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.

That was stupid – Seismic 25 Aug 20

  • When: 20200825
  • QIC: Mary
  • The PAX: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack,


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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: 76 and wet

FNGs: none

COP: 25 SSH IC, 25 OC IC, 25 TTT IC

The Thang:

Indian run to gazebo corner

25 merkins OYO

Bear crawl half way down short side – crab walk remainder

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

 

Indian run to gazebo corner

25 merkins OYO

Lunge on the short side

25 squats OQ

Indian run to corner

25 merkins OYO

Sprint short side

25 squats OQ

Indian run to gazebo corner

 

Mosey to field

Staying alive with burpees – 4 cones

Mosey to Start

Mary:

50 Alt speed Flutter kicks OQ

25 WWI Situps OQ
20 Burt Reynolds each side OQ

100 Janes Fondas OQ

Numberama:

Namerama: Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Cannoli, Horshack

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

Be a Man in Your Relationship with God

There is a clear difference between men and children. Children avoid pain. Men understand pain is often necessary for growth. Children look to blame others. Men take responsibility for their actions. Children look out for themselves. Men look out for their families and friends. Choose to be a man today.

Practical Steps

  1. Today, do one act that shows you choose to put others before yourself – whether that means giving your wife a back rub after you’ve had a long day, going out of your way to help a friend, or even just lending an ear to someone when it may feel inconvenient to do so.

Moleskin:  “That was stupid” Milton’s comment on trying to bear crawl the entire short side of the AO, only to stop halfway then crabwalk as a substitute. It’s much farther than it looks…

A Roll of the Dice

  • When: 20200810
  • QIC: Pretzel
  • The PAX: Grasshopper, Rawhide, X-Ray, Splinter, Peg, Horshack, Old Flame, Space Cowboy, Minivan, Hanging Chad, Bob Jones, Caterpillar, Pretzel


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A baker’s dozen showed up at Fault Line expecting a well thought-out, carefully planned Q. What they got instead was the opportunity to mix in some running with exercises of their own choosing, leaving the rest to chance.

Conditions: Hot, but not too hot. Humid, but not too humid. Misery level was moderate.

No, not this Dice.

The Thang

Using the number five as the multiplier (honoring F3’s 5+ years in Summerville), we stopped at many points along our mosey to execute various exercises as called by the PAX. One PAX would choose an exercise, then YHC would roll a dice (yes, OK – roll a die). The numberon the die, multiplied by 5, was the number of reps we executed. We got in roughly 2.2 miles of running with five exercise stops along the way. We did three separate exercises at the first three stops, and one each at the last two stops for time. Return to the flag for five burpees.

Count-a-rama / Name-a-rama / Pledge / COT / Socially Distanced Grouping of Man

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R)


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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: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

Frisbees, Blocks, and a Deck of Cards

  • When: 20180713
  • QIC: Minivan
  • The PAX: B-Wax, Lake Effect (Respect), Fidget, Space Cowboy, Grits (Respect), Horshack and Minivan


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Intro:  7 strong beat the FOO and bettered themselves and pushed each other for a Frisbee, block, and deck of cards BC at Faultline.

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

Weather:  79 and very humid

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 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, 10 TTT IC, and 10 Mtn Climbers IC

The Thang:

Each PAX went and retrieved 2 blocks each and returned to the field.  2 cones were laid out about 20 paces apart.  We had a deck of cards were each number was doubled and Aces counted as 15 (30).

Suits and Exercises:

  • Spade – Kettlebell (180 total reps)
  • Club – Squates w/block (178 total reps)
  • Diamond – Curls with block (130 total reps)
  • Heart – Plank circles on Frisbees (168 total reps, 84 per arm)
  • Joker 1 – Farmer Carry blocks across field and back
  • Joker 2 – Bear Crawl sliding the Frisbees to the cone and back

We only made it through 42 of the 54 cards.

 

PAX stowed blocks and returned to flag.

Mary:

No time for Mary

Numberama:

7

Namearama:

B-Wax, Lake Effect (Respect), Fidget, Space Cowboy, Grits (Respect), Horshack and Minivan (QIC)

Announcements:

Old Flames birthday bridge run for Children’s charity

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

11’s and Jingles Hill – Extended Version

  • When: 20180630
  • QIC: City Slicker
  • The PAX: PTI, Thumper (Respect), Space Cowboy, Peaches (Respect), Good Times, Old Flame (Respect), Horshack, Hotwire, Grits (Respect), Bob the Builder (Respect), High Stick, Chowdah


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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: Hot and humid like a sauna

FNGs: None, disclaimer given

Intro: YHC saw that the Q spot was still open and offered to take it if no one stepped up. No one stepped up, so everyone was coming along for the ride.

