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Free Outdoor Morning Workouts To Build Community Leaders

Cutting Diamonds @ The Jones

  • When: 20180807
  • QIC: Bed Pan
  • The PAX: Cisco, Dorothy Mantooth, Heebee Geebee, Houdini, Luigi


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Intro: YHC really enjoyed his Torture Triangle at Accelerator last Thursday.  He wanted to do something similar at his Q for the Jones today.  He then created The Diamond workout a couple days prior to the Q date which incorporates the entire field and running to 4 diamond shape points on the Danny Jones field.  It was time to start Cutting Diamonds @ The Jones!

Conditions: Humid, dark, mid to upper 70s, no rain, cloudy

Shortcake Special (Before the BC): none

Ruckers: none, DMT is supposed to start soon though!

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:
Grab a block from the shed

SSH x20 IC

Damn Its x14 OQ

TTT x12 IC

The Thang: 
The Danny Jones field is 100 yards.  YHC had the PAX do 1 exercise for the first 50 yards w/block starting at the Goal Post, then another different exercise for the next 50 yards to the other Goal Post w/block, then run around the ENTIRE field once w/block but stop (4 times) each 50 yards to do 5 burpees.  GP stands for Goal Post, 50 stands for…50 yard line.

1st Set of The Diamond:

GP to 50 – Inch Worm Merkan w/block OYO (for every step do 1 Merkan w/block)…plank till 6 is in

50 to other GP – Bobby Hurley w/block OYO (for every 2 steps do 1 Bobby Hurley w/block)…plank till 6 is in

1 Lap w/block and With Burpees: run around field, stop each 50 yards to complete 5 burpees (in total 20 burpees) OQ

This lasted 20 minutes

 

2nd Set of the Diamond:

GP to 50 – Overhead Press Squat w/block OYO (for every 3 steps, squat then do a Overhead Press w/block)…plank till 6 is in

50 to GP – Glockees w/block OYO (for every 5 steps do a Glockee…we accidentally did Blockees for the first 25 yards then YHC remembered it was supposed to be Glockees)…plank till 6 is in

1 Lap w/block and With Burpees: run around field, stop each 50 yards to complete 5 burpees (in total 20 burpees) OQ

This lasted 20 minutes

stow blocks

 

6 Minutes of Mary: 
Suit Cases x22 IC – these are a 4ct exercise, BEGIN by being on your butt with your feet off the ground and knees up pointing toward your head (like a LBC position), THEN extend legs outward pointing the opposite direction of your head (like the start of the Iron Cross position, THEN bring your legs back in (back to LBC position, THEN do a LBC. That is 1 complete Suit Case exercise.

Heels to Heaven x30 OQ

Recover, Recover

Numberama: 
6

Namearama:
Bed Pan, Cisco, DMT, Luigi, Heebee Geebee, Houdini

Announcements:
Pray for Hot Spot and his mom.  DMT is doing a couple runs and rucks in the coming future.  Remember there is an unofficial workout going on at the Goose Creek Rural Fire Department on Red Bank Road (tuesdays 6pm).

Pledge of Allegiance: the Pax

BOM: (Prayer)
Led by Bed Pan

Devo:
Led by Bed Pan

Acts 20:35  “In all things I gave you an example, that so laboring you ought to help the weak, and to remember the words of the Lord Jesus, that he himself said, ‘It is more blessed to give than to receive.’ ”

YHC read this yesterday and thought it was really inspiring and upbringing, along with the devotional that followed the Bible verse.  YHC has been stressing about the idea of him starting Nursing School @ Charleston Southern in a few weeks.  He has thought, stressed and talk to his parents a couple days ago if this is the right thing for him and how hard it will be to complete.  When he read this devotional yesterday it encouraged him to be optimistic and that how helping the weak and helping people in general is good for the community (just like F3 does).  Be that 2 sided spoon of helping with our bodies and with our spirit.  Giving is always better than receiving in the end.

Moleskin:
This was another tough workout for everyone.  It lasted the entire time and it pushed everyone to their limits.  Would highly recommend doing this workout if their is a field available.  Good job everyone!

