Headgear Archives - F3 Summerville

Staying Alive (formerly known as suicides) Part 1

When: 20180806
QIC: Minivan
The PAX: B-Wax, Old Flame (Respect), Caterpillar, Bob Jones (Respect), Mack, FNG – Devito, X-Ray, McFly, 50-50, Headgear, Next Chapter, Space Cowboy, and Minivan

2018-08-06 by Minivan Leave a Comment

Intro: 13 men beat the FOO and bettered themselves and pushed each other for part 1 of the Staying Alive 4-part series at Faultline.

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

Weather: 74 and very humid

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: One

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

15 SSH IC, 10 LBAC F/B IC, and 10 TTT IC

The Thang:

The Pax donned their reflective gear and started running. We finished when we reached Hutchinson Square light pole number 7, middle of the square. Staring at pole #7 and working back and forth across the parking area the length of the park. We did exercises each time pole #7 (base) was touched and at each of the other poles. Exercises are listed below.

Exercises:

Base – 10 Leg raises
All other poles – 10 Alt. heel taps (10 each side)

When everybody was done, we moseyed back to the flag, stopping at random points and the same exercises were called by those that are either new to Qing or haven’t in a while. Good job men.

Mary:

WWI sit-ups called by 50-50, Guantanamo 1x

Numberama:

Namearama:

B-Wax, Old Flame (Respect), Caterpillar, Bob Jones (Respect), Mack, FNG – Devito, X-Ray, McFly, 50-50, Headgear, Next Chapter, Space Cowboy, and Minivan (QIC)

Announcements:

Old Flames birthday bridge run for Children’s charity, Fundraiser for Stringbean’s daughter

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Headgear

Field of Dreams

When: 20180622
QIC: City Slicker
The PAX: Headgear, Borland, Bob Jones (Respect), Good Times, Lake Effect (Respect), The Notebook, Minivan, Johnny 5, Space Cowboy, Testify, X-Ray (Respect), Bee Wax, Dri-Prime, Radar (FNG)

2018-06-22 by City Slicker Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Thick humidity all around

FNGs: Disclaimer given, welcome FNG Radar!

COP:

Thru the tunnel 10x IC
Imperial Walkers 10x IC
LBAC’s F/R 10x IC

The Thang:

Bataan Death March
- Lineup in one line for a mosey around the park. Last man in line drops and does Burpees 5x and then runs to the front of the line. Once he takes off, the new last person drops, etc.
- We rounded the park 3x for a total of ¾ of a mile.
Head to the tennis courts and lineup on the end line.
Wall of Fire
- Partner up. While PAX are holding People’s Chair against the fence, partners take turns doing the following:
  - Merkins 10x each
  - LBC’s 10x each
  - Burpees 10x each (once you stop, go off to the side and next PAX goes. If you complete and your partner stops, step off to the side with them and you will complete the reps they have left with them)
Dora
- Same partners as before. Partner 1 will perform each exercise below as Partner 2 backpedals to the fence & sprints back to continue the exercise. Flip Flop.
  - Burpees 50x
  - Squats 100x
  - LBC’s 150x
  - Merkins 100x
  - American Hammers 50x IC
Head back to the flag.

Mary:

X’s & O’s 10x on Q
WWI Sit ups 20x on Q
Flutter Kicks 30x IC

Numberama: 15

Namerama: Headgear, Borland, Bob Jones (Respect), Good Times, Lake Effect (Respect), The Notebook, Minivan, Johnny 5, Space Cowboy, Testify, X-Ray (Respect), Bee Wax, Dri-Prime, Radar (FNG)

Pledge and COT

Announcements:

Convergence @ Doty – 7/4
Carolina Reaper – 7/14
GORUCK TL – 8/10-8/11
Old Flame’s Charity Birthday Run is 8/11 starting between 2pm and 3pm. Running 52 miles. Carolina Children’s Charity is what he is raising money for.
GORUCK TLL – 10/5-10/7

Devo: The same voice that says “give up” can also be trained to say “keep going”. – unknown

Moleskin: The saying in Field of Dreams is “If you build it they will come.” Apparently at Faultline, it goes “If City Slicker Q’s it they will come.” The PAX just kept showing up and pushed themselves from the get-go. The Bataan Death March was much longer than expected @ 3x around the park due to the number of PAX. The humidity was out in full force this morning and I think everyone was eating it while they ran. Great job by all the PAX!

