Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Taters gonna Tate

  • When: 20191008
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: Lotta Love, Mrs. Potts


by Leave a Comment

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

Conditions: low 70s, slightly cloudy, f’ing beautiful

FNGs: nay

COP:

Double Merkins – 5 on Q

Dubyas – 10 OYO

The Thang:

Bear Crawl 1-2-3: 100 Merkins, 200 LBCs, and 300 Squats

since we had an odd number of PAX, HYC decided to modify. we did 10 merkins together, first PAX bear crawls to first cone (cones in a triangle approx 30 feet apart), by the time he gets to the second cone, second PAX bear crawls while the first and third continue counting. We completed one triangle round with the merkins, HYC is an idiot and we did 1oo WWII situps and 100 LBCs, then finished with 3oo squats in the same fashion. It was confusing and fun all at the same time, just like your first time “learning to ride a bike”.

Mary: more like 20 minutes of Mary…

Pickle Pointers – 15 IC

1 lap indigenous peoples mosey run

Reverse Crunch – 25 IC

1/2 lap walk

Captain Thor – 10 count IC

1/2 lap walk

Boat / Canoe – until DMT said so

Numberama: 3

Namerama: Lotta Love, Mrs. Potts, DMT

Pledge and COT (thanks Lotta Love)

Announcements: 17NOV2019 911 Heros run on Daniel Island.

Devo: 2 Peter 3:9

The Lord is not slow in keeping his promise, as some understand slowness. Instead he is patient with you, not wanting anyone to perish, but everyone to come to repentance.

Terrible translation: be like the Lord, understand slowness, be patient with others, you can explain it to them, you can’t understand it for them.

Moleskin:   HYC had a unique morning, after the workout I ran into another F3 brother, and cherry on top he’s a fellow Alumni for undergrad. Anywho there’s a special run on Sunday for our F3 running lovers, for a good cause at that:

Raising Up the Rudis!

 

Title Goes Here Idiot

  • When: 20190806
  • QIC: Dorothy Mantooth
  • The PAX: Cisco, Lotta Love, Hard Drive, String Bean


by Leave a Comment

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

Conditions: low 70s, moist

FNGs: None

COP: TTT, mosey to Shart Shed to grab the 5” utility poles.

The Thang:

Each PAX grabs a pole of their choice, drapes it over their shoulders:

10 Squats on Q – ¼ mile mosey

Grab a different pole, because all of them weigh different weights so don’t want anyone to feel left out:

10 step ups, each leg – ¼ mile mosey

10 calf raises – ¼ mile mosey

New pole: we did one more exercise with the poles and ran another ¼ mile

***head down in shame***

VOTED PAX FAVORITE OF THE DAY:

Sacrete shuffle (remix with poles) on east side bleachers

10 Super Derkins IC

10 Derkins IC

10 Incline merkins IC

30 count wall squats (each PAX counts 1,2,3,4,5 all the way to 30 during a wall sit)

30 count BTTW (each PAX counts 1,2,3,4,5 all the way to 30 during BTTW

Sacrete shuffle (remix with poles) on east side bleachers back to Shart Shed

DMT tried to organize a pole carrying suicide with cones but it ended up being a bigger CF than ever imagined. Will re-work during shower thoughts and attempt again, soon!

Mary: 10 WWI situps on Q, 10 WWII situps on @, 10 Freddy Mercury’s IC

Numberama: 5

Namerama: Dorothy Mantooth, Cisco, Lotta Love, Hard Drive, String Bean

Pledge and COT

Announcements: Keeping thoughts of victims of this weekend’s tragedies in our thoughts, as well as a PAX neighbors’ family member that lost his life.

Devo: (thanks LoL since I’m a huge Devo slacker) Bringing light to fighting evil.

Moleskin:   Having 5 PAX at The Jones was a welcome treat. We got some good mumble chatter in during our ¼ mile runs. Cisco has the Q for 8AUG – if we don’t do farmer carries until DMT cries, DMT will cry until we do farmer carries until DMT cries.

