Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Den’s First Monthly Fitness Test

  • When: 20181005
  • QIC: Gru
  • The PAX: Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru


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Intro: The Den’s first Monthly Fitness Test “King of the Corner”

Conditions: Humid 72

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 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:
SSH x 20, TTT x 10, Arm Circles OYO

The Thang:
“King of the Corner” The Den’s Monthly Fitness Challenge. This workout will be conducted every first Friday of the month. The WOD is conducted in this order: Squat Thrust x 20, Curls for the Girls x 20, Big Boy Sit Ups x 20, Block Swings x 20, Sprint 30 yards, Burpees x 10, Sprint back 30 yards to repeat AMRAP in approx 30 mins. One point is distributed for every repetition completed, and 5 points for each sprint.

Results:

Zacchaeus: 6
Caviar: 6
Edison: 6
Training Wheels: 5.5
Alice (Respect): 5
Ducky (2.0): 6
Flex Seal: 5
All In: 6.5 (King!)
Goober: 6
String Bean: 6
Redo: 6
Elmer Fudd: 5
Gru: 6

Mary: No time

Numberama:
13

Namearama:
Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru

Announcements:
Ruck for Hunger 11/17 @ 0900, Turkey bowl convergence 0700 at Gahagan Park

Pledge of Allegiance/BOM/Devo: Done.

Moleskin: This was the first attempt of the “King of the Corner” Monthly fitness test at the Den. Although this has some competition between the PAX, the goal is to set a baseline for yourself one month, and then meet or beat your previous record the next month. PRs for the Win! The PAX member that reaches the most rounds for the month takes home the title as the King of the Corner.

Lil of this lil of that

  • When: 20181024
  • QIC: UseTo
  • The PAX: Used to, Uga, Flash, Elmer Fudd, Mr. Feeney, Edison.


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Intro: 6 at the Den. Warmup, tire flips, exercise, and running.
Conditions: Weather was clear and a cool 55 degrees.
Shortcake Special (Before the BC):?
Ruckers:?
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.
COP: SSH – IC – 20, Windmills – IC – 20, Prayer Squats – IC – 10, calf stretches – OYO, crotch buster stretch – OYO.
The Thang: Two teams of three. First man starts flipping tires, second man does exercises (merkins, sit-ups, and squats), and third man is running around Church. Rotate out in that order for five rounds. Mosey over and grab blocks. Mosey back and circle up. Single arm rows with block – IC – 20, Overhead Press with block – IC – 20, Damn Its – OYO – 20, Thrusters – IC – 20. Stow blocks.
6 Minutes of Mary: 0 min of Mary.
Numberama: 6 at the Den.
Namearama: Used to, Uga, Flash, Elmer Fudd, Mr. Feeney, Edison.
Announcements: Freedom Men’s Hike – April 11th – 14th.
Pledge of Allegiance: Completed
BOM: (Prayer)
Led by Used to. Prayed for Sunshine, Judy, Scott and his daughter and ex wife, one of our fellow hike brothers, Tim at Used to’s work place.
Devo:
Led by Used to. Covered following the example of Jesus leading the church, and how as men, we need to lead our households the same way. From Ephesians 5.
Moleskin:
I loved this workout. I will adjust it to meet better time frames, and add some Mary at the end. Overall, I thought it worked all areas of the body.

21-15-9 and a Burning Ring of Fire

  • When: 20180928
  • QIC: Goober
  • The PAX: Uga, All In, Marcia Marcia Marcia, flash, Zacchaeus, Elmer Fudd, Duckie, Mr. Feeny, Edison, Alice(Respect), One Bar, Olaf, Saget, Goober(QIC)


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FNG’s: None

Weather: Not too hot and not too cold

The Thang

Warmup: 13-SSH in cadence, 13-TTT in cadence, 13-Imperial Walkers in cadence

PAX were instructed to grab a block and line up along the curb. Once everyone was lined up, YHC instructed the exercise was 21-15-9. Station 1 was squat thrust and
to get to station 2, the PAX had to sprint around the building. Once arriving at station 2 the PAX were to perform Mountain Climbers(4 count). The second round was
curls for the girls, sprint around the building, and 4 count LBC’s. After the completion of round 2, YHC had the PAX in two groups and each group performed the
ring of fire. To make sure fun was had by all, two additional rounds around the ring of fire were completed.

The PAX then stowed the blocks and gathered back at the Flag.

Mary: Flutter Kicks – 21 on Elmer Fudd, 21 Freddie Mercury’s on Marcia Marcia Marcia.

Pledge/Prayer/Devo

YHC took a personal approach to the devo, sharing some recent anxiety and worry that seemed to be coming from work and a lot of other things that are going
on during this busy time of life. YHC read a passage from Matthew 6 that has brought comfort over these past few weeks. The passage comes from Matthew 6
verses 33-34. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow,
for tomorrow will worry about itself. Each day has enough trouble of its own.

Moleskin: It’s important to remember to lean into God and to not worry about anything. We should instead look to God for help because he is right there
with us in everything we do and wants to help us. All we have to do is ask.

