAC BACKWARD; 15 MORRACAN NIGHT CLUBS; 15 T CLAPS

The Thang:

Plank-merkins to Thunderstruck by AC/DC.  Get in the plank position of your choice.  Every time they say THUNDER during the song do a merkin and return to plank.  If at any time the plank is broken take a lap around the horse shoe pit and then return to plank position.

Partner up and head to block pile where each PAX would get 1 block.  Gather at grassy area beside block pile.  YHC briefed the PAX on what we would be doing.  One partner will farmers carry both blocks around the “short path” around the tennis courts while partner 2 will run in opposite direction.  When partners meet up execute 10 merkins, 10 squats and 10 monkey humpers.  Switch.  Blocks would continue in same direction and runners would always go same direction.

0745 STOW BLOCKS and head back to horseshoe pit.

11’s with WW1 situps and hand release merkins (on half of the horseshoe pit) and transition would be lunge walk.

Mary: No time for Mary but the WW1 situps provided ab work.

Numberama: 10

Namerama: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Sakrete, Quaker (R)

Pledge and COT No flag present this morning so we pledged to the flags hanging on the houses across Hickory.

Announcements: Still looking for P200 volunteers.

Devo: Read from my daily devotion.  

Moleskin:  YHC had been sitting on this workout for a while.  Was trying to piece together all the moving parts.  This provided an efficient of amount of suck for the beginning of the weekend.  YHC was greeted several times around the tennis courts with disgust from the PAX.  This one will reappear soon.  The number of Respects far out numbered the non respects this morning.  Thanks guys for showing us young guys the way things are supposed to be done.  

Flowers and Tires

  • When: 20190304
  • QIC: Saget
  • The PAX: Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)


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Intro: Time to get familiar with your Battle Buddy!

Conditions: Damp and Cool

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Rachael Ray

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: SSH x 20, TTT x 15, IW x 15, Arm Circles OYO

The Thang: PAX were instructed to grab a block, a battle buddy and line up behind the church on the side walk where tires were waiting. PAX initiated WOD by one man performing core (Rd 1: Flutter kicks, Rd 2: LBC, Rd 3: Freddie Mercury’s) while the other flipped the tire down 20 meters and back, followed by incline Merkins, 2 man squat with the tire, Durkins, 2 man OH tire press, 2 man single arm tire row. Wash, Rinse, Repeat for 3 rounds.

6 Minutes of Mary: 
No Time

Numberama: 
11

Namearama:
Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)

Announcements:
Sign up now to volunteer for the P200.

Pledge of Allegiance: done

BOM: (Prayer)
Saget

Devo:
Saget, Target your passion. It can be empowering or dangerous.
Moleskin: Other possible names for the FNG: George foreman, Bobby Flay, Paula Dean. Good push made by all, some modified but all attempted the script.

Tectonic welcomes back the AMRAP

  • When: 20190128
  • QIC: Sugar Mountain
  • The PAX: Woody, Major Dad, Roscoe, Ramen, Bee Wax, AC/DC, Daisy, EZ Go, Boll Weevil


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 41 clear

FNG: None

COP:

Through the Tunnel x 10 IC, Side Stratle Hop x 20 IC, Squats x 20 IC, Don Quixote x 10 IC, Little Baby Arm Circles x 10 IC each way, 1 lap around the triangle back to the picnic tables

The Thing: Pax will do 3 sets of the following As Many Reps As Possible. Work for 1:30 and rest for :30.

Triceps Dips

Makhtar N’Diayes

Mountain Climbers

Declined murkins

Plank

In between round 1 and 2 we bear crawled to the far tree and back.

In between round 2 and 3 we lunge walked to the far tree and back.

Mary; No time

The Pax worked hard as this maybe the toughest Q I have ever put together.

Announcements

Pledge

BOM

Devo: Gut health is very important. Start studying it and adapt your life to it.

