Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Leg Day

  • When: 20181112
  • QIC: redo
  • The PAX: Dabo, flash, gru, friar tuck, elmer fudd, mr feeny, alice, redo, green bags, uga


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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: 5os and nice

FNGs: None

COP:  SSHx20, TTTx15, Imperial Walkerx15, Squatx20

The Thang:

Part one: “Sally”-squats

Part two: Starfish:    2 teams, five points, one in the middle starts with one merkin and each odd is back to middle for merkins, 3, 5, you get it, all the way to 25 merkins. four other points: monkey humpers, bobby hurleys, squats with the block, smurf jacks.

Part three: Lt. Dans: team one would grab block and approximately 30 yds away from team two, team one begins one squat with block and moving lunges, one squat, two lunges until team one gets to team two who are holding al gore. Switch positions.

Part four: Capture the block: Team two placed blocks halfway between teams and teams were instructed to complete three burpees and run to grab one block and place it on their side. Team two won the game and best hiding spots.

 

Mary: No time

Numberama, namarama, pledge, announcements, prayer requests, prayer.

Devo:

YHC talked about accountability, motivation and integrity. These are all important for leadership and YHC talked about failing to hold the standard earlier this year by fartsacking two Qs. YHC asked PAX for accountability for such nonsense and poor leadership and not being the standard. YHC talked about being responsible for your attitude.

From the F3 Qsource:

Make the decision to have a good attitude today. Then manage that decision the rest of the day.

 

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.

there will be blockees

  • When: 20181029
  • QIC: Olaf
  • The PAX: Uga, Mr. Feeny, Elmer Fudd, Flash, Dabo, Marsha Marsha Marsha


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Title: There will be Blockees
Workout Date: 20181029
QIC: Olaf
The Pax: Uga, Mr. Feeny, Elmer Fudd, Flash, Dabo, Marsha Marsha Marsha
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 60, but warmer than the night before
FNGs: None
COP: Grabbed some blocks: SSH IC (x21), Curls for the Girls (x16 – 1 extra by mistake), TTT IC (x9)
The Thang: Pax quickly realized what was going on. YHC picked up the Q the night before and quickly adapted Goober’s Friday Q combining 4 Corners and 21/15/9. Each corner was part of a deconstructed blockee: Squats with Block, Leg Thrusts, Berkins, and Overhead Press. Since F3 is all about improving men, YHC wanted to “improve” the workout, and since 5 was better than 4, a 5th “corner” was added where the round was finished by completing full blockees. All three rounds were completed OYO, the Pax pushed hard and final blockees finished about the same time.
Mary: LBC IC (x40), Reverse Crunches IC (x35), Flutter Kicks IC (x25). And since YHC hates uneven numbers and 90 blockees were completed during the Thang (45 full/45 deconstructed), the workout ended with 10 full blockees so that everyone could say that they completed 100 blockees.
Pledge and COT
Numberama: 7
Namerama: Uga, Mr. Feeny, Elmer Fudd, Flash, Dabo, Marsha Marsha Marsha, Olaf
Announcements: Men’s Hike(s): April 11-14 and October 17-20. Ruck for Hunger and to be on the lookout for F3 holiday events.
Prayer Requests: Mr. Feeny’s dad surgery, Hike and F3 brothers going through tough situations (All In – Stomach Bug/Dizziness), Pittsburg Shooting, and UGA relationship with daughter and ex-wife.
Devo: YHC didn’t get to formalize a devo, so was able to just speak from the heart about how the men of F3 and the Men’s hike have been such an encouragement to him. It’s one thing to have a friend that will tell you that you “don’t look good in biker shorts”, but it’s even better to have one stand alongside you and encourage and push you along the way. YHC encourage the men to be on the lookout for those opportunities this week to be that brother for someone needing encouragement.
Moleskin: YHC really thought that the Thang would take the entire workout but the Pax stepped up and crushed it. Enough for 100 Mary reps IC and some additional blockees. Arms were slightly shaking at the end, but the HIM of the Den are really stepping it up and it shows.

