Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Freeze Tag F3 Style

  • When: 20190122
  • QIC: Sugar Mountain
  • The PAX: Good Times, Sprinkles, Mary, Space Cowboy, Splinter, Fanny Pack, Goose, Grits, Shute, Limp Hose, BollWeevil, Hospise, Milton, Cannoli, Smokey, FNG Lassie


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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.

Wether: 27 chilly degrees but only for a minute

FNG 1 Welcome Lassie

COP

SSH x 20 IC

TTT x 10 IC

High Knees X 20 IC

Imperial walkers X 20 IC

Mountain Climbers x 20 IC

Run long lap to get warm

The Thing 

Freeze Tag F3 Style 

Partner Up

1 Pax will go the other sidewalk

The PAX will run to the middle at that time they will perform an exercise. The one who completes its first will run to the sidewalk the looser will hold low plank. Once the runner gets to the sidewalk the other will run until they meet. This will continue until one of the PAX get to the oppositions side walk. 

Exercises:

Round 1 10 Burpees

Round 2 20 Murkins

Round 3 30 WW1 Sit-up 

Round 4 40 Squats

Repeat if needed Pax got 3 rounds in

Mary 

Low Plank 1 Minute

Snow Angles x 20 IC

Low Plank 1 Minute

X and O 

Low Plank 1 Minute

Flutter kicks x 50 IC 

Low Plank 1 Minute

Namarama

Pledge

BOM

Naming FNG

Great work men and way to stay warm

We brought our wood, built a fire, and pounded our pickles

  • When: 20181023
  • QIC: Sugar Mountain
  • The PAX: Mini Van, Goose, Good Times, Flo, Pretzel, Hospise (R), Cannoli, Probie, Smokey, Milton, Space Cowboy, High Times, Fanny Pack,


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Weather: 54 degrees and the Moon was out

Warm ups

SSH x 20 in cadence

TTT x 10 in cadence

Don Quixote x 10 in cadence 

The Chinook x 20 in cadence 

The Hillbilly x 20 in cadence 

The Thing Ring of Fire 

8 Stations AMRAP

1:00 walk qsacking block between stations 1:30 AMRAP 

1 burpee‘s

2 curls for the girls

3 Squats with block

4 pull ups 

5 block pull through 

6 step ups 

7 overhead press 

8 Hussein Bolt 

Mary

Pickle Pounder x 20 In cadence

Monkey Humpers x 20 in cadence

WW1 sit ups x 40 on Q 

Nipple Pullers x 20 in cadence

Numberama

Namarama

Pledge

Prayer

Double Decker

  • When: 20180526
  • QIC: Cheetah
  • The PAX: Adjustment (R), Peaches (R), Grits (R), Bob The Builder, Chum, Jingles, Quaker (R), Suds, M&M (R), Tee Ball (2.0), Dri Prime, FNG WOO!, FNG Deliverance, Horseshack, Space Cowboy, Agitation, Turbo, X Ray (R), Minivan, Hospise (R), Hotwire


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Intro: YHC saw Saturday was open, and wanted to keep the workout train going. Seeing how everyone liked the Double Deck, YHC thought it’d be fun to do for a hour.

Weather: Not too bad.

FNGs: 2   Deliverance &  WOO!

Disclaimer given by YHC

COP:

SSH x20 IC

Don Quixote x1 IC you are welcome Bob.

High Knees x15 IC

TTT x15 IC

Grab a block and come back.

THANG: Double Deck

For this workout, one deck I wrote 52 different exercises. The other would represent the reps. Every now and again I would pick a PAX to wear my 50# Ruck, and do a lap around Doty. While they did that, we did the exercise OYO till he returned. Any runs involved did not involve reps.

Reps were

2-10 as stated

Face Cards 25 reps

Ace 50 reps

Exercises were in no particular order

1. Melbourne Mum

2. WW1 sit ups

3. Blockies

4. Mtn Climbers

5. Plank Jack + In & Out

6. 100s

7. Box Cutters

8. American Hammers

9. Bert Reynolds

10. Block Drags

11. Donkey Kicks

12. Monkey Jumpers

13. Heels to Heaven

14. Fire Hydrants

15. Lawn Mowers

16. Iron crosses

17. Genuine

18. Weighted Bobby Hurley

19. Wood Choppers

20. Reverse LBCs

21. Toe Taps

22. Jail Break to light post and back

23. Flutterkicks

24. Magoos

25. Derkin

26. Squats

27. Block Overhead Squats

28. LBCs

29. Merkins

30. Close Grip Merkins

31. Merkin Shoulder Taps

32. Step ups on block

33. Pop Tart Merkin

34. Over Head Press

35. Monkey Humpers

36. Glockies

37. High Pulls

38. Bear Crawls

39. Farmers carries (I skipped this one do to lack of blocks)

40. Lunge Walk

41. Burpees

42. Seal Jacks

43. Jump Squats

44. Wipers (grab partners ankles and bring your feet up to them. They push them left or right and you return to the starting position)

45. Tricep Extension

46. Take a lap

47. Tricep Dip

48. Howler Monkey

49. Adjustment’s bodybuilder

50. Kettlebell swings

51. Man makers/ Major Dad’s bodybuilder

52. Curls

Not all cards were drawn. Stow blocks as time expired.

Numberama: 22

Namerama: Cheetah, Adjustment (R), Peaches (R), Grits (R), Bob The Builder, Chum, Jingles, Quaker (R), Suds, M&M (R), Tee Ball (2.0), Dri Prime, FNG WOO!, FNG Deliverance, Horseshack, Space Cowboy, Agitation, Turbo, X Ray (R), Minivan, Hospise (R), Hotwire

Pledge, Prayer, Announcements

Moleskin: Second time worked just like the first. I fell asleep thinking I had 1-3 HCs for today. To see 21 other guys show up is a pretty cool feeling. It might be my largest group of guys that I have Qed. Hope y’all enjoyed it.

Our two FNGs were brought to us by Chum and Dri Prime. Deliverance is from West Virginia. Many names were said, but Adjustment said Deliverance which got a good laugh, and that’s all I need. WOO! is a military man who likes his outdoor activities. We struggled for a bit since Turd Herder got shot down. Suds I live said Nature Boy, and the WOOOs came out. So WOO! He became.