Moist at Tectonic

  • When: 20181114
  • QIC: Stalker
  • The PAX: BTB (respect), EZ Go, Ramen, Sprinkles, Homegrown (respect), Daisy, Rosco


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Intro: 8 men braved the moist grass and frigid 55° temp this morning at Tectonic, while YHC continued to experiment with a few new movements. The mumble chatter and conversation were strong this morning, which YHC loves.

Disclaimer: No FNG’s

Warmup: Bear squats, one-leg merkins, iron cross, TTT, smurf jacks, hand release clap merkins, crab ankle taps, tempo Bobbys, calf raises, seated Freddie

Thang: 12’s

Under-the-table rows & one-leg squats

OHP & curls (using the picnic tables, in teams of 4)

Mosey around the triangle.

Mary: WW1 x52, heel touches x20, lateral crunches x20, low plank ring of fire.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 

Moleskin: Keepers: bear squats, one-leg merkins, clap merkins, seated Freddies, heel touches, one-leg squats, and OHP using the table as a coupon.

Losers: crab ankle taps (just not challenging)

Tectonic Sandbag Baseball

  • When: 20181024
  • QIC: Woody
  • The PAX: Woody, Dream, Cold Cut, Major Dad, Home Grown, Daisy, Ramen, Tater Tot, Peaches, Bob The Builder, EZ-GO, Lebowski, M&M


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Count: 13

COP:  SSH x 20; TTT x 20; Imperial Walkers x 20

The Thang:

Sand Bag Baseball 90 second AMRAP with Partner;  Partner Up and Pax Distribute Evenly at Each Base, The Dugout, and The Bullpen.  Two exercises at each station with varying modes of transportation between stations.

Home Plate:  Lunge w/ Block/Jump Rope

Bear Crawl to 1st Base

1st Base:  40# Sandbag Merkin Pull Across/Squat Jumps

Steal Second

2nd Base:  60# Sandbag Clean/Mountain Climbers

Steal Third

3rd Base:  80# Sandbag Squat/Freddie Mercury

Crab Crawl Home and Head to the Dug Out

Dug Out:  Flutter Kicks w/ Block/Pull Ups

Walk to the Bull Pen

Bull Pen:  Curls/Dips

Mary:  No Time

Mumble Chatter:  Bringing out the sandbags was a new experience for some of the PAX.  With the world series and YHC’s passion for baseball, planning this workout was a lot of fun.  The PAX appreciated the creativity but some of the jump roping skills need a little work.  No Sugar Ray Speed Work in this group.  Just sayin’!

 

Fence hopping fun

  • When: 20181026
  • QIC: Cold Cut
  • The PAX: Bob the Builder, Major Dad, Daisy, Dream, Hot Tub, Ramen


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

It was in the 50s for a cool morning at Tectonic. COP was Jill. Thang was 11s with derkins and squats. Only catch was that you had to do the exercises on both sides of a playground with a chest high fence around it. 2 fence jumps each time across. It sucked towards the end. Then we did a string of pearls around the neighborhood with various exercises topped with a real man sprint up the hill to the AO. Mary was flutter kicks and American Hammers. Devo was essentially get better at the things you suck at.

Blockee Construct/Deconstruct Indian Lunge Walk Bear Crawl

  • When: 20181013
  • QIC: Minivan
  • The PAX: Grasshopper, Quaker (R), Good Times, M&M (R), Daisy, and Minivan


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Intro:  6 men showed up at Faultline and all got better.  Awesome work everyone.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  63 and nice

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

20 SSH IC, 15 Don Quixotes IC, LBAC F IC, and 15 TTT IC

The Thang:

PAX first moseyed to the block pile, grabbed one block each and assembled in the parking lot by the senior center by the first median.  The blockee was broken down to 5 exercises and those were completed in order adding on the next exercise at the next median, forward lunge walking to next median.  Once we finished constructing the blockee, we deconstructed by going in reverse order and backwards lunge walk to the medians.  There are 3 medians and six stops.

