Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Don’t PUSH Me Cause I’m Close to the Edge

  • When: 20191216
  • QIC: Greenbags
  • The PAX: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven


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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: Good

FNGs: None

COP: Jump right into The Thang

The Thang:

Run 1 Minute then 10 Merkins (Repeat 10x’s for 10 Minutes of running and 100 total Merkins).

Rotate different variations of merkings: regular, wide grip, diamond, incline, decline.

Go to horseshoe pit:

Dips 10x’s then lunge to the other side. Repeat 5x’s

Mary:

WWI & American Hammers

Numberama: 9

Namerama: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven

Pledge and COT: Done

Announcements: Done

Devo: Greenbags

Moleskin:   Implemented “Push Day”. Another simple workout that pushed us to our limits.

Dora version xyz

  • When: 20190930
  • QIC: Grasshopper
  • The PAX: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three's Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit


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Conditions: Not bad

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 20 – IC

Mountain climbers: 10 – IC

The Thang:

Partner up.

Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.

Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.

Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.

Mary: Ran out of time

Numberama: 10

Namerama: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three’s Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit

Pledge and COT

Announcements: Anniversary convergence 2020 and other races.

Trip to the Hutchinson Square

  • When: 20190920
  • QIC: Grasshopper
  • The PAX: MInivan, Beethoven (R), Three's Company, Bob Jones, Raw Hide, Short Circuit, Big Haul, Dowry (R), Bee-Wax, Grasshopper


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Conditions: Decent

FNGs: None

COP: N/A

Thang:

Pax were given reflective gear, and we moseyed to the square.

At the square the street had 13 light poles,

1 burpee at the first light pole, bear crawl to the second light pole 12 Merkins (adds up to 13)

jail break to the first light pole, then

2 burpees at the first light pole, bear crawl to the third light pole 11 Merkins and so on until

7 burpees at the first light pole, bear crawl to seventh pole (modify as needed), 6 Merkins and we descended

this was done until it was time to head to AO for some Mary.

Mary:

20 LBC’s IC, 25 flutter kicks IC (Short Circuit called this), 20 iron crosses OQ (Dowry called this), 100’s

Numberama: 10

Namearama and Pledge: Done

Announcements:

2020 Anniversary convergence, coming up 5K runs, and other marathons

BOM: Dowry lead this

Holy humidity!

  • When: 20190814
  • QIC: Grasshopper
  • The PAX: Marvel, Link, Matlock, What!, Beethoven (R), Hickory Stump, Dowry (R), Space Cowboy, Bob Jones (R), Rawhide, Cow Tipper, Short Circuit, Minivan, Caterpillar, X-ray (R), Grasshopper


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Conditions: Humid af

FNGs: None

COP:
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 12, IC
Burpee x 2, OYO

Thang:

Grab one block (not enough blocks), so just two bricks per pax and mosey to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 20 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with bricks, 7 step-ups, 7 lunges on each leg , 20 flutter kicks with bricks, run lap around pits with bricks. R and R 3X total

Round three – 7  curls with bricks, 7 pec-flys, 7 tricep extensions with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Stow the bricks

Mary:

No time for Mary.

Announcements:

Anniversary Convergence next year in Jan and that’s it.

Namerama, Pledge: done

BOM (Prayer): Led by Caterpillar

Moleskin: YHC’s first backblast.

Uphill both ways

  • When: 20190422
  • QIC: Peg
  • The PAX: Hickory Stump, Dowry, Beewax, 50-50, Minivan, Caterpillar, Grits, Grasshopper, Rawhide


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Conditions – upper 40s and clear

FNGs – none

Disclaimer – given

SSH x 15, TTTx10, DQx10

Pick a battle buddy and form two columns for mosey to the top of Goose hill adjacent to railroad tracks

The Thang: 10 Burpees at top of Goose hill then run to top of Jingles hill for 10 Iron Crosses. Run back and the next set is 9 and 9. Always stop at halfway point for 10 plankjacks. Stay with battle buddy. Continue descending by one rep until time is called.

