Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tabata-Friday

  • When: 20210625
  • QIC: Outhouse
  • The PAX: Mr. Feeney, Used To


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Conditions: 65 and clear

FNGs: None

COP 

SSH X 20 ic 

TTT X 10 ic 

THANG   Outhouse brought another version of tabata to the Den. Pax went down and back along the exercises, but before they could go back down they ran a lap around the parking lot. 3 full rounds were completed before time.

MARY 

Got plenty during the thang.

 

DEVO 

QIC has been watching a new production covering stories in the bible.  It is not put on by a syndicate production company and is 100% public funded.  the series starts with Jesus’ first miracle and the first season covers most of them.  So far the whole season is leading up to His death.  However, they show is scheduled for what I believe to be much more than just up to the crucifixion. QIC has found it hard sometimes to focus during his reading of the bible and finding an outlet to further his knowledge has strengthened his relationship with Christ.  QIC challenges all pax to find the one thing you can latch onto that will bring you closer to knowing Christ.

HAPPY BIRTHDAY OUTHOUSE

  • When: 20210618
  • QIC: OUTHOUSE
  • The PAX: G.I. JANE, CORNHOLE, MR. FEENEY


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Conditions: 66 COMFY

FNGs: None

COP 

SSH X 20 ic 

TTT X 10 ic 

LBAC X 15 ic forward and backward 

THANG   Today we “PLAY” CRAPSS and celebrate Outhouse’s 40th birthday.  Die one is the rep count, die two is the exercise. Number below represents the number on the die. Q rolls die 2 first, PAX to right rolls die 1 first. Rotate each die clockwise after each turn one PAX at a time. Pax rolling for exercise is responsible for calling the OQ or Cadence. 

DIE #2

  1. Curls for the girls IC
    2. Rockette Squats IC
    3. Alabama Ass Kickers IC
    4. Pattycake Merkins OQ
    5. Side Straddle Hop IC
    6. Starfish Crunch IC 

Die #1 

1=5
2=10
3=15
4=20
5=25
6=40 

MARY 

LBC x 40 ic 

Flutter kicks 40 ic 

PLANK HIP DIP 40 ic 

 

DEVO 

JOHN 5 : 5-6 One of the men lying there sick for thiry-eight years. When jesus saw him and knew he had been ill for a long time, he asked him, “Would you like to get well?” “I can’t, sir,” the sick man  saiD, “for I have no one to put me into the pool when the water bubbles up. Someone else always gets there ahead of me.” jesus told him, “stand up, pick up you mat, and walk!” 

Sometimes we are the ones not listening when we are asking Him for something, not that He is not listening to us.  Sometimes we will have to put in a little work to get what He wants us to achieve. 

Press Your Luck

  • When: 20200912
  • QIC: High Stick
  • The PAX: Spooky (R), Placebo (R), Greenbags, Horshack, Waldo, Pretzel, Show Me, Major Dad (R), Repo, Wreck It Ralph, Easy In, Fish N Chips, Mowgli (FNG)


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Warm-Up

LBAC (Forward/Back) 15 IC

Overhead Clap 15 IC

Front Clap 15 IC

TTT 10 IC

The Thang

Mosey to get block. Reconvene at front of circle.  Count off by 2 and split into two teams.  It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.

The board contains 12 tiles with a value on each tile with a set of exercises on the back.  Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.

1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ

2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO

3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ

4th Spin (Whammy): Side Bear around circle

5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC

6th Spin (Whammy): 25 SSH IC.  The irony was that this was Pretzel’s spin

7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ

8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ

Mary

Panther Shoulder Taps

Glute Bridge

Heel Touches

Flutter Kicks

Pledge, Announcements, Prayer, Devo

Welcome FNG Mowgli (Fish N Chips nephew).  The irony of the name was YHC did not know how to spell the Disney character.  My would be so disappointed.

The quiet Morning

  • When: 20200531
  • QIC: Schrute
  • The PAX: Repo, Peg (R), City Slicker, Splinter, Space Cowboy, Placebo, M&M (R)


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Running was the focus of this morning’s Creamer run, the last one for May 2020. Fellowship after wood as we waiting for the arrival of City Slicker abs Peg’s 8 mile loop.

