Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Warrior – August 2019

  • When: 20190822
  • QIC: Luigi
  • The PAX: Run-Off, Mrs. Potts, Jojo, Dorothy Mantooth, Hard Drive


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L-R: Luigi, Run-Off, Mrs. Potts, Dorothy Mantooth, Jojo, Hard Drive

Scorecard

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

Conditions: HUMID. 77F and 94% relative humidity by end of workout. No wind. Beautiful sunrise though.

FNGs: None, but we did have a visitor from F3 Conway (Run-Off) and multiple folks doing the fitness test for the first time.

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 goalpost)
    • 10 merkins
    • 15 squats
    • Run 120 yards (to opposite goalpost)

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

  • Hard Drive: 22.00 (vs. 22.34 in June)
  • Dorothy Mantooth: 20.00 (vs. 19.317 last time)
  • Luigi: 19.30 (vs. 21.35 last time)
  • Run-Off: 17.00 (first time) – visiting from Conway
  • Mrs. Potts: 13.00 (first time)
  • Jojo: 9.20 (first time)

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: 6

Namerama: Run-Off, Mrs. Potts, Jojo, Dorothy Mantooth, Hard Drive, Luigi

Announcements/Prayer Requests:

Pledge and COT

Devo: Don’t follow your heart

  • YHC was struck by this passage in Numbers chapter 15 last week:
    • The Lord said to Moses, “Speak to the people of Israel, and tell them to make tassels on the corners of their garments throughout their generations, and to put a cord of blue on the tassel of each corner. And it shall be a tassel for you to look at and remember all the commandments of the Lord, to do them, not to follow after your own heart and your own eyes, which you are inclined to whore after. So you shall remember and do all my commandments, and be holy to your God. I am the Lord your God, who brought you out of the land of Egypt to be your God: I am the Lord your God.”
  • Our culture says follow your heart and be true to yourself, but in this passage God says not to follow your heart, but instead to follow God’s commandments. He knows what’s really best for us (since he invented us), plus he has the authority to tell us what to do (since he owns us).
  • Life application: Sometimes YHC struggles at work to stay focused and not wander off on rabbit trails through Wikipedia, Facebook, Amazon, etc. I can clearly see my heart “whoring after” things that really won’t satisfy me. I need God’s intervention to change my desires and remind me of what’s true and worthwhile.

Moleskin:

  • YHC decided to take the mile easy this month to see if it left more energy for the remaining exercises. It seemed to work for Dorothy Mantooth (he hit a PR today), but YHC has been posting less regularly and doing almost no merkins this month, so I still got a lower score than last time.
  • Fastest mile was 8:51.

The Ditch 08/17/19: YHC incinerates the Ditchites

  • When: 20190817
  • QIC: Bedpan
  • The PAX: Redo, Tinder, Harbaugh (R), Honey Boo boo (R), Mrs. Potts, JoJo, Dorothy Mantooth, Prayer Request


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Intro: YHC picked up this Q early in the month.  He wanted to bring something that has never been seen before at the Ditch.  He decided to bring the Incinerator from Accelerator to the Ditch.  Thought there would be a decent chance there would be a thunderstorm but instead just a light drizzle.

Conditions: low 70s, light drizzle

Shortcake Special (Before the BC): none

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

Knee Slappers x15 IC

SSH x10 IC

Squats x20 OQ

grab block

The Thang: 
The Incinerator (8 stations).  YHC would lead every exercise at each station and the PAX would stay together.  After 1 round of completeling each station, drop a rep at each station after each round is completed.  Carry block with you the entire time.

Round 1: Dips (on the picnic tables) x15 OQ, Merkans (on basketball court) x15 OQ, Curls (in parking lot) x15 OQ, Step Ups (other side of parking lot) x15 IC, LBC’s (in tennis court) x15 IC, OHP (can’t do pullups, on otherside of basketball court) x15 OQ, Burpees (otherside of basketball court) x15 OYO, Jump Squats (near picnic tables) x15 OQ.  Rinse repeat, drop 1 rep for next round for each station.

