Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Easter Convergence- Stations of the Cross

  • When: 20190420
  • QIC: Cannoli, Olaf, Splinter
  • The PAX: Goose, Redo, The Colonel, Churro, Pony, What?!, Spooky, Motherboard, Hickory Stump, Spaceballs, Masterload, wingnut, creeper, Quaker, Flo, Peaches, High Stick, Pretzel, Wreck it Ralph, Show me, Sports clips, B Wax, beanie Baby, Mall Cop, Dabo, Bedpan, Prayer request, Xray, M&M, Flea (FNG), Jester, Whirly Bird (FNG), Peg, Yo Adrian, Mini me, Suds, Dri-prime, popeye, swinger, luigi, chilly-willy, repo, City Slicker, Sakrete, Good Times, Pepe, Caterpillar, cheetah, space cowboy, placebo, nuggets, milton, dowry, Hanging Chad plus 2 of his 2.0s (..........), Bellator, resume, danger zone, dorothy, benefits, jojo, hoffa, PTI, Hotspot


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Conditions: 48 and Chilly

The 15 Stations of the Cross represent events from Jesus’ passion and death. At each station we use our senses and our imagination to reflect prayerfully upon Jesus’ suffering, death, and resurrection.

Station 1: Jesus Is Condemned to Death (COP)

Lord, grant us discernment that we may see as you see, not as the world sees.

15-Side Straddle Hops/ 15-Through the Tunnels

15-Don Quixote/ 15-Burpees

Station 2: Jesus Takes Up His Cross(Mosey to Pit for Blocks)

Lord, grant us strength of purpose that we may willingly bear our crosses each day.

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 3: Jesus Falls the First Time

Weakened by torments and by loss of blood, Jesus falls beneath his cross

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 4: Jesus Meets His Sorrowful Mother

Lord, we give you and praise. Grant us constancy that we may be willing to stand by and care those in need.

15-Merkins/ 15-Mountain Climbers

15-Groiners/ 15-Copperhead Squats

Station 5: Simon of Cyrene Helps Jesus Carry the Cross

(Partner Up for Short Dora)

Lord, Teach us to accept our limitations and with humility to accept aid with good grace when we need it.

100-Merkins Partner Farmer Carries Blocks around the parking lot

100-Squats

Station 6: Veronica Wipes the Face of Jesus

Veronica steps through the crowd to wipe the face of Jesus.

15-Over Head Presses/ 15-Curls

Station 7: Jesus Falls a Second Time

Jesus falls beneath the weight of the cross a second time.

15-Block Press/ 15-Flutter Kicks

Station 8: Jesus Meets the Women of Jerusalem

Lord, grant us gentle spirits that we may comfort those who mourn.

15-Merkins/ 15-Mountain Climbers

Station 9: Jesus Falls the Third Time

Weakened almost to the point of death, Jesus falls a third time.

15-Block Press/ 15-Flutter Kicks

Station 10: Jesus Is Stripped of His Garments

The soldiers strip Jesus of his garments, treating him as a common criminal.

15-Over Head Presses/ 15-Curls

Station 11: Jesus Is Nailed to the Cross

Lord Jesus, we give you thanks and praise for you endured the horror of the nails piercing your hands and feet. May your wounds bring us true healing and peace.

15-Merkins/ 15-Mountain Climbers

Station 12: Jesus Dies on the Cross

Lord, we give you thanks and praise for from the cross you opened the way to eternal life. Grant us perseverance that we may never stop seeking you.

15-Over Head Presses/ 15-Curls

Station 13: Jesus Is Taken Down from the Cross

The lifeless body of Jesus is tenderly placed in the arms of Mary, his mother.

15-Merkins/ 15-Mountain Climbers

Station 14: Jesus Is Laid in the Tomb

Lord, We adore you and we bless you, because by your holy cross you have redeemed the world.

15-Blockies/ 15-Body Builders

Station 15: The Resurrection of Jesus Christ

Lord Jesus, we give you thanks and praise for you have broken the power of death. Fill us with your new life that our lives may glorify you every day.

15-Heels to Heaven/ 15- WWI Sit-ups

Moleskin: Being that this is a silent workout, it certainly deviates from the normal gloom atmosphere; however, I’m sure we can all say that the meaning behind this workout speaks louder than words. Thank each and everyone of you HIMs who attended and stayed behind for some delicious grub prepared by our brothers Hospice, Stalker and Maj. Dad! Living as He intended, in community!




