Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Press Your Luck

  • When: 20200912
  • QIC: High Stick
  • The PAX: Spooky (R), Placebo (R), Greenbags, Horshack, Waldo, Pretzel, Show Me, Major Dad (R), Repo, Wreck It Ralph, Easy In, Fish N Chips, Mowgli (FNG)


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Warm-Up

LBAC (Forward/Back) 15 IC

Overhead Clap 15 IC

Front Clap 15 IC

TTT 10 IC

The Thang

Mosey to get block. Reconvene at front of circle.  Count off by 2 and split into two teams.  It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.

The board contains 12 tiles with a value on each tile with a set of exercises on the back.  Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.

1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ

2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO

3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ

4th Spin (Whammy): Side Bear around circle

5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC

6th Spin (Whammy): 25 SSH IC.  The irony was that this was Pretzel’s spin

7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ

8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ

Mary

Panther Shoulder Taps

Glute Bridge

Heel Touches

Flutter Kicks

Pledge, Announcements, Prayer, Devo

Welcome FNG Mowgli (Fish N Chips nephew).  The irony of the name was YHC did not know how to spell the Disney character.  My would be so disappointed.

Showgirls for Floppy’s Birthday

  • When: 20200225
  • QIC: Floppy
  • The PAX: Greenbags, Peg (Respsect), Smokey, Milton, Fanny Pack, Flo, High Stick


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Weather: Raining and high 50s

FNGs: Too scared

Warm-up:

  • Mosey to some shelter so we don’t melt
  • Random numbers of TTT, Imperial Walkers, and SSH
  • Mosey down the road until there was a big puddle to run through
  • Random numbers of Don Quixote
  • Mosey around the block (AKA the gameboard)

The Thang:

  • Split into two teams and head to the block pile
  • One team get 2 bricks each. The other team get 1 block each.
  • Mosey to the start of the “game board” and drop off coupons
  • A bag of large dice magically appeared! Oh man, each team gets their own pair!
  • Take advantage of the spray painted numbers and lines on the road from the Summerville Christmas Parade
  • Each team rolls their dice and advanced the number of spaces as the number on die. Roll the other die that has various exercises written on it that include:
    • Die 1 – Abs
      • burpees
      • LBCs
      • Peter Parkers
      • Flutter Kicks
      • American Hammer
      • Pax Choice
    • Die 2 – Legs
      • Monkey Humpers
      • Calf Raises
      • Jump Squats
      • Squats
      • Lunges
      • Pax Choice
  • The number of reps was determined by adding the numbers on the space that you landed on and doubling it. For example, if you landed on a space that had 204 written on it then it’s 2+0+4 = 6 then multiply by 2, so 12 reps.
  • When one team reached the end of the street we switched dice to vary the exercises.
  • The first team to make it back to start got to choose whether to take the new brick dice or the block dice. We chose bricks, leaving the blocks for the other team.
    • Repeat using the bricks or blocks for the next round of exercises (they were all arm and upper body exercises)
  • Due to time we made it about half way down the street and had to stow the coupons.
  • Mosey back to the flag
  • With a few minutes left it pays to be a winner with a Floppy Favorite, Showgirls! The winning team held people’s chair while the losers did 39 tricep dips off their legs. Did YHC mention it was his 39th birthday? It is (or was depending on when you’re reading this)

Moleskin:

  • The rain added a layer of suck. YHC being rusty from not Qing in so long added a layer of confusion suck. The competition and unknown variety of exercises added a layer of fun suck. Examples included a set of 32 jump squats followed by 30 monkey humpers followed by 24 jump squats. Oh Lawd! Also, the 18 burpees sucked too. There’s some tweaking to do but overall it’s was a pleasantly sucky experience.

Devo:

No matter your political views, the next 4 years will be interesting, but either way God knows and has a purpose. Trust Him.