Form back up into two columns for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for WW1 Situps x 25. Finish up with a jailbreak back to the flag.

Numberama, Namearama, Pledge, COT

Moleskin: YHC has been attending the Faultline BC at least once a week for about a month now and have enjoyed working out with this great group of Pax. Happy for the chance to lead! Great work today men!

Grasshopper becomes an expert Bear Crawler

  • When: 20190123
  • QIC: Cheetah
  • The PAX: Baywatch, Minivan, Rawhide, Grasshopper, Bob Jones (R), Dowry (R) Robo Call, Beewax


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Intro: YHC has a friend who he is trying to get to come out on a consistent basis. So when if I have the chance, I’ll Q for him too.

FNGs: None

CoP:

SSH x15 IC

Moroccan Night Club x10 IC

High Knees x10 IC

TTT x10 IC

Thang: ABC BEAR CRAWL

The workout goes as such. Using your F3 name, if your letter is called, you bear crawled down and back. If not, you did an exercise till 6 was in. If you had multiple of one letter, you did the crawl that many times. If no one has the letter, we all do the bear crawl and 20 reps of an exercise. Not all letters were done.

A: Chest Press

B: Burpee

C: Curls

D: Derkins

E: Up and Overs

F: Flutterkicks

G: Glockies

H: Heels to Heaven

I: Iron Crosses

J: Jump Squats

K: Weighted Bobby Hurleys

L: Bent Over Rows 

M: Merkins

N: Monkey Humpers

O: OHP

P: Plyo Merkins

Q: American Hammers

R: Man Makers

S: Squats

T: Tricep Extensions

U: Plank Jack and In and Out

V: Damn Its

W: WW1 Situps

X: Mtn Climbers

Y: Box Cutters

Z: SSH

Numberama: 9

Namerama: Cheetah, Baywatch, Minivan, Rawhide, Grasshopper, Bob Jones (R), Dowry (R) Robo Call, Beewax

Pledge Prayer Announcement

Moleskin: Poor Grasshopper. He has a stretch of 5 letters come his way, some were part of his duplicate letters. Good push by all.

Staying the Deck Alive

  • When: 20190130
  • QIC: Minivan
  • The PAX: Suarez, Grasshopper, Lake Effect (R), Dowry (R) X-Ray (R), Caterpillar, and Minivan


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Intro:  7 men showed up at Faultline where they were greeted with a combination of a deck of cards and Staying Alives.  Awesome work everyone.

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

Weather:  33 and cold

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, 10 TTT IC, 15 LBAC F IC

The Thang:

PAX moseyed to the tennis court and lined up on the first end line.  That was starting point for all Staying Alives.  There are two courts and 5 other lines where we turned about.  We only used cards from 2-5.  Depending on the number of the card, that is how many exercises you did and how many stops.

Spades – Merkins

Clubs – Squats

Diamonds – Plank Jacks

Hearts – Alt Shoulder

Also, for good measure, a train graced us with the pleasure of the horn, 10 Burpees OYO.

Mary:

Pax Choice

Numberama:

7

Namearama:

Suarez, Grasshopper, Lake Effect (R), Dowry (R) X-Ray (R), Caterpillar, and Minivan (QIC)

Announcements:

P200 Volunteering, 2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan nt-family:SymbВr�&�N

Return of the Staying Alive



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Intro:  11 go getters got after it at Faultline for the fun of Staying Alives.  Everyone seemed to enjoy the fun.  Great work everyone.

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

Weather:  45ish

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:

Led by Caterpillar, YHC was running late

The Thang:

Mosey to cage and each PAX grab one block and assemble back at the field in front of the horseshoe pits.  6 Cones have been laid out (approx. 10 yards away from each other) for a Staying Alive format BC.