Rock v2.

  • When: 20200527
  • QIC: Outhouse
  • The PAX: Oops, G.I. Jane, Mr. Feeney, Brokeback, Techmo (2.0), Glowstick, Olaf, UGA


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Conditions: Moist 70 deg

FNGs: none

Disclaimer: GIVEN WITH PRIDE

COP:

SSH 20 IC

The Thang:

THE ROCK v2

YHC was reading about a workout regimen online trying to brew up ideas for Q’s. Stumbled on The Rocks workout regimen and made the gears start turning. We will be doing a shortened version. Each exercise will complete one round followed by a lap.

  1. CURLS 4 GIRLS – 15 REPS IC
  2. TRICEP EXT – 15 REPS IC
  3. MERKINS – 15 REPS OQ
  4. FLUTTER KICKS – 20 REPS IC
  5. UPRIGHT ROWS – 15 REPS EACH ARM IC
  6. CAPTAIN THORS – 15 REPS IC
  7. ZOMBIE CRUNCH – 20 REPS IC
  8. AMERICAN HILLBILLIES – 20 REPS IC

After round one allowed Pax chose the 8th exercise of each round.

 

Mary: GOT HERS IN THE THANG

Numberama: 9

Namerama: UGA, MR. FEENEY, BROKEBACK, TECHMO (2.0), OLAF, OOPS, GLOWSTICK, G.I. JANE.

Pledge: Done with pride.

Announcements: none

Prayers and BOM

 

Devo:

FRIENDS

PROVERBS 18:24 A man of many companions may com to ruin, but there is a friend who sticks closer than a brother.

We all need to be or need to have that one friend who is true to us and we are true to them.  in doing so we lead, follow, push, pull and care enough to say when they are wrong or listen to hear when we are wrong.  That friend should push you to want to know Jesus better, and lead you closer to him.  In the same regard should follow you to Him as well.  They should also pull you away from the things that don’t serve Him.  These friends should also be the ones we find that are not afraid to come to confrontation that is productive and meaningful.  Don’t be afraid to listen to this friend.  These are hard to find.

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

Crazy 8’s at the Den

  • When: 20200124
  • QIC: Outhouse
  • The PAX: Oops, G.I. Jane, Used To, Mr. Feeney, Brokeback, Weezer (2.0)


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Conditions: 40’s and comfortable

FNGs: none

Disclaimer: GIVEN WITH PRIDE

COP:

SSH 20 IC

TTT 10 IC

The Thang:

YHC’s version of Crazy 8’s.  Pax separated into pairs and went to separate sides of parking lot.  Each was responsible to do 8 reps of each exercise prior to changing sides and moving on to the next exercise.  Each round consisted of 8 exercises.  This was done to the extent of 8 rounds. (IC-in cadence) (OQ-on Q)

  1. Curls IC
  2. Ballerina Toe Squats OQ
  3. Tricep Extension IC
  4. Lunges w/ Block IC
  5. Box Cutters IC
  6. Fairy Jacks OQ
  7. Captain Thor IC
  8. High Knees IC

Mary:  Did not get her’s

Numberama: 7

Namerama And Pledge: Done with pride

Announcements:  Convergence on 1/25 Doty park

Prayers and BOM : Done

Devo:

1 Peter 4:8

Above all, love each other, because love COVERS a multitude of sins

We tend to go through life wanting revenge for all wrongs done against us, but tend to request grace for ourselves.  Not all wrongs are required to receive a cover of grace.  Some are impermissible.  Don’t get this wrong.  If grace is fitting make sure to give it.  When you do you will see it returned as well.

’20s, 20:20’s, and 20’s

  • When: 20200103
  • QIC: Swinger
  • The PAX: Repo, 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: 62

FNGs: None

COP: YHC and Repo took three laps around the gravel parking lot to get the blood pumping while we waited for Defib to show up so the real party could start.

