Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Sweatfest 2022

  • When: 20220524
  • QIC: Waldo
  • The PAX: Easy In, Manana, Old D


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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: Warm & muggy

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x30 IC; LBAC (forward & backward OYO); SSH x15 IC

The Thang:
-Mosey to the small wall, but took a slightly longer route, going down to the scoreboard first.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x 20 on Q.
-Head to the parking lot by the fire station, sumo squatting most of the way.
-At the parking lot, do 5 jump squats on one side of the loop, run to the other side, do 10 high knees IC, run back…rinse and repeat for 10-15 minutes.
-Head back to the small wall, lunge walking most of the way.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x20 on Q.
-Mosey to the bridge…Incline merkins x10 IC; Dips x10 IC; Incline merkins x10 IC.
-Mosey back to the flag

Mary: Slow LBCs x25 IC; Slow heel taps x25 IC

Numberama: 4

Namerama: Easy In, Manana, Old D, Waldo

Pledge and COT

Announcements: Memorial Day workout this Saturday.

Devo: Being well-rounded just for the sake of being well-rounded isn’t always useful.  Identify your strengths and keep improving those.  There’s nothing wrong with working on your weaknesses as well, but pick your battles.  Your time is limited so you can’t be good/great at everything.

Moleskin: I did not have much energy this morning, but had already planned on a cardio heavy workout.  And the humidity was very high, so it was a SweatFest.  But all in all, I thought it was a good beatdown, and we got some good work in.

Not Quite the Swamp Fox

  • When: 20220503
  • QIC: Waldo
  • The PAX: Easy In


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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…humid

FNGs: None

COP: SSH x15 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC (forward & backward OYO)

The Thang:
-At the yield sign of the circle, do 20 hand-release merkins and 20 bobby hurleys OYO.
-Run to fire hydrant down the street.
-At the fire hydrant, do 20 squats and 20 V-ups OYO.
-Run back to the yield sign.
-Rinse and repeat until around 5:40

Mary: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Ray Charles x25 IC

Numberama: 2

Namerama: Easy In, Waldo

Pledge and COT

Announcements: Beast Fortnight is ongoing.

Devo: Being inventive is a great skill, and often useful.  But sometimes there is no need to reinvent the wheel.

Moleskin: With Beast Fortnight going on, I wasn’t expecting a big crowd, but was happy that Easy In showed up to hold me accountable.  I didn’t want to completely copy the Swamp Fox (the Ditch’s fitness challenge, which is where Beast Fortnight was being held today), but I wanted to do something similar.  Luckily I found a backblast from Sofia in which he had done a deconstructed Swamp Fox workout, which I more-or-less copied.  It was still challenging, and allowed Easy In and I to participate in spirit with the guys who were at the Ditch today.

4 11s = 44

  • When: 20220421
  • QIC: Waldo
  • The PAX: Easy In, Pretzel, Floppy


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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: Low-50s…pretty great

FNGs: None

COP: SSH x44 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC (forward & backward OYO)

The Thang:
-We did four sets of 11s, with one set of exercises done at the entrance to the parking circle, and then running to far side of the entrance to the dirt parking lot to do the other set of exercises…
-11s #1 – started with 10 Merkins (single count) on one end and 1 Shoulder Taps (IC) on the other (and then decreasing Merkins by 1 and increasing Shoulder Taps by 1 until it we got to 1 Merkin and 10 Shoulder Taps).
-11s #2 – started with 10 LBCs (IC) on one end and 1 flutter kick (IC) on the other (and then decreasing LBCs by 1 and increasing flutter kicks by 1 until we got to 1 LBC and 10 flutter kicks).
-11s #3 – started with 10 squat jumps (single count) on one end and 1 monkey humper (IC) on the other (and then decreasing squat jumps by 1 and increasing monkey humpers by 1 until we got to 1 squat jumps and 10 monkey humpers).
-11s #4 – started with 10 SSHs (single count) on one end and 1 set of high knees (IC) on the other (and then decreasing SSHs by 1 and increasing high knees by 1 until we got to 1 SSH and 10 high knees).

Mary: None…ran out of time

Numberama: 4

Namerama: Easy In, Pretzel, Floppy, Waldo

Pledge and COT

Announcements: Star 12 Ruck on April 23.  Saturday workout is at Tectonic.  Beast Fortnight is coming up at the start of May.

Devo: Make sure to get rest/vacation and try to do everything possible to disconnect.  The work will be there when you get back.

Moleskin: For my 44th birthday, I wanted to come up with a workout that wasn’t just 44 reps of an exercise (though we did start with that with the SSHs).  Luckily, 44 is divisible by 11, so I figured we could do 4 sets of 11s.  The problem was, I had no idea if the timing would work…somehow, we managed to complete all four sets, and finish exactly at 0545…good planning? dumb luck?  I’m not sure, but I’m glad it worked out, and it seemed to be a good/challenging workout for the four of us in attendance.

