Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Finial Countdown

  • When: 20200928
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Mad Dog, Manana, Hospice (R) Hospice, Double Trouble Double Trouble, Repo Repo, Sakrete, Waldo, Dry Prime, Splinter, Easy In, AC/DC, Chum, Defib, Sugar Mountain


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This was my first time back in the Q spot in a while and it felt GOOD!!

Pax 15

Weather 54 and awesome

Warm Up

TTT X 10 IC

Don Quatioe x 10 IC

Mountain Climbers x 20 IC

The Thing:

Pax was directer to grab a block and head out to the ball feild.

Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.

On one side of the field we did Curals x 10  then we Qsaked the block to the other side.  At that point we did blockyes x 10 and worked our way down.

Once every was complete we moved on to Damn-its on one side and then squats on the other side.

We stowed blocks and moved on to Mary:

Mary

Monkey Hummpers x 20 IC

Pickle Puunders x 20 IC

Rocover Recover

Pledge

Anouncements

Prayer

It was good to be at it.

 

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

Counting Down to the New Year

  • When: 20181227
  • QIC: Sugar Mountain
  • The PAX: Defib, Streaker, Splinter, High Stick, Dry Prime, Waldo, Swinger, Yo Adrian, Prius, Chum, Show Me, Wreck it Ralph


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Weather: 48 and very nice

FNG: None

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

COP

TTT x 10 IC, Don Quixote x 10 IC, Imperial Walker x 10 IC, Mountain Climbers x 10 IC, BAC x 10 each way IC,

The Thing

Each PAX grab Block reconvene at the picnic tables

The Finial Countdown (Start at 10 for all exercises then 9 and so on working our way down to 1 of each exercise)

Squats with block

Tricep dips

Step ups each leg

Overhead press

Block leg lifts

Decline Murkins

Run lap around AO

Mary:

Snow angles x 20 IC, WW1 sit ups x 30 on Q, Flutter Kicks x 40 IC​

Pledge:

Namearama: 13

Round Robin at Accelerator



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Intro: We had 10 Pax post at Accelerator. This is the largest number they have had in sometime. 

Conditions: It was a mild 50ish evening.

Shortcake Special (Before the BC): Grits

FNGs: Make sure to ask if there are any new guys (not FNGs, since they probably don’t know what an FNG is). Keep an eye if any folks show up late because they might be 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.

COP:
25-Side Straddle Hops

15-Through the Tunnel

10-Merkins

The Thang: The Pax had to retrieve a cinder block, mosey to the tennis courts, and then pair up to begin. Once paired they were given an exercise. One person performed the exercise while their partner farmers carried the blocks around both tennis courts. Once that was accomplished they switched spots. The exercises are as follows…

Planks, Merkins, Squats, Burpees, LBC’s, Lt. Dans, Feddy Mercury’s.

We also split the blocks to mix it up a bit. While a partner Cussacked around one court the other did curls. Once complete they switched to over head press.

The blocks were stowed and we headed back to the flag for Mary.

6 Minutes of Mary: 
Mary got hers tonight in the form of a gaseous round of World War I sit-ups. 

Numberama: 
10

Namearama:
Limp Hose, Grits, Cheeta, J5, Mom Swap, Dorthy, Dry Prime, Mother Board, Bed Pan, and Sprinkles 

Announcements:
The F3 Christmas Party on December 13th at Oak Road Brewery. 

Pledge of Allegiance:

BOM: (Prayer)
Led by Sprinkles

Devo: “Practice the Pause”
Led by Sprinkles

Moleskin:
This was a good full body beat down. We welcomed back Dorthy who had been gone for a few years. He recently moved back to Summerville. This was also YHC’s first time back in the middle of the circle after about 6 months off. 

