Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Suicidal Starfish Tabatas

  • When: 20190828
  • QIC: Olaf
  • The PAX: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail


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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 70s

FNGs: None

COP:  Imperial Walkers (IC) x15, Don Quixote (IC) x15, TTT (IC) x10

The Thang:

YHC labeled this workout “Suicidal Starfish Tabata”.  5 Cones were set up in typical starfish pattern and Pax split into 4 teams.  Pax were told that they would go to one of the 4 outside “stations”, complete a core (or cardio) workout for 1 minute, return to the center cone and complete 1 minute cardio (or core) workout, and then rotate clockwise to the next station.  Rinse and Repeat until all 4 corners were hit and final center cone was completed.  There would be 4 rounds that YHC had set up on his interval timer.  Rounds were:

Round 1:

  • Center – High Knees
  • X-Cross Situps
  • Plank Jacks
  • Crunchy Frogs
  • Freddie Mercury’s

Round 2:

  • Center – Flutter Kicks
  • Mt. Climbers
  • Burpees
  • Jump Rope
  • SSH

Round 3:

  • Center – Butt Kicks
  • Box Cutters
  • LBCs
  • Iron Crosses
  • Reverse Crunches

For Round 4 – Teams could choose 1 of the 4 previous exercises and center cone rotated between the 3 previous center exercises.  No time for last center cone and we ended right on time!

Mary: Not a chance

Numberama: 17

Namerama: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail, Olaf

Pledge and COT

Announcements: Launch of The Hole – 0500 @ Essentials Coffee; Labor Day Convergence – 0700 @ Bedrock (Wescott).  Clown cars from The Den and possibly the Ditch; Prayer Requests for Uga and back, Prayer Requests old pastor’s mom.

Devo: YHC brought up a question that came up from the Sermon on Sunday.  How do you break through when you feel so weighed down?  The answer is that if you are carrying something that is too heavy, put it down and give it to God.  Wreck it Ralph’s backblast from Magnitude was named “Sweat Angels can’t Carry Weight” where he talks about carrying a weight alone without anyone to help.  There are some things that we have to carry (practical task, etc.) and do we have men around us to help share the load when we need help.

Moleskin:   Thin Mint prompted this C+C idea and with the leg beating YHC had at the Ditch the day before, the challenge was gladly accepted.  Also a happy day in seeing Flash return to the Den!!!

Pulling off the Pole of Pain

  • When: 20190515
  • QIC: Olaf
  • The PAX: Flash, Brokeback, Tecmo, Outhouse, Cheddar, Maybelline, Used To, Ducky, Uga, Magoo, Big Bird


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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 and a bit nippy…

FNGs: Big Bird (2.0-ish) – Apologies to existing Big Bird (Chris Wallace)

COP:  SSH (IC) x20, TTT (IC) x10, Don Quixotes (IC) x15, short jog around the building to the block pile.

The Thang:

YHC had set up a newly created Pole of Pain (PoP).  The pole had weinkes stapled to it; exercises on one side and the number of reps on the other.  Some had the the number showing and some had the exercises going.  Pax split into 2 teams to “compete” against each other.  A Pax from each team would run to the PoP, pull off one of the weinkes, return to his team and complete the exercise.  Some of the weinkes were misleading, like 50 was showing, but the exercise was eye blinks, or 1 showing, but it was one lap around the building…  this made the Pax choose carefully and quickly to pick what they thought was the best option.  The pole was cleared quickly and YHC swapped the spent weinkes to the opposite teams and completed a few more rounds until time was called.

Mary: not needed

Numberama: 12

Namerama: Flash, Brokeback, Tecmo, Outhouse, Cheddar, Maybelline, Used To, Ducky, Uga, Magoo, Big Bird, Olaf

Pledge and COT

Announcements: Father’s Day weekend activities (Convergence, Hot Pursuit, event at the Farm)

Devo: YHC had been dealing with “motives” lately.  Due to his family situation, he has been told that he is selfish and it has made him question his motives.  We take the word motives as a negative thing, but saying that someone has a motive does not mean that it is selfish.  We should have good motives to do what is right, or because we care about how it will impact someone else.  YHC has realized that he can stress about his motive for doing things and miss opportunities.  We must simply stay in tune with God and do as we feel led, believing that our feelings are being led by God.  Sometimes we will do something out of selfish motives, but we are all human.

