Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Mad Dog’s Big Red Block Party

  • When: 20200206
  • QIC: Waldo (Mad Dog as Co-Q)
  • The PAX: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG)


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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: Booster Seat (Will Long)

COP: TTT x10 IC; LBAC x15 IC (forward and backward)

The Thang:
-Grab a block and meet near the yield sign.
-Partner up for a double dora.
-Double Dora – 100 Chest Presses; 200 Curls for the Girls; 300 Squats w/ the Block; 300 Chest Presses; 200 Tricep Rows; 100 Squats w/ the Block (one partner is doing the exercises, the other is running around the dirt parking lot, then swapping places)

Mary: Tricep Extensions x20 on Q; LBCs x50 on Q; Tricep Extensions x20 on Q; LBCs x40 on Q; LBCs x30 on Q; Heel Taps (aka Ray Charles) x16 IC

Numberama: 13

Namerama: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG), Mad Dog, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Need volunteers for P200

Devo: Read Ecclesiastes 4:12; Let’s remember to encourage and support each other and our families.  Don’t do it alon, reach out to each other and always look to God.

Moleskin: This was all Mad Dog.  The Q spot was open for today, so on Tuesday when I Q’d, I asked for a volunteer to Q today, and Mad Dog stepped up right away to pick up his 2nd co-Q.  He designed this beat-down and handled everything other than this backblast.  As soon as he can knock out Q School, he’ll be good to go, and he already knows how to come up with a good quality workout.  Special welcome to Rocking Chair from F3 Lexington, who not only showed up to workout while on a work trip, but also brought out an FNG.  So welcome Booster Seat (Will Long), who lives in Summerville, and will hopefully be making more appearances in the gloom.

Defense! Clap Clap

  • When: 20200204
  • QIC: Waldo
  • The PAX: Easy In, Streaker, Mad Dog, Mayhem, Chaos, Jalopy, Repo


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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: Perfect…cool and clear

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x10 IC; LBAC (forward & backward x12 IC)

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.
-Indian Run to the bridge, 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); Inchworm Merkins x10 OYO; Box Jumps (or step-ups) x10 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 10 shuffles or so.
-Figure 8/Weave 11s….Starting on one side of the parking lot do 1 Bobby Hurley, on the other side do 10 High Knees IC.  When running to the other side of the parking lot, cross over the middle sidewalk, making a figure 8 pattern (and avoiding possible traffic from other Pax by weaving in with them).  Increase the Bobby Hurleys +1 and decrease the High Knees -1 on each rep until you get to 10 Bobby Hurleys and 1 High Knee IC.
-Mosey back to the small wall.  Box Jumps (or step ups) x5 OYO; Inchworm Merkins x5 OYO; Box Jumps (or step-ups) x5 OYO.
-Mosey back to the flag (with a Bernie Sanders across the bridge)

Mary: LBCs x30 IC; Heel Touches x30 IC; Flutter Kicks x30 IC; LBCs x30 IC

Numberama: 8

Namerama: Easy In, Streaker, Mad Dog, Mayhem, Chaos, Jalopy, Repo, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: While the methods of preparation may vary based on the activity you are preparing for, the intensity of the preparation should remain high.

Moleskin: With football season now complete, I wanted to have the Pax go through a workout reminiscent of a basketball conditioning practice.  It was a cardio heavy workout, with some jumping and a little bit of work on our defensive stance and footwork.  Great job by the pax.  A welcome back to the gloom to Chaos.  And T-Claps to Mad Dog for stepping up to co-Q on Thursday.

An Unconventional Half Mile Tour

  • When: 20200123
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits,


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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: Cold.  Stupid Winter.

FNGs: None today.

COP:  TTT x 10 IC slow and steady to get a great stretch in the hamstrings.  10 Hillbillies x 10 IC.