Again, welcome to FNG Radar! This dude pushed himself like he has been coming out for a while and is a great addition to F3 Summerville.

Fun at the Square

When: 20180615
QIC: Minivan
The PAX: B-Wax, Lake Effect (Respect), Headgear, Space Cowboy, and Minivan

2018-06-15 by Minivan Leave a Comment

Intro: 5 beat the FOO and bettered themselves and pushed each other.

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

Weather: 73 but felt like 83ish (according to Accuweather)

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

15 SSH IC, 15 LBAC F/B IC, 10 TTT IC,

The Thang:

YHC grabbed the flag and PAX mosied to Hutchinson Square where we performed the exercises at each light pole, lunge walking to each. We started at 1 rep at the first pole and increased by 1 at each pole. 13 poles down and 9 back. Total of 136 reps.

Exercises:

Merkins

Squats

Mary:

B-Wax called Mary, American Hammer, Flutter kicks, Pickle pounders

Numberama:

Namearama:

B-Wax, Lake Effect (Respect), Headgear, Space Cowboy, and Minivan (QIC)

Announcements:

Father’s Day converence

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by B-Wax

Moleskin:

YHC was wanting to do this kind of workout but thought it may be too easy and thought about adding in burpees. Cheetah did this on a Saturday and it was a good one. Decided to do this with the original plan but may include burpees and bear crawls to a future one. Be on the lookout.06/15

Tic Toc Merkins

When: 20180418
QIC: Magoo
The PAX: Horshack, Bob Jones, Headgear, Space Cowboy, Kraps, Catepillar, X-Ray, Peg, Lake Effect

2018-04-23 by Magoo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 51 degrees, slightly damp from morning rain

FNGs: None

COP: SSH x 20 IC, TTT x 15 IC, Don Quixote x 15 IC, High Knees IC x 15

The Thang:

All PAX ran to Jingles Hill. Introduced Tic Toc Merkins (plank extends to 1 o’clock, then 2 o’clock …all the way to 12 o’clock). Performed 12 CW Tic Toc’s at bottom of hill, then sprint to top, performed 12 CCW, then jogged back down hill. Repeated at intervals of 10, 8, 6 and 4. Then mosied back to flag for Mary.

Mary: LBC’s x 20 IC, High Crunches x 15 OQ, Heels to heaven x 15 OQ, Pickle Pounders x 10 IC, Heel taps x 10 IC, Mosquito slappers x 10 IC.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Spoke of fear of failure, how we let that fear keep us in chains, unable / unwilling to step up and be the men we are called to be in our culture. Explained that failure is ok, normal even, and we should embrace it for the knowledge and humility it provides.

Stepping Up Workout #1

When: 20180226
QIC: Magoo
The PAX: Greenbags, Headgear, craps, Beewax, MiniVan, Catepillar, Lake Effect, Bob Jones, Cowtipper

2018-04-08 by Magoo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Upper 40’s, clear and dry

FNGs: None

COP: SSH x 10 IC, TTT x 10 IC, SSH x 20 IC, Imperial Walker x 20 IC, SSH x 30 IC, LBAC’s OYO x 30 seconds each direction

The Thang:

Workout loosely paralleled 3 key components covered in the first section of Dennis Rainey’s book Stepping Up. These components were:

North Star – Submitting to an ultimate authority (Jesus Christ) in order to gain insight /direction for our lives
Fear of Failure – Keeps us from ‘stepping up’ into our ultimate responsibilities as men.
Assistance from others – At times you WILL screw up, rely on those closest to you for help / guidance.