Moleskin:   Pax seemed to like Olaf’s Pole of Pain better than his Can of Weinkes.  48 exercises was not enough for the 40-45 minutes so will need to have 50+ for next time…

The Can of Life and Death

  • When: 20190501
  • QIC: Olaf
  • The PAX: Thumper, Uga, Dabo, Cheddar, Flash, Maybelline, Outhouse


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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: 60’s and feelin’ fine

FNGs: None

COP: SSH (IC) x20, TTT (IC) x15, Terrible Ts (IC) x10

The Thang:

YHC brought his Can of new Weinkes and Pax paired up for 4 corners.  Each team grabbed a weinke and proceeded to do the 4 exercises on the weinke on each of the corners.  Each corner’s exercise focused on different “area”: Upper Body, Legs, Core, Cardio.  Once all 4 corners were completed, teams swapped out their weinke for a new one.  Round 1 started with 10 reps and increased by 10 reps each round.

Mary: Included in the Thang.

Numberama: 8

Namerama: Thumper, Uga, Dabo, Cheddar, Flash, Maybelline, Outhouse, Olaf

Pledge and COT

Announcements: Father’s Day Convergence, July 4th Convergence.  Prayers for Cheddar’s Mom and a lot of the “drama” going on in multiple areas around us.

Devo: YHC had conversation with 2.0 when he was upset and ignoring to listen for instruction.  Proverbs talks a lot about listening and being open to counsel.  Many times we are upset and it seems easier to ignore the situation, but we need to make sure we are listening and understanding.

Moleskin:   Mumble chatters started immediately upon seeing YHC’s can.  They feel the other side of the can should have “Can of Death” on it.  YHC feels “Can of Life and Death” may be more appropriate.  Maybelline was just happy that he didn’t have to complete round 5 that had 50 Split Jack and Burpees.

A Whole Lotta Numberama

  • When: 20190403
  • QIC: Olaf
  • The PAX: Outhouse, Flash, Maybelline, Coach K, Techmo, Brokeback, Hootie (Respect), Saget, Tinder, Uga, Thumper, Weezer, Mr. Feeny


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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 40s

FNGs: None

COP:  SSH (IC) x15, Butt Kicks (IC) x15, TTT (IC) x10, LBAC OYO, brief jaunt to the block pile before returning to the flag.

The Thang:

Pax in COP and YHC instructed that all of the exercises had an “Down” and “Up” postion.  Pax would complete a numberama and move into the “Down” or “Up” position as they called their number.  First round was Derkins, so Pax would call their number as their turn came and go down and hold the “Down” position.  Once all Pax per down, the Numberama would start over with Pax each moving back to the “Up” Position.  Rinse and repeat until YHC called for the next exercise, which was usually when he was tired.

  • Derkins
  • Squats with Block
  • Horizontal Block Hold (i.e. hold the block out in front of you)
  • X’s and O’s
  • Merkins
  • Lunges
  • Overhead Press
  • Calf Raises
  • Berkins (incline Merkins)

Mary: LBCs (IC) x35, Reverse Crunches (IC) x25

Numberama: 14

Namerama: Outhouse, Flash, Maybelline, Coach K, Tecmo, Brokeback, Hootie (Respect), Saget, Tinder, Uga, Thumper, Weezer, Mr. Feeny, Olaf

Pledge and COT

Announcements: Easter and July 4th Convergences.  Ditch will be open at 0600 for those needing earlier AO or non-Easter event. Prayer request for Maybelline travels and YHC’s brother who lost his best friend.

Devo: YHC went into detail with his brother’s friend.  Tragic event too long for the BB, but point was to make sure you have men around you to help you when things get tough AND to always heed the promptings that you get to reach out to someone.  Life is short and you need to take advantage of the time you have with friends and family.

Moleskin:   YHC almost ditched this workout because he wasn’t sure it would be enough to keep Pax warm, but he promised Brokeback no running.  Saget encouraged him to follow through with it and in the end it was a good isometric workout that created sufficient mumble chatter, especially when Pax lost focus and took to long to count.  Good lesson on depending on your brothers…

Olaf’s Inferno

  • When: 20190327
  • QIC: Olaf
  • The PAX: Outhouse, Thumper (2.0), Flash, Tecmo (2.0), Brokeback, Tinder, Hootie (R), Uga, Dabo, Mall Cop, Maybelline


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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-40’s but got colder and windier as we went on

FNGs: None

COP: TTT (IC) x10, Don Quixote (IC) x15, jog around the building to grab a block.

The Thang:

Like Dante’s Inferno, Olaf’s Inferno had 9 rings.  Each for a different round and exercise.  Rounds would consist of each Pax calling cadence for 9 reps until everyone had called.  Scheduled rounds were:

  1. Flutter Kicks (IC)
  2. 4-Count Lunges
  3. Butt Kicks (IC)
  4. LBCs (IC)
  5. Curls
  6. Reverse Crunches (IC)
  7. High Knees (IC)
  8. Monkey Humpers (IC)
  9. V-Ups

YHC saw that time was going to go over so he dropped #4 and #6 and would have done them for Mary if there was time…

Mary: No time or desire after that many v-ups

Numberama: 12

Namerama: Outhouse, Thumper (2.0), Flash, Tecmo (2.0), Brokeback, Tinder, Hootie (R), Uga, Dabo, Mall Cop, Maybelline, Olaf

Pledge and COT

Announcements: Table32 and Find event to keep you motivated. Prayer Requests for Men’s Hike and Mall Cop leaving for new duty this summer.

