Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Popping that cherry

  • When: 20190626
  • QIC: City Slicker
  • The PAX: Grasshopper, Al Bundy


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Relatively cooler at 68 degrees

The Thang: Three men took to the streets of Summerville with one objective, get some miles. As BTB would say, we ran all of ’em! Stadium Loop > Berlin G > Alston Loop got us right at 5 miles, in time, back at the AO. While y’all were shocking, we were having a great time, discussing weekend and 4th of July plans!

I can’t wait to hear about Grasshopper’s scalloping adventures this upcoming weekend!

 

 

One Time at Faultline When We Played Spin the Bottle

  • When: 20190624
  • QIC: 50-50
  • The PAX: Adjustment, Caterpillar, Grasshopper, Dowry, Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven,  Bob Jones


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Conditions: Summery

Disclaimer: None

FNGs: None

COP: SSH x 15 IC, TTT x 10 IC, BAC (F) x 8 IC, BAC (B) x 8 IC,  DQ x 10 IC

Thang:

-Each PAX grabbed a block 

-Played “Spin the Bottle” by taking turns spinning a bottle and doing the exercise written on the card for the # of reps on the card

5: OHP (4 ct IC)

6: mountain climbers  (4 ct IC)

7: KBS (OQ or OYO)

8: burpees (5 ct IC)

9: tri extensions (4 ct IC)

10: merkins (4 ct IC)

J (11): squats w/ block (4 ct IC)

Q (12): curls (4 ct IC)

K (13): flutter kicks (4 ct IC)

Ace: PAX choice

–COT:

Pledge of Allegiance

Announcements

Beast Week this week; July 4 Convergence @ The Ditch

Numberama

11

Namerama

Adjustment (R), Caterpillar, Grasshopper, Dowry (R), Space Cowboy, Rawhide, Threes Company, Hickory Stump, Beethoven (R),  Bob Jones (R), 50-50

BOM (led by YHC)

Devo: None

Who really invented “The Creamer”?

  • When: 20190609
  • QIC: City Slicker
  • The PAX: Bueller, High Stick, Muscadine, Floppy, Splinter, Flanders, Schrute, Waldo, Pretzel, Repo, 50/50, Grasshopper, Defib, Space Cowboy, Wreck-it Ralph, Manana, Sugar Mountain, Shortcake, Placebo (R), Professor Klump (R), Peg (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Clear

The Thang:

21 PAX got miles in either running, rucking or biking. One shuffled in for just coffee – great to see you Shorty! Also great to see Floppy back in the gloom!

The art of the Shortcake Shuffle

  • When: 20190602
  • QIC: City Slicker
  • The PAX: Bueller, Hot Tub, DHL, Borland, Pyle, Gypsy, Space Cowboy, Grasshopper, Wee Woo, Double Trouble, The Colonel (R), Placebo (R), Megablock (FNG - 2.0)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Ideal

The Thang:

13 PAX got miles in. One shuffled in for just coffee.

At least Double Trouble showed up for the 2nd F? He seems to now be mastering what is called the Shortcake Shuffle. That is a walk from the car to Starbucks for just coffee. Well done!

Welcome 2.0 FNG Matt Gilmer, aka Megablock.

Happy birthday Gypsy!

Three Little Pigs Invade Seismic

  • When: 20190528
  • QIC: High Stick
  • The PAX: Probie, Smokey, Milton, Snap On, Bee Wax, Pretzel, Fanny Pack, Grasshopper, Schrute, Grits (R), Bob the Builder (R), Flo, Space Cowboy, Joe


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Warm-up

LBAC Forward and Back 12 IC

TTT 12 IC

Don Quixote 12 IC

 

Thang

Partner Up and mosey to block pile to get one block per pair.  Mosey to tennis court nearest the Cannoli/Good Times Restrooms for the first of three speed Doras.

Court 1 – 100 Overhead Press/100 WWI Situps/100 Curls for Girls; Partnerer runs length of court and back while other partner performs exercise

Mosey to tennis court nearest the Senior Center parking lot.

Court 2 – 100 Damn Its/100 Tricep Extensions/100 LBC; Partner runs to opposite fence and back while other partner performs exercise

Mosey to across pavilion to third tennis court.

Court 3 – 100 Flutter Kicks (4 ct)/100 Curl to Overhead Press/100 Heal Touches (4 ct); Patrner runs opposite fence and back while other partner performs exercise

Stow blocks and return to flag

Mary

Panther Should Touch 10 IC

American Hammer 10 IC

PAX Choice (Pretzel) – Pickle Pounder 10 IC

PAX Choice (Probie) – Terrible Ts 10 IC

Numberama, Namearama, Announcements, Prayer

Devo

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, and comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.” Teddy Roosevelt

This is Child’s Play

  • When: 20190525
  • QIC: Wreck-It Ralph
  • The PAX: Tee Ball (2.), Child's Play, M&M (R), Grasshopper, Three's Company, Motherboard(R), Chowdah, Chum, Mayhem, Space Monkey


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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: Muggy mid-70’s. Good for sweating.

FNGs: Raul Delgdao- Three’s Company, Hudson Bucci- Child’s Play

COP:  10 LBAC’s IC, Forward, and Reverse, 10 big boy sit-ups

The Thang:

Pax grab blocks and pair up.