We began workout by having each PAX grab a block. I then explained that they would carry this block during the entirety of the w/o (with exception of blockees – covered later). Block was to represent the weight of our ultimate responsibilities in life – wife, kids. I then explained that we would be working our way back to the ‘north star’ – flag. Keep your focus on that as the ultimate destination. Symbolizes our focus on allowing Jesus to guide our lives and give us direction as we go.

All Pax then performed indian run to jingles hill. At that location, we performed the following as a group: squats with the block x 25 OQ, Curls for the girls x 30 OQ, Block Press x 40 OQ, WWI sup with block x 25 OQ, Damnits x 20 OQ. We then mosied to corner of Hickory. At that location we performed 50 blockees, in sets of 10 each. As each pax hit failure during that process, they were advised to plank on block. We then mosied towards the flag and stopped halfway for the following: PAX paired up. One pax took battle buddies’ block and performed 20 curls OQ while partner did 20 high crunches OQ, then each pair switched exercise and blocks. Also performed this series with shrugs / WWI sups. PAX then mosied to flag for recovery.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Performed by Headgear, followed details of first section of Stepping Up book.

Modified Murph

When: 20180226
QIC: Magoo
The PAX: Greenbags, Headgear, craps, Beewax, MiniVan, Catepillar, Lake Effect, Bob Jones, Cowtipper

2018-03-21 by Magoo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 51 degrees, slightly damp from morning rain

FNGs: None

COP: SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC, LBAC F/R x 15 IC

The Thang:

Performed a modified murphy sequence workout;

All Pax went to one gazebo and performed 10 pull ups utilizing picnic table, 20 merkins, and 30 air squats. We then repeated this sequence. All pax then ran a circle around tennis courts and back to same gazebo. We repeated this circuit 3 times for a grand total of 60 pull ups, 120 merkins, and 180 air squats and unknown collective distance of running.

Mary: 15 Heal taps OQ, 15 mosquito slappers IC, 15 bicycle crunches IC, 15 pickle pounders IC, 15 WWI SUP’s OQ, 15 WWII SUP’s OQ, 5 sets of 15 LBC’s OQ separated by 10 seconds each.

Numberama, Namerama, Announcements, Pledge, COT

Devo: After attending a mens conference over the weekend I was challenged to evaluate my level of leadership in 9 categories, consisting of how I tend to my families physical, emotional, and spiritual needs in the following 3 areas: Provide, Protection, Stewardship. I.E. – How do I protect my children/wife’s spiritual needs, do I provide a safe environment where my children’s emotional needs can be met, etc. I reminded pax to be intentional in these areas and see if there are a couple of areas they can identify today in order to improve on tomorrow.

54 Cards of Pure Awesome

When: 20180302
QIC: Minivan
The PAX: Bee Wax, Lake Effect (Respect), X ray (Respect), Bob Jones (Respect), Little Elvis, Dick Poke Jr, Headgear, FNG- Blue Hornet (Respect), Nacho Libre, Bellator (Respect), Hickory Stump, Space Cowboy, and Minivan

2018-03-02 by Minivan Leave a Comment

Intro: 13 beat the FOO and bettered themselves and pushed each other.

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

Weather: 59 and felt a little cooler

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: None

COP:

15 SSH IC, 15 TTT IC, 15 LBAC F/B IC, 50 Flutter Kicks IC

The Thang:

PAX were treated to a BC where we used 54 cards (2 jokers). Here are the exercises/suits.

Exercises:

Spades – Burpees

Clubs – Jump Squats

Diamonds – Merkins

Hearts – Iron Cross

Mary:

A medley of Box Cutters, Flutter kicks, American Hammer IC, WWI Sit-ups, and The 100

Numberama:

Namearama:

B-Wax, Lake Effect (Respect), X-Ray (Respect), Bob Jones (Respect), Little Elvis, Dick Poke Jr, Headgear, FNG- Blue Hornet (Respect), Nacho Libre, Bellator (Respect), Hickory Stump, Space Cowboy, and Minivan (QIC)

Announcements:

Mud Run, Running events

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin:

YHC was wanting to do a deck of cards type BC but didn’t really have a spare deck, that’s a lie, I just don’t know where it is. I found a nice little app called Sweat Deck where you can assign exercises to the suit. It made this morning fun. We completed 105 reps of each exercise plus two laps.