Round 2: Dips (on the picnic tables) x14 OQ, Merkans (on basketball court) x14 OQ, Curls (in parking lot) x14 OQ, Step Ups (other side of parking lot) x14 IC, LBC’s (in tennis court) x14 IC, OHP (can’t do pullups, on otherside of basketball court) x14 OQ, Burpees (otherside of basketball court) x14 OYO, Jump Squats (near picnic tables) x14 OQ.  Rinse repeat, drop 1 rep for next round for each station.

we reached 4.25 rounds…stopped after 11 Merkans.  Everyone carried their block the entire time.

stow blocks

6 Minutes of Mary: 
WW1 Sit Ups x15 OQ, Freddy Mercuries x30 IC

recover recover

Numberama: 
9

Namearama:
Bedpan, Redo, Tinder, Harbaugh (R), Honey Boo boo (R), Mrs. Potts, JoJo, Dorothy Mantooth, Prayer Request

Announcements:
Labor Day convergence 0700 09/02 @ wescott park (bedrock/magnitude).  Carnes Crossroads workout 1800 on tuesdays.  Men’s Hike meeting tomorrow.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
it was a beatdown as promissed.  Redo asked YHC “what are you gonna do if your weinke gets wet?”.  YHC did not have an answer but would eventually throw away his weinke because it was memorized and pointless to keep carrying it.  The drizzle and wetness on the ground was present and kept all of us moist…along with the sweat that YHC administered from his beatdwon.

The Ditch 8/10/19: Arms & Abs 4 corners

  • When: 20190810
  • QIC: Bedpan
  • The PAX: Olaf, Tinder, Redo, JoJo, Harbaugh (respect), Prayer Request


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Intro: Had a couple HC’s on the preblast yesterday. Wanted to do a BC that incorporated more arms and abs. The reason I wanted this was because most of us Goose Creek guys would be rucking @ 8am for the Share The Load ruck event. It was gonna be just enough to be a beatdown.

Conditions: Foggy, hot, humid

Shortcake Special (Before the BC): None

Ruckers: None till the event later lol.

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:
LBACs x15 fwd/bck IC

Sun Gods x15 IC

TTT x15 IC

Squats x20 OQ

High Knees x20 IC

head over to grab a block

The Thang:
4 corners around the outside of the tennis court fence. Carry block overhead in between if your arms aren’t jello. All exercises were OQ and 20 reps each.

1st round: Merkans, Incline Merkans, Decline Merkans, Hand Release Merkans

2nd round: LBC’s, Iron Crosses, WW1 sit ups, X’s & O’s

3rd round: OHP, Block Press, Curls, Rows (10 reps each arm)

4th round: Flutterkicks, Freddy Mercury, Hello Dolly’s, X’s & O’s

head back to basketball court.

Wall sits on the green wall: wall sit for 40 seconds, run 10 yards down and 10 yards back. Rinse repeat for 3 rounds.

stow blocks, head to flag.

6 Minutes of Mary:
All exercises were 20 reps each: Box Cutters, WW1 sit up, South American Hammer, In & Outs, Imperial Walkers, Flutterkicks

Recover recover

Numberama:
7

Namearama:
Bedpan, Olaf, Tinder, Redo, Prayer Request, Harbaugh (respect), JoJo

Announcements:
Share the Load ruck event would begin @ 0800 Goose Creek High school. Q school 8/16 5:45am @ the Den. Pray for Wilson’s family. Pray for those with illness going on for the guys at the Den.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
Arms and abs so our legs wouldn’t be dead at the ruck. Quality beatdown. Lots of mumble chatter this morning which was great. Good to see Harbaugh again.

C.R.A.B.S. at the Ditch

  • When: 20190808
  • QIC: Redo
  • The PAX: bedpan, TKO, redo, tinder, jojo


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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: Humid

FNGs: None

COP: 15xTTT, 15xIW, 15x Don Quixote, LBACs

The Thang:

Grab a block and meet at the end of the basketball court. Grab a partner and get ready for CRABS. While one partner completes staying alives down the basketball court, the other performs the following exercises to get CRABS

100-C-curls for the girls

125-R-rows 10 each arm. (YHC knows this doesnt make since. Also: YHC doesnt care)

150-A-american hammers

175-B-bobby hurleys

200-S- standing calf raises

nice warm up…now lets gets some 11s in

on one end of the basketball court complete 1 curl, mosey to other side and wall sit for 100 seconds.

mosey back to block and complete 2 curls, mosey to other side and wall sit for 90 seconds.