1 PAX Farmer’s Carry Counter-clockwise around the path. Other PAX runs Clockwise.

When they meet, 10 Squats w/ Block, 10 Dammits.

After 30ish minutes, PAX all joined back together for some early Memorial Day appreciation.

2x Human Knot- All PAX grab another PAX’s hand. Cant be the same 2 hands, and can’t be the hand next to you. Without letting go, unravel the group into a circle.

Different pairings.

1st PAX does  ‘I’m up, he sees me, I’m downs’ and stays in place. (also used bear crawl Up downs)

2nd PAX runs out, picks up 1st PAX for buddy drag/carry back to start.

Rinse and repeat.

(2.0 used 60# sandbag)

Stow Blocks

Mary: 15 Dammits, 15 big boy sit-ups

Numberama: 11

Namerama: Tee Ball (2.0), Space Monkey (F3 Hampton Roads), Child’s Play (FNG), M&M (R), Grasshopper, Three’s Company (FNG), Motherboard (R), Chowdah, Chum, Mayhem

Pledge and COT

Announcements: F3 Charleston Memorial Day Convergence- Sullivan’s Island. 5/27. 0700. Plan to clown car. Good Double Down opportunity with Magnitude at 0500. Father’s Day Convergence- June 15th. Bring 2.0’s. Family fun at Shortcake’s Farm at 1300.

Devo: Change- The process is not inherently bad, the results are not inherently good. -Marcus Aurelius

Moleskin:   As YHC was getting the PAX warmed-up, FNG Child’s Play announced to the group that this workout was… Child’s play. 2/3 of the way into the farmer’s carries, he had changed his mind, and noted that the movements were simple, but it don’t stop them from sucking.

Three’s Company had tried working out alone, and needed more company and accountability. He came to the right place!

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

Hot Beast-on-Beast action

  • When: 20190523
  • QIC: Pretzel
  • The PAX: Space Cowboy, Grasshopper, Fanny Pack, BeeWax, Milton, HO-Spice, Old Flame, Probie, Freeloader, Smokey, Mary, Matlock, Peg, Pretzel


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15 dudes chose the harder thing, taking to the mean streets of downtown Summerville for some hot Beast-on-Beast action, brought to us all by the letter B.

“And if the sun comes up tomorrow…..”

Conditions: Humid. Summer is upon us.

The Thang

Leave the AO immediately following the disclaimer and head to the parking garage (The Concrete Beast). Take the steps to the top, where Pretzel’s special block (also known as the Beast) was waiting. Pair off with a Buddy. Buddy 1 heads to the bottom via the stairs, then begins running back up by circling the levels of the garage. Buddy 2 begins to descend the garage either by Bear Crawl, Broad Jump, or Blue Crab Walk (I needed a B). Once the Buddies meet, do 10 merkins together, then switch roles so that the runner going up is now doing the Bear Crawl/Broad Jump/Blue Crab Walk going down, and vice versa. Once the runner reaches the very top, stop and do 10 Overhead Press with the Beast before heading back down the stairs to begin running from the bottom again. Repeato until Q calls time.

On the return, we got stopped by – as David Allan Coe might have described it – a danged ol’ train. A danged ol’ LONG train. So we did Flutter Kicks, LBCs and Burpees while we waited. As a result we were two minutes late getting back to the AO, a fact that Probie did not let escape YHC’s attention.

Count-o-rama/Name-o-rama/Pledge/COT/BOM

Devo: We all go through ups and downs. We all have times where it feels like our walls are falling in around us. That’s not the time to withdraw into our shells. Don’t fall away from the group in those times. From personal experience, in my toughest days at work a couple of years ago, F3 was one of the few islands of peace and sanity I had. The third F, Faith, isn’t about Christian faith or even religious faith. It’s about faith in the fact that you’re part of something bigger than you, and that no man survives on his own island.

A case of the runs

  • When: 20190519
  • QIC: Pretzel
  • The PAX: The Colonel, Borland, City Clicker, Professor Klump, Old Flame, Joe, Space Cowboy, Grasshopper, Suds, Shortcake (starsky), Hollywood, Old D, Sofia, Waldo, M&M, Pretzel


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The first sprint triathlon of the season siphoned off some numbers, but a still-solid group of 17 got a case of the runs (and rides, and rucks) at The Creamer on Sunday.

Conditions: MOIST

The Thang

0500ish: Start

Between 0500-0645: Finish exercise, begin coffee

Uphill both ways

  • When: 20190422
  • QIC: Peg
  • The PAX: Hickory Stump, Dowry, Beewax, 50-50, Minivan, Caterpillar, Grits, Grasshopper, Rawhide


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Conditions – upper 40s and clear

FNGs – none

Disclaimer – given

SSH x 15, TTTx10, DQx10

Pick a battle buddy and form two columns for mosey to the top of Goose hill adjacent to railroad tracks

The Thang: 10 Burpees at top of Goose hill then run to top of Jingles hill for 10 Iron Crosses. Run back and the next set is 9 and 9. Always stop at halfway point for 10 plankjacks. Stay with battle buddy. Continue descending by one rep until time is called.

Form back up into two columns for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for WW1 Situps x 25. Finish up with a jailbreak back to the flag.

Numberama, Namearama, Pledge, COT

Moleskin: YHC has been attending the Faultline BC at least once a week for about a month now and have enjoyed working out with this great group of Pax. Happy for the chance to lead! Great work today men!