No shortcake with my cream

  • When: 20180527
  • QIC: Floppy
  • The PAX: AC/DC, Peg, City Slicker, Sakrete, Professor Klump, Cheetah, Dry Prime, Woo, Myrtle, Wee Woo, Stringbean, Suds, Old Flame, Hot Tub, Repo, Stick 'em, Ma Bell, Chowder


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Conditions: High 70s

Humidity: The fold behind Satan’s knee

Warm-up: See above

The Thang: 13 runners, 6 ruckers, 0 bikers. Miles were had

Moleskin: I like french fried taters.

 

 

Stepping Up Workout #1

  • When: 20180226
  • QIC: Magoo
  • The PAX: Greenbags, Headgear, craps, Beewax, MiniVan, Catepillar, Lake Effect, Bob Jones, Cowtipper


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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 40’s, clear and dry

FNGs:  None

COP:  SSH x 10 IC, TTT x 10 IC, SSH x 20 IC, Imperial Walker x 20 IC, SSH x 30 IC, LBAC’s OYO x 30 seconds each direction

The Thang:

Workout loosely paralleled 3 key components covered in the first section of Dennis Rainey’s book Stepping Up.  These components were:

  1. North Star – Submitting to an ultimate authority (Jesus Christ) in order to gain insight /direction for our lives
  2. Fear of Failure – Keeps us from ‘stepping up’ into our ultimate responsibilities as men.
  3. Assistance from others – At times you WILL screw up, rely on those closest to you for help / guidance.

We began workout by having each PAX grab a block.  I then explained that they would carry this block during the entirety of the w/o (with exception of blockees – covered later).  Block was to represent the weight of our ultimate responsibilities in life – wife, kids.  I then explained that we would be working our way back to the ‘north star’ – flag.  Keep your focus  on that as the ultimate destination.  Symbolizes our focus on allowing Jesus to guide our lives and give us direction as we go.

All Pax then performed indian run to jingles hill.  At that location, we performed the following as a group:  squats with the block x 25 OQ, Curls for the girls x 30 OQ, Block Press x 40 OQ, WWI sup with block x 25 OQ, Damnits x 20 OQ.  We then  mosied to corner of Hickory. At that location we performed 50 blockees, in sets of 10 each.  As each pax hit failure during that process, they were advised to plank on block.  We then mosied towards the flag and stopped halfway for the following:  PAX paired up. One pax took battle buddies’ block and performed 20 curls OQ while partner did 20 high crunches OQ, then each pair switched exercise and blocks.  Also performed this series with shrugs / WWI sups.  PAX then mosied to flag for recovery.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Performed by Headgear, followed details of first section of Stepping Up book.

 

 

Faultline Reluctant whole body beat down.

  • When: 20180402
  • QIC: Borland
  • The PAX: 50-50, Bob Jones, Caterpillar, Crabcake, Dry Prime, Lake Effect, McGoo, Nacho Libre, Old Flame, PTI, Spack Cowboy


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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: 57 Degrees and low humidity perfect day for an outdoor workout

FNGs: No FNG’s Disclaimer given, I always like to remind people I am not a professional and it will not take long for them to notice.

COP:  Mentally I was not 100% present during the warm up today and it took a few exercises for me to get in a groove.

SSH, TTT, Burpees, Don Quixote, “The Borland” Merkins with alternating one arm high planks. (PS I did not name this nor is it appropriate as I am awful at all things merkin. )

The Thang:

Mosey behind the pump house and get two blocks each, Farmers carry back to Horseshoe pit.

Decided to alternate core and upper body work we did all of the below maybe not in this order but they were all done.

Curls for the girls, Overhead Press, Tricep extensions, Russian twist with block, Dammits, Block Press, Shoulder Shrugs, Standing Russian Twist, Block Big Boy Sit ups

Each was done either on Q or in Cadence and until the Q decided to stop. We then farmer carried the two blocks in a lap around horseshoe pits.

Decided then to alternate Lower body work and Core same as above not sure if sequence is correct but they were all done.