1st of the Month

  • When: 20190801
  • QIC: Dorothy Mantooth
  • The PAX: Hard Drive, Lotta Love


by 1 Comment

COP:

Nancy Kerrigans – Lean torso forward, raise one leg out to the back, reach arms out to side and do small arm circles. IC

 Mountain Man Poopers      resembles the aftermath of eating a helping of Grandma’s squirrel gravy. 4 Count : standing position, bend over to touch toes. Step 2: Squat low, put arms straight out front. Step 3: Back to touching toes position from Step 1. Step 4: Stand Up with a single clap.

 Starfish Crunch PAX lay spread eagle on backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start. Rinse and repeat many, many times.

 Copperhead Merkins Regular Merkin but lowering body slowly on first 3 counts, then lifting up on 4 count

 

Merkin Mile:

10 Merkins IC run quarter mile

10 Derkins IC run quarter mile

10 Incline Merkins IC run quarter mile

10 Merkins IC run quarter mile

 

Farmer Carry Suicides:

Placed four cones about 15 feet apart in a line. Farmer carry two blocks to second cone, sprint back to the home cone, rinse and repeat to all cones. 

Bear Crawl Suicides:

Bear crawl to second cone, sprint back to home cone, rinse and repeat. Some PAX had to modify to lunges on the last cone. 

 

Mary:

WW1 Situps – 20 IC

WW2 Situps – 20 IC

1 minute plank

Devo: Luke 15:11-32 – Parable of the lost Son – pray for our fart sacking brothers so they may return soon. 

Pledge, BOM

Suicides, Laps, and Suicides OH MY!!!!! (You won’t want your ruck for this one)

  • When: 20190604
  • QIC: Dorothy Mantooth
  • The PAX: Lotta Love, Defib


by Leave a Comment

FNGs: None

Ruckers: None, Defib removed his ruck when he heard what was in store…

Disclaimer: Given

Conditions: 80 degrees and cloudy

COP: 15 LBAC forwards and back IC, 15 TTT IC

Thang:

PAX grab two blocks and head to track, 4 cones are distributed.

Farmer carry suicides w/ 5 burpees at each return to first cone.

mosey around the track

Bear crawl suicides (BCS), made it to 3rd cone, mosey around the track, finished BCS to last cone after mosey.

Mosey around track.

Defib said he needed some upper body love, so DMT calls an audible, head to concrete benches:

15 dips IC
15 incline merkins IC
15 decline merkins IC

Mosey around track.

needed to give the PAX a break, so we did normal suicides (but twice the length of the past suicides) with a jailbreak after the last cone.

mosey around the track.

Mary:

still not sure what we’re calling these yet but did some ab work on the bleachers. for now we’ll call them “lil bleacher crunches”, 20 IC incline and decline.

backwards suicides – yes, we ran backward suicides, it sucked.

Moleskin: After a week of posting alone, two PAX came back to The Jones. One from Singapore, the other double-downing from his post in S’ville. This was one of my favorite workouts to date, mostly because I was able to lead two awesome dudes i respect and look up to.

COP: Count, Namorama, Pledge, BOM

Devo: Be beautiful on the inside and out, just like Daniel.

It’s Good To Be Back!

  • When: 20190504
  • QIC: LottaLove
  • The PAX: Cisco, Luigi


by Leave a Comment

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

Conditions: warm – low 70’s

FNGs: none

Warm Up

  • Don Quixote x 15 IC
  • LBAC x 15 IC each direction (forward & back)
  • SSH x 20
  • 8-Count Body Builders x 15 IC 

The Thang

Adventure run around the compound: 

  • At bleachers, run up and down, hop up and down three times. at Houdini’s building, two sets of balls to the wall (huh huh) for 20 sec.