The Thang:

YHC set up cones through the park.  From the circle at the flag to the baseballs at the entrance.  The first 3 cones were placed closer together than the others.  Seems perfectly set up for some STAYING ALIVES.  PAX ran one complete Staying Alive.  Gathered together at entrance to the circle.  Jailbreak from first cone to second.  25 merkins on Q.  Lunge walk to next cone.  25 squats on Q.  Jailbreak to next cone 25 WWI sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks on Q.  Bernie Sanders across bridge to first baseball.  25 calf raises on Q.  Jailbreak to other side of the semi circle.  25 LBCs on Q.  Lunge walk around circle at entrance back to first baseball closest to flag.  25 merkins on Q.  Bernie Sanders to next cone.  25 squats on Q.  Jail break to next cone.  25 WW1 sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks.  Jail break to next cone.  25 LBCs on Q.  Lunge Walk to next cone then mosey to the flag.

 

Partner up.  Dora.  1 partner is running the staying alive course while partner 2 is doing one of the previous six exercises.  Flip flop.  Until time.

Mary: She wasn’t invited today

Numberama: 12

Namerama: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits, Sakrete

Pledge and COT- Loud and Proud 

Announcements: Since this backblast is late there is no need in putting the anniversary convergence and party here.  That’s done and gone.

Devo: I didn’t have one prepared and Defib dropped some knowledge.   If you weren’t there you missed it.  My dad always told me…When someone who is smarter than you is talking… Listen.  So that’s what we did

Moleskin:   In the days following this Q YHC received several texts from PAX describing their dislike for me.  The pain in the legs was real.  Hopefully there weren’t too many pulled muscles on this cold morning.  The best way to get from point A to point B is a straight line.  This morning we did not follow that logic.  Covered about .5 mile in some pretty unconventional fashion but everyone got better for it.

Sliding into Home

  • When: 20200124
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Easy-In, Gruber


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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. Low 50’s, no wind.

FNGs: No

Disclaimer: Given.

COP:  LBAC 16x IC F/R, Don Quixote SLOW OnQ x6, Scorpion Stretches x5 each side OnQ

The Thang:

Ruck up, head out.

Easy-In took a block, the rest took their ruck. We shared a sandbag.

Mosey to the Upper parking lot, then down to the bridge to the Wiffle Ball field. Drop sandbag, head to palm trees.

At the Palms- Ladder 1-13- Curls (for the girls), OH Press (13-1).

Grab sandbag, get to wiffle ball field.

Stack all the gear at a base. Plank along the baseline. ruck drag pull through leap frog style all the way to the next base. Then do it back.

Curtsy lunges along the baseline.

Ruck up. Get back to the circle.

Mary: No time.

Numberama: 5

Namerama: Repo, Defib, Gruber, Easy-In, Wreck-It Ralph

Pledge and COT

Announcements: Anniversary Convergence- 1/25 0700 Doty. Anniversary Party- 1/25 1700 Ponds Farmhouse. Volunteer for the P200!

Moleskin:   The mumblechatter was beautiful. Defib informed us that he could feel his muscles growing, but that he didn’t think the swelling would last more than 4 hours. The PAX were all looking forward to a little bear crawl baseball, but YHC had something else in mind. When the PAX said they hadn’t had any fun yet we switched it up to something I like to do… So we went to the palm trees. Everyone informed me they had plenty of fun after that! Today’s Devo came from Jocko- Go listen to the opening of his most recent podcast (ep 213)- Patton’s address to the Third Army. If that doesn’t get you motivated, nothing will.

Great push, and as always 1% better everyday.

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter


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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: Below freezing

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.

Sakrete’s Trip Around the Bases

  • When: 20200109
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick


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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: Cold.  needed to move around quickly to get warm.

FNGs: Not today but Phiona did come back

COP:  10 TTT IC, 10 hillbillies, 15 LBAC forward and reverse, 15 Overhead clap, 15 moraccan night club.

Get 2 blocks a piece.