Faultline Balancing Act (With Sabers)

When: 20180117
QIC: Greenbags
The PAX: Borland, Minivan, Caterpillar, Headgear, Greenbags

2018-01-18 by Greenbags Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 38 degrees, cold and dry

FNGs: None

COP:

YHC missed his scheduled Q a week before. Arrrrrrggggghhhhhh! So I picked up this Q to make it up to the men of Faultline. AOQ Minivan said he was looking forward to a workout with the infamous PVC Pipes (we now call them Sabers) so I had to deliver.

This workout is a modification from Tuesdays BC at the Jones.

Start:

Each man grabbed a saber (8lb, 5 foot by 1 1/4 PVC pipe filled with sand) out of YHC’s truck:

Saber Jacks 20x’s IC
TTT – 10x’s IC
Mountain Climber Merkins – 15x’s IC
Saber Raises 20x’s IC
Good ole Stretch – Middle, left, right pax with the 10 count

The Thang:

Mountain Climber Sprints with Sabers for 40 yards 4x’s (pax performed 4 count 10x’s Mt. climbers after completing the 10th Mt. C they sprinted 40 yards)

Mosey to Block Pile… but wait… “oh look pull up bars!”

YHC can’t pass up a chance to do pull-ups!

Alternate Alternating Pull Ups 6 reps for 2 sets (take advantage of the equipment on the AO. Jump and do 6 total pull-ups)

Grab a block – Head back to AO and lets work on our balance.

PAX did 2 rounds of the following. First round with Sabers. Second Round with Blocks

One leg squat 10x’s each leg OQ
Incline Merkin One Leg Up 5x’s IC (on block)
One leg reach down 5x’s each leg OQ
Dips One leg up 5x’s IC (on block)
One Leg Star Squat 2 sets each leg. (10 count IC)
Decline Merkin One Leg Up 5x’s each (on block)
One Leg push press 10x’s IC
Block get ups 5x’s

Mosey around AO with Sabre between Sets

Repeat above balancing exercises this time with block

Mary:

Saber Flutter Kicks 10x’s IC
Group Squat 30x’s OQ

Numberama: 6

Namerama: Minivan, Headgear, Borland, Caterpillar, Greenbags

Pledge and COT – Done

Announcements:

Known updates on brother Picasso.
Helping Stalker and Cannoli at veterans home

Devo:

The illusion of a balanced life.

YHC turns 40 at the end of the week and because of it I’ve sat down and reflected on life.

Life isn’t about trying to obtain the perfect balance. You will drive yourself and those around you crazy trying to chase a “balanced life”. It’s a unicorn.

You will not have 8 things to do and exactly 3 hours per day to give to your spouse, your kids, your business, your church, eating, studying, watching tv & F3.

The important thing is to recognize what “season” are you in. And just like our balance exercises taught us during the BC, it’s about counterbalancing. Sometimes you’re going to have more weight on one leg due to certain circumstances so you have to counterbalance with the rest of your body to make sure you don’t fall over.

Due to the season, you’re in, in your life, you might have to have more weight in your…

…marriage!

…business!

…kids!

…school!

…ministry!

…etc!

And that’s ok. Recognize that season and prioritize it and other things will fall into place to counterbalance you.

Moleskin: YHC’s second go around with this BC. PAX appreciated the Sabres and bump up to the block. The balance exercises seem to be a refreshing break and an eye opener for the PAX. Most of us don’t pay attention to the importance of balance as we get older. And more important do exercises to improve and maintain it. Based on the overwhelmingly positive feedback I will introduce the base of this workout to the various AO’s over the next week.