Devo: In YHC’s Mens small group, this week’s lesson was on Gentleness and giving Honor.  YHC explained that this is hard when we feel the person doesn’t deserve the honor. But we never know what our actions will do and how they may change someone’s life. Even with everyday things like a bad waiter/waitress. Give honor and kindness as it may be the thing that will turn their day around or have a huge impact their life.

Moleskin:   YHC asked in the beginning if anyone had an issue with calling cadence and the Pax were eager to perform.  There was some confusion with some, especially as they grew tired, but all performed splendidly.  Some former/current military Pax returned to their roots and turned it into song.  It was a good opportunity for everyone to learn cadence and train for the next Q School.

Lucky 7’s

  • When: 20190320
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 40 degrees and dry

FNGs: Disclaimer given, one FNG joined us today.  Welcome Thumper!

COP:  SSH, TTT

The Thang:

Wall of Jericho

The PAX completed 7 reps of each of the 7 exercises below.  We then jailbroke around the church and completed the 7 exercises again.  We repeated this 7 times and finished right on time.

Blockees
CPR
Squat press
pickle pounders
hand release merkins
Jump lunges (I think we forgot this one some rounds….)
WWI with block

Mary:

no time for mary…

Numberama: 15

Namerama: Saget, Flash, Mr. Feeny,  Uga, Tecmo, Weezer, Wolverine, Hootie, Coach K, Maybelline, Rachel Ray, Outhouse, Tinder, Brokeback, and Thumper (FNG).

Pledge and COT

Announcements: Freedom Church Mens Hike and Palmetto 200 prayers.

Devo: Leadership capacity correlates to our passion.  With passion we can increase our influence on those around us.

“Whatever you do, work at it with all your heart, as working for the Lord, not for men.”  Colossians 3:23

A leader with great passion and few skills always outperforms a leader with great skills and no passion.

Moleskin:  Great work by the PAX.  Finished all 7 rounds!  Good encouragement and good push by all.  It was great to welcome out our 3rd 2.0 to the PAX!  Welcome Thumper to join Weezer and Tecmo

Dirty Dora visits The Den

  • When: 20190313
  • QIC: Olaf
  • The PAX: Saget, Flash, Mr Feeny, Brokeback, Tecmo (Welcome), Tinder, Uga, Coach K, Maybelline, Wolverine, Chowdah, Outhouse, Prayer Request, Hootie (Respect), Goober


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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 40s, chilly start but we warmed up nicely

FNGs: Tecmo – 2.0 of Brokeback

COP:  Terrible T’s (IC) x10, Hillbillies (IC) x20, TTT (IC) x10

The Thang:

Pax grabbed a block and YHC asked if everyone knew how a Dora worked.  YHC explained that they would be “entertaining” Dirty Dora and it goes like this.

  • Instead of 100, 200, 300…, Dirty Dora reps are in 50s and the exercises head to toe
    • 50 Overhead Press
    • 100 Curls 4 the Girls
    • 150 LBCs
    • 200 Flutter Kicks
    • 250 Squats with the Block
    • 300 Calf Raises
  • Unlike a regular Dora, Dirty Dora is a “Crowd Pleaser” so Pax were divided into 2 teams, Team 1 would start the Dora exercise and Team 2 would do the “other task”.
  • Dirty Dora’s “other task” is actually 4 exercises that are on weinkes that are pulled from YHCs can.  Each weinke covers: Upper Body, Legs, Core and Cardio.  The number of reps is based on the reps that the other group starts on.  (i.e. if team completing 150 LBCs, the other team is doing 15 reps of each exercise on the weinke).  Once team 2 completed, they took over the Dora exercise where Team 1 left off and Team 1 headed to the can.
  • Rinse and Repeat until Dirty Dora is satisfied

Pax came up a little short, and with a couple minutes remaining, YHC led both teams in 150 calf raises…

Mary: None needed.

Numberama: 16

Namerama: Saget, Flash, Mr Feeny, Brokeback, Tecmo (2.0) (Welcome), Tinder, Uga, Coach K, Maybelline, Wolverine, Chowdah, Outhouse, Prayer Request, Hootie (Respect), Goober, Olaf

Pledge and COT

Announcements: Look for events!  Helps with workouts if you are training for something.  Prayer Requests for Splinters M and hike brother’s son (Robert) that Drs will identify medical conditions.

