Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Very Fair Workout

  • When: 20190514
  • QIC: Redo
  • The PAX: bedpan, saget, redo, olaf, friar tuck, nuggets, jojo, futurama, mcfly, 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: crisp

FNGs: None

COP: 

SSHx10, TTTx10, IWx10, squatsx10

The Thang:
first exercise was performed to allow PAX opportunity, a VERY FAIR opportunity to pick teams.

The Burpee Challenge: start with a minute on the clock and start with 7 burpees. your rest time depends on how fast you get done. every minute increase 1 burpee. PAX were told last two standing would be captains and pick teams…VERY FAIR. YHC stopped at 12 as the rest of the workout was, well, VERY FAIR. Saget, McFly, and Futurama decided they did not want to stop doing burpees so YHC called out “the first two to complete 16 burpees will be team captains.” Futurama completed first and Saget was second.

Teams were picked and PAX instructed to grab a block and head to field for some staying alives with exercises.

YHC placed four cones spaced a good distance apart

round 1: 10 of each exercise, moving to next cone, back to first, and so on. movement was together as a team

kettlebell swings, merkins, bobby hurleys, 4 ct flutter kicks

PAX were told winning team got to pick losing team’s exercise-team picked some exercise

round 2-20 of each exercise:

OHP, WWI situps, alt leg lunges, 4 ct flutter kicks- losing team had to perform 20 4 ct monkey humpers

round 3: 30 of each exercise

curls, merkins, squats, 4 ct flutter kicks

STARFISH:

YHC setup the cones for the starfish.

everyone starts in the middle cone and does one merkin, pax choice to go to next cone, but movement is performed as a team. the outer four cones were: American hammers, lbcs, boxcutters, v ups. every odd number was a merkin in the center cone. YHC had to call for time as both teams got to about 11merkins.

Recover, recover

Numberama, namerama, pledge, and announcements

Devo:

YHC talked about patience and importance of allowing God’s time to happen and not become overwhelmed with things not happening in our time. PAX, as always, added plenty!!

21 for lucky 13’s

  • When: 20190315
  • QIC: One Bar
  • The PAX: Coach K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar


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Intro: 21 pax for a lucky 13’s.

Conditions: Near perfect conditions: 67?

Shortcake Special (Before the BC): There were a couple of runners I believe Redo and Olaf. 2 ruckers Stringbean and Sofia

Ruckers: Olaf, Stringbean

FNGs: Red Sauce and Weezer

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:
TTT, SSH, Arm Circles

The Thang:
Lucky 13’s with prisoner squats and CPR’s finished off with some Johnny Drama’s.

6 Minutes of Mary:
LBFC’s, LBC’s, and Superman’s

Numberama:
21

Namearama:
Coack K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
Led by ….Saget

Devo:
Led by ….One Bar

Moleskin:
I decided to shake things up a bit from my first couple of Q’s. No strongman workouts today. However, I do believe the pain was brought as evidenced by the evil stares and mumble chatter at the end.

What Hype?

  • When: 20190312
  • QIC: Redo
  • The PAX: Friar Tuck, cornfed, urkel, olaf, bedpan, redo, sophia,tinder


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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: 55 degrees

FNGs: None 

COP: SSHx20 IC, Don Quixotex15 IC, TTTx15 IC, Imperial Walkerx20 IC

The Thang:

PAX were instructed to grab a block and mosey to basketball court. YHC pulled a weinke out of the ol pickup truck and hoped for the best. Deconstructed burpees it is!

Squats with block x 20 on Q last one hold down for 20 seconds

Plank hold for a long time

Merkins x 30 IC

IN/OUTS x36 IC

Bobby Hurley x 50 on Q

Lunge walk to other end of basketball court to wall. blocks optional

Balls to the wall for a long time

hand release merkins to inchworm back to other end of basketball court

Flutter kicksx25 IC

LBCsx30 IC

WWIx30 on Q

Boxcutters x20 IC

Freddie Mercury x 20 IC

Play a game of burpee/blocks. PAX place blocks in a line across the midcourt and count off 1 2. teams formed and teams instructed to complete 3 burpees and grab ONE block and take back to own side and block has to remain on basketball court. for some reason, cheating is heavily utilized in this game, so YHC ended after a while and had the PAX get 10 burpees in for cheating. Stow the blocks, recover recover.