March Madness in April

  • When: 20220405
  • QIC: Waldo
  • The PAX: Easy In, Old D, Manana, Placebo


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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: Mid-50s…pretty great

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x10 IC; LBAC (forward & backward OYO); Run around dirt parking lot.

The Thang:
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left.  Repeat a handful of times on Q.
-Run to the bridge OYO, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups), and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x5 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 5 shuffles or so.
-Round-About 11s….Starting on one side of the parking lot do 10 Bobby Hurleys, on the other side do 1 High Knees IC.  Run counter-clockwise around the parking lot to avoid running into each other.  Decrease the Bobby Hurleys -1 and increase the High Knees +1 on each rep until you get to 1 Bobby Hurley and 10 High Knees IC.
-Mosey back to the small wall (with sumo squats for a bit).  Step Ups x10 each leg OYO.
-Mosey back toward the flag, Bernie Sanders across the bridge, and mosey again until the last lightpole on the left, and then sumo squat to the flag.

Mary: Heel Touches x30 IC; LBCs x30 IC

Numberama: 5

Namerama: Easy In, Old D, Manana, Placebo, Waldo

Pledge and COT

Announcements: Easter Convergence on April 16 and Star 12 Ruck on April 23.

Devo: Jealousy is a common component for many issues (both personal and interpersonal).  Try to realize when that is what is driving your problems.

Moleskin: This is an old workout that I did that I enjoyed, so I brought it back, as it is a good test of agility, conditioning, and also is a great leg workout.

Bedrock Block Party

  • When: 20220322
  • QIC: Waldo
  • The PAX: Manana, Easy In, Swamp Fox


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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-40s…comfortably cool

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
Each man grabbed a block, and we also grabbed one extra block, and gathered at the yield sign at the traffic circle by the flag.

We each take a turn farmer’s carrying two blocks around the traffic circle.  While the farmer’s carry is happening, the other three men do a called exercise OYO.  That one exercise continues until all four of us have done a farmer’s carry.  Then we do it again, but change the exercise.  The exercises were:
Block Press
Curls for the Girls
Lawn Mower (switch arms at your discretion)
LBCs

We then leave the extra block behind while we each carry our block to the wiffle ball field.

At the field we do the following:
At home plate, 5 blockees.
Leave your block at home plate, then burpee broad jump to first base.
At first base, 10 merkins.
Bear crawl from first base to second base.
At second base, 15 squats.
Sumo squat from second base to third base.
At third base, 20 LBCs (single count)
Run around the circle and return to your block.
Repeat.

After a couple of rounds, we ran out of time and returned to the flag and stowed the blocks.

Mary: Figure Four Reverse Crunch x15 on Q (right leg over left knee, then switch legs); Heel Touches x30 IC; Flutter Kicks x10 IC

Numberama: 4

Namerama: Manana, Easy In, Swamp Fox, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.

Devo: We tend to lean on our strengths, but you can’t neglect your weaknesses.

Moleskin: I’m getting back into the Q rhythm after a few months off, and realized I can’t just keep doing legs/abs workouts.  So this was a more upper-body oriented workout than I normally do, with a little bit of leg/ab work thrown in.  Overall, it seemed to be a solid all-around workout.

2/9/22 @ The Guild

  • When: 20220209
  • QIC: chowdah
  • The PAX: fish and chips, mayhem (R), threes company, double trouble, repo, manana, swampfox, easy in, chowdah, and pinstripes


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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: replace with weather

FNGs:

Being authentic, and not just going through the motions and the need to have deep relationships with some brothers so so someone has always got your 6.  We need to have brothers in the foxhole with us.  All relationships are 2 way, though, and you need to have their 6 as well.

I know i need to be more intentional to find a brother or 2 that I can link up with a little closer, than just seeing at F3 and work.

Just like a woman needs a close girlfriend to confide in with only women things, we as guys still surprisingly need that too with other men.

You have to have a good relationship with yourself first.  GET alone, with God and allow Him to reveal to you who you are, who you are not, and who you were made to be.

The 5 C’s

consistency, commitment, candor, courage, and contentment.

