Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Those aren’t pillows……

  • When: 20171207
  • QIC: Drumstick
  • The PAX: Saget, Jar Jar, TKO, Redo


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Conditions: High 30s, wet and cold as we looked for hand warmers but had none

FNGs: No FNGs

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.

The Warm Up:

 

In honor of Dawgs SEC CG Win

SSH x 28
Burpees x 7

LBC On Q x 28
Burpees x 7 (number of carries for 88 yards and a TD for FR D Swift)

Imperial Walkers x 13 (SEC Champ and Total tackles by Rowquan Smith)
Burpees x 7

 

 

The Thang:

The Tree

The tree involves 5 rounds and 5 exerices. Each round the number of reps goes up by 10 and you lose one exercise.

(My picture below shows the rounds descending from 5 to 1 so I’ve tried to keep that consistent in the list below.)

Round 5 – 10 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

LBCs IC

Triceps

Round 4 – 20 reps each (longest run by Nick Chubb who finished with 77 total yds

Alternating Bent Over DB Row (L=R=2)

Squats

Curls

LBCs IC

Round 3 – 30 reps each

Alternating Bent Over DB Row (L=R=2)

Jump Squats

Curls

Round 2 – 40 reps each

Alternating Bent Over DB Row

Squats

Round 1 – 50 reps

Alternating Bent Over DB Row

The Top

100 SSH

Back Down the Tree

Now they have made it to the top, hickory hickory dock, they must come back down.

They have completed the Top so there is no need to repeat it but the exercises have changes a little.

Round 1 – 50 reps each

LBCs

Round 2 – 40 reps each

LBCs

Squats

Round 3 – 30 reps each

LBCs

Jump Squats

Curls

Round 4 – 20 reps each

Alternating Bent over Rows

Squats

Curls

LBCs IC

Round 5 – 10 reps

Alternating Bent Over Rows

Jump Squats

Curls

LBCs IC

Triceps

Six Minutes of Mary: 

No Mary

Numberama, Pledge of Allegiance

Announcements: Christmas Party  

BOM: Dan Cole’s wife, Stephanie’s, health, Saget’s wife, Lauren’s, health

Devo: Delivered by Drumstick who reminded the PAX to take time to love others. This is a crazy season. Don’t give neccesarily what others give you. Show them love! Read 1 John and invite a friend to the Christmas Eve Service!

Moleskin: The PAX enjoyed yet another Christmas Tree workout that really pushed the body. No mumble chatter to speak of since Stringbean was not present! TKO was ready to go put his hands between some pillows to warm up at the end of this one. Great work men!!!!

A Dora and a Shark visit a Pyramid for Sprints

  • When: 20171215
  • QIC: Peg
  • The PAX: Speedo, Toto, Hanging Chad, Recount, Ma Bell, LottaLove, Jar Jar, Snowden


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Conditions: Moist

FNGs: None

Warm-Up – 10 links freestyle

The Thang:

Partner up for a Dora – 100 wall pushups, 150 In and Outs, 200 wall kicks – partner swims 2 links while other partner exercises then swap

Mini-Shark – 2 links MB, 4 links FS, 2 links BS, 4 links FS, 2 links BF, 4 links FS – 18 links total OYO

Pyramid – Odd number of links FS and Even number of links Pax choice other than FS; Built up from 1 to 6 and back down to 1 – 36 links total

Sprints – 10 one link sprints – 5 on 20 second interval and 5 on 15 second interval

Numberama, Namearama, Pledge, COT

Moleskin: YHC hadn’t not taken a Q at Tsunami since October and definitely missed the watery gloom. Great turnout and great push by everyone. Shout out to Snowden for getting back into the water for first time since the summer. Hope to see you back soon buddy!

 

 

Deconstructed Burpee

  • When: 20171212
  • QIC: Saget
  • The PAX: TKO, BCG, Redo, Humpday, Hacker, Snyder, Jar Jar, Vida


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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: Nippy 40 degrees

FNGs: None

COP:  SSH x 20, TTT x 20, Imperial Walkers x 20 all in cadence

The Thang:

Seeing that many struggle with a appreciation of the burpee, I felt obligated to assist in breaking down the total body workout into 4 simple movements. The Pax was to mosey to the block pile for a coupon and meet on the basketball court. From there they were instructed on the simplicity of each exercise that was to be conducted on the four corners with weight. Corner 1 was squats with the block x 20 to be followed by bear crawls with the block across the court, corner 2 was ‘Mericans off the block x 20 to be followed by walking lunges with the block down the court, corner 3 was thrusters off the block x 20 in cadence to be followed by yet again bear crawls with the block across the court and finally corner 4 was G2OH with the block (better known by TKO as Simbas) x 20 and finished up with walking lunges with the block back down the court. This circuit was conducted twice in steady pace due to my lack of time management skills and to ensure HIIT with a timely departure from the AO. Upon completion of the second circuit the blocks were stowed away and the Pax moseyed back to the flag where they received a prize for their efforts (20 burpees).

