Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Unscripted and On the Fly

  • When: 20170829
  • QIC: Flo
  • The PAX: KY, High Times, Barbie, Muscadine, Hot Spot (R), Fanny Pack, Belding, Bob the Builder (R), Gobble Gobble, FNG, Hollywood, Al Bundy


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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: 69 Glorious Degrees

FNGs: Welcome Schrute!

DISCLAIMER

Warm Up:  SSH X 20 IC, TTT x 20 IC, High Knees x 20 IC, LBAC x 10 IC (Forwards and Backwards), Chill Cut

The Thang:

Take the long way to the cage and each man grab one brick and on block and meet in the Tremor lot.

Curls For the Girls x 20 IC

Chill Cut w/the Brick

Curls For the Girls x 20 IC

Squats with Block x 20

Head to the wall and hold People’s Chair with the block in your lap followed by Balls to the Walls and Butts to the Walls w/a break for SSH x 10 IC

Back to the  parking lot

Chest Press with the Block x 20 IC

American Hammers x 20 IC w/the Brick

5 Burpees OYO. Run to the end of parking lot, bear crawl to the other side, and run back.

Tempo Chest Press w/the Block x 10 IC

American Hammers x 20 IC w/the Brick

5 Burpies OYO. Run to the end of parking lot, bear crawl to the other side, and run back.

Head to the pit

Series of 7s w/dips and Squats, with bear crawls and runs to get from end to end

Mary:

WW2 Sit-Ups x 20, Pickle Pounder x 15 IC, Indian Sit-Ups x 15 IC, Pickle Pounder x 10 IC, LBC x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo:  None as Q was unexpected

Moleskin:   Our Q for the day thought his Q was on a different day so Flo took this one on the fly. The PAX were willing and able and we rocked out the morning together. We even had Barbie join us from F3 Knoxville and an FNG! Another great morning at the  TOTS!

 

Bataan Death March

  • When: 20170815
  • QIC: Belding
  • The PAX: Muscadine, KY, Bob the Builder, Grits, Inboard, Gobble Gobble, Fanny Pack, Cannoli, Flo, Pretzel, Hollywood, 50/50, Floppy, Jingles, Peg


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This was a workout borrowed from City Slicker and enhanced during a discussion between myself and Stalker.

Warm-up

Side Straddle Hop, in cadence, 25

5 Burpees OYO

Through the Tunnel (Slow), in cadence, 20

5 Burpees OYO

Arm Circles (Both Ways), in cadence, 15

5 Burpees OYO

Don Quixote, in cadence, 10

5 Burpees OYO

Squat, on Q, 5

5 Burpees OYO

Interlude – Grab a partner (similar running speed) and a Block.  We had an odd number so me and my invisible partner grabbed a block.

Enhanced Bataan Death March

We lined up as partners and started a somewhat traditional Mule Train with a twist.  When the group started running, the last pair did five burpees before running to the front.  On their way to the front, the tag the last group who then start doing their five burpees and so on.  I can proudly tell you that we did this for twenty-two minutes.

The Fun Finish

Everyone stowed their blocks and, amidst some whispers of maybe being done, we headed to the fence at the far end of the AO and teamed up in fours for a relay.  There was a tight finish but there can be only one winner – and those winners got to count off six count burpees for the the teams that did not win.

Mary

Flutter Kicks – until time ran out.

Count, Namorama, Pledge, Announcements, Prayer

Devo – We are all leaders in our day and we have an impact on how other people’s lives feel – your role in the world is important.  Embrace it and treat it with respect by treating everyone you come across good.  For those who you see who aren’t like that (like some of those folks we saw on TV in Charlottesville) understand that something happened to cause them to feel the way they feel/ believe what they believe.  The only way to sway their minds is be who we are – leaders.

Sevens Meet a Figure 8

  • When: 20170727
  • QIC: High Stick
  • The PAX: Al Bundy, Floppy, Peg, Hollywood, Flo, High Times, Too Much, Fanny Pack, Johnny 5, OshKosh, Gobble Gobble (FNG), Ramrod, City Slicker, KY


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Intro:  YHC made his second AO VQ of the week at Seismic.  The theme for the morning gloom was Figure 8’s.  Compulsory figures or school figures were formerly an aspect of the sport of figure skating, from which the sport derives its name. Carving specific patterns or figures into the ice was the original focus of the sport. The patterns of compulsory figures all derive from the basic figure eight.  Enough with the history lesson and onto the suck!

Conditions: Warm and humid

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:

Little Baby Arm Circles – 15 IC forward and reverse

Thru the Tunnel – 15 IC

Mountain Climbers – 15 IC

The Thang:

Mosey to the cage where every PAX grabbed on block.  Reassemble in two columns at pull-up bars.  Man across from one another became battle buddies.  This is the start of the Figure 8 Sevens.

The Up – Ran around armory and back to pull-up bars.  Complete Pull-ups and Curls for the Girls starting with a One count.

The Down – After set complete, ran through parking lot (horseshoe pits) around the nearest tennis court and back to the pull-up bars.  Complete Partner Get-ups starting with a six count.  Each pair will side lunge for 15 yards down and back passing a block back and forth.

Rinse and repeat.

Mary: Catalina Wine Makers 10 IC

Numberama, Namearama, Pledge, Announcements, BOM

Devo: Psalm 133:1 – “behold, how good and how pleasant it is for brothers to dwell together in unity.”