Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

7 min perfect WOD x4

  • When: 20210910
  • QIC: Chowdah
  • The PAX: Tinder, flash and hacker


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Intro: 7 min tabata circuit x 4

Conditions: warm, wet

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skil 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 x 10 ic, imp walkers x 10 ic, Don quixote x 10 ic

The Thang:

Tabata as follows, 30 seconds a piece x 4 rds

Ssh, wall sits, merkins, lbcs,step ups, squats, dips, plank,high knees, lunges, high side planks, low side planks

6 Minutes of Mary:

No time

Numberama:
4

Namearama:
Hacker, tinder, flash, qic

Announcements:
9/11 convergence

Pledge of Allegiance: AYE

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic, and it was that if God can use 9/11 for good, then he can use anything that ever happens for good!  God is good, have faith!

Moleskin:

  1. Stumbled upon this wicked good 7 min wod, and decided to quadruple it!  Sucked so good

Final tour de Sakrete 4

  • When: 20210409
  • QIC: Sakrete
  • The PAX: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG)


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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: Warm and clear

FNGs: Yes.  2.0 of Dollywood.  Now known as Tanker

COP:  TTT x 10 IC, Leave arms up until instructed to drop.  10 LBAC IC, 10 LBAC Reverse IC, 10 overhead clap IC, 10 Moroccan night clubs IC

Thunderstruck plank merkins.  (Listen to AC/DC Thunderstruck.  Hold plank until they say THUNDER in the song and do a merkin.  If plank is broken run down to the curb and back in the fight)

Yo-Yo run.  Run around the church.  Once you are back circle back to the 6 and bring him in.

Indian run around church.  Once in the front sprint back to the flag.

The Thang:

As you are looking at the church from Cypress Gardens:

Corner 1:  Front right.

Corner 2.  Back right

Corner 3. Back left

Corner 4 Front left

Gather at corner 1.  5 burpees OYO.  Run to corner 2.  10 American Hammers IC.  Run to corner 4.  20 Squats on Q.  Run to corner 3.  15 calf raises IC.  Run all the way around back to corner 3.  15 Calf Raises IC.  Run to corner 4.  20 Squats on Q.  Run to corner 2.  10 American Hammers IC.  Run to corner 1.  5 burpees OYO.  Run around the entire church.  5 burpees OYO.

Line up on curb.  Sprint to middle of front of the church.  Mosey to other curb.  Jailbreak to center and Mosey back to original curb.

Mary: Thunderstruck plank merkins; WWI setups until time is called.

Numberama: 13

Namerama: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG), Sakrete

Pledge and COT

Announcements: Updated the PAX on the happenings of Sakrete.  Also used this time to thank Olaf for his generosity of opening his home during the P200.  That’s grade A F3 right there.

Devo: replace with devo

Moleskin:   I haven’t made it out to the Den as much as I wanted.  Schedules just didn’t line up.  They have a great AO out there.  If you haven’t made the time try and work it into your schedule.  They have a bunch of absolute studs out there.  We had us a FNG out there.  He is the 2.0 of Dollywood.  He is now known as Tanker.

Door #1

  • When: 20210225
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker


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Conditions: High 60’s and dry!

FNGs: None

COP:  TTT (Slow and double cadence), Groiners, LBACs, Pay it Forward Burpees x10

The Thang:

At Flag: Tempo Merkins x20, Monkey Humpers x20, WWI Situps x25.   Mosey long way around outside of park to Block Shed – Get Block

At Block Shed Area:  Up and Overs x20, Flutter Kicks x25, Tricep Dips (or Extensions) x20, Carolina Dry Docks x20.  Mosey long way back to flag.

At Flag: Alternating shoulder taps x20, Mountain Climbers x20, Iron Cross x25, Foxhole (WWI roll left to Merkin, back to WWI roll right to Merkin) x10. Mosey long way around outside of park to Block Shed

At Block Shed Area: Overhead Press x20, American Hammers x20, Damn Its x25, Grave Diggers x10.   STOW BLOCKS.  Mosey long way back to flag.

Mary: Deconstructed Burpees x10, Heels to Heaven x20, Flutter Kicks

Numberama: 10

Namerama: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker

Pledge and COT

Announcements: Rotating Q at Faultline Saturday 0600; Still opening for Bedrock P200 team

Devo: If you want change around you in your job, family, friends, start with yourself first.  Look at what you can do.