Devo: YHC discussed the order of the 3 Fs.  In the Kansas City area there is now an “F3 Fitness” that is Faith, Family, Fitness.  This is complete opposite of the real F3, but as discussed in QSource, the order of fitness first is correct.  A man can not help others (Fellowship) or have a mission (Faith) without getting himself “RIGHT” first.  That getting “right” is about self-control and gaining that over physical, mental, and spiritual aspects is important before we can have an impact on those around us and with our mission and relationship with the God (aka the SkyQ).

Moleskin:   Great mubble chatter as Pax all over love YHC’s can of weinkes.  One even said that they needed to get their own can to put some weinkes in. 

King of the Corner at the Den

  • When: 20190301
  • QIC: redo
  • The PAX: friar tuck, redo, mr feeney, uga, used to, flash, futurama, saget, brokeback, coach k, tinder, mall cop, stringbean, bartman, wolverine, greenbags, dabo maybelline


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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: nice

FNGs: one, disclaimer: given

COP:  20xSSH IC, 20 merkins on Q, 10 TTT IC

The Thang:

PAX grab a block and mosey to back of building to start the monthly fitness test which is the following exercises:

20 squat presses with block

20 curls for the girls

20 block swings

20 situps

run 50 meters and perform 10 burpees, run back to block.

rinse and repeat for 30 minutes

First round done together and the rest is OYO

Number of rounds for the PAX

8 3/4-UGA

7 used to

7 flash

4 futurama

9 1/2 saget

9 mr feeny

? brokeback

7 1/2 coach k

8 1/2 tinder

8 1/2 friar tuck

8 1/2 mall cop

8 stringbean

8 1/2 FNG

8 1/2 maybelline

All of ’em Wolverine

9 3/4 Greenbags

8 1/2 dabo

9 redo

Greenbags killed it and had more (I think 10 rounds) than anyone else when time was called.

Mary: no time

Announcements, pledge, namarama, numberama, prayer requests, prayer.

Devo: Stay in contact with those who fall off the F3 wagon. As men, we struggle with asking for help, but we need a lot of it at times. Don’t leave a man where you found him. YHC struggles with this and we need to d oa better job at reaching out! AYE!

Moleskin: Welcome FNG Bartman; named because he mentioned he was a Cubs fan.

Leg Day at the Den!

  • When: 20190222
  • QIC: Redo
  • The PAX: Redo, olaf, sophia, stringbean, maybelliene, coach k, flash, uga, mr feeny, tinder, discount wolverine,used to, mall cop


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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: nice

FNGs: none

COP:  SSHx30, Merkins x20, TTTx15, squats on Q

Two weirdos (stringbean and Sophia) did a ruck thing (legs) and two runners (olaf and redo) ran miles at 0400

The Thang: 

The workout started with 12 burpees for the train. Then the PAX got a taste of that whole “Sally” thing with squats, you know, just to warm those legs up.

Workout was Dora style and looked like this:

partner up and while one partner performed exercises, other partner did LT Dans to the drive and moseyed back, switch partners, rinse and repeat

100-4 ct monkey humpers

200-alternating lunges

300-Squats

Nothing was completed because PAX were promised a game.

PAX were instructed to grab a block and line them up. PAX were divided up and explained the rules of the game. Start at the drive and perform three burpees before running and grabbing ONE block and placing on own side. rinse and repeat until time is called by YHC. Tie!

Mary: no time

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

Devo: Matthew 11:28-30 Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.

Persevere brothers! Great Push!

Simple yet effective

  • When: 20190218
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 50 degrees and dry

FNGs: Coach K

COP:  SSH, TTT

The Thang: 

The PAX partnered up and completed a Dora.  Partners worked together to reach the number of reps set for each exercise.  One partner would run with block(s) or mosey around the church with the partner knocked out some reps.

100 burpees (followed by some great mumble-chatter)

–Partner carried two blocks around church

200 Merkins

–Partner carried 1 block around the church

300 squats with block

–partner moseyed around the church

Followed up with a little arm work:

Curls for the girls x25, x 25

Curb dips x25, x20

Mary:

LBC x 50, Oblique Crunch x 50

Numberama: 8

Namerama: Flash, Wolverine, Green Bags, Maybelline, Tinder, Uga, Mr. Feeney, Coach K (FNG)

Pledge and COT

Announcements: Freedom Church Mens Hike Meeting, sign up to volunteer for the P200.  Proceeds go to F3 Summerville.

Devo:   Do you have what it takes?  It is a questions we all ask ourselves in our minds.  We must continually challenge and push ourselves to reaffirm our confidence in ourselves.    The answer is that of course we do, we are created in God’s image.  We have what it takes, but not when we do it on our own.  We must remain plugged in to our source, the power of God.

Moleskin:  

It was great work from the Pax.  I loved to hear the groans when Q announced kickoff with 100 burpees!!  Every pair finished the workout, Flash and Uga did awesome picking up some extra reps for some of the partners.  Welcome to Coach K!