Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

FNGs love the Incinerator

  • When: 20190314
  • QIC: Cheetah
  • The PAX: Motherboard (R), Dreamer (R), Spooky (R), M&M (R), Tee Ball, Money Pit, Masterload, Roach, Drumstick, Bed Pan, Pipeline (FNG)


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Intro: The Incinerator is Accelerator’s monthly fitness test. In January we had 2-3 FNGs. The next running we had several that hadn’t done it. Today we had an FNG and again a couple who hadn’t run it.

Weather: Sunshine and warm

FNGs: Pipeline

Disclaimer: Given

COP: None. Any person who hasn’t done it I ran with for the first lap so they knew what the exercises were.

THANG:

Starting at 15 reps and dropping one rep per lap, PAX run to each station and complete the exercises.

Exercises were: Merkins, Curls, Step Ups, LBCs, Lateral Pull Ups, Burpees, Squat Jumps, and Dips

The scores went

Cheetah 7 3/8

M&M 6

Spooky 5

Dreamer 5

Motherboard 3 (late start)

Bed Pan 5 4/8

Pipeline (FNG) 5

Drumstick 5

Masterload 6

Money Pit 4 7/8

Roach 6

Tee Ball 6 2/8

Pledge Prayer Announcement

Moleskin: At least 3 new combatants faced the Incinerator. Prayers for a safe but fun race for Spooky, Dreamer, and Motherboard (this is old now, they kicked the race’s ass!!)

Fitdeck Fun at the Ditch

  • When: 20180929
  • QIC: Redo
  • The PAX: Cosign, drumstick, weewoo, gru, harbaugh, one bar, redo


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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: Beautiful

FNGs: None

COP:  SSHx20, TTTx10, Imperial Walkers x20, , merkins x 20, lbacs oyo forward/backward slow/fast

The Thang:

Since YHC has been patiently waiting for his F3 deck of cards (or someone to show up with theirs), YHC decided to break out the Fitdeck cards once again and the workout looked something like this:

PAX were instructed to grab a slosh pole (only 6 at the ditch) and mosey to the well lit basketball court and line up on the wall. On the opposite end of the court were fitdeck cards with exercises on them face down. PAX on the end would start and one at a time, bear crawl to the card, pick a card, bring it back and Q the exercise. The pax that were waiting did al gores, plank, curls with the slosh poles, OHP with slosh poles, wall sits throughout the workout. The following exercises were Q’d by the pax from the fitdeck:

diamond merkins x 16

lbcs x40 4 count (cosign picked the double the next card and YHC picked the lbcs)

wide merkins-20

alternating lunges-24

wall sit-50 seconds

WWI situps-20

Crabwalk-to half court and back

Flutter kicks-28 4 count (repeat last card was picked and so we did more-28 4 count flutter kicks)

Mountain climbers-30 4 count

Freddie Mercuries-24 4 count

squats with slosh poles-20

Walking lunges-12 per leg

merkins-20

narrow merkins-16

bear crawl-50 seconds

low plank hold-50 seconds

staggered hand merkins-20

8 count body builders-12 (the last exercise picked)

Pledge, announcements, prayer requests, prayer for Mack and his family and Malachi (YHC forgot to pray for One Bar and his decision for his job).

Devo-

YHC talked about a golden nugget found on F3 Qsource email that YHC highly recommends to all PAX! The golden nugget read:

We all at certain times in our lives find ourselves broken. True strength is found in picking up the pieces.

YHC talked about how this golden nugget is awesome, and with faith can be much easier to believe. I saw this shortly after finding out about what our brother Mack was going through and knew the brokenness he and his family must be feeling after the loss of his brother tragically. F3 also provides strength to support each other when we are find ourselves broken, and it’s not a question of if, but a question of when.

Moleskin- Absolutely awesome to see Drumstick and Cosign out this morning. God certainly was listening to us as we have been asking where the OGs have been. We are all grateful for what you guys bring and how you guys push us to continue to get better!!

 

Coffeteria at Chic fi la – One bar, redo, and gru. great talk about Selection, jobs, business, and life. Thanks fellas

 

Better late then never

  • When: 20180707
  • QIC: Mack Gru ( V QIC)
  • The PAX: Mack, Dabo, Redo, Bubblehead, Goober, Saget, Training Wheels, Alex (FNG - Brät), Mayweather, Cosine, Drumstick, Urkel, Wee-Woo!, Gru.


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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: 72  and slightly humid but felt great!

FNGs: 1- Alex P.

COP:  SSH X 20IC , Imperial walker X 15 IC, TTT X 15 IC, Plank w/ alternating shoulder tap 10 slow merkins , 10 fast merkins, Squats with T claps x 2 rounds squat 5 IC T claps.

The Thang:

PAX were instructed to grab a block and line them up in a line on the short side of the basketball court and head to the other side of the court facing their Block. Quick x15 SSH While Q placed a “workout card” under 9 of the blocks, and a special “Daily Double” Card with one of the “workout cards”.

All PAX Went to Plank position while the first man bear-crawled to his block, and shoulder carried it back to the starting position. When he returned, the PAX would recover.

If the block had a “workout card” under it, the person bringing the block back will “Q” the workout mentioned on the card with the repetitions listed on the card. If the “Daily Double” was with the card, he would double the count.

Then, PAX would go into Al Gore (Squat) position while the next person in line would bear-crawl to his block and shoulder carry back. This was repeated with plank and squat alternating. 9 of the 14 blocks had “workout cards” under them.

Once all blocks were retrieved and workouts completed, PAX picked up their block and carried it around the tennis court, set them back up on far side of Basketball court, and started round 2. 

Workout Cards had the following exercises:
Al Gores x20 on Q (Squats)
Superman Sun Gods x10 Fwd/x10 reverse in cadence (lay in superman w/ arm circles)
Squat Jumps x15 on Q (Squat Jumps)
Burpees x15  on Q
Flutter Kicks x20 in cadence
Little Baby Crunches (LBCs) x 20 on Q
Merkins x20 on Q
Mountain Climbers x15 in Cadence
WWI Situps x15 on Q

First train came as round 2 started  x11 Burpees, Second Train had perfect timing as the daily double landed on Burpees (x30)!

Mary: no time

Numberama: 14

 

Pledge and COT  done

Announcements: Mens hike coming up in OCT, Palmeto 200 sign up (goose creek team).

Devo:

Maybe you have seen the Great Barrier Reef, stretching some 1,800 miles from New Guinea to Australia. Tour guides regularly take visitors to view the reef. On one tour, the guide was asked an interesting question. I notice that the lagoon side of the reef looks pale and lifeless, while the ocean side is vibrant and colorful, a traveler observed. Why is this? The guide gave an interesting answer. The coral around the lagoon side is in still water, with no challenge for its survival. It dies early. The coral on the ocean side is constantly being tested by wind, waves, storms, surges of power. It has to fight for survival every day of its life. As it is challenged and tested it changes and adapts. It grows healthy. It grows strong. And it reproduces. Then he added this telling note… That’s the way it is with every living organism. That’s how it is with people. Challenged and tested, we come alive! Like coral pounded by the sea, we grow. Physical demands can cause us to grow stronger. Mental and emotional stress can produce tough-mindedness and resiliency. Spiritual testing can produce strength of character and faithfulness. So, you have problems – no problem! Just tell yourself, There I grow again!

Moleskin:  

Gru was late to his first “Q”.. luckily Mack was there to support like a true F3 brother. The workouts allowed everyone to lead a workout to give everyone the chance to learn how to drive cadence. Training Wheels was great! Named FNG “Brät” as in Brätwurst as a play on his Ukrainian last name that sounds like Sausage-nick. Other names thrown around included, Sausage, Smirnoff, Vodka, Kielbasa, Ivanka, Potato, Spud.. Welcome Brät!

6 Men ofthe PAX made it to the Second F at Chic Fil A!

Smiles are No Charge At the Ditch

  • When: 20180510
  • QIC: Snowden
  • The PAX: Muscadine, Urkel, Saget, Futurama, Weewoo, Pretzel, Peg, Mayweather, Betty Ford, Redo, Wiper, Mack, TKO, BCG, Onebar, Goober, Cosine, Drumstick, Joker, All in, Humpday, Stringbean, Snowden


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The Ditch: Just Havin’ Fun.

Weather: Mid 60’s and Humid

FNG’s: None

Disclaimer: Given Anyway!

 

COP

TTT X 12 IC

LBAC X 12 IC (forwards AND backwards!!!!)

Sun Gods X 12 IC

High Knees X 12 IC

Butt Kicks X 12 IC

 

Thang

 

Mosey to the pile and get two blocks per man.  Line up along the side of the basketball court.  I instructed the PAX that we will run through a sequence of four exercises.

  • Blockies X 7 (On Q)
  • Curls for the Girls X 14 (In Cadence with one block)
  • Block Dammits X 14 (On Q) these turned out to be WWI situps with a block because I didn’t know what I was doing.
  • Abyss Merkins X 7 (On Q) with the Pax using two blocks to get a nice deep merkin.

Upon completion of the round, PAX will grab their two blocks and farmers carry around the tennis court and return.   Also there would be a special surprise multiplier thrown in by the Q at random.   So the exercise could be 2X or 3X as many reps.    We started off with 21 blockies right off the bat to start the party.

All of this seemed perfectly reasonable when I wrote it down, but it sucked in execution.  YHC was having a tough time with this workout, but I saw plenty of others modifying as well.  So I took that as a good sign that the suck level was sufficient.  At one point during the routine I decided to forgo the farmers carry and do a jog around the entire AO to avoid passing out.

Mary 

Some nice american hammers, some lovely flutter kicks, and some delightful LBCs.

Announcements

Mud run – get signed up and get ready to roll.

F3/FIA Goose Creek social event over at Montana’s next Friday at 6:30pm.

Hell Hole Hundred Trail Run (variety of distances available).

Prayers/Pledge/Devo:  Long have I yearned to give a devotional from the book of Lamentations.

“The steadfast love of the lord never ceases.  His mercies never come to an end, they are new every morning; great is your faithfulness ‘The Lord is my portion’ says my soul ‘therefore I will hope in him”    Lamentations 3:22-24

Why bring this up?   Recently I took an inventory of the assets in my life, not just the material possessions but my health, my quality of life, my time with my family, my happiness in my job, etc… I had to do these things because I was faced with a decision of what it would take for me to move out of town for a job.  It was an interesting thing to have to go through.  But I realized that I had comfort in my gratitude to the Lord that gave me peace that I wouldn’t have felt otherwise.  Both with the decision and the outcome (which was that I didn’t get the job and I’m not moving!)

Moleskin by Snowden:   What a great crowd out there today.   I can’t take credit for this.  These guys come out and work out all the time, but I was very happy to see so many of them out there today.  Also, big thanks to TKO for feeling compelled to gather the PAX up and do a second prayer over me as I face some decisions in my life in the coming months.  That meant a lot to me.

The Gift That Keeps On Giving

  • When: 20171223
  • QIC: Redo
  • The PAX: High Times, Cosine, and Drumstick


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Disclaimer: Given

The warmup:

25 SSH, 20 Imperial walkers, 16 don Quixotes, 15 through the tunnels, and lbac on your own

The Thang:

Pax moseyed to the tennis courts for a little four corners. 5 Merkins then bear crawl to next corner to do 5 flutter kicks, bear crawl to next Coreen to do 5 Carolina dry docks, then bear crawl to next corner for 5 Freddie Mercurys. One more round but move to 10 reps. 2 rounds seemed to have the pax significantly satisfied with Thier first gift.

Move to the basketball court where a 5 gallon bucket with a 50 lb bag of sand happened to be against the wall. On the other end were a few fitdeck bodyweight cards. Pax were instructed to pickup the bucket any way other than by the handle and carry it to the cards that were face down, bring one back, and pax would complete exercise on card. Pax waited patiently planking while pax traveled with bucket. Exercises included merkins of all varieties, bobby hurleys, lots of Mary, and other stuff. Three rounds of that and pax seemed satisfied with their second gift.

Mary:

No time

Pledge, namorama, announcements

Prayer requests and prayer

Devo was Romans 5.

Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

I reminded the pax that they are the reason I continue to show up. Yea we all want to get stronger, faster, better. Seeing the faces each morning in the gloom is awesome to me and I thanked the pax. Without hope and faith, life is very unmanageable. God is good and his mercy and grace allow us the air we breathe and the strength we have.

MerryChristmas to all and you’re welcome for the gifts that will keep on giving through today but probably more tomorrow!

 

Those aren’t pillows……

  • When: 20171207
  • QIC: Drumstick
  • The PAX: Saget, Jar Jar, TKO, Redo


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Conditions: High 30s, wet and cold as we looked for hand warmers but had none

FNGs: No FNGs

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.

The Warm Up:

 

In honor of Dawgs SEC CG Win

SSH x 28
Burpees x 7

LBC On Q x 28
Burpees x 7 (number of carries for 88 yards and a TD for FR D Swift)

Imperial Walkers x 13 (SEC Champ and Total tackles by Rowquan Smith)
Burpees x 7

 

 

The Thang:

The Tree

The tree involves 5 rounds and 5 exerices. Each round the number of reps goes up by 10 and you lose one exercise.

(My picture below shows the rounds descending from 5 to 1 so I’ve tried to keep that consistent in the list below.)

Round 5 – 10 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

LBCs IC

Triceps

Round 4 – 20 reps each (longest run by Nick Chubb who finished with 77 total yds

Alternating Bent Over DB Row (L=R=2)

Squats

Curls

LBCs IC

Round 3 – 30 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

Round 2 – 40 reps each

Alternating Bent Over DB Row

Squats

Round 1 – 50 reps

Alternating Bent Over DB Row

The Top

100 SSH

Back Down the Tree

Now they have made it to the top, hickory hickory dock, they must come back down.

They have completed the Top so there is no need to repeat it but the exercises have changes a little.

Round 1 – 50 reps each

LBCs

Round 2 – 40 reps each

LBCs

Squats

Round 3 – 30 reps each

LBCs

Jump Squats

Curls

Round 4 – 20 reps each

Alternating Bent over Rows

Squats

Curls

LBCs IC

Round 5 – 10 reps

Alternating Bent Over Rows

Jump Squats

Curls

LBCs IC

Triceps

Six Minutes of Mary: 

No Mary

Numberama, Pledge of Allegiance

Announcements: Christmas Party  

BOM: Dan Cole’s wife, Stephanie’s, health, Saget’s wife, Lauren’s, health

Devo: Delivered by Drumstick who reminded the PAX to take time to love others. This is a crazy season. Don’t give neccesarily what others give you. Show them love! Read 1 John and invite a friend to the Christmas Eve Service!

Moleskin: The PAX enjoyed yet another Christmas Tree workout that really pushed the body. No mumble chatter to speak of since Stringbean was not present! TKO was ready to go put his hands between some pillows to warm up at the end of this one. Great work men!!!!

12 Days of Christmas

  • When: 20171221
  • QIC: Cosine
  • The PAX: BCG, Saget and Drumstick


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Conditions: Wet, low 50’s

 

Disclaimer: Given

 

Warm-ups: SSH x 25, Imerpial Walkers x 20

 

The Stuff

 

Partnered up and got a log. We then made our way to the basketball courts.

 

We started with the first day of Christmas, jogging one lap around the tennis courts.  Then we each did 2 Turkish get-ups, and one lap around the tennis courts.  Then we did 3 squats  with the log with our partner, two Turkish get-ups and one lap around the tennis courts.  Each new exercise increased in number by one, and we repeated all the other exercises each time like the song.  4 mountain climbers IC, 5 American hammers IC, 6, 6 count burpees IC, 7 seal-jacks IC, 8 clean and jerks with the log and a partner OYO, 9 hops over the log OYO, 10 sit-ups with the log and a partner, We combined the 12 Merkins OQ and the 11 Overhead presses with the log and partner OYO because of time.

 

The men stowed the logs and returned to the flag with no time remaining.  We circled up, gave respect to the country, Drumstick led us in prayer and then led a devo.

 

Devo: We were reminded that God has chosen us each with a purpose and that we should approach each day with a Christlike heart attitude. From 1 Corinthians 1:26-29 “Brothers and sisters, think of what you were when you were called. Not many of you were wise by human standards; not many were influential; not many were of noble birth. 27 But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong. 28 God chose the lowly things of this world and the despised things—and the things that are not—to nullify the things that are, 29 so that no one may boast before him.”

Coin Toss

  • When: 20171216
  • QIC: Saget
  • The PAX: TKO, Boucher, Redo, Drumstick, Ophelia, Harbaugh (Double Respect), City Slicker, Cosine, Wee Woo


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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: Brisk 32 degrees

FNGs: None

COP:  SSH x 20, ‘Mericans x 20, TTT x 20, Imperial Walkers x 20 in cadence

The Thang: The QIC was struggling between two excellent workouts so he left it chance. The PAX was given the option of two hero WODs, Andy and Arnie. The coin toss was heads and the PAX chose to accept Andy over deferring for Arnie. Everyone moseyed over to the block pile to grab a coupon and hustle to the path across the street. Exercises were to be completed in the following order: Squats with the block x 25, Block Jumps x 50 (single count only after the true difficulty of actually getting ones legs up and over the short side of the block), Deadlift with the block x 75 (mumbling was heard how this was no different than squats), 1.75 x mile run, Deadlift with the block x 75, Block Jumps x 50, and Squats with the block x 25. Coupons were returned and the PAX planked until the six was in.

