Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

4 Corners of Seismic

  • When: 20220331
  • QIC: Milton
  • The PAX: Microwave, Pretzel, Kiwi, Kisses, Schrute, Fanny Pack, Smokey, Flo, Floppy


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70 degrees

FNGs: any FNGs

COP:

SSH 20 – IC
TTT 10 – IC
Imperial Walkers 10 – IC
LBAC Forward 10 – IC
LBAC Backward 10 – IC

Thunderstruck

The Thang:

4 Corners: Outside the AO

1st Corner: Burpees – 1st lap 5, 2nd lap 10, 3rd lap 15

2nd Corner: Squats – 1st lap 5, 2nd lap 10, 3rd lap 15

3rd Corner: Merkins – 1st lap 5, 2nd lap 10, 3rd lap 15

4th Corner: Cannonball Sit-Ups – 1st lap 5, 2nd lap 10, 3rd lap 15

Lt. Dan back to the flag.

Mary:

WWI Sit-Up: 20 – OQ
Jane Fonda: 20 – OQ
American Hammer: 20 – IC
Magoo: 20 – OQ
Ray Charles: 20 – IC
LBC: 10 – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

4 11s = 44

  • When: 20220421
  • QIC: Waldo
  • The PAX: Easy In, Pretzel, Floppy


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low-50s…pretty great

FNGs: None

COP: SSH x44 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC (forward & backward OYO)

The Thang:
-We did four sets of 11s, with one set of exercises done at the entrance to the parking circle, and then running to far side of the entrance to the dirt parking lot to do the other set of exercises…
-11s #1 – started with 10 Merkins (single count) on one end and 1 Shoulder Taps (IC) on the other (and then decreasing Merkins by 1 and increasing Shoulder Taps by 1 until it we got to 1 Merkin and 10 Shoulder Taps).
-11s #2 – started with 10 LBCs (IC) on one end and 1 flutter kick (IC) on the other (and then decreasing LBCs by 1 and increasing flutter kicks by 1 until we got to 1 LBC and 10 flutter kicks).
-11s #3 – started with 10 squat jumps (single count) on one end and 1 monkey humper (IC) on the other (and then decreasing squat jumps by 1 and increasing monkey humpers by 1 until we got to 1 squat jumps and 10 monkey humpers).
-11s #4 – started with 10 SSHs (single count) on one end and 1 set of high knees (IC) on the other (and then decreasing SSHs by 1 and increasing high knees by 1 until we got to 1 SSH and 10 high knees).

Mary: None…ran out of time

Numberama: 4

Namerama: Easy In, Pretzel, Floppy, Waldo

Pledge and COT

Announcements: Star 12 Ruck on April 23.  Saturday workout is at Tectonic.  Beast Fortnight is coming up at the start of May.

Devo: Make sure to get rest/vacation and try to do everything possible to disconnect.  The work will be there when you get back.

Moleskin: For my 44th birthday, I wanted to come up with a workout that wasn’t just 44 reps of an exercise (though we did start with that with the SSHs).  Luckily, 44 is divisible by 11, so I figured we could do 4 sets of 11s.  The problem was, I had no idea if the timing would work…somehow, we managed to complete all four sets, and finish exactly at 0545…good planning? dumb luck?  I’m not sure, but I’m glad it worked out, and it seemed to be a good/challenging workout for the four of us in attendance.

Pull-ups in the Park

  • When: 20220414
  • QIC: Flo
  • The PAX: Peg, Milton, Fanny Pack, Space Cowboy, Radio, Floppy, Splinter, Goose, Two Pack


by Leave a Comment

Conditions:  64 degrees

FNGs:  None

COP:  SSH, LBAC, TTT, Overhead Claps, Lateral Claps, Imperial Walkers, Hillbillies, Calf Raises

The Thang:

Line up and Indian Run to Huger Park with stops for PT

PT included 15 Squats, 10 Merkins, 15 LBCs, 1 Burpee (Increased by 1 Burpee until we got to 5)

At the park, the PAX took part in Pull-ups, Crunch Merkins on the swings, Step-Ups, Tricep Dips and two rounds of PT noted above.

Indian Run back to the AO with two stops for PT (decreased # of Burpees by 1 at each stop)

Finish up with completing a final round of PT

Mary:  WWI Sit-Ups, Low Plank, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: Referring to the Lord’s Supper, YHC walked through Christ’s sacrifice as a fulfillment to the OT Law and the perfect atonement for our sins.