Block squats, Calf raises with blocks, Jump Squats, alternating ankle taps, Burt Reynolds, Step ups with the block, Lung walk length of Horseshoe Pit forward, Lung walk length alternating sides 1/2 and reverse 1/2, iron cross, high crunch.

All exercised performed either on Q or in Cadence based on Q’s delight and fatigue.

We then took a lap around tennis court that ended with a jail break across the grass.

We then curled, tricep extensions, and shoulder shrugged the blocks some more before farmer carrying them back to storage.

*Due to my initial mindset at beginning of workout I was making this up as I went so do not remember specifics.

Mary: LBC’s in cadence

Numberama: 12

Namerama: Dry Prime, Space Cowboy, PTI, Caterpiller, Mcgoo, Nacho Libre, Crab Cakes, 50/50, Old Flame, Lake effect, Bob Jones, Borland

Pledge and COT

Announcements: The Oak and MudRun sign up and Pay (up for debate)

Devo: replace with devo

Moleskin:   replace with moleskin

UNO and skipping…Oh my!!

  • When: 20180328
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Recount, Nacho Libre, Crabcake, Magoo, Osteen, Peg, Greenbags, Dry Prime, Space Cowboy, Bee Wax, Minivan


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Conditions: Pretty much perfect (Around 50 and misty)

Disclaimer: Push yourself but don’t hurt yourself!

FNGs: None

COP:  10 BAC forward and 10 backward (IC), 10 TTT (4 Ct IC), 10 DQ (4 Ct IC), 15 High Knees (4 Ct IC)

The Thang:

-Run to “cage”, each PAX grabs a block, and then heads back to flag

-Play “UNO” by having the YHC turn over the cards one at a time with PAX performing the an exercise according to the following guidelines:

–Yellow: curls; Blue: burpees; Green: monkey humpers; Red: overhead press

–#s 1-9: # of reps

–#0: AMRAP merkins

–+2/+4: call out a PAX add +2 or +4 to the day of the month they were born

–Reverse: Repeat previous exercise

–Wildcard: PAX call

–Bear: bearcrawl back and forth between horseshoe pit walls

–Skip: skip around short path

-We ended up doing ~ 45 monkey humpers, ~50 burpees, ~50 overhead presses, 30 curls, 2 laps of skipping, 2 sets of merkins, and 1 set of bear crawls

Mary: 23 WW1 situps (OQ), 23 American Hammers (4 Ct IC)

COT: Numberama/Namerama/Pledge/Announcements/BOM

Mud Run, Easter Convergence, Spartan Sprint and new 3rd F opportunity after Faultline on Fridays (see Magoo for details)

Devo: None

Moleskin:  YHC got this workout idea after playing UNO with his kids. You never know where you’ll get inspiration for a workout! Thanks to all for the patience displayed (except Recount) as we tried out something new.

The Monster Burpee Mile

  • When: 20180327
  • QIC: Cheetah
  • The PAX: Bed Pan, Hard Drive, Motherboard (R), M&M (R), Belding, Johnny 5, Mom Swap, Thumper, Dry Prime, Green Thumb, Scooby, Blackout


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Intro: YHC just Qed last Thursday. There was an absurd amount of bear crawls had. This time, YHC promised no bear crawls….so Burpees were absurdly high this time. 175 to be exact. Any new burpees were inspired by Stalkers Q last week with his burpee variations.

Weather: Cool

FNGs: None

COP: Grab a block on arrival. YHC explaining new burpees to the PAX

THANG:

YHC told the PAX how the monster mile works. Start at Spot A, do an exercise. Then go to Spot B, do a different exercise, return to Spot A and do the original exercise over again. Then go to Spot C do the exercise, then Spot B, then Spot A and so on. The PAX carried a block the entire time.