Exercises:

  • Round 1 – Bear crawls forward and backward (YHC cut the cones in half for this round)
  • Round 2 – Should carry, Squats 10 reps
  • Round 3 – Lunge walk, Curls 10 reps
  • Round 4 – Cusak, Overhead press 10 reps

Mary:

No time for Mary

Numberama:

11

Namearama:

Caterpillar, Red October (Charlotte) Grasshopper, Rawhide, Dowry (R), Hickory Stump, Bob Jones (R) Nolan Ryan, Robocall, X-Ray (R), and Minivan (QIC)

Announcements:

Anniversary Party Jan 2020

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan :�2��L

Tractor Tire Flippin Fun

  • When: 20181019
  • QIC: Minivan
  • The PAX: Grasshopper, Dowry (R), Caterpillar, B-Wax, Bob Jones (R), and Minivan


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Intro:  6 strong showed up at Faultline not knowing what was going to happen, even the Q.  YHC was still putting it together in his head.  The final product was a good, full body workout 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:  56 and chilly

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:

15 SSH IC, 10 LBAC F IC, 10 Overhead Clap IC, 10 LBAC B IC, and 10 TTT IC

The Thang:

PAX moseyed and retrieved the two tractor tires and then assembled in the parking lot by the cage.  PAX took turns flipping one of the tractor tires around the lot while the rest of the PAX completed AMRAP of exercises.  The first person would flip the tire 5 times then run back to the line.  The next person would run to the tire, flip and run back, and so on.  The PAX would move to the next station when person flipping the tire would return.  The Box Jumper, last station, would then run to the tire, flip, run back and start with the burpees.  Continue until time for Mary.

Exercises:

  • Station 1 – 5 Tire flips then run back to line
  • Station 2 – Burpees
  • Station 3 – Merkins
  • Station 4 – Squats
  • Station 5 – Lunges
  • Station 6 – Box Jumps

PAX stowed the tires and moseyed back to the flag.

Mary:

40 Flutter Kicks IC

15 Alt Shoulder Taps IC

Numberama:

6

Namearama:

Grasshopper, Dowry (R), Caterpillar, B-Wax, Bob Jones (R), and Minivan (QIC)

Announcements:

Old Flame’s firehouse run, Tsumami Convergence, Ruck 4 Hunger

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Friday Funday

  • When: 20181012
  • QIC: Minivan
  • The PAX: Bob Jones (R), Lake Effect (R), Caterpillar, Dowry (R), Grasshopper, and Minivan


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Intro:  6 Strong for Friday at Faultline for a cone workout.  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:

25 SSH IC, 15 LBAC F IC, 15 LBAC B IC, 10 Mtn Climbers IC, and 10 TTT IC

The Thang:

PAX moseyed to the block pile and each grabbed 1 block each and assembled in the middle of the field.  YHC had laid out seven cones and we worked back and forth across the field.  We completed 3 rounds of exercises.

  • Round 1 – 10 Squats On-Q at the cones and 10 Shoulder press On-Q at start/stop/mid-point. We Cusaked between the cones.
  • Round 2 – 10 Curls On-Q at the cones and 10 Dead Lifts On-Q at start/stop/mid-point. We Bear crawled/block dragged when we moved right (towards the Armory) and Cusaked we moved left.
  • Round 3 – 10 Lateral lunges, alternating directions between cones On-Q at the cones and 10 Bent over rows On-Q at start/stop/mid-point. We forward lunge walked when we moved right (towards the Armory) and backward lunge walked when we moved left.

Mary:

15 Tricept Dips IC

25 Flutter Kicks IC

15 LBC IC

10 Box Cutters IC

Numberama:

6

Namearama:

Bob Jones (R), Lake Effect (R), Caterpillar, Dowry (R), Grasshopper, and Minivan (QIC)

Announcements:

Run4Doug, Old Flame’s firehouse run

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan