Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Warrior – May 2019

  • When: 20190516
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, Cisco, Houdini, LottaLove


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The Warrior scorecard for May 2019

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

Conditions: Ideal. 🙂 (low 60s, sunrise during workout, few bugs)

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on pull-up bars)
    • 10 merkins
    • 15 squats
    • Run 120 yards (60 out, 60 back)

Since the field was still closed for seeding, and the gate beside the pool was locked (we could still walk through the pool area though), we modified as shown in the below sketch. It worked out pretty well.

Fitness test results (compare against April’s results):

  • Luigi: 20.35 (vs. 20.00 last time)
  • Dorothy Mantooth: 19.00 (vs 20.206, finished 6 squats, last time)
  • LottaLove: 16.37 (vs. 17.00 in October 2018)
  • Cisco: 12.00 (vs. 12.00 in March)
  • Houdini: 9.00 in 25 minutes (vs. 9.00 in 30 minutes in March)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.205 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 5

Namerama: Dorothy Mantooth, Cisco, Houdini, LottaLove, Luigi

Announcements/Prayer Requests:

  • Sat, June 1 – Lowcountry Splash (open water swim; 2.4 and 6 mile options)
  • Sat, June 15 – Father’s Day Convergence (morning) + family-friendly event (afternoon) at Shortcake’s farm. Details TBD.
  • Multiple PAX – struggles with healthy eating lately
  • Luigi – wife’s job situation

Pledge and COT

Devo:

  • All the days of the afflicted are evil,
    but the cheerful of heart has a continual feast.  –Proverbs 15:15
  • The second half of this proverb caught my eye and challenged my attitude. Often in our comfortable American lives, the difference between feasting and starving is merely one of perspective. If we have a cheerful heart that is grateful for everything we have, we will realize that we have a continual feast already!

Moleskin:

  • The mile run was more on the social side this morning. DMT and YHC ran it together in 7:30, and Cisco, Houdini, and LottaLove ran together at a slower pace. Some good convo time, especially during the first two laps before YHC started running out of breath. 🙂
  • There was some initial confusion over the shuttle run route. Apologies for not bringing cones with me this morning to delineate, I dropped the ball. Thanks to DMT for improvising with other markers (pool boogie boards that were lying nearby).

Just a minute

  • When: 20190430
  • QIC: Hard Drive
  • The PAX: Luigi, Dorothy Mantooth, LottaLove, Houdini


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(This backblast was written by Hard Drive, edited by Dorothy Mantooth, and posted by Luigi)

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

Conditions: 60s and clear

FNGs: None

COP:

  • LBACs fwd & rev – IC
  • TTT – IC

 The Thang:

1 minute exercises:

  • Merkins OYO
  • Flutter kicks IC
  • Burpees OYO
  • Box cutters IC

Bear crawl to fence (or bleachers)

Completed 4x through

Mary: 90 second plank + One lap cool down on track

Numberama: 5

Namerama: Luigi, Dorothy Mantooth, LottaLove, Houdini, Hard Drive

Pledge and COT

Announcements: Father’s Day Convergence, July 4th Convergence. 

Devo: none

Moleskin: The box cutters ended up being more like circle cutters towards the end of the minute, and the bear crawls proved to be a big pile of suckness but they were good for us, and we only complained a lot. 

The Warrior – March 2019

  • When: 20190321
  • QIC: Dorothy Mantooth
  • The PAX: Cisco, Houdini


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The Warrior scorecard for March 2019

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

The Thang:

We did our monthly fitness test, The Warrior. The PAX have 40 minutes to complete the following:

  • Run 1 mile, then
  • AMRAP (as many rounds as possible)
    • 5 pull-ups (on pull-up bars)
    • 10 merkins
    • 15 squats
    • Run 120 yards (60 out, 60 back)

Since the field was still closed for seeding, and the gate beside the pool was locked (we could still walk through the pool area though), we modified as shown in the below sketch but ran to the tree instead of through the gate. It worked out pretty well.