Dora at the Ditch

  • When: 20190103
  • QIC: Redo
  • The PAX: redo, futurama, cornfed, goober, pinwheel, weewoo, flash, prayer request, friar tuck ,danger zone, snowden, stringbean


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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: Niceish

FNGs: none

COP:  20 SSH IC, 13 TTT IC, LBACs forward/backward/fast/slow

The Thang:

PAX were instructed to partner up and grab a block and meet at the basketball court. YHC pre placed a few coupons to include a 40 lb and 60 lb sandbag. Other coupons included a tire, a slosh pole, and blocks for farmer carries.

While one Pax started the workout, the other partner would either farmer carry two blocks, carry slosh pole, or the sandbags. other option was to flip tire to other end of basketball court.

Exercises for dora include:

100 body builders, 200 merkins, 300 WW1 situps, 200 OHP, 100 4 ct flutter kicks

Mary:  

No time

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

Devo:

YHC talked about F3 Qsource and read the following leader’s message:

Faith does not mean trusting God to stop the storm, but trusting him to strengthen us as we walk through the storm.

All that I have seen teaches me to trust God for all I have not seen.

Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.

When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you.”

Every day is a new start. A new chapter to turn everything around. You have to let go of the hurt before you can start fresh.

YHC told the PAX to reach out for help, talk to someone if you need to, and keep moving forward

Thirties

  • When: 20190105
  • QIC: Luigi
  • The PAX: Chum, Prius (respect), Yo Adrian (respect), Splinter, Cisco, Magic Mike, Danger Zone


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

Conditions: Chilly (48F), strong breeze, clear, sun coming up

FNGs: None

SCS: Splinter, Magic Mike, and Chum ran 4 miles on the Cooper River bridge before the workout.

COP: SSH x 30

The Thang: (30 reps of each exercise)

  1. 8-ct bodybuilders + 30 yard jailbreak
  2. Mountain climbers + 30yd JB
  3. Overhead claps + 30yd JB
  4. HR merkins + 30yd JB
  5. Air curls + 30yd JB
  6. Burpees + 30yd JB
  7. Dips on bleachers + 30yd JB
  8. Tricep knee taps + 30yd JB
  9. Pull-ups (5 per PAX while all other PAX held plank) –> grab blocks
  10. KB swings + 30yd JB
  11. Good mornings + 30yd JB
  12. Angels & Devils + 30yd JB
  13. American Hammer + 30yd JB
  14. Lawn mowers (15 ea. side) + 30yd JB
  15. Ranger merkins + 30yd JB
  16. Calf raises holding block + 30yd JB
  17. Bobby Hurleys + 30yd JB
  18. Derkins on blocks + 30yd JB
  19. Squats + 30yd JB
  20. Flutter kicks w/block + 30yd JB
  21. 10-ct bodybuilders (x15) + 100yd JB

Numberama: 8

Namerama: Chum, Prius (respect), Yo Adrian, Splinter, Cisco, Magic Mike, Danger Zone, Luigi

Pledge and COT

Announcements/Prayer Requests:

  • Cisco’s friend Brett working on incubator startup at the Navy Yard (“The Blockyard”), facing lots of challenges. Wisdom moving forward.
  • Danger Zone at home now with severance package, reorganizing house and soul-searching for next career move.
  • F3 Anniversary Convergence next Sat, Jan 12, 7-8am at Doty Park.
  • F3 Anniversary Party next Sat, Jan 12, 5-11pm at Dorchester Boat Club, $10 per family.

Devo:

  • “Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also.” (Matthew 6:19-21)
  • This time of year we acquire a lot of stuff and there’s cultural pressure to make ourselves comfortable and content by getting more stuff. Remember that this is only our temporary home, not our permanent home, so make decisions in light of that.
  • “You are full free – completely free, free indeed – when you have the desire, the ability, and the opportunity to do what will make you happy in a thousand years. Or we could say, You are fully free when you have the desire, the ability, and the opportunity to do what will leave you with no regrets forever.” (John Piper sermon, quoted in How to Get Unstuck)
  • What decisions should you make today that will make you happy in a thousand years?