COP:

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

The Thang:

  • Lineup in 2 columns and Indian Run down Hickory towards the train tracks. Stop at the corner and partner up.
    • Stay with your partner the whole time.
  • Long 11’s at Jingles Hill.
  • At the corner of Hickory, perform Burpees.
  • Run to Laurel. Every time you got to Laurel stop and do Pickle Pounders 10x IC.
  • Run to to the top of the hill and perform Squats IC.
  • Once finished, lineup in a single column and mosey back to the flag.

Mary:

  • LBC’s 20x IC
  • Flutter Kicks 30x IC

Numberama: 13

Namerama: PTI, Thumper (Respect), Space Cowboy, Peaches (Respect), Good Times, Old Flame (Respect), Horshack, Hotwire, Grits (Respect), Bob the Builder (Respect), High Stick, Chowdah

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

Moleskin: YHC stepped off at 0430 and got in 15 miles so what’s a few more? We covered a little over 3 miles during the BC and it was a challenge every step of the way for the PAX. It was hot, it was humid and it sure as hell sucked! Thanks for joining me men, we definitely need to think about switching Saturdays BC to 0600 to take away a little bit of the heat!

 

 

A fine Saturday was had by all

  • When: 20180421
  • QIC: Pretzel
  • The PAX: One Bar, Thumper, Horshack, Bubblehead, Space Cowboy, Regerts, Mustard Gas


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It was late in the week when your pal Pretzel looked at the Q sheet and saw a blank space for Saturday. It had been a minute since I Qed a Saturday workout so I jumped on it, hoping to give the PAX who couldn’t take part in The Oak a worthy beatdown. At 0655 it looked like I might be solo at the AO, but then eight of F3 Summerville/Goose Creek’s finest arrived to share the morning with me.

COP

SSH x2 IC

TTT x 10 IC

Imperial Walker x 10 IC

LBACs x 10 IC

The Thang

Form up and mosey off of the AO, stopping at several points along the way for PT and to allow the group to reform. Arrive at the Concrete Beast and head to the top deck for some AMRAPs and the best view of the sunrise in all of Summerville. From there we headed down Main Street, again stopping for PT/reforming ranks at several points, before returning to the flag for Mary.

Moleskine

T-claps to Horshack for having the six for the workout.

T-claps to all for pitching in to clean up someone else’s fast food trash that they left on Main Street in front of Accent on Wine. That was a small but proud moment. Well done.

Tic Toc Merkins

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


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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:  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


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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:  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:

  1. North Star – Submitting to an ultimate authority (Jesus Christ) in order to gain insight /direction for our lives
  2. Fear of Failure – Keeps us from ‘stepping up’ into our ultimate responsibilities as men.
  3. 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.

 

 

4 Corners and a Hill…With a Block

  • When: 20180404
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Nacho Libre, Crabcake, Caterpillar, Space Cowboy, Horshack


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Conditions: mid 60s, bit humid, nice breeze

Disclaimer: Push yourself but don’t hurt yourself!

FNGs: None

COP:  10 BAC forward and 10 backward (IC), 10 Chinooks (4 Ct IC), 10 TTT (4 Ct IC),  15 High Knees (4 Ct IC)

The Thang:

-Run to get 1 block each, then head to parking lot by cage

-Cusak block to 1st corner of Doty Park and do 25 KBS (OYO)

-Mosey to Jingles Hill and do 25 Curls (OYO)

-Mosey backward up the hill and do 25 merkins on block (OYO)

-Mosey down hill and to 2nd corner of Doty Park and do 25 flutter kicks w/ block

-Mosey to 3rd corner of Doty Park and do 25 block presses (4 Ct IC)

-Mosey to 4th corner of Doty Park and do 26 lawn mowers (13 each arm) (OYO)

-Cusak block back to “cage”, then mosey back to flag and plank till 6 is in

Mary:

-Plank (15 sec), then continue w/ right hand up (15 sec) and then left hand up (15 sec)

-25 WW1 situps (OQ)

-25 Xs and Os (OQ)

-PAX choice (Lake Effect) – 20 American Hammers (4 Ct IC)

COT: Numberama/Namerama/Pledge/Announcements/BOM

-Mud Run (sign up now!), Spartan Sprint (see Magoo for details), and new 3rd F opportunity after Faultline on Fridays (see Magoo or Headgear for details)

-Prayer request for X-ray and Wilson

Devo:

None

Moleskin:

Great push by all! Not a bad crowd for spring break week. Thanks for the opportunity!