Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Did I Really Forget to do a Post and Back Blast

  • When: 20190911
  • QIC: Olaf
  • The PAX: Mr. Feeney, Coach K, Oops, Limp Bizkit, Dovetail, GI Jane, Outhouse, Brokeback, Tinder, Used To


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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: Don’t Remember

FNGs: None

COP:  Not Sure but I am sure it included SSH and TTT

The Thang:

I am positive it was a good one.

Mary: We did some…

Numberama: 11

Namerama: Mr. Feeney, Coach K, Oops, Limp Bizkit, Dovetail, GI Jane, Outhouse, Brokeback, Tinder, Used To, Olaf

Pledge and COT

Announcements: Stuff going on…

Devo: Everyone was honoring 9/11 but YHC discussed the importance of getting over the past.  Sometimes we live in the past and we need to work at moving forward and not letting define you…

Moleskin:   Somehow YHC completely forgot not only to do the Back Blast, but also the Post Blast.  Thank goodness I recorded it to have the numbers and Pax…

Gambling with Math

  • When: 20190925
  • QIC: Olaf
  • The PAX: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane, Weezer, Winslow (R), Dovetail


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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: Upper 60s

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x10

The Thang:

YHC set up 6 cones: starting point and 5 stations.  Pax grabbed a block and dropped it at station 3.  YHC has his big die and explained that each station had a workout/reps assigned to it.

  1. 5 Burpees
  2. 10 Merkins
  3. 15 Curls for the Girls
  4. 20 Calf Raises (IC)
  5. 25 Flutter Kicks (IC)

Each pax would take a turn rolling the die and would pick the station numbers that added up to the number rolled on the die.  So if a pax rolled a 5, they could chose Flutter Kicks or Calf Raises and Burpees or Merkins and Curls or any other combination that added up to 5.  Round 2 introduced subtraction, so rolling a 1 meant that you could do Flutter Kicks and Calf Raises.  Only rule is that if multiple stations are picked, you have to return to the start in between.

Mary: None.  Lots of flutter kicks in the Thang.

Numberama: 12

Namerama: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane (R), Weezer, Winslow (R), Dovetail, Olaf

Pledge and COT

Announcements: Brought up the other AOs on this side.  Creek, Ditch, Hole, Table 32, and Pasture (Carnes).  Encouraged visiting other AOs.  Prayers for Mr. Feeney’s work stress.

Devo: Matthew 6:10 – On earth as it is in heaven…  We typically only think of eternal life as “future” and lasting forever.  Our mindset is “It’s hell on earth, I can’t wait to get to Heaven”, but the definition of “Eternal” is without beginning or end.  God promises his kingdom and abundant life now, not just in the future.  Are we taking advantage of that?  Are we putting things off for the future when God calls us to have the abundant life we crave now.

Moleskin:   Pax enjoyed the workout and some got really creative with their math and GI Jane said that he is going to adapt the workout for his ROTC students.  However, the consensus is that numbers are hard first thing in the morning.

The Den-Iron PAX W0

  • When: 20190830
  • QIC: Saget
  • The PAX: Mr. Feeney, GI Jane, Olaf, Marcia Marcia Marcia, Thin Mint, Prayer Request, Dovetail, Weezer, Winslow, Used To, Outhouse, Oops, Friar Tuck, Tender, Brokeback


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16 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Den.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

Saget 19:25, Mr. Feeney 19:54, GI Jane 22:53*, Olaf 25:02, Marcia Marcia Marcia 24:50, Thin Mint 28:23, Prayer Request 28:56, Dovetail 28:57, Weezer 24:40, Winslow 31:33, Used To 31:33, Outhouse 26:09, Oops 35:50, Friar Tuck 31:27, Tender**, Brokeback**

*Something about Mexican food

**Alternate workout and time recording (Thank you men for your assistance and way to be accountable to one another!)

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

Devo: Failure is an option, its only way we grow and learn. Forgo the old adage of “If money and resources were not a concern what would you do for a living?” YHC knows he would become stagnate, instead ask yourself “If I could learn from any failure and not be defeated what would I choose to do?” Mr Feeney added that we need to have a growth mindset for learning and not categorize ourselves based on what we have been told our entire lives. Friar Tuck: How do you get back up? Outhouse: Thomas Edison learned a thousands ways how not to make the lightbulb.

Moleskin: It has been a pleasure to establish and help grow The Den from its inception. Today the shovel was handed off to Mr Feeney as the new AOQ. I know without a doubt his leadership will continue the growth and invigoration of male leadership throughout our community.