Don’t overthink it

  • When: 20200116
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Space Cowboy, Splinter, Greenbags, Grasshopper, Smokey, Pretzel


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The ambush came just before dawn. Three men on horseback, each carrying a long rifle and a flask of rotgut whiskey, positioned themselves in the rocks and boulders that overlooked the encampment. The smoky remnants of the campfire still lingered in the air as the first shots rang out, shredding the canvas of the covered wagon and laying waste to our dried meats and beans.

What does any of this have to do with the workout, you ask? Nothing. Nothing at all.

Conditions: Low 60s, dry.

COP

  • SSH x2 IC
  • Mtn Climber x 10 IC
  • TTT x 10 IC
  • Imp Walker x 10 IC

Mosey to block pile for one block each, place them on the sidewalk by the diagonal parking spaces near the tennis courts, return to flag.

The Thang

The Cannoli Flame. A legacy of the gone-but-not-forgotten Aftershock AO. Run a lap around the block of Doty Park, stopping at the flag to execute the following:

  • 10 burpees
  • 20 LBCs
  • 30 merkins
  • 40 squats
  • 50 flutter kicks (two-count)

One added twist: halfway through the lap around the block, stop at the blocks for 20 overhead presses.

Repeato until Q (that’s me) calls time.

30 seconds of Mary: 20 American Hammers IC

Countarama/Namearama/Pledge/COT/BOM

Pull & Trivial Info Day at Seismic

  • When: 20191212
  • QIC: Greenbags
  • The PAX: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, Smokey


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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: Cold

FNGs: None

COP:  Go Grab a Block and begin mosey to parking garage.

The Thang:

Today was pull day for YHC so I decided to include the pax in it.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Miltons 10x’s OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm.

Repeated twice and finally made it to garage.

At bottom of garage did 10 Pull Ups on low hanging wire.

Walked Cinder Block up two flights and went back down to wire.

Pull Ups 10x’s OQ

Walk up stairs retrieve block and carry to the top of garage and go back down to wire.

Pull Ups 10x’s OQ

Time to go. Go up and retrieve block and walk back down stairs to begin mosey back to AO.

Due to time instead of stopping every 2 minutes we came to a walk and did Curls for the girls 10x’s OQ as we walked. Repeated this 3 times.

Stow Blocks

Mary: WWI, American Hammers

Numberama: 7

Namerama: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, Smokey, Greenbags

Pledge and COT- DONE

Announcements: DONE

Devo: Pick up the phone when someone you care about is calling. One day you

might be wishing you could hear their voice again.

Moleskin:  Mumble chatter was fun and we discussed many things.

We also talked about 7 various life subjects:
1️⃣-The science of outdoor ice rinks in the summer. 🤓
2️⃣-Advised Smokey to run 3.99 miles & less b/c 4.0+ hurts. 🏃🏻‍♂️
3️⃣-Mike Bobo as new OC at USC? 🏈
4️⃣-Pull ups under a parking garage are possible! 💪🏽
5️⃣-Distance to any given point increases with cinder blocks. 😑
6️⃣-Don’t look up your symptoms on WebMD! 💻

Most importantly:
7️⃣-“Pick up the phone! You just never know…” 📲📞

Don’t PUSH Me Cause I’m Close to the Edge

  • When: 20191216
  • QIC: Greenbags
  • The PAX: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven


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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: Good

FNGs: None

COP: Jump right into The Thang

The Thang:

Run 1 Minute then 10 Merkins (Repeat 10x’s for 10 Minutes of running and 100 total Merkins).

Rotate different variations of merkings: regular, wide grip, diamond, incline, decline.

Go to horseshoe pit:

Dips 10x’s then lunge to the other side. Repeat 5x’s

Mary:

WWI & American Hammers

Numberama: 9

Namerama: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven

Pledge and COT: Done

Announcements: Done

Devo: Greenbags

Moleskin:   Implemented “Push Day”. Another simple workout that pushed us to our limits.

Simple Doesn’t Mean Easy

  • When: 20191114
  • QIC: Greenbags
  • The PAX: Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, Schrute


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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: Cold 38

FNGs: None

COP:  Various Merkin Bear Squares, DQ & TTT

The Thang:

Simple workout.