The Thang:

Partner up.  Farmer’s carry (or however you can get them there) blocks to the wiffle ball field.  If you partner stops you stop.  Once at the wiffle ball field each team choose a base to put one block down and then put the other down diagonally across the bases.  All exercises will be performed OYO but as a team.  Transition between bases can be bear crawl, lunge walk or crab walk and the same transition can’t be used twice.  Once you make it all the way around the bases take a lap around the field on the sidewalk.  Exercises could be done in any order but all 4 had to be hit each round.  10 curls IC, 20 hand release merkins, 20 WW1 situps, 10 tricep extensions IC.

At 0535 load the blocks up and get back to flag.

Mary: WW1 situps.  AMRAP until time.

Numberama: 16

Namerama: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick, Sakrete

Pledge and COT oh yea!! 

Announcements:  Anniversary convergence and party.  Convergence at 0700 at Doty and Party at 1700 at The Ponds.

Devo:

Watch What You Do

I said to myself, “I will watch what I do and not sin in what I say. I will hold my tongue when the ungodly are around me.” (NLT) ( Psalm 39:1 )

 

Righteous living is a choice.  We don’t stop sinning without taking action.  Watch what you do and think about the choices you are making.  Do they honor God?  Are they showing love towards others?  Are you being salt and light to those who may be ungodly around you?  If your answers don’t point to Jesus, it’s time to take action so you do not sin in what you say and do.

Moleskin:   Did this exact workout at Magnitude a few weeks ago.  Some modifications had to be mad due to large PAX crowd.  Great having some old faces out as well as new guys.  Thanks for allowing me to lead!!  Welcome back Phiona

Squating around the Country Club

  • When: 20191210
  • QIC: High Stick
  • The PAX: Fish N Chips, Repo, Streaker, Mayhem, Sakrete, Rabbit Ears, Swinger, Chum, Easy In, Prius (R), Mad Dog, Waldo


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Warm-up

SSH

TTT

Don Quixote

Imperial Walkers

 

Thang

Mosey around parking lot

15 Squats OQ

15 WWI Sit-ups OQ

 

Mosey to bridge

15 Toe Taps IC

15 Tricep Dips OQ

15 WWI Sit-ups OQ

 

Mosey to Upper Parking Lot

10 Runner Squats Each Leg OQ

15 WWI Sit-ups OQ

Jail Break to other side of parking lot

10 Skater Squats Each Leg OQ

15 WWI Sit-ups OQ

 

Mosey to the Big Wall at Entrance

Broke up into three groups. 

One group completes 10 Merkins, runs to Dorchester Rd and back, completes 10 merkins. 

Other two groups are in Peoples Chair. Each group does one round

10 Step ups each leg OYO

 

Mosey to Whiffle Ball field

Home to First – Side Lunge & 15 WWI Sit-ups OQ

First to Second – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ

Second to Third – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ

Third to Home – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ, 10 Squats OQ

 

Mosey Back to Flag

 

Mary

American Hammer IC

LBC OQ (PAX choice – Sakrete)

Pickle Pounders IC (Lead by Chum)

 

Numberama, Namerama, Announcements, Pledge, Prayer

Burning Calories

  • When: 20191226
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG)


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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: Comfortably cool

FNGs: Jalopy (Michael Zorn)

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Partner up at the entrance to the dirt parking lot.  Partner A runs around the parking lot, while that is happening, Partner B does burpee broad jumps.  Once Partner A catches up to Partner B, then Partner B runs around the parking lot and Partner A does burpee broad jumps.  Continue until your group makes it all the way around the parking lot w/ burpee broad jumps.
-Repeat the above, but replace the burpee broad jumps with sumo squats.
-Back at the entrance to the circle by the flag, do 5 burpees, then take 1 lap around the circle…then do 4 burpees, and take 2 laps…then 3 burpees, 3 laps…2 burpees, 4 laps…1 burpee, 5 laps.
-Usain Bolt time…at the entrance to the circle, exercise is called out by each pax and while he runs to the lightpost on the right and back, the rest of the pax do that exercise.  The exercises called included flutter kicks, makhtar n’diayes, WW1 Situps, mountain climbers, SSHs, and Bobby Hurleys.

