Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Mary and Mar(m)tha – Less Abs, more Suck

  • When: 20190417
  • QIC: Olaf
  • The PAX: Cornbread (Welcome), Brokeback, Tecmo, Mr. Feeny, Outhouse, Maybelline, Uga, Flex Seal


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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-ish

FNGs: 1 – Cornbread (Welcome)

COP:  Don Quixote’s (IC) x10, Imperial Walkers (IC) x15, Finkle Swings (OYO), mosey the long way to the block pile and meet on back side of church.

The Thang:

YHC modified TKO’s Mary and Martha to Mary and Mar(m)tha. It is a Dora with Ab and Arm exercises. Pax paired up.  Dora consisted of:

  • 100 Tricep Extentions
  • 200 Damn-Its
  • 300 Curls for the Girls
  • 400 Flutter Kicks

Other pax grabbed their block and made their way across the parking lot, stopping at 3 points to complete 5 Berkins, 10 Squats, and 15 Calf Raises, before returning to their partner and taking over the Dora.

Mary: Included in the Thang!!

Numberama: 9

Namerama: Cornbread (Welcome), Brokeback, Tecmo, Mr. Feeny, Outhouse, Maybelline, Uga, Flex Seal, Olaf

Pledge and COT

Announcements: Easter Convergence Saturday @ Doty Park.  The Ditch will remain open and end a little early if Pax wish to double down.  Breakfast following the convergence.  July 4th convergence at The Ditch.  Pray requests for Mr. Feeny’s work and Satan’s attack on his thoughts because of it.

Devo: YHC discussed I Cor. 15:14.  We tend to make the Cross the central icon of Christianity, but it shouldn’t be.  Even though this seems sacrilegious, if Jesus was not raised from the dead and have victory over death, then it would all be meaningless.  We are also have this power and new hearst given to us by Christ and we should do our best to use our new hearts for the glory of God.

Moleskin:   YHC’s modifications included adding 100 Tricep Extentions and switching up American Hammers for Curls and Curls in the non-Dora for Calf raises.  The modifications seemed to work as teams almost all finished in time and were all smoked at the end.

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.

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.