You get the picture…wall sits suck

completed 11 and 11. Recover Recover

numberama, namarama, announcements, prayer requests, then some weird looking caprice classic with blacked out windows pulls into the parking lot and parks, turns off ignition and is just chillin, prayer, pledge

DEVO: Forgiveness. Quote: “forgiveness does not change the past, but it does enlarge the future.” The discussion that ensued was one that did not finish and the level of knowledge dropped was awesome. Stop carrying around unnecessary resentment, it’s crippling your relationships with others.

“holding onto resentments is like drinking poison and expecting the other person to die”

End of Beast Week Triathlon

  • When: 20190629
  • QIC: Olaf
  • The PAX: Dabo, JoJo, Redo, Sports Clips, McFly, Flicker, Glowstick, Beanie Baby, Wolverine, Wee Woo, Masterload


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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: Nice…

SCS: Redo, Wee Woo and YHC for 4 miles

FNGs: Flicker

COP:  SSH and TTT, both IC

The Thang:

11 played Ultimate Frisbee, 1 ran some miles

Mary: None

Numberama: 12

Namerama: Dabo, JoJo, Redo, Sports Clips, McFly, Flicker, Glowstick, Beanie Baby, Wolverine, Wee Woo, Masterload, Olaf

Pledge and COT

Announcements: 4th of July Convergence at the Ditch

Devo: Are you making decisions and putting people into your life that are helping you reach God’s purpose for your life?

Moleskin:   YHC always forgets to do BackBlasts for Ultimate Frisbee days so this one was very late…

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, no precipitation

Shortcake Special (Before the BC): none

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 x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!

June’s Edition of The Swampfox: BEAST WEEK

  • When: 20190627
  • QIC: Bedpan
  • The PAX: Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy


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Intro: This week is Beast Week in F3 Summerville/Goose Creek.  Today was the running of the monthly fitness test at The Ditch known as The Swampfox.  There was a double down opportunity so we had to start quick and finish a little early for those that wanted to Double Down to the Jones.

Conditions: low to mid 70s, no precipitation, humid

Shortcake Special (Before the BC): none

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:
grab a block, head over to the walking/running path

TTT x15 IC

The Thang: 
The Ditch’s Swampfox Fit Test

20 Burpees OYO, 20 V-Ups OYO, 20 Squats w/block OYO, run to the White Posts then run back (this is 1 round). Rinse Repeat. If you complete 5 rounds of this you will have completed 100 reps of every exercise and ran 2 miles.  Running to the white posts and back is roughly 0.4 miles.

  1. Doctor Octopus: 7 rounds
  2. Sophia: 5 rounds
  3. Bedpan, Gypsy, TKO: 4 rounds
  4. Masterload: 3.1 rounds
  5. JoJo, Friar Tuck, Beanie Baby: 3 rounds
  6. Gallagher: 2.5 rounds
  7. Hacker: 2 rounds

stow blocks

6 Minutes of Mary: 
no time

Numberama: 
11

Namearama:
Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy

Announcements:
July 4th Convergence 0600 at the Ditch.  Tonight was some 2nd F at Hero’s on Red Bank Road.  Doctor Octopus is having a July 4th afternoon party.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo: none

Moleskin:
Did the Swampfox from 5:03 to 5:37am to give some time for those that wanted to double down (including myself).  It was just as generously terrible as last time.  Great push guys!

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

Combing the Merkin Mountain and 11’s at The Ditch

  • When: 20190604
  • QIC: McFly
  • The PAX: Bedpan, Tinder, JoJo, Nuggets, Urkel, Olaf


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Great Morning at The Ditch
Conditions: Dark and Warm

Warm-up:
Side Straddle Hop, IC 25
Through The Tunnel, IC 16
DQJ, IC 15
Hillbilly Knee Slappers, IC 20

The Thang:

Pax Grabbed Blocks and Headed to The Picnic Tables to climb the Merkin Mountain as follows:

20 Declined Merkins aka Derkins
20 Curls for the Girls
20 Merkins
20 Curls for the Girls
20 Low Incline Merkins
20 Curls for the Girls
20 High Incline Merkins for the Summit!