To celebrate the Roaring ’20s we kicked things off with some swing dance moves (they don’t call me “Swinger” for nothing)

  • (10) Charleston
  • (10) Shorty-George
  • (10) LBAC forward and reverse (with spirit fingers)

 

The Thang:

20:20’s – With a 20 second timer, mosey to the ball fields for 20 seconds, AMRAP Merkins for 20 seconds. Rinse and repeat until we reached the ball fields. This one looked better on paper…

20’s – Beginning at one baseline on the ball fields, perform 19 reps of one exercise. Mosey to opposite baseline and perform 1 rep of a different exercise. Mosey back to first baseline and perform 18 reps of an exercise. Mosey to opposite baseline for 2 reps of a different exercise. Continue this patters until time was called.

Alternate who picks the exercises. This created a lot of variety, including: curls, calf raises, overhead press, 8-count body builders, calf raises (yes, there were repeats), 8-count curl, squats, upright rows, ruck swings, calf raises, lawn mowers, 8-count curls, donkey kicks, fire hydrants, shoulder taps, skater squats

Mary: No time

Pledge and COT

Devo: With people setting New Year’s resolutions, YHC decided to share some thoughts on goal setting from the book The 12 Week Year by Brian Morgan and Michael Lennington. PAX were challenged to think about their own goals for the upcoming year and post their goals below the Backblast on Facebook for accountability.

  •  The first step toward reaching your biggest dream isn’t asking “How” but asking “What if”
  • Criteria for each goal: (1) make them specific and measurable; (2) state them positively; (3) ensure they are a realistic stretch; (4) assign accountability; (5) be time-bound
  • To get different results, you will have to do things differently and do different things
  • From a radio sermon I heard over the summer: There are only two things you should never worry about: (1) Things you can control. If you can control them you are not a victim. Take action and change things instead of simply worrying about them. (2) The things you can’t control. If you can’t control things anyway, worrying won’t change anything.

Moleskin: Swing dancing started in the 1920’s, so I couldn’t pass up the opportunity to celebrate the 100-year anniversary the F3 way. A little grammar lesson on the pre-blast gave YHC just the inspiration needed for this workout. Thanks for letting me lead!

The Ditch 01/02/20: New Year New Legs

  • When: 20200102
  • QIC: Bedpan
  • The PAX: Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama


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Intro: YHC picked up the Q & most Q’s for Thursday’s for the Ditch in January. Thought it be smart to remind the PAX that everyday is leg day even if it’s a new year.

Conditions: mid 40s, no precipitation

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:
Grandfather clock’s IC x10, TTT x10 IC, Big Kohunas x10 IC, Don Quixote x10 IC, OHC x10 IC, Merkans x20 OQ.

The Thang:
Grab a block, head to pavilion.

1st Round OQ: 20 Step Ups Each leg, run around tennis courts to the wall, Wall Sit for 1 minute, Lieutenant Dan’s (lunge, lunge, squat) down basketball court, run back to pavilion, 50 Curls w/block.

2nd & 3rd rounds were OYO.

stow blocks, head to flag

6 Minutes of Mary:
11 Burpees for train OYO, 20 WW1 Sit Ups OQ

Recover Recover

Numberama:
7

Namearama:
Bedpan, Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama

Announcements:
Pray for Discount, Sakrete & Futurama’s brother. No further region announcements.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Don’t lie to one another, seeing that you have put off the old man with his doings, and have put on the new man, who is being renewed in knowledge after the image of his Creator.
– Colossians 3:9-10

A 2008 Dominican University study found that people are more apt to fulfill goals when they write them down. While I’m sure that is true, I also know that when we make our desires known to God and give our lives to Him we are more successful and accomplished than even we can imagine. So, beginning today, talk to Jesus about your goals. Ask Him for wisdom and guidance to get there — or to go someplace even better that He has planned for you. Every day with Jesus is one of renewal. New Year, New Goals needs New Legs.

Moleskin:
YHC doesn’t skip leg day. Glad to hear Chedda has the Q Saturday because YHC will be DR with basketball.

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