Welcome to The Den (Official Launch)

  • When: 20180824
  • QIC: Urkel
  • The PAX: All In, Used To, Goober, Joker, Saget, Major Dad, Stalker, Glowstick, Wilbur, Beta Max, TKO, Stringbean, Redo, Training Wheels, Mack, Chewie, Uga, Mr. Feeny, Gru, Edison, Zaccheus, Muscadine, Olaf, Elmer Fudd, Flex Seal, Alice, Duckie, Beaker, Urkel


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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: 73 and breezy, a perfect morning for a boot camp

FNGs: Carter Hayes – Alice, Josh Hayes – Duckie, Brandon Duncan – Beaker

COP:  SSH – 15 in cadence, Don Quixote – 10 in cadence, LBAC OYO

The Thang:

We kicked it off with a little intro since we have a lot of new guys and some of the Summerville guys that joined us haven’t met them yet.

This being a new AO, it would be a shame if we didn’t break it in right. So we jumped right in with the Burpee Challenge. Started at 7 in a minute, most pax got to 11 or 12, we declared it a tie between Muscadine and Gru at 15 I think. Both were still going strong but we have more to do. Maybe they can settle it over an arm-wrestling match at some point.

Not only is it a new AO, but it’s in Moncks Corner. So YHC thought it would only be fitting that we tap into our country roots with a nice Tammy Wynette workout.

The pax were instructed to line up according to age oldest to the left, youngest to the right. Major Dad was asked to move to the end of the line because our oldest and youngest were a father-son FNG pair. So we needed to split those guys up. Major Dad was instructed to walk to the front of the line to meet his partner for the day. Other pax followed his example (he is our new nantan after all) and matched up with the next available pax from the other end of the line. Meet your man. You will stand by him this morning. All pax will be performing exercises continuously. You and your man will be doing different exercises. Every 10 reps, you switch exercises with each other. This will continue until you hit 200 reps each (100 of each exercise).

Having been paired up, one pax was instructed to mosey to the block pile for a coupon. And the song began (no music was involved in this AO):

1st verse: Squats with a block and merkins

2nd verse: Overhead presses and big boy situps

As each pair completed their reps, they would join other pairs to help them finish up. Plank until the six is in after the first verse and Al Gore after the second verse. We only had time for two verses so the other partner stowed the blocks and returned to the flag.

At some point during the Tammy portion of the workout, we heard a sound that is very familiar to most pax. That train runs way to close to The Den for us to ignore it. As most of you know, the Goose Creek AO’s have decided to do Summerville one better by doing 11 burpees for the train. Due to some peer pressure, mainly from our new AO Q among others, the new Moncks Corner AO performed 12 burpees for the train. Only time will tell if this was an anomoly or if it will become their new tradition.

Mary: The pax returned to the flag and YHC announced Mary. This was when he was reminded that he started his timer a little late and didn’t have the time he thought he did. So we skipped Mary today. Man I was looking forward to some American Hammers too. Oh well. Maybe next time.

Numberama: 29

Namerama: All In, Used To, Goober, Joker, Saget, Major Dad, Stalker, Glowstick, Wilbur, Beta Max, TKO, Stringbean, Redo, Training Wheels, Mack, Chewie, Uga, Mr. Feeny, Gru, Edison, Zaccheus, Muscadine, Olaf, Elmer Fudd, Flexseal, Alice, Duckie, Beaker, Urkel

Pledge and COT

Announcements: Welcome to the new AO, Major Dad stepped in to introduce the new AO Q to the group, Redo thanked those that were involved in the Share the Load event

Devo: The Four Most Important Lessons Only Failure Can Teach You

We all fail. No one enjoys it, but everyone does it. The real test is what we do in response to it.

  1. Focus on what’s really important:
    • Often we fail because we’re trying to do too much. We do so much we can’t do any of them well. Use the opportunity to figure out what’s most important to you and focus on that area.
  2. Consequences help us make future choices
    • We’ve all heard of the school of hard knocks. Most of us have taken a course or two there. Some may have earned their Master’s. There’s no better teacher than the consequences of mistakes or poor judgement. Accept and learn from the consequence. Move forward better from the experience or continue to make it. The choice is yours.
  3. Failure provides self-awareness
    • Our failures can also show us the things we may not be as good at as we thought. But it can also he us find things that we are good at. It can allow us to see the areas where our talents can be more effectively used.
  4. Time is precious
    • There aren’t many things as frustrating as realizing you’ve wasted your time. We should use that feeling as a reminder to make better defined and more responsible decisions. Doing that brings cherished memories instead of painful regrets.

Moleskin:   This was YHC’s first experience with the launch of a new AO in the 16 months I’ve been involved in F3. It was an awesome experience to be part of. Lots of excitement and potential. Can’t wait to see what The Den brings to F3 going forward.

Welcome to Saget, Carson Orvin, the newest AO Q for F3 Summerville. You’ll do a great job. Looking forward to working with you.

Also, want to thank all of you guys that put in the time to bring F3 to the Lowcountry and give us this experience. When Boucher first asked me, I never though to would be getting up this early every day and doing some of the things we do. I appreciate everything that you guys have done to make this thing happen. And to everyone who continues to every day.