Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Fruit of Spirit

  • When: 20190208
  • QIC: saget
  • The PAX: saget, flash, uga, redo, mr feeny, urkel, pinwheel, wolverine, inboard


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Intro: Time for a kinder more gentle approach to a beatdown. I promised no blocks or anything heavy today and I delivered on that promise.

Conditions: Beautiful, low 60s!

Shortcake Special (Before the BC): Urkel and Redo for a ruck patrol of Faxback

Ruckers: Urkel and Redo

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:
SSH x 20, TTT x 10 (please), IW x 15, arm circles OYO

The Thang: 
4 Corners: Legs – Dynamic lunges (forward and back IC) x 15 ea leg, Bobby Hurley’s x 20, Squats x 20, Monkey Humpers x 20 IC.

Chest – Outcast Merkins x 10, Alt shoulder tap plank x 20, single wide arm Merkin x 10 ea arm, Alt shoulder tap plank x 20.

Shoulders – Carolina Dry Docks x 20 on all four corners with Bear crawl transition on the short sides and jail break on the long sides.

Abs – LBC x 30 IC, AH x 30 IC, flutter kicks x 30 IC, freddie mercury x 30 IC

6 Minutes of Mary: 
PAX choice x 25 each

Numberama: 
9

Namearama:
saget, flash, uga, redo, mr feeny, urkel, pinwheel, wolverine, inboard

Announcements:

Pledge of Allegiance:

BOM: (Prayer)

Devo:

Moleskin:
A heavy hand is not necessary to be productive or efficient. This lesson was applied in the workout by not using anything “heavy” to lift but using dynamically challenging movements. This requires more effort to control just as we are to have self control in our words and actions. When confronted with bad behavior from our children or attitude from our spouse we should rise above the use of a heavy hand. When I use a harsh tone, yelling or a knee jerk punishment it feeds the behavior I am trying to correct and in turn creates a never-ending cycle of bad decisions. Love and Mercy win the day.

Suicidal Craps until you forget your age

  • When: 20190206
  • QIC: Olaf
  • The PAX: Flash, Mr. Feeny, Muscadine, Inboard, Uga


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Conditions: Low 50s, Delightful…

SCS: Muscadine and Olaf ran 3.5+ miles through the neighborhood.

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Don Quixote (IC) x15, Terrible Ts (IC) x10, Jog to Block Pile

The Thang:

YHC arrived early for the SCS and set up 6 cones with a number (1-6) and exercise on it.

  1. Body Builder
  2. Burpees
  3. Lt. Dans
  4. CPRs (Curl into Ovhead Press into Tricep Extention)
  5. Squat Thrust
  6. Squrl (Squat then curl)

YHC set up two cones as a starting line and pulled out his Random app which had dice.  Each Pax would “roll” the dice go to the cone # matching the 1st die and complete that number of reps for the exercise listed.  They would carry their block as needed.  They would return to the starting line and then head to the cone # matching the 2nd die.  For added suck, doubles would multiply the exercises.  So when Mr. Feeny rolled double 3s, the Pax had to complete 3 rounds of 3 Lt. Dans, returning back to the starting line between each round.

The Pax quickly realized that they could leave their blocks at the 4th cone (since cones 1-3 didn’t need them) and not worry about carrying it back and forth.  YHC was ok with (and actually encouraged) it to speed up the play.

During the second time through, the Pax got creative.  Muscadine added Cusacking the blocks and Mr. Feeny made everyone do Lt. Dans ascending (i.e. the right way).  For the last roll, YHC added a third die and told Pax that they could complete whatever exercises/cones they wanted, as long as the number of reps matched the sum of all the dice (which was 15).  As a bonus, if exercises were done ascending, they wouldn’t have to return back to the starting point.  Most Pax completed cones 1 – 5. Cones 4 – 6 would have also been acceptable.

Mary: LBCs (IC) x25, Reverse Crunches (IC) x20

Numberama: 6

Namerama: Flash, Mr. Feeny, Muscadine, Inboard, Uga, Olaf

Pledge and COT

Announcements: Oyster Roast at Freedom Church this Friday.

Devo: YHC was thinking about things and God asked him about leading his family.  It wasn’t a “you aren’t doing it” or “you are doing it wrong”, but rather a question to reflect on how it was going and to think about adjustments that could be made.  YHC struggles with this since he is separated and his M gets a little upset when he gets involved with things she is trying to handle.  He has to evaluate leading without being overbearing.  As men, we are all called to be leaders, and it it good practice to evaluate your leadership and identify what is going well and what could use some changing.