Moleskin:

  • Great work from everyone today! 30 reps of any exercise is a lot. 🙂
  • Quote of the day: “What’s the geriatric modification?” -Prius (haha)

Blue Sky

  • When: 20180929
  • QIC: Cisco
  • The PAX: Bed Pan, Danger Zone, Major Dad (R), FNG


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Intro:

PAX: 1 DR 2 DL.  Lightning all around, yet moon still visible at the Jones.  Blue sky overhead.  Circle up, time for first F.  Warm up begins with FNG approaching.

Weather Conditions:

Clear

FNGs:

1 – Welcome Para-Vida!

COP/Warm up:

TTT – LBAC.  Mosey to coupons.  Negative – shed is padlocked.  Move to contingency.

The Thang:

  • Commando Pull Ups. – 10 OYO.
    • Reverse Bear Crawl from goal line to 20 yard line.   20 yards OYO.
      • Somebody go back and get the flag.
Circle up.
  • Jump Squats – 12 on Q.
    • Reverse Bear Crawl from 20 to 40 – 20 yards OYO
      • Somebody go back and get the flag.
Line up in plank perpendicular to the side line, shoulder to shoulder.
  • TTT across the field – 50 yards.
    • Reverse Bear Crawl from 40 to 50 – 10 yards OYO
      • Somebody go back and get the flag.
Circle up.
  • Up Downs- 10 on Q.
    • Reverse Bear Crawl from 50 to 40 down field. – 10 yards OYO
      • Somebody go back and get the flag.
Circle up.
  • Carolina Dry Dock – 10 On Q.
    • Reverse Bear Crawl from 40 to 20. – 20 yards OYO
      • Somebody go back and get the flag.
On your face.
  • Angels and Devils – 10 On Q.
    • Reverse Bear Crawl from 20 to End Zone. – 30 yards OYO.  That’s a Safety.
      • Somebody go back and get the flag.
Mosey 1/2 Lap (1/8th of a Mile). Someone grab the flag.

Round 2:

  • Commando Pull Ups. – 10 OYO.
    • Lunge Walk to 20 yard line.   20 yards OYO.
      • PAX carry the flag.
Circle up
  • Jump Squats – 10 on Q.
    • Lunge Walk to 40 yard line.   20 yards OYO.
      • PAX carry the flag.
Line up in plank - perpendicular to the side line, arms length away.
  • Over The Line – broad jump across the field – 50 yards.
    • Mosey to press box.   50+ yards OYO.
      • PAX carry the flag.
Line Up.
  • Balls to the Wall- 30 count.
    • Mosey to 40 down field. – 30 yards OYO
      • PAX carry the flag.
Circle up.
  • Deep Prayer Squat – 20 On Q.
    • Lunge Walk to the 20. – 20 yards OYO
      • PAX carry the flag.
On your Six.
  • Flutter Kicks – 25 On Q.
    • Lunge Walk to the End Zone. – 30 yards OYO.  +Safety+.
      • PAX carry the flag.
Mosey 1/2 Lap (1/8th of a Mile) back to Home End Zone.

Mary:

  1. Freddy Mercury – 20 IC
  2. Merkins – 10 IC
  3. Toes to the Bar and/or Hanging Knee Tuck – 10 OYO.
Recover. Recover.

COT:

Pledge; BOM.

Moleskin:

Audibles called today.  Pura-Vida, Simply translated, it means “simple life” or “pure life”,  but in Costa Rica, it is more than just a saying—it is a way of life.  Church planting newly wedded Adrian now known as Pura-Vida kept up with the PAX.  No merlot.  Great work all around today.

Devo:

Pura-Vida.  False idols trap, constrain, restrict.

12  yIt is he who zmade the earth by his power,

zwho established the world by his wisdom,

and aby his understanding stretched out the heavens.

13  bWhen he utters his voice, there is a tumult of waters in the heavens,

cand he makes the mist rise from the ends of the earth.

cHe makes lightning dfor the rain,

cand he brings forth the wind efrom his storehouses.

14  fEvery man is stupid and without knowledge;

gevery goldsmith is put to shame by his idols,

for his images are false,

hand there is no breath in them.

- Jeremiah 10

Cheetah is Spelled C-E-E-T-A

  • When: 20180922
  • QIC: Cheetah
  • The PAX: Luigi, Danger Zone, Cisco, Dorothy Mantooth, Houdini, Dri Prime


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Intro: Dorothy Mantooth has my shirt and I felt like Qing, so here I am.