Fitness test results (compare against February’s results):

  • Dorothy Mantooth: 16 (vs 19.35 last time)
  • Cisco: 12 (vs. 8.00 in 25 minutes in January)
  • Houdini: 9 in 30 minutes (vs. 9 in 25 minutes in September)

Here’s how to read the decimal scoring (each set of exercises adds one tenth):

  • 10.00 = finished ten rounds exactly
  • 10.04 = finished ten rounds plus 4 pull-ups
  • 10.10 = finished ten rounds plus all 5 pull-ups
  • 10.25 = finished ten rounds plus all 5 pull-ups, all 10 merkins, and 5 of the squats
  • 10.30 = finished ten rounds plus everything except the run
  • 10.40 = 11.00
  • Hopefully you get the picture. 🙂

Numberama: 3

Namerama: Dorothy Mantooth, Cisco, Houdini

Pledge and COT

Good old pyramids

  • When: 20190416
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, Houdini


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

Conditions: upper 40s, but warming as the sun rose.

FNGs: none

The Thang:

  • **If any train horn is heard, execute 10 pull-ups OYO while other PAX hold plank, then resume workout**
Primary Pyramid
  • 10 Pull-ups (only had one pull-up bar available, so the PAX cycled through pull-ups everyone else held plank)
  • 20 Burpees
  • 30 OH presses with block
  • 40 KB swings **heard a train horn after this, going up the pyramid**
  • 50 Merkins
  • 60 Flutter kicks
  • 70 Squats
  • 80 LBCs
  • 90 Calf Raises (holding block)
  • 100s
After moving up the Primary Pyramid, go directly into Mary Pyramid (don’t go back down Primary Pyramid yet).
Mary Pyramid
  • Angels and Devils x 10
  • Burt Reynolds x 20, each side
  • Jane Fondas x 30, each side
  • Reverse crunch x 40
  • Good mornings x 50
Repeat *everything* in reverse order (starting with 50 Good mornings) to go back down both the Mary and Primary Pyramids.
Didn’t make it all the way back down the primary pyramid before time expired – last completed exercise was flutter kicks.

Numberama: 3

Namerama: Dorothy Mantooth, Houdini, Luigi

Pledge, and COT

Announcements:

  • Easter Convergence this Saturday, April 20, 7-8am at Doty Park. Will be a silent workout. Facebook event here.

Moleskin:

  • YHC picked up this Q slot at the last minute and opted to recycle a previous workout for simplicity. However, the fields are still closed so we had to modify pull-ups a little. No big deal.

Blue Falcon Fun Run

  • When: 20190205
  • QIC: Igloo
  • The PAX: Cisco, Dorothy Mantooth, Hard Drive, Houdini, Link, Suave


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Intro:

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

Weather Conditions:

50. Clear skies.

FNGs:

None

COP/Warm up:

20 SSH; 300yd Mosey; 30yd Lounges; 40yd Butt-Kicks

The Thang:
The pax partnered up. While partner A ran one lap around the track, partner B performed 10 Blockees, max effort pull-ups, and the remaining time SSH. Once partner A completed a lap the pax switched positions. The longer a pax took to complete a lap, the longer the partner had to endure the exercises. To finish we did 10 Blockees in cadence.

Mary:

  • Each of the following are 40 seconds on and 20 seconds rest:

    • Twisting Pistons (Plank position bringing knees to elbows, alternating left and right)

    • Hello Dolly’s (Legs 6” off the deck, spreading legs apart into a v-formation)

    • American Hammer/Thor’s Hammer (Thor’s Hammer is with an added cinder block)

COT:

Pledge, namerama, prayer requests, BOM

Devo:

Moleskin:

Everyone pushed HARD, I didn’t see a single Blue Falcon out there!

 

 

Jones’n For a Q

  • When: 20190119
  • QIC: Yo Adrian
  • The PAX: Yo Adrian, Prius, Sandy, Houdini, Splinter


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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:  54 degrees

FNGs:  None

COP:  

Figure out a work out on the fly

The Thang: 

Ladder style:

5 Burpees

10 Carolina Dry Docks

15 Dips

20 Squats

25 LBCs

30 Flutter Kicks IC

Stations were spaced evenly around the track and started with Burpees and each station added A new exercise until you reached the top and climbed back down with a run between each station.

Mary:  25-American Hammer, 25-WWI Sit-Ups, 10-“Whatever’s”…something YHC made up on the fly.

Numberama, Namerama, Announcements, Pledge, COT

Afterwards we hit up Hello Deli for some quality 2nd F over breakfast, then YHC and Splinter met up with Show Me for chest and shoulder day at Gold’s Gym! Strong work this morning Gents!!

