Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tsunami Sharks

  • When: 20190104
  • QIC: Sugar Mountain
  • The PAX: CiCi, Hairy Winks, Discount, Cisco, Recount, Hard Drive, Hanging Chad


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Disclaimer: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

WET

FNG: None

COP: 4 links of each

Motor Boat, Nothing but Arms, Fist Pounders, Ziper, Nothing but Tips, Beer Can Holders, Dolphin Kicks

The Thing: Because of the length of the pool the monthly fitness test The Shark has been modified. We now do 10 minutes as many links as you can do.

Sugar Mountain 56

Discount 24

Cisco 34

Hard Drive 50

Hanging Chad 40

Recount 42

Hairy Winks 48

CiCi 44

The rest of the time was spent moving a 10 lbs medicine ball from one side to the other. On the bottom of the pool.

Announcements

Pledge

BOM

Hard Drive VQ

  • When: 20181214
  • QIC: Hard Drive
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Recount


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Warmup: Swim 10 Lengths

Thang:  2 Laps of Each Stroke, 4 Cork Screw, 4 Fist Swimming, 4 Fingertip Drag, 5 Ascending Sprints, 4 Free Style Recovery, 4 Corkscrew, 2 Sprint, 2 Slow Breaststroke, 2 underwater, 2 butterfly, 2 corkscrew, sprints at the end. 4 Cool Down Laps

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Hard Drive

4 Quarters

  • When: 20181130
  • QIC: Recount
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Speedo


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Warmup: Swim 4 Lengths

Thang: The number four came to mind so we did everything in increments of four.

4 length warm-up
4 length buoy swim
4 length kick board
4 length buoy swim
4 length kick board
4 length no touch
4 length freestyle
4 length breaststroke
4 length backstroke
4 length butterfly
4 length no repeat
4 length 3/4
4 length cool down
4 length 3/4
4 length cool down
4 Hussein bolt
4 cool down
4 Hussein bolt
4 cool down
4 lengths underwater
4 lengths recover

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

 

Recount

Hairy Winks Takes the Lead at Tsunami

  • When: 20181026
  • QIC: Hairy Winks
  • The PAX: Hairy Winks, Toto, Hanging Chad, Recount, Lotta Love, Hard Drive, Cisco, Redo, Canadian Bacon, Sugar Mountain,


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Conditions: WET!!! Its a swiming AO.

FNG’s None

Warm ups:

10 links Freestyle

4 links Motor boat

4 links Beer can holders

4 links Motor boat

2 links Butterfly

4 links Catchups

The Thing:

Each Pax will do 1 Usain Bolt 2 links while the PAX does wall push ups, in & outs, up-downs, flutter kicks

As many links as you can in 10 minutes

Sprint recovery ladder (started with 1 sprint 1 recovery and work our way up to 1 sprint 3 recovery)

Tread water 5 minutes

up-downs 1,2,3,4,5

Great VQ by Hary Winks.  We will look forward to his next Q.

Pledge

Announcements

BOM

Today is Sponsored by the Numbers 4 and 7

  • When: 20181019
  • QIC: Sugar Mountain
  • The PAX: Recount, Cisco, Hanging Chad, Canadian Bacon, Lotta Love, Speedo, Toto, Hairy Winks


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Great push by all.

Weather N/A

Water: Wet

Warm Ups: 10 links freestyle

Pre work: All were with 4 links

Motor Boat

Beer Can Holders

3 Pull 6 Kick

Fist Pounders

Zippers

Pull Freestyle

Catch Ups

Push offs

As quite as you can

The Thing: 7’s

1 links breast strok

6 links freestyle

Pax will swim decreasing one while increasing the other until 6 links breast stroke and 1 link freestyle

1-5 updowns started with 1 and worked our way up to 5

Tread water 5 minutes

Namearama

Pledge

Ball of Man

 

 

Individual Medley not Ironman

  • When: 20181005
  • QIC: Peg
  • The PAX: Recount, Canadian Bacon, Hairy Winks, Hanging Chad, Speedo, Toto, Lotta Love


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Conditions: Moist and wet

FNGs: none

Warmup – 20 links

Partner Dora – 60 Wall pushups while partner swims down and back; Repeat with 100 wall in and outs

The Thang: IM (Individual Medley) Work

Divide into two teams of four. Relay race where swimmer does one link of the IM in the order of Butterfly, Backstroke, Breaststroke, and Freestyle. Did this twice since CB swam the wrong stroke on his turn.

Then 4 IMs with staggered start strokes.

4 link cooldown

Relay again with each swimmer doing two links of one of the IM strokes.

Relay again with each swimmer doing two links of all of the IM strokes.

Go to the middle for 5 minutes of treading water and up/downs

4 link cool down

Numberama, namearama, pledge, COT

Moleskin: We all enjoyed seeing Speedo back with us at Tsunami after his Ironman training. Great group of men who worked hard and enjoyed this workout.

 

 

Sharkbait Ooh-Ha-Ha

  • When: 20180608
  • QIC: Speedo
  • The PAX: Show Me; Recount; Hanging Chad; Hairy Winks; Speedo


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Intro: YHC was glad to be back at Tsunami after couple weeks of being out.

Weather: 70s and cool , perfect water temperature.