At some point during the above we heard a train and completed 11 Burpees.

Next we took a breather while jogging around the trail with our blocks and as promised, it got us breathing and ready to descend back down Merkin Mountain!

Pax started at the top with 20 High incline Merkins and went through all of the above in reverse, finishing with 20 Derkins.

It was only about 5:20 so we headed to the basketball courts, did 20 flutter Moncks in cadence and still had time for some 11’s on Q!

There was another train so 11’s were descending burpees on one side and tricep extensions on the other. In between we started but bear crawling with our blocks to the other side and then alternated between, Lunge Walking, Jail Breaking, Broad Jumping and regular Bear Crawling until we completed the last 6 burpees at once and the last 30 Extensions to stow the blocks in time.

We finished with the pledge, namerama, announcements and a prayer for KY to recover soon.

Devo was about the importance of monitoring the words that come out of our mouth because they reveal what’s in our heart and can either be destructive or edifying.

Let no corrupt communication proceed out of your mouth, but that which is good to the use of edifying, that it may minister grace unto the hearers.
Ephesians 4:29 KJV

Jesus Said: “Not that which goeth into the mouth defileth a man; but that which cometh out of the mouth, this defileth a man.” And “Do not ye yet understand, that whatsoever entereth in at the mouth goeth into the belly, and is cast out into the draught? But those things which proceed out of the mouth come forth from the heart; and they defile the man. For out of the heart proceed evil thoughts, murders, adulteries, fornications, thefts, false witness, blasphemies: These are the things which defile a man: but to eat with unwashen hands defileth not a man.”

No man can truly tame their tongue but we can allow God to change our heart and submit our tongues to him along with everything else.

“But the tongue can no man tame; it is an unruly evil, full of deadly poison. Therewith bless we God, even the Father; and therewith curse we men, which are made after the similitude of God. Out of the same mouth proceedeth blessing and cursing. My brethren, these things ought not so to be.”
James 3:8‭-‬10 KJV

Let’s ask God to help us use our tongues for that which is edifying. If you don’t know God personally then that’s the first step. Victory over the tongue or any sin is only available through a relationship with Him through His Son Jesus Christ.

Very Fair Workout

  • When: 20190514
  • QIC: Redo
  • The PAX: bedpan, saget, redo, olaf, friar tuck, nuggets, jojo, futurama, mcfly, prayer request


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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: crisp

FNGs: None

COP: 

SSHx10, TTTx10, IWx10, squatsx10

The Thang:
first exercise was performed to allow PAX opportunity, a VERY FAIR opportunity to pick teams.

The Burpee Challenge: start with a minute on the clock and start with 7 burpees. your rest time depends on how fast you get done. every minute increase 1 burpee. PAX were told last two standing would be captains and pick teams…VERY FAIR. YHC stopped at 12 as the rest of the workout was, well, VERY FAIR. Saget, McFly, and Futurama decided they did not want to stop doing burpees so YHC called out “the first two to complete 16 burpees will be team captains.” Futurama completed first and Saget was second.

Teams were picked and PAX instructed to grab a block and head to field for some staying alives with exercises.

YHC placed four cones spaced a good distance apart

round 1: 10 of each exercise, moving to next cone, back to first, and so on. movement was together as a team

kettlebell swings, merkins, bobby hurleys, 4 ct flutter kicks

PAX were told winning team got to pick losing team’s exercise-team picked some exercise

round 2-20 of each exercise:

OHP, WWI situps, alt leg lunges, 4 ct flutter kicks- losing team had to perform 20 4 ct monkey humpers

round 3: 30 of each exercise

curls, merkins, squats, 4 ct flutter kicks

STARFISH:

YHC setup the cones for the starfish.

everyone starts in the middle cone and does one merkin, pax choice to go to next cone, but movement is performed as a team. the outer four cones were: American hammers, lbcs, boxcutters, v ups. every odd number was a merkin in the center cone. YHC had to call for time as both teams got to about 11merkins.

Recover, recover

Numberama, namerama, pledge, and announcements

Devo:

YHC talked about patience and importance of allowing God’s time to happen and not become overwhelmed with things not happening in our time. PAX, as always, added plenty!!