Stops and Exercises:

  • Stop 1 – 10 Squats
  • Stop 2 – 10 squats, 10 Groiners (Thrusters)
  • Stop 3 – 10 squats, 10 Groiners (Thrusters), 10 Merkins
  • Stop 4 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters)
  • Stop 5 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters), 10 Dead lift/curl/overhead press/block back to the ground.
  • Stop 6 – 10 Blockees

PAX stowed blocks and we lunge walked the small loop back to the flag in Indian run format but the last guy would bear crawl to the front and continue lunge walking.

Mary:

55 Flutter Kicks IC

15 American Hammers IC

The 100

Numberama:

6

Namearama:

Grasshopper, Quaker (R), Good Times, M&M (R), Daisy, and Minivan (QIC)

Announcements:

Run4Doug, Old Flame’s firehouse run

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Hello Tectonic. I’ve Missed You.

  • When: 20180827
  • QIC: Flo
  • The PAX: Probie, Heisman, Grits(R), Cold Cut, Greenbags, Bob the Builder (R), EZ Go, Major Dad (R), Daisy, Woody, M&M (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:  74 Degrees

FNGs:  None – but welcome Heisman as a transfer from another AO

COP:  SSH x 20 IC, High Knees x 20 IC, Imperial Walkers x 20 IC, Monkey Humpers x 10, LBAC x 10 IC (Forwards and Backwards)

The Thang:

Bataan Death March

Everyone grab a block and circle up around the flag.

  • Lawnmower x 15 (each arm)
  • Counterweight Squat x 10
  • WWI Sit-ups x 10 w/bricks
  • Burpee x 10

Run a loop around the farm house

  • Curls for the Girls x 10 IC
  • Calf Raises w/the Block x 10 IC
  • American Hammer x 15 w/bricks IC
  • Turkish Get-Up x 10

Run a loop around the farm house

  • Tricep Extension x 10 w/block
  • Step Back Lunges w/bricks x 10 (each leg)
  • Terrible T’s x 10 IC
  • Turk and Burp x 10

Run a loop around the farm house

Mary:  Indian Sit-Up x 20, Peter Parker x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo: Communication is critical in our relationships and careers. Shared some simple truths from a John Maxwell devo I recently read:

  1. Simplify your message
  2. See the person
  3. Show the truth
  4. Seek a response

Moleskin: It had been a few weeks since YHC had been out to The Ponds. The PAX at Tectonic were just as welcoming as always. Bob the Builder and others supplied an ample amount of mumble chatter as we pushed through a few rounds in the Circle of Pain. The PAX were fans of the Turkish Get Up and Turk and Burp.

 

Hold What? For How Long?

  • When: 20180817
  • QIC: Hot Tub / Ez-Go
  • The PAX: Major Dad, Bob the Builder, Cold Cut, Ez-Go, Stick'em, Daisy, Peaches, Hot Tub


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8 Men showed for a Friday Tectonic beat down dealt at the hands of YHC. Always looking for a little variety, YHC had planned to test the mental fortitude of the PAX in a different manner.

 

Disclaimer and hand off to Ez-Go

COP (led by Ez-Go)

SSH x 20 IC

TTT x 20 IC

LBAC x 15 IC ea direction

Hot Tub takes back over

Block retrieval

All PAX plank while 1 member of PAX runs to block pile, retrieves block, and returns to circle

Continuing holding plank until all PAX have a block (***note – plank position was changing every 10-20 seconds for duration***)

Mumblechatter high early

All blocks retrieved after 13 mins

Blockee x 1

Mosey to newly constructed patio area

Lunge walk suicide, stopping at each line for 15 merkins

Partner up and head to pool house wall

Partner 1 holds Balls to Wall

Partner 2 run to shelter, 10 pull-ups, return

5 burpees as a team, and switch

Rinse and Repeat x 3 (option of people’s chair for round 3)

Mosey to flag

Stow the blocks in the same way they were retrieved, this time 2 PAX at a time

All blocks stowed after 8 mins

Recover, Recover

 

COT, BOM

 

Announcements

  • Welcome Major Dad as new Nantan of F3 Summerville
  • Details building for Hot Tub’s fundraising event for brother’s Transplant Fund. details here:   https://www.facebook.com/events/2091226027760777/