Numberama, namarama, announcements, prayer requests, prayer

Devo: Know why you are doing the things that you do. F3, work, whatever, know your why. Too many things can happen if we are aimlessly going through life. God has a purpose for us.

YHC talked about the mental aspect of F3 and working out. The toughest part of the day, the hardest thing to do for the day. Preparing when things are going well, get us through the storms and trials easier than if we are sitting around waiting for something to happen.

Tinder mentioned the Admiral from the Navy (who he quickly pointed out are just the transportation for the Marines, but then Friar Tuck mentioned something about the Navy being the men’s department of the Marines) speaking about making your bed every morning and the importance of doing something everyday.

Moleskin:

YHC and Sophia got in a SCS with 3.3 miles preparing for the P200, trying to make our teams proud! YHC hopes that Friar Tuck and Bedpan got the beatdown they were looking for. YHC still does not know where the hype was for this BC. Friar Tuck crazy man!!

Olaf’s 1st SCS/BC/3rd F Triathlon

  • When: 20190309
  • QIC: Olaf
  • The PAX: Chowda, Bubble Head, Friar Tuck, Yo Adrian, Prius, Beanie Baby, Sakrete, 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: Mid-50s

FNGs: None

SCS: 2 for a 3.5 mile run

COP:  SSH (IC) x15, Terrible Ts (IC) x10, TTT (IC) x10, LBAC OYO – Forwards and backwards/big and small

The Thang:

In honor of Redo, Futurama and Too Much completing the Parris Island Sprint Triathlon, YHC organized his own SCS/BC/3rd F triathlon.  Final Results as follows:

  • Event #1: SCS – 3.5 mile run
    • Participants – YHC and Chowdah
  • Event #2: BC
    • Participants – YHC, Bubble Head, Friar Tuck, Yo Adrian, Prius, Beanie Baby, Sakrete, Prayer Request
    • Event Details – One Round of 4-Corners; Curls 4 the Girls, Box Cutters, Tricep Extensions, and 4-Count Lunges.  The transition was 11s… So 1 curl, walk to corner 2, 10 box cutters, return to corner 1, 9 box cutters…  Rinse and repeat until return to corner 1. It took the entire time (plus a couple of minutes).
  • Event #3: 3rd F
    • Participants – YHC, Beanie Babie, Bubble Head
    • Event Details – First Quadrant of Preparedness – Get Right: The Pursuit of Proper Personal Alignment
      • A man must get right before he can do anything else
      • An unfit man is a slave to his lack of self-control
      • To be able to help others, a man must help himself first

Mary: No Time

Numberama: 9 pax with 13 posts: Event 1 – 2, Event 2 – 8, Event 3 – 3

Namerama: Chowdah, Bubble Head (R), Friar Tuck, Yo Adrian (R), Prius (R), Beanie Baby, Sakrete, Prayer Request, Olaf

Pledge and COT

Announcements: P200 volunteers, see Major Dad.  Prayers for Splinter’s M. Undiagnosed stomach issues

Devo: Remember the small stuff.  The small things prepare you for the big stuff. You can’t decide to run a marathon without having to prepare by doing smaller runs.

Moleskin:   YHC was the only participant in all 3 events, but was happy that Chowdah was able to join him for the miles as he would have done it all alone and probably slacked off…  hopefully the next SCS/BC/3rd F triathlon will have a bigger turnout

Flowers and Tires

  • When: 20190304
  • QIC: Saget
  • The PAX: Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)


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Intro: Time to get familiar with your Battle Buddy!

Conditions: Damp and Cool

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Rachael Ray

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 15, IW x 15, Arm Circles OYO

The Thang: PAX were instructed to grab a block, a battle buddy and line up behind the church on the side walk where tires were waiting. PAX initiated WOD by one man performing core (Rd 1: Flutter kicks, Rd 2: LBC, Rd 3: Freddie Mercury’s) while the other flipped the tire down 20 meters and back, followed by incline Merkins, 2 man squat with the tire, Durkins, 2 man OH tire press, 2 man single arm tire row. Wash, Rinse, Repeat for 3 rounds.

6 Minutes of Mary: 
No Time

Numberama: 
11

Namearama:
Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)

Announcements:
Sign up now to volunteer for the P200.

Pledge of Allegiance: done

BOM: (Prayer)
Saget

Devo:
Saget, Target your passion. It can be empowering or dangerous.
Moleskin: Other possible names for the FNG: George foreman, Bobby Flay, Paula Dean. Good push made by all, some modified but all attempted the script.

