Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It Takes What It Takes

  • When: 20191008
  • QIC: Milton
  • The PAX: Mary, Old Flame, Green Bags, Splinter, Bob The Builder, Space Cowboy, Dockers, Freeloader, Fanny Pack, Schrute, Smokey, High Stick, Hospice


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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: 65 Degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 – IC

Imperial Squat Walkers: 10 – IC

Failure to Launch: 10

Do-ah-diddy: Around the AO w/ Squats

The Thang:

11’s at the horse shoe pit. Calf raises and step-ups (each leg). Duck walk in-between

To the field:

10 Bobby Hurley’s – OYO

Dan Taylor (1 Squat & 4 walking lunges) to the other side

10 Bobby Hurley’s – OYO

Picnic Tables:

10 Squats, 10 Step-ups (each leg). 20 Squats, 10 Step-ups (each leg)… continue until 50.

Mary: None

Numberama: 14

Namerama: Mary, Old Flame, Green Bags, Splinter, Bob The Builder, Space Cowboy, Dockers, Freeloader, Fanny Pack, Schrute, Smokey, High Stick, Hospice, Milton

Pledge and COT

Announcements: You are not just representing yourself. You are representing F3. Be mindful of how you act in public. People are watching.

Devo: James 1:2-4. There are no shortcuts to get from where you are to where you want to be. It takes what it takes to get there.

Moleskin:   Hospice could feel his glutes getting tighter. We all agreed they were.

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (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.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

A Return to the Circle Pain

  • When: 20190530
  • QIC: Flo
  • The PAX: Pretzel, Old Flame (R), Freeloader, Milton, Probie, Smokey, Hospice (R), Snap On, Joe, Bee Wax, Fanny Pack, Schrute, Space Cowboy, Bob the Builder (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:  77 Degrees

FNGs: 

COP:  Slaughter Starter (20 Burpees)

The Thang: 

Mosey to the block pile and each PAX get a block. Mosey back to the flag and circle up.

Curls for the girls x 20, Toe Taps x 20 IC, Squats x 20, Flutter Kicks x 15 IC

            Run the small loop around the tennis court.

Tricep Extensions x 15, SSH x 20 IC, Step Back Lunge x 20, Iron Crosses x 15

            Jailbreak to the far sidewalk and back.

Block Pull Merkins x 10, SSH x 20 IC, Calf Raises x 20 IC, Dammits x 10,

            Run the small loop.

Overhead Press x 20, Terrible T’s x 10 IC, Hydraulic Squats w/block x 10 IC, American Hammer w/the block x 10 IC

            Jailbreak to the far sidewalk and back.

Return the blocks and mosey back to the flag

Chest Press / Six Inches combo

Circle up. Each man calls out an exercise for the PAX to complete while he Bear Crawls around the circle.

Guest Q appearance from our prior AO Q Probie to lead us in five perfect Boby Builders

Mary:  Big Boy Sit-Ups, Indian Sit-Ups, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: 

Psalm 50:9-15

When we recognize that everything is God’s (our money, resources, time and talents) it puts things in the right perspective. We are all stewards of what we are given. Will we be the faithful steward, managing what has been entrusted to us? Or will we hoard our gifts and claim them for ourselves?

F3 is another gift that has been entrusted to us. How will we manage it going forward? Each time we come out we have an obligation to uphold the standard and make F3 something we share with those around us.

Moleskin: It has been a privilege to lead this AO the past two years. I’m excited to see Milton maintain the standard and take the AO to new heights. He is a Seismic faithful who embraces the F3 mission. Congrats Milton! Thanks to Probie for being willing to jump in for some old school Q action. Lesson learned today:  Laying down head to toe and completing Bert Reynolds can make some folks uncomfortable.