The Jones: 1/03/2019

  • When: 20190103
  • QIC: Bedpan
  • The PAX: Cisco, Luigi, Hard Drive, Link, Houdini


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Intro: YHC went all day yesterday wondering what his Q was going to be. After he got home from playing basketball with this friends at 8pm, he was on the toilet, scrolling through instagram then all of a sudden…he found something. A workout post from CSU campus rec that contained exercises we do at F3. That became my workout.

Conditions: low 60s, dark, cloudy, no precipation

Shortcake Special (Before the BC): Luigi rode his bike

Ruckers: none

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:
TTT x10 IC

Imperial Walker x10 IC

Hill Billy x10 IC

LBAC fwd/bck x12 IC

stay at flag

The Thang: 
First Round: SSH x18 IC, LBC’s x14 IC, High Knees x20 IC, Mt. Climbers x20 IC, Burpees x5 OYO, Alternating Lunges x10 IC, Jump Squats x10 OQ, Merkans x20 OQ, Cross Jacks x18 IC. Bear Crawl 20 Yards then Sprint 50 yards. Bear Crawl another 20 yards then sprint 50 yards again. Half lap mosey around the track

2nd Round: SSH x18 IC, LBC’s x14 IC, High Knees x20 IC, Mt. Climbers x20 IC, Burpees x5 OYO, Alternating Lunges x10 IC, Jump Squats x10 OQ, Merkans x20 OQ, Cross Jacks x18 IC. Bear Crawl 20 Yards then Sprint 50 yards. Flutterkicks x20 IC. Bear Crawl another 20 yards then sprint 50 yards again. Half lap mosey around the track

3rd Round: SSH x14 IC, LBC’s x8 IC, High Knees x10 IC, Mt. Climbers x12 IC, Burpees x5 OYO, Alternating Lunges x7 IC, Jump Squats x10 OQ, Merkans x20 OQ, Cross Jacks x9 IC. Bear Crawl 20 Yards then Sprint 50 yards. Bear Crawl another 20 yards then sprint 50 yards again. Half lap mosey around the track

This was a beatdown. moved into Mary

6 Minutes of Mary: 
Freddy Mercury x15 IC

Iron Crosses x15 OQ

Flutterkicks x15 IC

Freddy Mercury x20 IC

Iron Crosses x20 OQ

Flutterkicks x20 IC

recover recover

Numberama: 
6

Namearama:
Bedpan, Link, Luigi, Cisco, Hard Drive, Houdini

Announcements:
Convergence is 1/12 at Fault Line

Pray for Houdini’s family and Cisco’s family. Pray for Harbaugh’s leg. Pray for all of F3 to stay on pace to continue to workout and be healthy all year long.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
YHC talked about New Year’s resolutions. Mine is to be more genuine and authentic. To stay true to myself no matter what social sphere I am apart of. I encouraged the PAX to think of a resolution and execute it.

Moleskin:
This was a beat down. No other way to put it. Made many of us get to that point of merlotting. YHC also gave Cisco his Christmas present finally (a US flag).

New Year’s Day

  • When: 20190101
  • QIC: Cisco
  • The PAX: Danger Zone, Houdini, Link


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Intro:

Happy New Year!

Weather Conditions:

Mid 60s.  Damp ground.

FNGs:

None

COP/Warm up:

Mosey to shed, get 2 blocks/PAX
Through The Tunnel  – 20 IC
Through The Valley – 10 IC per Leg
Arm Circles – 4 count cadence | 10 fwd. 10 bkwd.

The Thang:

  • Farmer’s carry two blocks from goal post to the 40 yd line.
    1. Carolina Dry Dock (hands on blocks) – 5 on Q
    2. Sprint back to goal post
    3. 5 pull ups OYO.
    4. Sprint back to 40 yd line.
    5. Rinse and Repeat for 10 minutes.
  • Mosey to the 40 yard line
    1. Carolina Dry Dock (hands on blocks) – 5 on Q
    2. Sprint back to goal post
    3. Flutter kicks – 14 IC
    4. Sprint back to 40 yd line
    5. Rinse and repeat for 10 minutes.
  • Mosey to Tennis Courts
    • Suicide Sprints across both courts. 3 rounds total.
  • Mosey back to the track
    • two lap Mosey

Mary:

  • Deep Prayer Squat – 40 on Q

COT:

Pledge; BOM.