Mary: LBCs x30 IC; Heel Touches x30 IC; LBCs x30 IC

Numberama: 6

Namerama: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG), Waldo

Pledge and COT

Announcements: Anniversary Party at the Ponds on Jan. 25.

Devo: It’s easy to make bad decisions this time of year, but it’s not too late to make up for those decisions.

Moleskin: Speaking of making bad decisions, after eating pretty poorly for the last week, I figured we needed a good cardio workout.  I think that we accomplished that.  Shout out to Prius for bringing out an FNG to the gloom…welcome Jalopy!

Declining Numbers

  • When: 20191212
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Sakrete, Splinter, Chum, Flanders, Mad Dog, Show Me, Mayhem, Defib


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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 30s, a little breezy at times…pretty cold, but I made sure that we all got warmed up.

FNGs: None

COP: SSH x40 IC; TTT x10 IC; SSH x30 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC (forward & backward x10 IC); SSH x11 IC

The Thang:
Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO
-Dips x10 on Q
-Step-ups x10 each leg OYO
-Dips x5 on Q
-Step-ups x5 each leg OYO

Mosey to the wiffle ball field:
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Carolina Dry Docks.
-Station 4 was 4-count Flutter Kicks.
-Do 15 reps of each exercise, moving from station to station using the movements below.
-Burpee Broad Jumps to move from Station 1 to 2.
-Sumo Squats to move from Station 2 to 3.
-Bear Crawl to move from Station 3 to 4.
-Crab Walk to move from Station 4 to 1.
-Repeat, doing 10 reps of each exercise…then repeat again, doing 5 reps of each exercise.

Mosey back to the flag

Mary: LBCs x40 IC; Flutter Kicks x5 IC; LBCs x40 IC

Numberama: 11

Namerama: Prius (Respect), Easy In, Sakrete, Splinter, Chum, Flanders, Mad Dog, Show Me, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Christmas Party tonight (Dec. 12) @ Oak Road

Devo: Momentum is powerful, in both directions.  If you decrease your effort each time you do something, you’ll eventually stop doing that thing.

Moleskin: I whined about declining numbers at my workouts on my preblast, and was happy to see a good turnout for this one.  But in tribute to declining numbers, we did a declining number of reps for most of the exercises today.  The mumble chatter was strong for this one, but I know I’m doing a good job whenever Chum starts calling me a certain name while we are still in our warmup.

No Whammies

  • When: 20191126
  • QIC: High Stick
  • The PAX: Dri Prime, Defib, Repo, AC/DC, Mayhem, Swinger, Easy In, Wreck It Ralph, Waldo, Chum, Sugar Mountain, Manana


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Warm-Up:

SSH, TTT, Imperial Walkers, Don Quixotes

Thang:

The PAX would spin the wheel to press their luck.

Spin 1: 20 Lawnmowers (10 each arm OQ), 20 Kettlebell Swings OQ, Run Down and Back to Sign

Spin 2: Whammie (10 Blockies)

Spin 3: 20 Tricep Ext IC, 20 American Hammer IC, Parking Lot Lap

Spin 4: Run to Baseballs, Peoples Chair, 10 Merkins Run to Gate and Back 10 Merkins

Spin 5: PAX choice (Floor Sweepers)

Spin 6: 20 Curls OQ, WWI Situps OQ, Lap Around Parking Lot

Spin 7: Whammie (10 Blockies)

Spin 8: Run to Bridge, 20 Dips OQ, 20 LBC OQ

Spin 9: 20 Overhead Press, 10 Iron Cross OYO, Down and back to sign

Mary:

Donkey Kicks, Pickle Pounders

Devo:

Do not fear, for I am with you.  I will strengthen you and I will help you. Isiah 41:10