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.

Honey Bear Squats

  • When: 20181019
  • QIC: Use To
  • The PAX: Used to, Uga, Saget, Redo, String Bean, Flash, Elmer Fudd, Mr. Feeney, Urkel, Alice, Olaf


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Intro: 11 at the Den. Warmup, jump ladder, circle of pain w/ a rotating runner.
Conditions: Weather was clear and a cool 54 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, Arm Circles – OYO, Windmills – IC – 20, Prayer Squats – IC – 10, and run around church to grab blocks.
The Thang:
Grab blocks and set to the side. Did a variation of the caterpillar. All PAX assumed the plank position. The last man stands and jumps over the complete row of men until he gets to the end. He then assumes the plank position. The next man stands and it repeats, curb to curb. Grab blocks and circle up around bucket with winkies. Leader grabs a winkie and announces the exercise. PAX completes said exercises as the one who pulled it runs around the Church with block. When he returns the next man pulls a winkie and announces the exercise. He then runs around the Church with Block. All exercises are completed with the block. Repeat until timed out.
6 Minutes of Mary: 2 min or Mary.
Numberama:
11 at the Den.
Namearama: Used to, Uga, Saget, Redo, String Bean, Flash, Elmer Fudd, Mr. Feeney, Urkel, Alice, and Olaf.
Announcements:
Swim workout at Oakbrook YMCA Sat morning. Ruck for hunger coming up Nov 18th.
Pledge of Allegiance: Completed
BOM: (Prayer)
Led by Used to. Prayed for Sunshine, Judy, Scott and his daughter and ex wife.
Devo:
Led by Used to. Covered maturing as a Christian in your walk with Christ and in your everyday life. From Ephesians 4.
Moleskin:
I liked this workout, but I feel I need something higher paced. Overall, I thought it worked all areas of the body.

Draft Horses at the Den

  • When: 20181017
  • QIC: Stalker
  • The PAX: Flash, Caviar, Mr. Phinney, UGA, Use To, Elmer Fudd, Chowda


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Intro: Since The Den is a new AO, and most of the men have never experienced some of YHC’s hair-brained ideas for a BC, YHC brought his chariot for the horses at The Den to drag around the neighborhood…in the dark…in the rain…attracting the attention of a Berkeley County Sheriff’s Deputy momentarily.  8 men pulled YHC’s golf cart for 45 minutes, and were better for it.

Disclaimer: No FNG’s.

Warmup: Burpee x1 (IC and slow so as to resemble a stretch), LBAC’s

Thang: Mosey to the side of the building where YHC’s golf cart was waiting. 2 men were pulling, 2 men were riding, 2 men were pushing, and 2 men were trailing. When YHC called “switch”, the PAX rotated positions clock-wise, quickly so as to keep the cart in motion. The PAX did several dry runs with the cart stationary to insure that nobody got run over.

Move out.

At the first stop, Outcast Merkins and WW1 situps.

At the second stop, Carolina drydocks and LBC’s.

At the third stop, uneven merkins and flutter kicks.

Back at the flag, we divided into 2 teams – one team would pull the cart around the AO (about 900′) for time, while the other team performed a PAX choice exercise. Team 1 (Chowda, Caviar, Mr. Phinney, Elmer Fudd) 1:42. Team 2 (Stalker, Use To, Uga, Flash) 2:09.

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 2 Timothy 1:7

Moleskin: Just as YHC was instructing the PAX to be quiet, because a bunch of dudes dragging a golf cart in a neighborhood in the dark looks very sketchy, a Berkeley County Deputy rolled up behind us. He was either satisfied that we were simply crazy enough to be working out with a golf cart, or we were slow enough that he could catch us later if a golf cart was reported stolen, because he pulled away after a few seconds. YHC had already planned on recruiting the deputy to F3 if he stopped to question us.