Moleskin: the Door #1 (Mobo) or Door #2 (Cheetah) to Q turned into only Door #1 (Mobo) since Cheetah thought he might be late.  Imagine that! So the Pax had no choice.  Everyone was better for it.

So Many Activities

  • When: 20201203
  • QIC: Motherboard
  • The PAX: Placebo, Hacker, Masterload, Cheetah


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Conditions: Upper 40s, dry and dark.

FNGs: none

COP: TTTx10, Imp Walkersx10, LBACs, Mosey/Indian Run around Doty to the block house. Grab blocks and one log. Return to open area.

The Thang:

Pax does rotating exercise while one of Pax flips log 10x out and 10x back.

Exercises: Ovhd Press, Curls, Merkins, Flutter Kicks, Jump Squats, Damn Its, Monkey Humpers, LBCs, Mountain Climbers, LBACs

After 1st rotation of exercises completed, take mosey around park. Return and repeat rotating exercises.

Mary: Flutter Kicks until time up.

 

  • When: 20201029
  • QIC: Motherboard
  • The PAX: Placebo(R), Cheetah, Green Thumb, Masterload, Hacker, Creeper, Wing Nut


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Conditions:  Cloudy and slight rain – perfect for a beat down.
Warm Up: SSH, IMP Walkers, TTT
Mosey to shed, get block and meet in Parking Lot.
Workout:
20 Pushups on curb, take lap around parking lot, rinse and repeat x 5
20 Flutter Kicks, take lap around parking lot, rinse and repeat x 5
Mosey w/ block to corner of park.
20 Curls, run to end of sidewalk 20 LBCs, return, rinse and repeat 2x
Mosey w/ block to open area of park.
20 OHP, 20 WWI Sit Ups, rinse and repeat 2x
Murder Bunnies back to flag.
20 Monkey Humpers
Stow Blocks, return to flag
Mary: Pickle Pounders, Protractor
Moleskin: One of PAX who shall not be named was more concerned about keeping dry and clean for Liquifaction than getting down and dirty.  The Q  made sure that didn’t happen.

https://f3summerville.com/2020/10/30/13554/

It Didn’t Rain

  • When: 20200917
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Spooky, Masterload, Hacker, Creeper, Space Balls, Wing Nut


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Weather:  Calm between the driving rain storms

Warmup: TTT, Monkey Humpers, SSH Variations

THANG:  Mosey to shed and get block return to open grass area.   Q calls the Exercise of choice and the PAX runs to first spot (5 Burpees), returns to start, runs to 2nd spot (10 jump squats), returns to start, runs to end of open area (15 Merkins), returns to start.  Plank up until 6 in.  Rinse and repeat.

Exercises: Up and Overs, Curls for Girls, Ovhd Press, Damn Its,

Change up of routine to 5 Burpees, 10 Monkey Humpers, 15 WWI Situps and all returns running backwards

Exercises: Tricep Extensions, Bent Over Rows, Flutter Kicks

Stowed blocks.

MARY:  No time for Mary

Moleskin:  The Q was unpredictable on the number of reps which kept the PAX wondering how many at the start and not knowing how many more were left to do.  That’s what makes being the Q better than being one of PAX. Placebo provided the Bourbon Balls to cap off a good night.  Cheers!

Devo:  As a HIM, you need to be deliberate and intentional in your actions.  Don’t say “I don’t care”.  Be the leader.

Desconstructed Swampfox

  • When: 20200709
  • QIC: Sofia
  • The PAX: Prayer Request, Redo, Hacker, 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: Nice and muggy

FNGs: no FNGs

COP:  SSH (x15), TTT (x15 IC), Imperial Walkers (x15 IC)

The Thang:

In preparation for the monthly fitness test at The Ditch, to be held end of the month, YHC decided to deconstruct the Swampfox. The Swampfox monthly fitness test is comprised of 20 reps of the following: burpees, V-ups, and squats w/ block. This is then followed by a run down to towards the end of the trail and back to startex. This is conducted OYO for max “laps”.

Today YHC broke the Swampfox into 20 hand release merkins, 20 bobby hurleys, run to towards end of trail, 20 squats (no block), 20 V-ups, run back to startex. Rinse repeat together as one unit.

Mumble chatter: V-ups performed on your back … not to be confused with VBAC (Vaginal birth after c-section) 😉

Numberama: 5

Namerama: Prayer Request, Tinder, Hacker, Redo, Sofia

Pledge and COT

Announcements: All of them

Devo: 1 Cor. 10:13-14

It’s Good to be King

  • When: 20200605
  • 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: 73 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Today was the monthly Fitness Test for The Den.  It is the King of the Corner.

