Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

7 min perfect WOD x4

  • When: 20210910
  • QIC: Chowdah
  • The PAX: Tinder, flash and hacker


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Intro: 7 min tabata circuit x 4

Conditions: warm, wet

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skil 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:
TTT x 10 ic, imp walkers x 10 ic, Don quixote x 10 ic

The Thang:

Tabata as follows, 30 seconds a piece x 4 rds

Ssh, wall sits, merkins, lbcs,step ups, squats, dips, plank,high knees, lunges, high side planks, low side planks

6 Minutes of Mary:

No time

Numberama:
4

Namearama:
Hacker, tinder, flash, qic

Announcements:
9/11 convergence

Pledge of Allegiance: AYE

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic, and it was that if God can use 9/11 for good, then he can use anything that ever happens for good!  God is good, have faith!

Moleskin:

  1. Stumbled upon this wicked good 7 min wod, and decided to quadruple it!  Sucked so good

A Different Kind of 4 Corners

  • When: 20210127
  • QIC: Olaf
  • The PAX: Uga, Dollywood, Cornhole, Flash, Brokeback


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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 60’s with intermittent rain showers

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

YHC had the pax grab 4 blocks to the the corners.  YHC’s 2.0s were talking one day about a game they play in gym class called 4-corners.  There is a person that is “IT” and they cover their eyes in the center while the rest of the kids run to one of the corners.  Each corner has a number and color associated with it.  The person who is it, calls out a number or color, and those in the associated corner are out.  Rinse and repeat until only one kid remains and they are the next person to call out corners.  YHC thought this would be fun with a deck of cards and each corner would be a suit… YHC started while all of the other pax picked a corner.  The card was picked and the pax had a choice to either:

1) do the exercise on the card with the winners while the losers jail breaked across the parking lot (for the listed number of reps or until the losers got back), or

2) Jail break across the parking lot while the losers did the exercise the entire time while the winners jail breaked the parking lot

Each pax took a turn picking the card (and being an automatic winner). Completed 4 complete rounds before time was up…

Mary: Not done because of time

Numberama: 6

Namerama: Uga (R), Dollywood, Cornhole, Flash, Brokeback, Olaf

Pledge and COT

Announcements: Relaunch of the Ditch at 0600 on Saturday and unspoken prayer requests.

Devo: YHC is reading the book on intimacy and it was discussing anger and how when we get angry, it is usually because we are either; Hurt, Frustrated or Afraid.  Getting mad and angry doesn’t solve the situation so it is important to get to the root cause and figure out how we can address the true feelings.

Moleskin:   A few pax fartsacked because of the threat of rain, and for the most part it wasn’t bad, but near the end, it did get a little heavier.  Been a long time doing a BC in the rain… at least it was warm.

Pax Favorite, Olaf’s Pole of Pain

  • When: 20191004
  • QIC: Olaf
  • The PAX: Brokeback, Tecmo, Outhouse, Mr Feeny, Weezer, Prayer Request


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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: 70s…

FNGs: None

COP:  SSH (IC) x15,  Don Quixotes (IC) x15, TTT (IC) x10, LBAC OYO

The Thang:

Per Friar Tuck’s request YHC brought out his Pole of Pain.  The pole has weinkes pinned 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 pole, 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 50 seconds of rest, 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 had 70 cards on it and the last weinke was pulled right on time.

Mary: not needed

Numberama: 7

Namerama:Brokeback, Tecmo, Outhouse, Mr Feeny, Weezer, Prayer Request, Olaf

Pledge and COT

Announcements: Prayer Request for Men’s Hike, Mr. Feeny’s brother-in-law, Saget’s M

Devo: YHC had a situation where he had to make a choice lately.  It was a hard choice and he went against logic and with his heart.  Like the Pole of Pain, sometimes we choose the things that we think are going to be easier, but they aren’t and vice versa.  We have to really listen to God to know what the choices are and what he is telling us because it isn’t always the easiest or most logical choice.

Moleskin:  Olaf’s Pole of Pain is a big hit and unfortunately Friar Tuck missed out along with a few other HCs.

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.