Moleskin:  This game has a ton of options for variations that YHC will put to the test during some later Qs, like ditching the phone and finding some huge yard dice.  During Namerama, UGA forgot his age so YHC figured it was a good Q for that to happen, and paid homage in the title of the back blast.

Light Poles

  • When: 20190117
  • QIC: Dabs
  • The PAX: Olaf , Redo , Saget , Flash , Friar Tuck , Wolverine , Inboard , Sophia, Dabo


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Intro: 9 PAX got stronger and a little confused. 

Conditions: Rainy  

Shortcake Special (Before the BC):

Ruckers: None

FNGs: No FNGs.

Disclaimer: Not given, no FNGs. 

COP:
SSH x 15 IC

MH x15 IC

TTT x10 IC

The Thang: As a Group we started at pole 1 which was home base we did 1 burpee and then ran to pole 2 and did 2 burpees then back to one to do 1 burpee here is where it gets tricky. On the way to pole 3 you stop  at pole 2 and do the 2nd exercise that should be marked on the pole. You only stop 1 pole before  So on and so forth, We had 9 poles. 

6 Minutes of Mary: 
No Mary

Numberama: 

10

Namearama:

Olaf , Redo , Saget , Flash , Friar Tuck , Wolverine , Inboard , Sophia, Dabo

Announcements:

Liquefaction, convergence 

Pledge and BOM: Done

Devo: You know, Popeye the Sailor Man? It was clear he was our hero and Brutus was his natural enemy, threatening to harm poor Olive Oil, the love of Popeye’s life. Every episode, after Brutus’ taunting and bullying, Popeye reached the point where “that’s all I can standz, and I can’t standz no more.” Out came his can of spinach, down it went, and suddenly his muscles were popping and fists were flying. Brutus didn’t stand a chance!

I’m convinced we occasionally need to choose a “Popeye moment.” When the Enemy attacks and we keep struggling, we need to “draw a line in the sand” and have a showdown. That’s all we can stand, and it’s time to change.

King of the Corner



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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: 33 and dry

PAX: Redo, wolverine, pinwheel, saget, flash, olaf, uga, mr feeny, inboard, sophia

FNGs: none disclaimer given

COP: SSHx20, TTTx10, IWx15, Don Quixote x 15

The Thang:

Monthly running of King of the Corner. Pax instructed to grab a block and head to back  of building.  The following exercises are performed and number of rounds were counted.

20-squat press, 20 curls, 20 block swings, 20 big boy situps, run to opposite end and 10 burpees, that’s one round.

Redo-9 3/4 rounds

olaf-9/1/2 rounds

Uga-7 rounds

Flash-7

Mr. Feeny-8

Wolverine and Inboard-7

Saget-8

Pinwheel-8

Sophia-6+

Announcements-Parade, Christmas Party, Anniversary Party

BOM: prayer requests, prayer, presentation of bat to Redo for King of the Corner

Devo: James 1:22 But be doers of the word, and not hearers only, deceiving

yourselves.  You can preach a better sermon with your life than with your lips

Flippin Tire Dora

  • When: 20180109
  • QIC: Cheetah
  • The PAX: Hotwire, Wire Nut, Wolverine, Inboard, Mom Swap, Team Mom, Peaches (Respect), M&M (Respect), Green Thumb, Bedpan


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Intro: The PAX hated the tire dora last time YHC brought it out, so of course I’d bring it back.

Weather: 60s

FNGs: None

COP:

TTT x10 IC

LBAC Forwards and Backwards x10 IC

THANG: 3 Man Tire Dora

PAX would divide into three groups of 3, with one group of 2 do to numbers. Each group would have one tire and 2 blocks (1 tire and block for group of 2). Two group members would be doing exercises while the third would flip the tire down. PAX would swap positions when the tire got to them. One member started by the pull up bars, the other at the edge of the armory close to the gate. Group of 2 did half the reps to keep on pace with the PAX.

Round 1: 500 Squats w/ block, 500 Curls w/block, Flip Tire. Upon completion of an exercise, that man would do Mountain Climbers till the other man finished.