Run 2 Minutes

10 Burpees IC

10 Squats OQ

10 WWI Situps OQ

Repeat until we got to the square.

3 Sets of 10 Incline Merkins

2 Sets of 5 Decline Merkins

2 Sets of Staying Alives using the lamp post as our lines.

Run back to AO repeating the Run, Burpee, Squat, WWI Sit Ups

Mary: Done during the BC

Numberama: 8

Namerama:

Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, Schrute, Greenbags

Pledge and COT – Done

Announcements: Ruck For Hunger

Devo: Keep it simple. Addition by subtraction. If you’re feeling overwhelmed anywhere in your life look to see if you’re just doing to much. Sit down. Write down all the things that’s on your mind. Get it out of your head and onto paper. Then look at what you can eliminate, delegate or automate. You have the power over your schedule. Keep it simple.

Moleskin:   Kept my promise to the pax and kept them warm on a cold morning. Great workout this morning. The most simple workouts tend to be the most brutal. Easy to remember and you’re doing repeated reps so the same muscles get a good workout. Simple doesn’t mean easy.

Floppy Made Me Do It

  • When: 20191112
  • QIC: Flo
  • The PAX: Cannoli, Pretzel, Floppy, Placebo (R), Peg (R), Hospice (R), Good Times, Microwave, Matlock, Greenbags, Muscadine, Grits (R), Splinter, Space Cowboy, Grasshopper, Fanny Pack, High Stick, Smokey, Milton


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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:  54 degrees

FNGs:  None

COP:   SSH, TTT, LBAC, Don Quiote, Terrible Ts

The Thang:

Split into five groups of four men and rotate stations.

Station 1: Tire Jumps, LBCs, Decline Merkins

Duck Walk to next station

Station 2: Tire Flips (Two Pax flip the tire down the course and back while the other two PAX hold Al Gore. Flap Jack.

Military Crawl to next station

Station 3: 30 Flutter Kicks, 15 Burpees, 10 Seal Push-Ups

Indian Crawl to next station

Station 4: 30 Squats with the Block, 20 Curls for the Girls, 10 Block Sit-Ups

Station 5:  Run until time to switch

Mary:  Jane Fonda x 20 IC

Devo:  Habbakuk 3:17-19. YHC provided an high level overview and the theme of the book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.

Moleskin:  It had been a long time since YHC was at a BC with our good friend Floppy. When his HC’d, it was clear some degree of creativity was in order as Floppy is historically one of our most creative Qs. This is not YHC’s strong suit, but the PAX seemed pleased with the work put in today. The tires of Seismic have been a frequently used tool over the last two weeks and they were instrumental again today. Peg is a beast on tire flips.

Tons of Tens for My 10th Anniversary

  • When: 20191024
  • QIC: Mary
  • The PAX: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton


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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: 53 Degrees

FNGs: any FNGs

COP:

10 SSH

10 Little Baby Arm Circles

10 Big Arm Circles

10 Overhead claps

The Thang:

OYO -10 Bropees Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

Mosey to Benches – OYO – times 3 -10 Step-ups each leg -10 Bench seat squats -10 Lunges each leg -10 Gorilla humpers

Mosey to Field – on Q -10 Wide Grip Merkins – 10 yard Crab Walk -10 Merkins – 10 yard Crab Walk -10 Diamond Merkins – 10 yard Crab Walk -10 Ranger Merkins – 10 yard Crab Walk

10’s -Crab humpers and pickle pounders; planks until 6 in

Jailbreak to last cone

Battan death march with last man doing 5 Merkins

Jailbreak back to flag

Mary: 10 Australian Snow Angels Begin in the prone position like Superman. With arms and legs extended as far and as high as possible begin “Snow Angel” making motion in a 4-count cadence. 10 Dollys Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

10 Captain Morgans In plank position raise on one side and bring the high side knee up. Like Captain Morgan.

Numberama: 12

Namerama: Placebo, Old Flame, Greenbags, Matlock, Button Hook, Splinter, Microwave, Space Cowboy, Schrute, Flo, Milton, Mary

Pledge and COT

Announcements: Praise for Sprout – Army Taekwondo Olympic hopeful. Prayers for Flo’s friend Mike and his bike accident. Ruck for hunger Nov 16th.