Four Corner Guessing

  • When: 20180710
  • QIC: BedPan
  • The PAX: Luigi, Cisco, DMT, Heebee Geebee, Suave, LottaLove


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Intro: YHC signed up to Q twice this month @ The Jones.  YHC wanted to make one of his Q’s somewhat entertaining, while the majority of the Q was straight up kicking ass so YHC created Four Corner Guessing.

Weather: A bit below 70 degrees. Felt great, the grass was damp and cold. No rain

FNGs: None

COP:

Gave disclaimor

Reverse LBAC x8 IC, LBAC x7 IC

Reverse TTT x8 IC, TTT x7 IC

THANG:

4 Corner Guessing, one person of the PAX (that YHC chooses) guesses (1) or (2), while another person of the PAX (that YHC chooses) holds either (1) or (2).  If the person guesses it right, then we do that excercise that is listed as that number for that corner on YHC’s winkie, if it is not guessed right then we do the number that was being held in the other person’s hand for that corner.  For instance, assuming #1 is Merkans and #2 is Squats (the PAX do not know which excercises are which, they are listed on YHC’s Q sheet/winkie)…and Luigi guesses #1 but Cisco was holding #2 then we do number 2 (Squat) for that corner.  Rinse, repeat for each corner (there’s 4 corners).

1st Corner: #2 was guessed. Calf Raises w/block IC. Do 10 reps, run 25 yards w/block, stop. Do 9 reps, run back 25 yards w/block, stop. Do 8 reps, run 25 yards w/block, stop.  Continue this pattern until you get to 0 reps and you end up back at the first corner.  After this excercise is completed move to the 2nd corner.

2nd Corner: #2 was guessed. Blockees w/block (obviously) IC. Do 10 reps, run 25 yards w/block, stop. Do 9 reps, run back 25 yards w/block, stop. Do 8 reps, run 25 yards w/block, stop.  Continue this pattern until you get to 0 reps and you end up back at the second corner.  After this excercise is completed move to the 3rd corner.

3rd Corner: #1 was guessed. Overhead Press w/block on Q. Do 10 reps, run 25 yards w/block, stop. Do 9 reps, run back 25 yards w/block, stop. Do 8 reps, run 25 yards w/block, stop.  Continue this pattern until you get to 0 reps and you end up back at the third corner.  After this excercise is completed move to the 4th corner.

4th Corner: #1 was guessed. Flutterkicks w/block in IC. Do 10 reps, run 25 yards w/block, stop. Do 9 reps, run back 25 yards w/block, stop. Do 8 reps, run 25 yards w/block, stop.  Continue this pattern until you get to 0 reps and you end up back at the 4th corner.  After this excercise is completed move to the 1st corner.

After this, the PAX and YHC ended back at the first corner.  YHC wanted to do a Reversed Indian Run part of the COP but there was a ton of people on the track.  There was still plenty of time to do one lap after we did the Four Corners so YHC chose to do the reversed indian run.

REVERSED INDIAN RUN:

as everyone is running in a straight line BACKWARDS, the person at the front turns around and runs BACKWARDS to the end of the line.  Once this person reaches the end of the line, the next person that is in the front runs BACKWARDS to the back of line.  Continue this pattern until you reach the finish line.  YHC chose to do 1 lap of this to move onto Mary.  It destroyed our legs.

MARY:

Rock, Paper, Scissors…YHC chooses someone from the PAX to be (A) and another person from the PAX to be (B).  A versus B in a Rock, Paper, Scissors duel, whoever wins, we do that letter’s excercise on YHC’s winkie.

A versus B, A won: Magoos x30 on Q

stow blocks

Recover, Recover

Numberama: 7

Namaerama: Cisco, LottaLove, Heebee Geebee, Luigi, Suave, DMT, BedPan

Announcements, Pledge, Prayer: the tour de AO

Devo: none

Moleskin: YHC thought there would be a lot of explaining, turned out that the Four Corners went by fast to do the reversed indian run and some Mary.  Sounded like it sucked enough that everyone enjoyed this morning for a kickass workout.  Btw, the grass was very cold for those flutterkicks but running backwards helped dry us off according to LottaLove.