Weather: Wonderful and dewy

FNGs: None

COP: One Mile Run

THANG: YHC would call out a letter. If the letter was part of your F3 name, you would Bear Crawl 15 yards and back. If you had multiple of that letter, you did it that many times. If you didn’t have the letter, you would do an exercise OYO till 6 was in. If no one had the letter, we all did the run and the exercise (20 reps).

  1. A-Alternating shoulder taps
  2. B-Burpee
  3. C-Curls
  4. D-Derkins
  5. E-Up and Overs
  6. F-Flutterkicks
  7. G-Glockies
  8. H-Heels to Heaven
  9. I-Iron Crosses
  10. J-Kettlebell Swings
  11. K-Weighted Bobby Hurleys
  12. L-Bent Over Rows
  13. M-Monkey Jumpers
  14. N-Melbourne Mum
  15. O-Chest Press
  16. P-Pull Ups
  17. Q-American Hammers
  18. R-Bodybuilder
  19. S-Squat
  20. T-Tricep Extension
  21. U-Plank Jack and In and Out
  22. V-Damn Its
  23. W-WW1 Situps
  24. X-Mtn Climbers
  25. Y-Box Cutter
  26. Z-Merkins

Numberama: 7

Namerama: Cheetah, Luigi, Cisco, Danger Zone, Houdini, Dri Prime, Dorothy Mantooth

YHC had to leave for a race and left the closing portion to Luigi. Pledge Prayer and Announcement

Moleskin: YHC wanted to use this with DMT for a while😎it was well worth the wait! Also YHC forgot how that Cheetah has two H’s and the PAX called him on it after H was called 😅

Circuits at the Jones

  • When: 20180908
  • QIC: Luigi
  • The PAX: Major Dad (respect), Bob the Builder (respect), Danger Zone, Cisco, Houdini


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

Conditions: upper 70s, sunrise at 6:59am, ground soggy from last night’s rain

FNGs: None

COP:

  • Pull-Up Battle (similar to Burpee Battle, but with pull-ups, on the goalpost): Start stopwatch. During first minute everyone does 1 pull-up OYO. During second minute everyone does 2 pull-ups OYO. Keep going until you can’t keep up with the clock. We completed 10 rounds.
  • During the first two rounds, we did warm-ups during the down time: SSH x 10 (first round), LBAC x 5 each way (second round)

The Thang:

See figure at top of post for map of exercises completed. First circuit we completed 20 rounds of each exercise. Second circuit we completed 18 reps. YHC had planned to keep repeating until we got down to 2 reps of each exercise, but we had to stop after the first two rounds since they each took about 20 minutes.

  • Jump Squat
  • Jailbreak 60 yds
  • Balls to wall (hold for 20 seconds first round, 18 seconds second round)
  • Jailbreak 60 yds
  • Hand-release merkins
  • Bear crawl to goal post (~30 yds)
  • Iron cross with partner
  • Bear crawl to track (~30 yds)
  • Angels & Devils
  • Jailbreak 80 yds
  • Flutter kicks
  • Jailbreak 40 yds
  • Good mornings
  • Lunge walk to blocks near goalpost (~30 yds)
  • Kettlebell swings
  • Lunge walk to track (~30 yds)
  • Rinse and repeat

Stow blocks

Morning call: Each PAX does 5 pull-ups while all others do 5 hand-release merkins. Cycle through until all PAX have done the pull-ups.

Mary:

  • American Hammer x 10
  • Guantanamo x 2 rounds
  • Side Plank Dips x 10 each side
  • Reverse crunch x 10

Numberama: 6

Namerama: Major Dad (respect), Bob the Builder (respect), Danger Zone, Cisco, Houdini, Luigi

National Anthem (we heard it playing from Naval Weapons Station at 8am), Pledge, and COT

Announcements:

  • Major Dad shared a story of his son who works for an airline and recently handled some military human remains. Sobering reminder not to get caught up in petty disagreements – some people are sacrificing everything (even today!), so try to keep things in perspective and focus on what really matters.
  • Houdini being ordained as an elder in his church tomorrow with a covered dish luncheon. Prayers for his faithful service in that role.