FNGs:  none

Warm-up: 8 links ; 4 links motor boat; 6 links; 4 links motor boat; 4 links; 4 links motor boat

The Thang:

4 X 12 links (4 easy/ 4 medium/ 4 hard) 1st @ 30 2nd @ 25 3Rd @ 20 4Th @ 15secs

10 links – free/something else

Time trial – 4 links all out

Recount – 40s

Hanging Chad – 41s

Hairy Winks – 43s

Show Me – 59s

Speedo – 30s

Cool down- 4 links

Numberama: 5

Namerama: complete

Pledge, Prayer, Announcements

Prayed for elections and those working on it as well for Sugar Mountain friend’s family who lost their young child.

Pyramid of Tsunami

  • When: 20180420
  • QIC: Speedo
  • The PAX: Toto, Hairy Winks, DHL, Speedo, Glitter Ponny, Jingles, Sugar Mountain, Ma Bell


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Disclaimer: Don’t drown

 

FNGs: 0

W/U 10 links free

2X

4 links motor boat

4 links one arm in front while the other does the stroke. Alternate each link

The Thang, Pyramid

Start with 1 link up to 10 links. Even links are sprint and odds are nice and easy.

1 link sprint; 2 links (1 sprint/1 easy); 3 links (1 sprint/1 easy/1 sprint); you get the rest.

Everything that goes up needs to go down.

 

Cool down 4 links.

Numberama: 8

Namearama: Toto, Hairy Winks, DHL, Speedo, Glitter Ponny, Jingles, Sugar Mountain, Ma Bell

Announcements: Lowcountry Splash coming up on May 26th. Sign up sign up.

Pledge of Allegiance:

BOM:

Moleskin: Another great show by the pax that continues to grow. We had two new virgins to Tsunami that did very well on DHL and Glitter Ponny. Some future locations for Tsunami were discussed as we continue to grow and be will announce more if in fact materializes.

Devo: None

Putting in work at Tsunami

  • When: 20180330
  • QIC: Peg
  • The PAX: Ma Bell, Recount, Hanging Chad, Hairy Winks, Jingles, Old McDonald, Crash, Canadian Bacon, Lotta Love, Sugar Mountain


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Conditions: Moist

FNGs: None

Warm-Up – 10 links freestyle

The Thang:

100s: 4 sets of 4 links each – motorboat, pull only, FS, IM – BF, BS, BR, FS

200s: 4 sets of 8 links each – 4 links MB plus 4 links pull only; 4 links other than FS plus 4 links FS; 4 links easy plus 4 links tempo; IM – 2 BF, 2 BS, 2 BR, 2 FS

400: 16 links – 8 links easy plus 4 links all out plus 4 links easy

IM with 5 merkins after each link; 4 FS with 5 merkins after each link; 4 Pax Choice with 10 In and Outs after each link; 4 FS with 10 In and Outs after each link

3 minute tread water – one hand up and two hands up

 

Numberama, Namearama, Pledge, COT

Who’s the Q….Ma Bell wins….or does he?!?!

  • When: 20180316
  • QIC: Ma Bell
  • The PAX: Recount, Hairy Winks, Toto, Lottalove


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

 

Disclaimer: Don’t drown

 

Weather: cool 50’s but doesn’t matter when the pool is heated to ~80

 

Shortcake Special: Shortcake don’t swim!

 

Ruckers: This wouldn’t be a good idea here

 

FNGs: 0

 

W/U 10 Links

11’s one side up/downs

Free to the other

Merkins (that’s right, I was deemed an A HOLE already, so kept it going throughout the week) Get out of the pool and do merkins!

Drill back to the other side

 

Timed swim-10 links-20 seconds each link. Start on 00 then go, every 20 seconds you go again.

 

Free style swim focusing on reach until the 6 is in.

 

10 links choice (no Free)

 

Timed swim-10 links-20 seconds each link. Start on 00 then go, every 20 seconds you go again.

 

Recount wanted a relay, so relay it was. 3 on 2, sounds legit by Recounts Standards.

 

Recount, Hairy Winks, Lottalove vs Ma Bell and Toto. Team of 3 does 1 link each where team of 2 does 2 links each. Team of 3 destroys team of 2. Go figure, Recount is FIRED!

 

Let’s do this again, 6 links total, the team of 3 people will have each person do 2 links. The team of 2 will have each person do 3 links. Team 2 wins.

 

Let’s go one more time. “YAY” NOT!! Team of 3 wins (barely) over team 2, we were exhausted.

 

Cool down 6 links.

 

 

Numberama: 5

 

Namearama: Hairy Winks, Toto, Recount, Lottalove, Ma Bell

 

Announcements: Mud Run, Mud Run, Mud Run. A lot of events over the course of the next few weeks, so get out and sign up. Do something good for yourself and help a good cause.

 

Pledge of Allegiance:

 

BOM:

 

Moleskin: Well, we were all standing around wondering who was going to Q. Recount told Canadian Bacon (or maybe it was Hanging Chad; either way, Recount screwed this up so there is that) he was going to do it 2 weeks ago at breakfast, however neither showed up. I had this little plan of doing burpee’s or merkins with something with getting out of the water and diving in. Since there wasn’t a lot of people there, YHC thought, let’s do it. So it was done, picked up the Q on the fly and here we are. Good times were had by most!

 

Devo: None