The Pax completes 10 rounds of the following exercises as fast as possible.  Fastest time is the King for the month.

20 OHP, 20 squats with block, 20 curls, 20 LBCs, and sprint 30 yards and complete 10 burpees.

 

Mary:

No more (see above)

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Thumper, Weezer, Hacker, Outhouse, and Uga

Pledge and COT

Announcements:

Devo: The devo was the Qs perspective on the world response to the murder of George Floyd.  Listen to what people are saying.  Racism and prejudice are unfortunately constant realities in the world.  For any that think because they “aren’t racist” there isn’t a problem, they are part of the problem.  The hope is not for protest to stop, but for the world to change.  At some point, we must judge people for who they are, not the color of their skin.

Moleskin:  We has quite the competitive fitness test today.  Outhouse won by half a round, but Weezer and Uga gave chase the whole time.  Outhouse was inspired by the memory of his good friend and the loss of his father.  Good win in his honor!

The Ditch 01/02/20: New Year New Legs

  • When: 20200102
  • QIC: Bedpan
  • The PAX: Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama


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Intro: YHC picked up the Q & most Q’s for Thursday’s for the Ditch in January. Thought it be smart to remind the PAX that everyday is leg day even if it’s a new year.

Conditions: mid 40s, no precipitation

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

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:
Grandfather clock’s IC x10, TTT x10 IC, Big Kohunas x10 IC, Don Quixote x10 IC, OHC x10 IC, Merkans x20 OQ.

The Thang:
Grab a block, head to pavilion.

1st Round OQ: 20 Step Ups Each leg, run around tennis courts to the wall, Wall Sit for 1 minute, Lieutenant Dan’s (lunge, lunge, squat) down basketball court, run back to pavilion, 50 Curls w/block.

2nd & 3rd rounds were OYO.

stow blocks, head to flag

6 Minutes of Mary:
11 Burpees for train OYO, 20 WW1 Sit Ups OQ

Recover Recover

Numberama:
7

Namearama:
Bedpan, Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama

Announcements:
Pray for Discount, Sakrete & Futurama’s brother. No further region announcements.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Don’t lie to one another, seeing that you have put off the old man with his doings, and have put on the new man, who is being renewed in knowledge after the image of his Creator.
– Colossians 3:9-10

A 2008 Dominican University study found that people are more apt to fulfill goals when they write them down. While I’m sure that is true, I also know that when we make our desires known to God and give our lives to Him we are more successful and accomplished than even we can imagine. So, beginning today, talk to Jesus about your goals. Ask Him for wisdom and guidance to get there — or to go someplace even better that He has planned for you. Every day with Jesus is one of renewal. New Year, New Goals needs New Legs.

Moleskin:
YHC doesn’t skip leg day. Glad to hear Chedda has the Q Saturday because YHC will be DR with basketball.

Numberama with Olaf

  • When: 20191213
  • QIC: Olaf
  • The PAX: Tinder, Hacker, Used To, Mr Feeny, GI Jane, Outhouse, Brokeback, Tecmo


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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: 40s

FNGs: None

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10, Don Quixote (IC) x15,  LBAC

The Thang:

Grabbed a block and did Whole Lotta Numberama.  YHC picked exercises that had 2 positions (i.e. merikins, Low Plank and High Plank).  YHC would start as 1 and go to the first position and pax would go around in numberama and moving to the first position when they called their number. When it got back to YHC, we would call 1 again and move to the next position.  Rinse and repeat until YHC was tired or tired of the exercise.  Some of the exercises were:

  • Merkins
  • Squats
  • Flutter Kicks
  • Derkins
  • Lunges
  • Xs and Os (on the block)
  • Curls (Done by stopping 1/2 way)
  • Leg Lifts (6 inches to 45 degrees)
  • Upright rows

Mary: Done in The Thang

Numberama: 9

Namerama: Tinder, Hacker, Used To, Mr Feeny, GI Jane, Outhouse, Brokeback, Tecmo, Olaf

Pledge and COT

Announcements: Pray Request for Tommy and Henry family

Devo: YHC brought up discussion with his Mom the other day and how she was very negative and he realized that it was out of a fear that everyone was out out to get her and had an ulterior motive.  Do we miss out on God because we live in fear like this?  It’s not a great way to live.

Moleskin:   YHC promised this one on Wednesday and again was pretty good…