Moleskin:

  • It was good to have Major Dad and BTB join us this morning. When I saw Major Dad’s HC, I added a few twists to the weinke so that it wouldn’t look like a complete duplicate of his workout from last week. 😉 It was impressive to see Danger Zone knock out so many pull-ups during the Pull-Up Battle this morning (many of them unassisted), especially considering that he wasn’t able to do any pull-ups just a few months ago when he started F3! 🙂

Pull-Ups and Tire Battles

  • When: 20180825
  • QIC: Cisco
  • The PAX: Danger Zone, Houdini, Luigi


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Weather Conditions:

Clear; Damp

FNGs:

none

COP/Warm up:

Move Coupons to the field (Tractor Tire & Tractor Trailer Tire to 50 yd line, and 2 blocks per PAX to goal post)

The Thang:

  1. Farmers Walk to 50 yd line
  2. PAX pair up and tire battle. 10 reps per PAX
  3. Farmers Walk/Cusack/Reverse Mosey to goal post
  4. 5 pull ups
  5. Rinse and repeat / 15 Rounds completed
  6. Tire Flip Tractor Tire, 5 flips/PAX

Mary:

  1. No time

COT:

Pledge, BOM, Devo: How do you measure success?

Moleskin:

 

saturday at the jones

  • When: 20180811
  • QIC: Cisco
  • The PAX: Danger Zone, Houdini


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Weather Conditions:

Wet, Humid

FNGs:

none

Warm Up/COP:

Mosey, 1 Lap.

The Thang:

  1. 1 PAX Face Pulls for 20 reps, remaining PAX Bear square (rotate 2 rounds each).
  2. 1 PAX Face Pulls for 20 reps, remaining PAX walking lunge (rotate 2 rounds each).
  3. 1 PAX Bent Row for 10-20 reps, other 2 PAX tire push battle from lunge (rotate 2 rounds each).
  4. 1 PAX does dips between two chairs, other 2 PAX tricep dips (rotate 2 rounds each).
  5. Stow Coupons and mosey to goal post.
  6. 5 pullups
  7. Bear Crawl to 30 yds, Crab Crawl 30 yds, Rev Bear 30 yds.
  8. 5 chinups
  9. Jail Break back to other endzone
  10. (5 chinups, 3 pull ups, 2 commando pull ups) x 2.

COT:

Pledge, Prayer requests, BOM, Devo (Danger Zone)

Moleskin:

It down poured as soon as we finished the Devo.

 

Pull and Swing

  • When: 20180804
  • QIC: Cisco
  • The PAX: Danger Zone, Houdini, Luigi


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Weather Conditions:

Rain

FNGs:

none

Warm Up/COP:

20 Merkins IC.  20 Squats IC.

The Thang:

Mosey to Shed and grab 1 block and 1 tire per PAX.  Place block on 30 yard line and tire at goal post.

5 dead hang/strict pull-ups/chin-ups OYO (no kipping) from goal post

Cusack tire to 30yd line

5 Kettle Bell Swings on Q with block

Cusack tire back to goal post

Rinse (literal interpretation here with rain and sprinklers) and repeat (13 rounds completed)

Heard Train horn, 20 Merkins IC

1 lap mosey

Flutter Kicks IC (20 1st set, 10 2nd set).

1 more lap around The Jones.

Store Coupons and return to flag.

Mary (Q’d by Luigi):

  • Angels and Devils x 10 on Q
  • Burt Reynolds x 20, each side
  • Jane Fondas x 30, each side
  • Reverse crunch x 40

COT:

Pledge, Prayer requests, BOM, Devo

Moleskin:

All lightning and No Pull ups makes Cisco a dull boy. All lightning and No Pull ups makes Cisco a dull boy. 
All lightning and No Pull ups makes Cisco a dull boy. All lightning and No Pull ups makes Cisco a dull boy. 
All lightning and No Pull ups makes Cisco a dull boy. All lightning and No Pull ups makes Cisco a dull boy. 
All lightning and No Pull ups makes Cisco a dull boy. All lightning and No Pull ups makes Cisco a dull boy. 
All lightning and No Pull ups makes Cisco a dull boy. All lightning and No Pull ups makes Cisco a dull boy.

 

String of Pearls

  • When: 20180607
  • QIC: Cisco
  • The PAX: Danger Zone


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Weather Conditions:

Rain

FNGs:

none

Warm Up/COP:

None.

The Thang:

Get Two blocks and mosey to the track
Farmers Carry around the track stopping to perform exercises
4 Laps completed and exercises included:

Merkins from Blocks; Lateral jump over blocks with Burpee; Calf Raises; Pull Ups; Balls to the Wall; Dips from blocks.  Some exercises were completed more than once.

COT:

Pledge, Prayer

Moleskin:

Nice workout in the rain.