Moleskin:

Suave Turns 40

  • When: 20181127
  • QIC: Cisco
  • The PAX: Dorothy Mantooth, Houdini, Suave


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Intro:

The Iceman of The Jones turns 40 – Happy Birthday!

Weather Conditions:

High 30s. . .

FNGs:

None

COP/Warm up:

Mosey to shed, get 2 blocks/PAX
Through The Tunnel  – 20 IC
Through The Valley – 10 IC per Leg
Weightless Kettle Bell Swing – 20 on Q
Single Leg Dead Lift – 10 IC per Leg
Side Straddle Hop – 40 IC
Carolina Dry Dock (hands on blocks) – 10 on Q
Deep Prayer Squat – 40 on Q

The Thang:

  • Farmer’s carry two blocks from goal post to the track and back.
  • Traverse across goal from one side to the other.
    • Rinse and Repeat for 10 minutes
  • Runs Laps for 9 minutes.

Mary:

  1. Flutter Kicks – 26 IC
  2. Flutter Kicks – 14 IC
  3. Minute and a Half Plank

COT:

Pledge; BOM.

Moleskin:

Here’s to 40 more Suave!

Potluck Coupons @ The JONES

  • When: 20181120
  • QIC: Bedpan
  • The PAX: Sakrete, Defib, Hard Drive, Suave, Houdini


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Intro: YHC was told this morning by Luigi he was not going to make it to the workout due to his baby keeping him up all night and he would leave the Jones’ shed key for the coupons on his front porch.  Unfortunately YHC was unsuccessful in finding the key and had to make it to the Jones on time at 0600.  Luckily enough Defib showed up with enough coupons to make the workout a successful one.  Similar to potluck during thanksgiving.

Conditions: mid 50s, ground was damp, dark, cloudy

Shortcake Special (Before the BC): Sakrete DD, Defib DD

Ruckers: none but we used rucks and steel plates as coupons. 40lb sandbag, Ruck w/ 25lb plate, 25lb circle plate, 60lb sandbag, ruck w/ 32lb plate and a beast block (from the Ditch).

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:
TTT x10 IC

Manatees x7 IC

LBAC x15 IC

The Thang: 
notice the acronym

Tricep Extesions w/coupon x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Hand Release Merkans x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

American Hammer x10 IC

  • Cusack w/coupon 20 Steps down the football field OQ

Nolan Ryans x10 IC (each side)

  • Cusack w/coupon 20 Steps down the football field OQ

Kettle Bell Swings w/coupon x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Squats w/coupon x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Genuines w/coupon IC

  • Cusack w/coupon 20 Steps down the football field OQ

Irkans (incline merkans) x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

V-ups (similar to iron crosses) x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Iron Crosses x10 OQ

  • Cusack w/coupon 20 Steps down the football field OQ

Not so Lazy Boys x10 OQ (on your 6, sit up right, lean back in your Lazy Boy recliner without falling down and sit up [that’s 1 rep]

  • Cusack w/coupon 20 Steps down the football field OQ

Glockees w/coupon x10 IC

  • Cusack w/coupon 20 Steps down the football field OQ

 

Bear Crawl Suicides:

  • Bear Crawl 15 yards & back, 10 yards & back, 5 yards & back
  • Bear Crawl 10 yards & back, 5 yards & back
  • Bear Crawl 5 yards & back

Half Indian Run/Half mosey around the track:

  • Stopped midway to complete 3 Sets of Climate Change
  • Hold the Al Gore position till the Q says Climate Change…then complete 5 burpees OYO, then immediately go back to the Al Gore position [that is 1 set of Climate Change]

stow the coupons in Defib’s car

Recover recover

6 Minutes of Mary: 
no time

Numberama: 
6

Namearama:
Bedpan, Sakrete, Defib, Hard Drive, Suave, Houdini

Announcements:
Turkey Bowl at Gahagan starting at 0700 Thursday, Christmas party 12/13, Christmas parade 12/09, Splinter is hosting a thanksgiving dinner around 11 oclock Thursday.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Try not to overstress yourself during this Holiday season and ultimately lose the spirit.  Appreciate the time with your family.  Sakrete added…do not cause your family to go into debt when buying gifts.

Moleskin:
Got a taste of potluck/thanksgiving with coupons at the Jones.  Resulted in a great workout and everyone enjoyed it.  Always a good time at the Jones.