Devo: Be a Man in Your Relationship with God When we go through hard times, it’s easy to feel that God has left us. Here, we see that we can lead our families, friends, and communities with absolute knowledge that God is with us wherever we go. Just because times are hard doesn’t mean God is not at work. Our circumstances don’t define God. Therefore, we have no reason to be afraid – if the God who created Heaven and Earth is on our side, nothing can stop us. In fact, God commands us to be strong and courageous – it’s not a choice. Obey God in your courage. Practical Steps 1. This week, begin every morning by simply saying; “I know that God is with me, regardless of my circumstances.” 2. This week, pray for courage to make Godly decisions even when He feels absent. Joshua 1:9, 2 Timothy 1:7, Psalms 27:14

Moleskin:   replace with moleskin

Pickle Pounding a Goose

  • When: 20190829
  • QIC: Stalker
  • The PAX: Goose (R), Hospice (R), Space Cowboy, Mary, Fanny Pack, Cannoli, Bee Wax, Greenbags, Matlock, Milton


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INTRO: YHC had a half-assed plan for the workout this morning, but upon discovering the furniture dolly still in the truck from a recent move, a full-assed plan quickly came together.

COP: TTT, Imperial Walker, Arm Circles, Overhead Claps, Squats

THANG: Grab a block and line up at the Faultline field. Derkins x10, block presses x50, merkins x10, block presses x50, inclined merkins x10, block presses x50

Farmers carry to gazebo. Curls x40, Tri Ext x20, Skull Crushers x20

Farmers carry to the parking lot. Squats w/ blocks x20, Squats on blocks x20

Usain Bolt: In teams of two, call an exercise for the PAX, then push your partner on the furniture dolly across the parking lot (about 100 yds), then switch and come back. Repeat until all teams have gone. LBC’s, Iron Cross, American Hammers, Burpees, OHP, monkey humpers.

MARY: pickle pounders, flutter kicks x20, WW1 x10, flutter kicks x10.

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: It use to be that integrity was the norm, not the exception. In today’s culture, little white lies, cutting corners, and cheating are the norm. Integrity is doing the right thing, even when nobody will ever know. It’s being honest in all of our dealings. And it’s admitting when we fall short. If you want to set yourself apart from the average guy, it’s as simple as practicing integrity in everything you do.

MOLESKIN: Since we had an odd number, Goose volunteered to go twice during Usain Bolt. On the quick trip out and back, he revealed that he was back in town for his birthday – “the double nickels”. Bedrock has a disturbing tradition of doing pickle pounders to the cadence of “Happy Birthday” for Pax’s bdays, so brother Goose uncomfortably received that treatment as well. Afterward, he said he “felt dirty”. Happy birthday, brother. You make 55 look damn good.

Deck of death and In The Air Tonight

  • When: 20190821
  • QIC: Grasshopper
  • The PAX: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper


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Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:
SSH x 20, IC
TTT x 12, IC
LB Arm Circles x 10, IC -Forward
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Alternate shoulder touch
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Backward
Don Quixotes  x 12, IC

Thang:

Deck of playing cards where Clubs-LBCs, Diamonds-Merkins, Hearts-Squats, Spades-Burpees

62 Merkins, OQ

75 LBCs, IC

61 Squats, OQ

70 Burpees, OYO

were done with a run loop in between around the tennis courts.

Pax formed into two groups planking facing each other with 2-3 feet between each and last man box-jumps over the planking PAX to the head of the line, Indian Run style. This was done from one end of the field next to the tennis court till the end.

Mary:

In The Plank Tonight -Pax planked for the last 4 minutes to “In The Air Tonight” by Phil Collins

Numberama: 12

Namerama: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper

Announcements: Labor Day Convergence on the 27th, and Anniversary Convergence, Jan, 2020

Pledge: done

COT (prayer): led by Space Cowboy, included Swamp Monkey in the prayer