Moleskin:  It was a good beatdown to work the full the body and get some cardio work. We had a special guest from Apex in NC! Welcome Two Pack (I’m also sure I’m getting that name wrong but that is what it sounded like on my recording).

Sunday Creamer

  • When: 20210307
  • QIC: Schrute
  • The PAX: Milton, space Cowboy, Floppy and YHC


by Leave a Comment

Weather COLD!!!

the Thang: light numbers this Sunday. Milton and Schrute started P200 training with a long 9 mile run with a 2.5 mile SCS built in.

Soace Cowboy just made it for 5 am start as Pax moved out and Floppy put in long miles after start of Creamer

 

a rum back to AO with Milton yielded no PAX around 6am so a run back to the fart sack was in order for Milton and YHC

 

 

Standard was held f3 facebook

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


by Leave a Comment

Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

Mary: we barely had time for a 1 exercise.

Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!

Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.

Too Many Exercises to Remember

  • When: 20201210
  • QIC: Flo
  • The PAX: Floppy, Peg, Pretzel, Microwave, Space Cowboy, Schrute, Fanny Pack, Milton, Good Times


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  43 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers

The Thang:

Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…

Usain Bolt to close us out.

Mary:  Dying Cockroach, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.

Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.

Uno, Dos, Tres, Squatro

  • When: 20201020
  • QIC: Waldo
  • The PAX: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Mid-60s & muggy

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Mountain Climbers x15 IC; Squats x4 on Q; LBAC forward x12 IC & backward x12 IC; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Burpees x10 OYO (punishment for no flag present at the BC)
-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Sumo squat to the speed limit sign
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the fire hydrant
-Merkins x5 on Q
-Go to the pavilion
-Merkins x5 on Q
-Incline merkins x10 on Q
-Step Ups x10 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Step Ups x7 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Return to blocks

-Blockees x5 OYO

-StowBlocks

Mary: Ray Charles x25 IC; Squatro; Slow motion LBCs x20 IC (4 count up and 4 count down)

Numberama: 12

Namerama: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo, Waldo

Pledge and COT

Announcements: Fault Line will host this week’s rotating Saturday workout.  Repo announced a 420 mile Swamp Fox run; Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Be ready…be prepared.  You never know when you’ll have to fill in.

Moleskin: This workout was inspired by my 5-year old son, who insists that the number 4 in Spanish is pronounced Squatro.  So I decided to use that to come out with a workout where we’d do 4 squats after pretty much any activity during the BC.  Overall, I think it went pretty well.

Good Memories

  • When: 20200929
  • QIC: Flo
  • The PAX: Sugar Mountain, Hospice, Mary, Peg, Space Cowboy, Floppy, Splinter, Schrute, Milton, Smokey, Microwave, Matlock


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  73 degrees

FNGs:  None

COP:

SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees

The Thang:

Mosey to Huger Park with three stops along the way:

– Stop 1:  5 Burpees, 10 WWII Sit-Ups

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.

The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)

Close out our time at the park with 10 Burpees

Mosey back to the AO with two stops along the way due to time contraints:

– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

Goose Step 30 yards then jail break sprint back to the AO.

Mary:  WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.

Moleskin:  The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!

 

My arms are tired

  • When: 20200924
  • QIC: Pretzel
  • The PAX: Floppy, Swinger, Sugar Mountain, Splinter, Old Flame, Chum, AC/DC, Mad Dog, HO-Spice, High Stick, Fish & Chips, Defib, Spooky, EZ-In, Gruber, Sakrete, Pretzel


by Leave a Comment

This one seemed to be more of an upper-body smokefest than I anticipated when drafting it up in the Q Cave. I’m still not sure why. But it was. Whatever the reason, 17 men seemed to be in consensus on that fact at Bedrock on Thursday.

Conditions: Cool and dry. Lovely.

COP

  • SSHx2
  • Mtn Climber x 10
  • Imperial Walker x 10
  • LBACs

The Thang

Head out of the Country Club and hit the trail along Dorchester Road to the Marshalls parking lot. Partner up for a Dora 1-1-1-1 (100 merkins, 100 Carolina Dry Docks, 100 merkins, 100 Carolina Dry Docks). We then executed a Usain Bolt, where inexplicably many of the PAX chose more merkins. Return to the CC via the trail for Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man.

Devo: How do we better execute F3’s mission to be a group that is open to ALL men?