The exercises and spots were:

Spot A By horseshoe pit: 5 Contra Burpees

Spot B By bench near playground: 10 Glockies (regular burpee that upon standing go right into a Genuine with the block)

Spot C Between the parking lot near the playground and the tennis court near Tremor: 15 Uneven Burpees (alternating plyomerkin when doing the burpee, when the burpee is complete do 3 curls)

Spot D Beside location where the coupons have now been moved by the gazebo: 20 Up & Down Burpees (instead of doing a push up, do a Makhtar N’ Diayes)

Spot E location of Spot A: 25 regular burpees

Go until completion or time was up.

Mary: No Time

Numberama: 13

Namerama: Cheetah, Bed Pan, Hard Drive, Motherboard (R), M&M (R), Belding, Johnny 5, Mom Swap, Thumper, Dry Prime, Green Thumb, Scooby, Blackout

Pledge Prayer Announcements

Moleskin: YHC offered a challenge. I didn’t think anyone could finish when I was writing it up. Even the PAX thought it might be too much to finish. The PAX came and several finished it to YHCs surprised. It was a total of 175 burpees.  After the PAX had mostly left, YHC finally accepted his fate, and merloted.

 

ABCD EF BEAR CRAWL

  • When: 20180322
  • QIC: Cheetah
  • The PAX: Cheetah, Bed Pan, Blackout, Hard Drive, Hotwire, Belding, Chowdah, Thumper, Green Thumb, Dry Prime, Homegrown (Respect)


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Intro: YHC saw a post from Green Thumb a while back that involved letters having a specific exercise. It took me a while, but YHC came ready to make up for Tuesday’s rain out.

FNGs: None

Weather: 60s and sun shining.

COP:

  • SSH x15 IC
  • Hillbillies x10 IC
  • TTT x10 IC

Thang:

The rules were simple.

If a letter is called relating to your F3 name (E in Cheetah for instance) you will do a suicide (if you had duplicate letters you do the suicide twice). If it wasn’t called then you did an exercise. If no one had the letter you did the suicide and the exercise. When your name was complete, you would do the suicide plus 10 burpee pull-ups.

The suicide was: Bear Crawl from the bottom of the hill by the parking lot, to the closest sidewalk by Seismic, and back, then run to the far sidewalk past the flagpole, and back.

The Exercices were:

  • A-Chest Press x30 On Q
  • B-Burpee x15 IC
  • C-Curls x25 IC
  • D-Derkins x20 On Q
  • E-Up & Overs x20 On Q
  • F-Flutterkicks x25 IC
  • G-Glockies x10 IC (Blocky with a Genuine before the final jump)
  • H-Lateral & Front Raises x25 IC
  • I-Iron Crosses x20 On Q
  • J-Kettlebell x15 On Q
  • K-Weighted Bobby Hurley x20 On Q
  • L-Bent Over Rows x20 IC
  • M-Monkey Humper x20 IC
  • N-Sparky Crab x20 IC
  • O-Overhead Press x20 On Q
  • P-Pull ups x10 OYO
  • Q-American Hammer x25 IC
  • R-Bodybuilders x10 IC
  • S-Squats x20 On Q
  • T-Tricep Extension x20 On Q
  • U-Plank Jack & In & Out x20 On Q
  • V-Damn It’s x20 On Q
  • W-WW1 Sit Ups x20 On Q
  • X-Mtn Climbers x25 IC
  • Y-Box Cutters x20 IC
  • Z-Merkins x25 On Q

Sadly, do to time, we weren’t able to do them all, and no one finished their name off….but we did a lot of bear crawls…so there’s that!

Mary:

We ended on Mtn Climbers, so I guess that counts?

Numberama: 11

Namerama: Cheetah, Bed Pan, Blackout, Hard Drive, Hotwire, Belding, Chowdah, Thumper, Green Thumb, Dry Prime, Homegrown (Respect)

Pledge Prayer Annoucements

Moleskin:

YHC and the PAX liked this workout a great deal. Some tweaks can be made so more letters could be done, unless you like bear crawls. Then this was the perfect workout for you.