Mary: LBC x 50 (TKO), Flutter kicks x 20 (BCG), WWI sit ups x 25 (Redo), Freddy Mercury x 20 (Hump Day)

Numberama: 9

Namerama: TKO, BCG, Redo, Hump Day, Hacker, Snyder, Jar Jar, Vida (welcome), Saget (QIC)

Pledge and COT

Announcements: Cocoa 5K Dec 16

Devo: “Bear one another’s burdens, and so fulfill the law of Christ.” Galatians 6:2 In keeping with an early yet trending tradition, I gave my testimony regarding the past weeks challenges and the support I have received from many men. Remember there are no “Self made Men” and have you ever tried to “Pick yourself up by the bootstraps?” Lean into your brother for support because they have their own struggles too and will not think of you as weak or timid. Pray for one another for the peace you will receive can carry you through anything.

Suffering Builds Character

  • When: 20171205
  • QIC: Stalker
  • The PAX: Stringbean, BCG, Urkel, Weewoo, Ophelia, Hacker, TKO, Saget, Redo, McFly, Wingman (respect), Jar Jar, Snyder, Short Timer (FNG)


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Intro: YHC switched it up this morning by going longer on the warmup and Q-lite on the workout, prompting Stringbean to question if this was a “welcome party.” 15 men are better through their suffering than they were at 0459. Welcome FNG Short Timer (aka Eddie Horne). Short Timer is a SSGT in the Army, who will unfortunately be reporting to a new duty station in Cleveland, OH in the next six weeks.

Disclaimer: Given.

Warmup:  TTT, imperial walker, SSH, fairy jacks, merkins, thrusters, squats, monkey humpers, calf raises, shoulder taps, crunches

Thang: Grab a block and lineup on the wall at the basketball court for a round of Usain Bolt. Count off by 3’s – the 1’s will call an upper body exercise, 2’s lower body, and 3’s core. The man calling the exercise will elect to flip a tire the length of the basketball court or run the perimeter of the court carrying both a log and a block.

The exercises were: burpees, lunge w/ block, dammits w/ block, OHP, squats w/ block, WW1 situps w/ block, curls, peoples’s chair, Freddie Mercury, tri extension, Bobby Hurleys, flutter kicks, block presses, something, something else.

Next, divide into two teams for a relay race. Team #1 will flip the tire from end to end of the court. Team #2 will run around the perimeter of the court with the log and the block. Men who are not flipping or running will assume the plank position.

Mary:  side plank pulses (think side plank pickle pounders), rocking horse LBC’s

Stow coupons.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: “I consider that our present sufferings are not worth comparing with the glory that will be rewarded in us.” Romans 8:18

In fitness, relationships, business, and our salvation, reward cannot come without suffering. You cannot have a testimony without a test. God did not promise that being a Christian would be easy – He promised that it would be worth it.

Windsprints and GO!!

  • When: 20171201
  • QIC: Speedo
  • The PAX: Toto; MaBell; Lottalove, Jar Jar, Recount, Hanging Chad, Speedo


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7 Pax posted for windsprints

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

After a break do to pool closure the crew of Tsunami was happy to be back in the pool. And we were glad to see new faces.

  • 1X 8 links warmup free
    (rest)
  • 1 The Shark evolution
  • 4 x 2 links yards windsprints resting @45 between lengths
    (swim each length without taking a breathe)
  • 4 x 4 links yards crawl resting :15 between laps
    (count 3 kicks for each arm stroke)
  • 10 x 1 link yards windsprints resting :25 between lengths
    (swim each length without taking a breathe)
  • 4 x 2 links yards crawl resting @ 45 between laps
  • 5 minutes treading water
  • 4 links freestyle cooldown
    (swim slowly and relax)

Announcements
Prayer

The crew went to Hello Deli afterward for some scramble eggs and 2nd and 3rd F.

Moleskin: T-Claps to all for pushing hard during all sprints.