Round 2: 300 Mercans, 300 Shoulder Press w/block, Flip Tire

Round 3: 150 Hanging Leg Crunches, 150 Iron Crosses, Flip Tire.

Stow Blocks and Tires.

Numberama: 11

Namerama: Cheetah (w/20 lb Ruck), Hotwire (w/28 lb vest), Inboard, Wolverine, Wire Nut, Green Thumb, Bed Pan, M&M (Respect), Team Mom, Mom Swap, Peaches (Respect)

Annoucements, Pledge, Prayer (lead by Peaches) Prayers to Mom Swap’s coworker who passed away recently due to cancer.

MOLESKIN:

YHC put a little too high of reps on the first round, so adjustments were made. Several faces that haven’t been out to Accelerator in a while showed up so it was nice to catch up. The Tire Dora will be back, but with better rep numbers, and more suck.

5 Guys But No KY

  • When: 20171214
  • QIC: Cheetah
  • The PAX: Green Thumb, Inboard, Bedpan, Hard Drive


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Intro: YHC got the call to lead the Incinerator tonight, but due to West Ashley traffic showed up a little late to start the workout. I did let some of the PAX know I might run a bit late, and apologized for the tardiness when I arrived.

COP:

Had to be quick to get the Incinerator started.

  • SSH x 10 IC
  • LBAC Forwards and Backwards x10 IC

Thang:

8 stations of exercises. Starting at 15 reps each, and running to each station, once all 8 are done you go down one rep. Rinse and repeat.

Station 1: Burpee

Station 2: Squat Jumps

Station 3: Tricep Dip

Station 4: Mercans

Station 5: Curls (single count)

Station 6: Step ups (reps on each leg)

Station 7: LBC (4 count)

Station 8: Pull-ups on the spider net (the big thing on the playground)

Numberama:

5

Namerama:

Green Thumb, Bed Pan, Inboard, Hard Drive, Cheetah

Annoucements:

Liquifaction, and F3 Annual party

Pledge & Prayer

Scores:

Hard Drive: 6 laps 2/8

Green Thumb: 3 laps 4/8

Bed Pan: 4 laps

Inboard: 4 laps 2/8

Cheetah: 6 laps 5/8

Moleskin: Although we started late, some of the PAX had improvements from the last time they ran it. Inboard was able to come out for the first time in a couple months, so it was good to see him again.

 

Escalator at Accelerator

  • When: 20170829
  • QIC: Stalker
  • The PAX: Pothole, Sparky, Cheetah, Inboard, Mr. Bean, Hotwire, PTI, Reynolds, Zamboni, Team Mom (FNG)


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Intro:  11 men braved the rare afternoon Stalker Q, including FNG Team Mom, Matt Bates. The beatdown was intended to be heavy and continuous.

Disclaimer:  Given

Warmup: Worlds greatest stretch, arm circles

Thang: Mosey to the cage, grab a log each and line up on the fence at the Armory. The PAX rode the escalator up AND back down until time ran out.

10 log slams, carry log to opposite end of AO

20 alternating merkins, log carry

30 iron crosses, log carry

40 curls, log carry

50 calf raises, log carry

60 log presses, log carry

60 log presses, log carry

50 calf raises, log carry

40 curls, log carry

30 iron crosses, log carry

20 alternating merkins, log carry

10 log slams

stow logs

Mary: big boy situps, American hammers, LBC’s

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Devo: “Avoid worthless, foolish talk that only leads to more godless behavior.” 2 Tim 2:16

Moleskin: Good job by all – no man slacked or stopped the entire workout. This workout was intended to be heavy and to allow the PAX to move as fast and hard as they desired (without YHC having to do much beyond give instructions). T-claps to Sparky, who led from the front throughout the workout. Welcome Team Mom, Matt Bates, who delivered his daughters to cheerleading practice and ended up sipping the Kool-Aid.

Neighborhood Stroll with Twigs

  • When: 20170822
  • QIC: High Stick
  • The PAX: Johnny 5, Sparky, Mom Swap, Old Flame (Respect), Inboard, Reynolds, Zamboni


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This workout did not come easy for YHC.  But I thought back on the past 8 months of workouts and was inspired by Pretzel and Floppy.