Mary: Flutter Kicks, LBC, WWI sit ups, Freddy Mercury, Monkey Humpers, Burpees, American Hammers, Mountain Climbers, V ups

Numberama: 10

Namerama:  TKO, Bouche, Redo, Drumstick, Ophelia, Harbaugh (Double Respect), City Slicker, Cosin, Wee Woo, Saget (QIC)

Pledge and COT

Announcements: Cocoa 5K Same Day

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Devo:

Colossians 3:13-14The Message (MSG)

12-14 So, chosen by God for this new life of love, dress in the wardrobe God picked out for you: compassion, kindness, humility, quiet strength, discipline. Be even-tempered, content with second place, quick to forgive an offense. Forgive as quickly and completely as the Master forgave you. And regardless of what else you put on, wear love. It’s your basic, all-purpose garment. Never be without it.

Several points to remember: Don’t fuel the fire of the skeptic by bickering with each other, forgive one another because the peace of the Lord will fill you (don’t take a F it attitude for it will drain you emotionally and spiritually), be honest with yourself and ask why you are angry with your brother because if it a frustration from a personal weakness consider yourself fortunate that he has your back as he is fortunate that you have his.

Glad I wore my underwear since my pants are getting wet

  • When: 20171111
  • QIC: Wiper VQ
  • The PAX: Drumstick, Doubtfire, Cosine, Harbaugh (respect), Hacker, Ophelia


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Conditions: 40 degrees and Windy
Disclaimer: Given
Warmup

-20 SSH IC
-20 Imperial Walkers IC
-LBAC oyo

The THANG
Split into three groups, each person grab a block, and mosey to the soccer field.
Five cones have been set up for a starfish workout (one cone is in the middle and four cones North, South, East, and West about 20 yards from the center cone). Each cone represents an exercise -> middle cone is American Hammers and other four are Burpees, Squats, Flutter Kicks, and Tricep Dips.
The PAX start by performing one rep at the middle cone (American Hammers). Then, with your partner, you move to an outside cone and perform 2 reps, then back to the middle for 3 reps (American Hammers), then to a different outside cone for 4 reps. Continue working around the circle with odd numbers always in the middle and evens always on the outside. The rep count continues to increase by 1 until you get to 25.
After this, we all came to the conclusion that a train had gone by while we were performing the Starfish so, since we had already completed some Burpees, we performed 11 Blockies.
The blocks were stowed and we met at the basketball court. We lined up along the wall, shoulder to shoulder, starting from the left side. The person on the left ran to the end of the basketball court and came back to stand beside the person on the right. This continued until we were at the end of the wall. While one person was running, everyone else was performing a wall sit. We then performed another round but instead of running, we bear crawled to half court and lunged back with everyone else holding plank.
The only thing left was some time for Mary, PAX choice around the circle.
Devo: 1 Timothy 4:7-8 -> Paul tells us that bodily training is of ‘some’ value but godliness is of value in “every way”. We talked about the importance of training yourself (growing) spiritually, not just physically.

Log Jam

  • When: 20171107
  • QIC: TKO
  • The PAX: Drumstick, McFly, Saget, Snapper, Dismount, Wee Woo, BCG, Urkel, Wiper, Redo


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Warm up
ttt x 20
Flutter Kicks x20
Monkey Humpers x20

The THANG
Separate into 3 groups (number off 1,2,3)

Have 1’s get poles, 2’s get a cinderblock, 3’s get 2 bricks each

Indian run over to back side of Dunkin Donuts (about 1 mile)

Circle up in order 1,2,3,1,2,3….. This is where the log jam happend.  We had 2 logs beside each other that made the rotation a little harder for one guy every round.  

Do the following exercise and then rotate to the right till you do 20 with all 3 coupons.  So every exercise is done 60 times.

20 curls

20 squats

20 overhead

20 flutter kicks

20 bench press

20 jumps

20 curls

20 squats

Indian run back to AO and store coupons.

Devo:  John 10:10 The enemies end game is to destroy you and all that you hold dearly.  Ask for help from a brother before things get too bad.

Side Note:  This was a great work out and it could be done with about any exercise added in.