T-claps to Flash for his DFQ attitude. The guy would get gassed (as we all did), but he continued to rejoin the fight until the end.

Bombs-C and Tires

  • When: 20181008
  • QIC: Saget
  • The PAX: Saget, Redo, String Bean, Duckie, Flex Seal, Elmer Fudd, Caviar, Mr Feeny


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Intro: Perfect equal number of participants and still good numbers despite those resting up for the men’s hike.

Conditions: Humid 72

Shortcake Special (Before the BC): String Bean and Redo for a SCS ruck and trespassing through Foxbank

Ruckers: Nope

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:
PAX was numbered off and all 1s grabbed a block while 2s were responsible for a tire. The PAX was instructed to meet on the backside of the building and line up. Today we dropped bombs and flipped tires Dora style! While one member flipped tires from the sidewalk to the parking bumpers his partner began a series of exercises to include Burpees x 50, Overhead Press x 100, Merkins x 150, Big Boy Sit Ups x 200 and Squats x 250. If any group were to finish ahead of the rest they were instructed to integrate Curls for the Girls until the remaining pairs finished.

6 Minutes of Mary:
No time.

Numberama:
8

Namearama:

Saget, Redo, String Bean, Duckie, Flex Seal, Elmer Fudd, Caviar, Mr Feeny

Announcements:
Hurricane Hike in Camden this Saturday, Convergence for Thanksgiving, and the new rules for the Silencer award

Pledge of Allegiance/BOM: (Prayer)/Devo:
Prayers for those in the way of hurricane Michael, Freedom’s Haiti mission team, and Men’s Hike, and Flex Seal’s brother (kidney mass).

Moleskin:
No man is an island, though the isolated man may know himself and God he does not get to experience God and his talents without community. All the self knowledge in the world means nothing without having others to see God move in and through the lives of other men.

Fun with Blocks

  • When: 20181003
  • QIC: Saget
  • The PAX: Saget, UseTo, All In, Elmer Fudd, Flash, Uga, Caviar


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Intro: 7 PAX for a variation of what Saget thinks is “FUN”

Conditions: 68 and Cool

Shortcake Special (Before the BC): I only keep this section because its funny. LOL!

Ruckers: Nope

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, Two laps around the building, PT test Merkins x 2min and Big Boy Sit ups x 2min

The Thang:
Variation of Ring of Fire with the PAX and two blocks. PAX was instructed to pass the block to the right and perform a burpee once the block is handed off x 2min.

PAX made their way to the back of the building with three blocks and lined up parallel to the parking bumpers starting at the light post. Again another variation, this one similar to railroad tracks but instead of leaping over each PAX member the blocks were passed from right to left x3 and then to hustle to the end of the line to continue until all blocks were past the next light pole (50 meters). A second attempt from left to right was performed in an attempt to beat the previous time. Round one was accomplished in 1:29 with a goal to beat 1:15 the second round. The PAX lined up based on their optimism of either better or worse than the goal. Before punishment could be doled out words were said regarding anymore burpees, so the optimistic group circled the building while the realist stayed behind and performed the burpees until their return. (Second round was completed in 1:25)

Finally everyone was instructed to grab a block and head back to the front of the building to finish out the workout with 11s. Exercises were squats with the block descending and Thor’s Hammer ascending with bear crawls as the transition.

6 Minutes of Mary:
Not necessary, core was completely shredded by the WOD

Numberama:
7

Namearama:
Saget (QIC), UseTo, All In, Elmer Fudd, Flash, Uga, Caviar

Announcements:
Informed new AO of upcoming events and future Thanksgiving convergence.