Temp: Hot

FNG: None

Warn-up: TTT IC x12, Little Baby Arm Circles (Forward/Reverse) IC x12

Thang:

This part of the workout was inspired by Pretzel’s birthday Q but with a High Stick spin.  The PAX picked battled buddies and moseyed to the cage to grad one log per pair.  Reassemble at the street in front of the armory.  The group headed off in single file line doing indian wind-sprints throughout the neighborhood. At random spots the column halted on Q’s command and performed one of the following exercises: Up & Over x20, Merkins x20, Squats x20, Toe Taps x20, Overhead Press x20.

Per Old Flames calculations, the group went 1.5 miles.  PAX stowed the logs and returned to the horseshoe pits.

The original plan for the workout was just normal Dora but wanted to mix it up a bit.  YHC did not have to go back too far for inspiration to fill the last part of the workout.  Floppy broke out speed doras at Seismic that morning so I thought why not give the men of Accelerator a taste.  Starting at the far end of the horseshoe pits, PAX 1 completed suicide to middle wall and back, far wall and back while PAX 2 completed exercise.  Switch upon return.  100 LBC, 100 WWI Sit-ups, 100 Peter Parkers.

Mary: PAX Choice

Mom Swap – Flutter Kicks IC x20

Old Flame – American Hammer IC x20

Inboard – Burpees OYO x10

Reynolds – LBC OYO x20

Emergency Siren – Burpees x10

Announcements, Pledge, BOM

Bataan Death March

  • When: 20170815
  • QIC: Belding
  • The PAX: Muscadine, KY, Bob the Builder, Grits, Inboard, Gobble Gobble, Fanny Pack, Cannoli, Flo, Pretzel, Hollywood, 50/50, Floppy, Jingles, Peg


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This was a workout borrowed from City Slicker and enhanced during a discussion between myself and Stalker.

Warm-up

Side Straddle Hop, in cadence, 25

5 Burpees OYO

Through the Tunnel (Slow), in cadence, 20

5 Burpees OYO

Arm Circles (Both Ways), in cadence, 15

5 Burpees OYO

Don Quixote, in cadence, 10

5 Burpees OYO

Squat, on Q, 5

5 Burpees OYO

Interlude – Grab a partner (similar running speed) and a Block.  We had an odd number so me and my invisible partner grabbed a block.

Enhanced Bataan Death March

We lined up as partners and started a somewhat traditional Mule Train with a twist.  When the group started running, the last pair did five burpees before running to the front.  On their way to the front, the tag the last group who then start doing their five burpees and so on.  I can proudly tell you that we did this for twenty-two minutes.

The Fun Finish

Everyone stowed their blocks and, amidst some whispers of maybe being done, we headed to the fence at the far end of the AO and teamed up in fours for a relay.  There was a tight finish but there can be only one winner – and those winners got to count off six count burpees for the the teams that did not win.

Mary

Flutter Kicks – until time ran out.

Count, Namorama, Pledge, Announcements, Prayer

Devo – We are all leaders in our day and we have an impact on how other people’s lives feel – your role in the world is important.  Embrace it and treat it with respect by treating everyone you come across good.  For those who you see who aren’t like that (like some of those folks we saw on TV in Charlottesville) understand that something happened to cause them to feel the way they feel/ believe what they believe.  The only way to sway their minds is be who we are – leaders.

Monster Mile

  • When: 20170817
  • QIC: High Stick
  • The PAX: Defib, Rabbit Ears, Inboard, Cheetah, Zamboni


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Weather: Hot, Hot, Hot

FNG: None

Warm-Up: LBAC (Forward & Reverse) IC x15, TTT IC x15

The Thang:

PAX mosied to the cage to grab two blocks each and reassemble at the entrance to Senior Center parking lot.  The PAX will carry (run, jog, walk, crawl) one block at a time to designated spot and complete exercise. They return to get the second block and complete exercise.  There were nine stops:

  1. 10 merkins x2
  2. 15 LBCs x2
  3. 20 Squats w/block x2
  4. 15 WWI Sit-ups x2
  5. 10 Iron Cross x2
  6. 10 merkins
  7. 10 merkins
  8. 15 LBCs
  9. 15 LBCs

Mary: She didn’t get hers tonight.  We will get her next time.

COT: Announcements, Pledge, Prayer

The distance from the AO to the railroad tracks is one mile.  With the back and forth of getting two blocks and completing exercises, the distance would have been approximately two miles.  YHC needed to cut it short.  The heat in the afternoon was brutal.  Strong work by all.