 

BedPan and Boys Rush Through A Tough Dora

  • When: 20180626
  • QIC: BedPan
  • The PAX: Gandhi, Houdini, Heebee Geebee, Luigi, Cisco, Dorothy ManTooth, Igloo


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Intro:  YHC recently became an official Q.  Saw some empty slots open to Q at The Jones and pursued to do so.  YHC has also never Qed a Dora workout before (until today).

Weather: below 80 degrees, cloudy, a bit humid

FNGs: none

COP:

Before YHC and the PAX began warming up, a local North Charlestonian told us that we need to move our blocks, tires, etc. to this shack near the pool at some point.  The city of North Charleston doesnt like the Jones having all our equipment under the bleachers for some reason.

Imperial Walkers x10 IC

Hill Billy x10 IC

SSH x20 IC

Grab a block and a partner, head to the field under the goal posts

THANG:

Do 200 Merkans w/partner OYO (as one partner runs 100 yards and back, the other person does the excercise, switch roles)

Do 200 Squats w/partner OYO (as one partner runs 100 yards and back, the other person does the excercise, switch roles)

Do 100 Overhead Press w/partner OYO (as one partner runs 100 yards and back, the other person does the excercise, switch roles)

Do 100 IC Calf Raises w/partner OYO (as one partner runs 50 yards and back, the other person does the excercise, switch roles)

Do 50 Tricep Extensions w/partner OYO (as one partner runs 50 yards and back, the other person does the excercise, switch roles)

Do 50 Kettle Bell Swings w/partner OYO (as one partner runs 50 yards and back, the other person does the excercise, switch roles)

Blockees x15 IC

Farmer Carry Race (your partner at the 50 yard mark without blocks, one partner at the goal line with the blocks, run/farmer carry your blocks to your partner, hand them off, partner runs back with the blocks to the goal line.  Whoever wins does not have to do 10 MORE blockees.)

Blockees x10 IC [Heebee Geebee and Luigi won the farmer carry race, they did the blockees with everyone anyway 🙂 ]

Stow the blocks, go back to the flag

MARY:

YHC had a good bit of mary planned but we needed time to move the tires at least @ The Jones

Burt Reynolds x10 IC

YHC told the PAX to help move the tires into the shack

 

Recover Recover

Numberama: 8

Namaerama: Gandhi, Houdini, Heebee Geebee, Luigi, Cisco, Dorothy ManTooth, BedPan, Igloo

Pledge, Prayer, Announcements: pray for Igloo’s wife (she has something important coming up), July 4th convergenance

Devo: Job 28:28 “To man he said, ‘Behold, the fear of the Lord, that is wisdom. To depart from evil is understanding.'” The Authority of God, putting God in your life and respecting His laws.

Moleskin: Created this Dora last week after my last Jones’ Q.  Thought everyone enjoyed it.  It pushed everyone.  The moving of equipment cut out some Mary but that is okay.  YHC was also in a rush to get home to get showered for a doctor’s appointment.

 

Bed Pan Leads The Jones

  • When: 20180503
  • QIC: Bed Pan
  • The PAX: Houdini, Heebee Geebee, Cisco


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Intro: Bed Pan saw that The Jones needed help. Being the spry 19 year old that he is, he wanted to give his second Q a try there. With approval from Lotta Love, Bed Pan crossed the mighty I26 and landed at his home away from home.

Weather: Not sure but probably natty

FNGs: None

COP:

TTT x15 IC

Squats x20 IC

Don Quixote x15 IC

THANG: Grab 2 blocks and space them about 50 meters apart.

Round 1: Do 5 burpees, run 50 meters, do 5 more. Rinse repeat for 10 minutes. Winner doesn’t have to do 10 more burpees.

Round 2: Same deal, but with Curls

Round 3: Same deal, but with Squats.

Fire truck came by so they did 10 burpees somewhere in there.

Heebee Geebee won all 3 times.

No time for Mary.

Pledge Prayer Announcements

Devo: Bed Pan (hydrate)

Moleskin: I wasn’t there but from what Cisco said, Bed Pan did well. Bed Pan has been with us since October last year, and has come a long way from his first Merlot filled workout done by me😎. Glad to see the Q juice is rising up his favorite flavors list.