Pledge of Allegiance:

BOM: (Prayer)
Prayers for safe travel: Use to, Flash and Uga’s M this weekend. Women’s and Men’s Hike this week as well as next week. Haiti mission team. Our brother Marcia x 3

Devo:
Saget

Moleskin:
God calls us to service when we think we are busiest but we should acknowledge that His work is of a higher priority. Jesus called on his disciples all while they were working and said follow me. To often we ignore God’s kingdom and focus on our own when we think we are overwhelmed. Personal note, I stepped down from service to free up my schedule to be home more often but found the atmosphere more continuous than when I was serving. Prioritize your time and talents with God in mind first and allow everything else to fall in line.

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.

How to Hold Your Weinke

  • When: 20180921
  • QIC: Olaf
  • The PAX: Urkel, Uga, UsedTo, Saget, Muscadine, Mr. Feeny, Alice (Respect), Ducky, Training Wheels, Elmer Fudd, Flex Seal, Sofia


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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 70s.  Beautiful morning for a work-out

FNGs: None

COP:  TTT x8, Finkle Swings, LBAC

The Thang:

Pax grabbed a block, made a block pile and paired up; Den only Pax with a more seasoned Pax. YHC brought a can of weinkes to play Four Corners.  Each weinke listed the 4 exercises to be completed and indicated if blocks were needed, the tempo, and any other special instructions.  Men would complete all 4 corners, drop off their tired weinke and grab another to hold during the next round.  Round 1 was a 10 count of each exercise, Round 2 a 20 count… Rinse and repeat until time or weinkes were all spent.  Time was called and most teams got 4-5 rounds in.

Mary: Got enough in The Thang!

Numberama: 13

Namerama: Urkel, Uga, UsedTo, Saget, Muscadine, Mr. Feeny,  Alice (Respect), Ducky, Training Wheels, Elmer Fudd, Flex Seal, Sofia, Olaf

Pledge and COT

Announcements: Obstacle Course Challenge by Dorchester District 2 on Saturday.  Family event at 0930 and challenge course at 0830.  Ruck for Hunger, November 12th.  Prayers for those affected by Hurricane, Training Wheel’s brother’s bachelor party and F3 men hiking this weekend.

Devo:

YHC had devo lined up, but God led him to make it personal by sharing about his marriage and separation.  The workout tied in with this by giving 2 examples of lessons/mistakes that YHC has learned over the last couple of months:

  1. The exercises on each corner isolated a certain area of the body: Corner 1 – Arms/Shoulders, Corner 2 – Legs, Corner 3 – Core, Corner 4 – Cardio (heart)

Sometimes, a workout focus on one body part and this can lead to total exhaustion of that area.  Some of the best workouts exercise the entire body at the same time.  Our lives are the same way.  We need to find balance between our work, family, marriages, and personal wellness.  There are always seasons of busyness where one area requires more attention, but we can’t ever neglect an area completely or it will create issues with all of the other areas.

  1. Each team had their own weinke which different than the other teams. Some had harder exercises, some had different cadences, and others even doubled the counts. Pax couldn’t tell if they were ahead or behind other teams because the workout was random for each team.

So often we compare ourselves to others in both positive and negative ways.  Sometimes we get down on ourselves because we aren’t as good as someone else or don’t have what they have.  Other times we pump ourselves up because we are better off or not as bad as someone else.  Everyone must follow the weinke that God has given them and not to stress about the things they can’t control.

Moleskin:   Olaf: The Pax really encouraged YHC after the workout and throughout the morning.  This led to an additional thought:  Many times we have issues in our lives because we don’t share our weinkes with others or don’t understand the weikes that others have.  We are upset when they aren’t doing mountain climbers with us when their weike is instructing them to do burpees.  It’s important in our lives to have people that see our weinkes and will work out alongside us or support us in what we are doing.  This is doubly important in marriage to make sure that Men and their Ms are playing from the same playbook.  So don’t be afraid to show your weinke off.

Urkel: Olaf has shown a concerning interest in the pax’ weinkes. Other than that, he’s done a great job in leading the running AO and the BC. This was a well thought out Q. Lots of variety. Hit all the different muscle areas so as to not wear out one specific area. Great job tying it all in with his devo.