 

Numberama: 10

Pledge and COT

Announcements: replace with announcements

devo:  the guild

prayer led by: qic

spiritual endurance mirrors physical endurance

  • When: 20220201
  • QIC: chowdah
  • The PAX: easy in, mayhem(R), manana, qic


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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: decent 45, chilly

FNGs: no

COP:  running stretches

The Thang:

started out with fit test theme : 1 mile run,  2 min MERKINS mrap, 2 min WW1 amrap

then 4 corners of pain with blocks around the circle by flag w/10 15 20 25 reps per exercise per corner

upper body corner #1 -triangle merkins, OHP, cftg, and tri extensions

upper body corner # 2 -carolina dry docks, lawnmower rows w blk, upright rows, wife threw away my weinke……i hate those detachable weinkes….LOL…insert 1 more upper body ex here

legs corner- burpees, kettle squats w block, kswb again, calf raises wb

core corner-(4 ct)mountain climbers, lbcs, flutter kicks, freddie mercury

moves from corner to corner were as follows: lunge walk w block, bear crawl without, and mosey without and back to lunge, bear, mosey for remainder until everyone made it through all evolutions

Mary: no need, no time

Numberama: 4

Namerama: manana, easy in, mayhem(R)

Pledge and COT aye!

Announcements: come to next bedrock, on thursday

Devo: fit tests/time trials build physical endurance just like life tests/trials/tribulations, whether or not self induced produce spiritual endurance.  As long as we keep our eyes on God, and remember that he is the author and perfector of our faith!

James 1:2-3  AMP.  Consider it nothing but Joy, my brothers and sisters, whenever you fall into various trials.  Be assured that the testing of your faith produces endurance!

Moleskin:   due to time constraints with work, had to encorporate my devo into workout!  as always, it is a privelege  to lead, and serve, you fine brethren!  -chowdah, aye!

Chow-diac

  • When: 20211228
  • QIC: Chowdah
  • The PAX: Old D(r)), fish n chips, easy in, swampfox


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  1. Intro: modified cardiac w more exercises

 

Conditions: 60 Nice and cool

 

 

FNGs: none

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: TTT 10 ic, Don q 10 ic, imp Walker 10 ic, runners stretch both legs

 

The Thang:

Cardiac modified :

5 burpies, 10 squat thrusts, 15 hand release merkins, 20 crunchy frogs, 25 Freddie Mercury- 2 cadence

Then run cardiac loop

Then 5 squat to OHP w block, 10 TRI ext w block, 15 cftg, 20 lunges w block, 25 upright rows w block

Run loop, repeat until time expired

 

6 Minutes of Mary: plenty of abs in thang

 

Numberama: 5

 

Namearama:

Easy in, fish, swampfox, old D, Qic

 

Announcements:

Anniversary convergence and party 1/8/22

Pledge of Allegiance:

Aye

BOM: (Prayer)

Led by Qic

 

Devo: love your neighbor as yourself and be your brothers keeper!  Love the ones that you don’t know well, or that might rub you the wrong way!  Invite them to F3

Led by Qic

 

Moleskin:

This is the Qs chance to talk about the workout

What is your why?-Guild 11/24

  • When: 20211124
  • QIC: Chowdah
  • The PAX: Manana, fish n chips, easy in, repo, mayhem R, qic


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Cold and like 32 degrees

6 pack of pax with 6 doughnuts and coffee

We discussed “what is your WHY in life”

I’m doing sheepdog, and goose said he’s going to periodically ask us what our why is, so I’ve been doing some soul searching

I’ve come up with a list of 5 in order and they all have to do with my relationships

1- relationship with god

2-relationship with my wife

3-relationship with my children

4-relationship with my friends(brothers)

5-relationship with myself

Keep in mind that my why is still a rough draft, but I also don’t think it will change too much, just the tieing it in part

What does that have to do with sheepdog or f3?

I have always maintained the belief that F3 makes me a better person.  If that is true, then that should trickle down into all aspects of my life.  But it has to go deeper, I have to go deeper, hence Q’ing the guild and sheepdog.

I think that about covers it.

Watch the FB cast of 11/24 guild for more

Impromptu Maximum Destruction

  • When: 20211123
  • QIC: Wreck-It Ralph
  • The PAX: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo


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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: 42. Cold, breezy.

FNGs: nope.

COP:  Grab blocks, Squat Presses through the 5 Principles. If you’re getting up to work out at 0500, you should know why.

The Thang:

In Teams of 2-

300 Curls for the Girls

300 OH Press

100 WWII sit-ups.

One HIM does the work, the other takes a lap around the gravel lot.

Once all groups had completed, a PAX calls his least favorite exercise and moseys to the No Parking sign and back.

Some exercises included- heel taps, squat thrusters, burpees, OH Presses, WWI sit-ups. I’m sure I missed at least 1 other.

Mary: Sally. Led by Mayhem. She’s a total B.

Numberama: 8

Namerama: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for hunger coming up- look for updates on Facebook. Holiday party coming up.

Devo: Leave no man behind, but leave no man where you found him. Check-in on your brothers. Blood, and friends. The holidays can be hard, and you never know what’s going on with people. A 30 second phone call can make all the difference in someone’s world. Don’t be a dick. You can afford some grace.

Moleskin:   That one felt good. It was cold, but we managed to keep moving the entire time.