Sakrete Heads to the Den

  • When: 20190819
  • QIC: Sakrete
  • The PAX: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget


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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: 75 DEGREES AND HIGH HUMIDITY *LOW COUNTRY IN THE SUMMER*

FNGs: Not today.

COP:  Leave arms up until told to drop–15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Over Head Clap IC, 15 moraccan night club IC, 15 TTT IC, 15 Hillbilly IC

Thunderstruck Plank Merkins (This needs no explanation at this point.  However, it was most The Den guys first experience with it.  Spoiler Alert::: They don’t like it anymore than anyone else does)

Partner Up  *one group of 3*

The Thang:

Broke the AO into different stations.   They are as follows:  Station 1:  Entrance to parking lot closest to Cypress Garden Rd.  Station 2:  Where the blocks are stored.  Station 3:   End of parking lot furthest from entrance.  Station 4:  Where the walk through door is at back of building.  Station 5:  Trash cans on back side of building.  Station 6:  Where the basketball goal is laying down on sidewalk.  Station 7: flag.  For the remainder of this backblast Stations will be referred to as ST1, ST2, ETC…  All exercises done on Q unless otherwise specified.  During movements stick with your partner

ST1: 10 merkins– Jailbreak to ST2

ST2: 10 merkins; 10 Squats– Jailbreak to ST3

ST3: 10 merkins; 10 Squats; 10 WWI Sit Ups– Jailbreak to ST4

ST4: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks– Jailbreak to ST5

ST5:  10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO– Jailbreak to ST6

ST6: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks,; 10 bobby Hurley OYO; 10 LBC– Mosey to front of church.  Jailbreak to flag.  Mosey around building and once back in front of church jailbreak to flag.

ST7:  10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins–jailbreak to ST1

ST1: 10 merkins: 10 Squats; 10 WWI Sit Ups: 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises– jailbreak to ST2

ST2: 10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises; 10 heel touches IC– mosey back to ST7 opposit way (shorter distance)

Mary: Thunderstruck plank merkins

Numberama: 19

Namerama: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget; Sakrete

Pledge and COT– DONE AND DONE 

Announcements: Carnes Crossroads evening workout at 1800 on Tuesdays.  Labor Day convergence at Magnirock 0700 with breakfast to follow

Devo: YHC gave his testimony on weight loss and accomplishing goals since starting F3.

Moleskin:   The jury has returned.  No one likes Thunderstruck.  It has been brought to every corner of the region.  Everyone hates AC/DC now.  Everyone.  Maybe Thunderstruck has ran its course…..eh maybe not.  Great work by the cats out at The Den.  YHC came ready to deliver a beating and these dudes were ready to accept one.   Great work everyone.

We’re Gonna Need More Blocks!

  • When: 20190814
  • QIC: Redo
  • The PAX: redo, saget, uga, chedder, wolverine, fortnite, mr feeney, marsha marsha marsha, gi jane, maybelline, coach k, outhouse, all in, techmo, brokeback, fng, tinder, prayer request, dovetail, winslow


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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: Moist

FNGs: 1-Drew Ensor

Disclaimer: Given

COP:

20xSSH, 15xTTT, 15XDon Quixote, LBACs oyo front and back some crazy number of squats since PAX had difficulty with listening to Q

FAN FAVORITE: 12 Burpees for the train

The Thang:

YHC brought out the F# workout deck and took out all the easy stuff. PAX were instructed to grab a block and meet back in the front.

The following cards were pulled:

12-squats with block on q

10-merkins on the block on q

25-squats with block on q

17-LBCs in cadence

14-heels to heaven on q

13- high slow flutter kicks in cadence

PARTY TIME 100 calf raises with block in cadence

Jailbreak around building

25-Monkey humpers in cadence

16-wide arm merkins on q

PARTY TIME 100 flutter kicks in cadence

25-shoulder taps in cadence

PARTY TIME 100 arm circles in cadence

10-rosalitas (Maybelline wanted a demo so he got one) in cadence

25-merkins on q

18-alternating lunges in cadence

25-smurf jacks in candence

100- curls for the girls as requested by chedder (YHC pulled 100 SSH)

Stow the blocks

Recover Recover!!!

namarama, numberama, announcements, pledge, prayer requests, prayer

DEVO: quote: Reflect upon your present blessings, of which every man has many; not on your past misfortunes, of which all man have some

Charles Dickens

 

Moleskin: FNG stepped into the BOM and was named. Fella acted like cat got his tongue or something. It seemed as though he was prepped, but UGA said he wasnt. All he had to say was he was a Clemson fan…..”SPURS UP!!!” YHC wanted to name him Maytag because fella said he hated washing dishes…there is always former secretary of state condeleeza rice….until next time