Log Toting Walkabout

  • When: 20171202
  • QIC: Ophelia
  • The PAX: High Times, Jar Jar, Wee Woo, Cosine, Saget


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Conditions: Upper 50s
Disclaimer: given
Warm-ups:
– 25 SSH IC
– 20 Murkins on Q
– 20 Imperial Walkers IC
– 20 Monkey Humpers IC
The THANG
With 6 men total, we paired up and each pair grabbed a block.  We then made our way to the path on the opposite side of the road.
We began the exercise with:
– 25 Squats with the log per team on Q
– 25 Alternating Overhead Presses on Q
We then added some running into the mix. One man from each team had to run ahead to a designated point while his teammate carried the log alone.
Once the teammate returned, they tagged out and repeated the same process until all team members reached the designated spot.
– 25 Squats with the log per team on Q
– 25 Alternating Overhead Presses on Q
From this point we proceeded to the playgound to play children’s games on the big toy. Again, team members split up. One team member flipped logs while the other team member completed the following circuit:
– 20 Tricep Dips on the Bench oyo
– 20 Reverse Crunches on the Swing oyo
– 15 Pull-ups oyo
– 20 Step-ups on the Picnic Table oyo
– 10 Burpees oyo
Once once member of the team completed this, they tagged their partner in and took over the log flipping.
Each team was able to complete this entire process a total of 3 times.
Once playtime was over, we repeated the same exact process that led us there.
– 25 Squats with the log per team on Q
– 25 Alternating Overhead Presses on Q
We then added some running into the mix. One man from each team had to run ahead to a designated point while his teammate carried the log alone.
Once the teammate returned, they tagged out and repeated the same process until all team members reached the designated spot.
We stowed the logs and returned to the flag for some Mary.
Each man called out an exercise.
-10 V-ups IC
-20 American Hammers IC
– 10 LBC IC
– 10 WWI Sit-ups on Q
– 10 Freddie Mercury’s IC
We circled up, gave respect to the country, and respect to our Lord.
Devo:
3 Things prevent us from entering our Destiny
1) Fear
2) Sense of Unworthiness (guilt)
3) Sense of Status Quo (comfort zones)
Purpose is a Process (Joseph and Moses)

4 corners….oh, we, oh…..4 corners….oh, we, oh

  • When: 20171121
  • QIC: Ophelia
  • The PAX: Redo, Weewoo, Snapper, BCG, Humpday, Stringbean, TKO, Flo, Snyder, Saget, Urkel, Oil Pan, Ophelia, Jar Jar (FNG)


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4 Corners
Conditions: A crisp low 40s
Disclaimer: given
Warm-ups:
– 25 SSH IC
– 15 Through the Tunnel IC
– 11 Burpees (for the train) on Q
– 20 IMperial Walkers IC
The THANG

Each man grabbed a block. We then made our way to the soccer field.

Once we reached the field, instructions were provided.  Each corner would represent a different exercise.  There would be a variety of methods for moving from Corner to Corner.
Station #1 10 burpees on Q
We then lined up shoulder to shoulder for a good hard sprint to the second Corner.
Station #2 20 V-ups on Q
Once the men strengthened their cores, we lined up shoulder to shoulder to complete a Bear Crawl to the third Corner. Each of the bears moved at different paces, but they all made it to their destination.
Station #3
Seven blocks had been positioned at this station.  Seven men completed 30 Kettle Bell Swings on Q while the other 7 completed 30 4-count American Hammers.  Once these were completed, the two groups swapped positions and repeated the process.
After this, I took a precious exercise from the brilliant Flo and decided to incorporate it.  All of the men held plank, alternating high and low. The first man in the line then proceeded to jump over low planks and climb under high planks.  We became very well acquainted with one another – some a bit too close perhaps.  We continued this until the fourth Corner.
Station #4
Seven blocks had also been positioned here.  Seven men completed 40 squats with blocks on Q while the other seven complete as many American Hammers IC as possible.
Once finished, the men swapped positions.
Once we finished with rotation we completed Broad Jumps back to Station 1.
We did a rinse/repeat of the entire process with modifications to the low/high plank exercise.
The men stowed the blocks and return to the flag with no time remaining.  We circled up, gave respect to the country, respect to our Lord, and named our FNG.
Devo:

John 15:1-5English Standard Version (ESV)

I Am the True Vine

15 “I am the true vine, and my Father is the vinedresser. 2 Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit. 3 Already you are clean because of the word that I have spoken to you.4 Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me. 5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.

Are you abiding? If not, what is stopping you?