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.

The Monthly Running of the Berninator

  • When: 20190227
  • QIC: Redo
  • The PAX: discount, doctor octopus, pinwheel, hacker, beanie baby, urkel, redo, sophia, stringbean, friar tuck, weewoo


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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

The Thang:

YHC was informed by Urkel that Snowden changed the Berninator and time needed to decrease 30 sec each half mile…at 0457! PAX were instructed of the Berninator:

Start at a number (somebody said 11 min mile and YHC didn’t do the math because math is hard) and decrease every half mile by 30 seconds. and…go

All PAX ran the loop several times, some got around quicker, some got more miles. YHC heard sub 7s, sub 8s, 11 solid!. Strong work guys.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: 2 weirdos, Sophia and Stringbean were in for some sandbaggery at 0400 and got in their mile(s) at some point.

War…What is it Good For?

  • When: 20190223
  • QIC: redo
  • The PAX: Redo, harbaugh, olaf, TKO, Sophia, Beany baby, weewoo, friar tuck, juliet, prayer request, pinwheel, stringbean


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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:

Merkins x20 on q, TTTx20 IC, SSHx20, others

The Thang:

YHC brought out the F3 Deck of cards and decided to play a little war with the deck. PAX were lined up from oldest to youngest and folded line in half, there are the teams.

PAX were instructed to send one from each team to bear crawl to card pile and grab a card. Winner of War could pick which card/exercise his team wanted. Most were confused, some eventually caught on. This was not enough for the PAX, so YHC quickly called audible and set up the cones for a little starfish.

Starfish- five cones placed as a star. every odd number is in the middle cone, starting with 1 merkin and finishing with 25, and the other cones had other exercises to include 4 ct flutter kicks, box cutters, lbcs, and heels to heaven.

Mary: no time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: Harbaugh stunk the ditch up so bad, it was still there Tuesday in the concrete.

Elevator at the Ditch

  • When: 20190219
  • QIC: Redo
  • The PAX: Redo, tinder, beanie baby, prayer request, saget, friar tuck, wolverine, mall cop, olaf, sophia, chowdah


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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:  SSHx15, TTTx15, LBACs OYO

The Thang: 

The workout was going to be an offsite/indian run/elevator workout until a PAX pointed to his knee. Plan B

PAX were instructed to grab a block and meet at the wall. first exercise: Balls to the wall, YHC count off 10 and the next PAX count off 10, all the way down the line.

Elevator looked something like this:

5 Burpees, 10 monkey humpers, 15 thrusters, 20 merkins, 25 flutter kicks (run around the court), 30 lbcs, 35 squats, 40 curls, 45 shoulder taps immediately followed by 50 second plank hold.

run around court and start with 50 sec hold and go back down the elevator.

Mary:

yes

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

Devo:

Done

Not Leg Day

  • When: 20190211
  • 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: Maybelline, Tinder

COP:  SSH, TTT, Arm Circles

The Thang: 

The PAX partnered up and completed the total reps for each exercise.  The workout only needed one modification which was the tricep extension reps.

50-2-way deltoid raise IC, mosey
50-reverse fly, mosey

100-Carolina Dry docks, Wheelbarrow
100-flutter kicks, Wheelbarrow

150-OHP, kusac
80-tricep extensions, kusac

200-LBC IC, wheelbarrow
200-merkins, wheelbarrow

250-curls for the girls, kusac
250-bent over rows, kusac

Mary:

Freddy Mercury, American Hammers, X’s and O’s, WWI

Numberama: 12

Namerama: Saget, Flash, Used To, Wolverine, All in, Green Bags, Maybelline (FNG), Tinder (FNG), Uga, Dabo, Friar Tuck, Mr. Feeney

Pledge and COT

Announcements: Freedom Church Mens Hike Meeting

Devo: We must be careful of our pride and our struggle with reliance on God versus reliance on self.  We often feel that our way is better than God’s way.  That is our pride.  We need accountability from other men to point us towards God’s plan and ways and away from our worldly perspective.

Moleskin:  

It was great work from the Pax.  Thanks to Uga for bringing out a new set of coupons for us to help with some shoulder work today.  The theme was no leg exercises and I kept to my word.  The gloom was good this morning, there was some good mumble chatter, but the Pax worked hard to all finish the job.  We had two FNG’s come in and put great work in as well.  Welcome to Maybelline and Tinder!