Strength Training:

-PAX grabs a block for three rounds of the following

  • Overhead Press x 15 OC
  • Flutter Kicks with block 15x IC
  • Block Press 30x OQ
  • squats x 15 OQ
  • Kettle Bell Swings x20 OQ

Team Dora

Alternate with run to 100M marker and back

  • 100 Merkins
  • 200 squats with bricks (touch the ground)
  • 300 LBC’s

Cool down Lap 

  • monkey humpers x10 OC (at 12:00 on track)
  • jump squats x15 OC (at 6:00 on track)

Mary: 

  • Seal Jacks x 15 IC
  • LBC’s x 20 IC
  • Side Planks x 10 IC
  • Freddy Mercury x 20 IC
  • American Hammers x 20 IC
  • Final cool down lap
Numberama: 3
Namerama: Cisco, Luigi, LottaLove
Pledge and COT
Devo:

“There are four types of men in this world: 1. The man who knows, and knows that he knows; he is wise, so consult him. 2. The man who knows, but doesn’t know that he knows; help him not forget what he knows. 3. The man who knows not, and knows that he knows not; teach him. 4. Finally, there is the man who knows not but pretends that he knows; he is a fool, so avoid him.”

Solomon Ibn Gabirol

Mosey with The Jones

  • When: 20190502
  • QIC: Cisco
  • The PAX: Hard Drive, Lotta Love, Luigi


by Leave a Comment

Intro:

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

Weather Conditions:

Clear, mid 60s

FNGs:

None

COP/Warm up:

Wait 3 minutes for more PAX

The Thang:

Square Mosey around Park Circle and back via Park Place N, S, E, & W – stopping along the way to complete exercises below.

40 second BTW – on Q
40 ATG Squats – on Q
10 Plank Hip Twist – IC (4 count)
Rev Bear ~15-20 yards 2x
Jail Break ~15-20 yards 2X

Mary:

10 Toes to Bar – on Q
20 LBC – IC (4 count)
10 each side | Side Plank Dip – IC (4 count)
2 minute plank

COT:

Pledge; Prayer Requests; Answered Prayers; Prayer.

Devo:


Moleskin:

First Q since April 2. Good to have Lotta Love back.

Hairy Winks Takes the Lead at Tsunami

  • When: 20181026
  • QIC: Hairy Winks
  • The PAX: Hairy Winks, Toto, Hanging Chad, Recount, Lotta Love, Hard Drive, Cisco, Redo, Canadian Bacon, Sugar Mountain,


by Leave a Comment

Conditions: WET!!! Its a swiming AO.

FNG’s None

Warm ups:

10 links Freestyle

4 links Motor boat

4 links Beer can holders

4 links Motor boat

2 links Butterfly

4 links Catchups

The Thing:

Each Pax will do 1 Usain Bolt 2 links while the PAX does wall push ups, in & outs, up-downs, flutter kicks

As many links as you can in 10 minutes

Sprint recovery ladder (started with 1 sprint 1 recovery and work our way up to 1 sprint 3 recovery)

Tread water 5 minutes

up-downs 1,2,3,4,5

Great VQ by Hary Winks.  We will look forward to his next Q.

Pledge

Announcements

BOM

LottaLove’s Bon Voyage

  • When: 20181030
  • QIC: LottaLove
  • The PAX: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, Defib


by Leave a Comment

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

Conditions: Cool

FNGs: none

Warm Up
  • TTT x 10 IC
  • LBAC x 15 IC (forward and backwards)
  • SSH x 20
  • 1 Lap
The Thang
Each PAX grab a block
Three sets of three exercises with a more cardio exercise for the second, followed by a lap around the track.
  • Kettle Bell Swings x 20 OQ
  • Block Hops* x 20 OQ
  • Curls for the Girls x 10 IC
  • 1 Lap

*Block hop is where you have the block off to the side laying down (the block, not the PAX) and you hop over it side to side

  • Good Morning with Block x 20 OQ
  • 8 Count Body Builder x 10 IC
  • Tricep Extensions x 10 IC
  • 1 Lap

Mary:

  • Flutter Kicks With Block x 20 IC
  • LBC x 20 IC
  • Monkey Humpers x 10 IC
  • 1 Lap

 

  • LBC x 20 IC
  • Flutter Kicks With Block x 20 IC
  • American Hammer with Block x 10 IC
  • 1 Lap
Recover Recover,
Stow Blocks (Admin task)
Numberama: 8
Namerama: Houdini, Bedpan, Suave, Dorthy Mantooth, Sakrete, Cisco, Defib, LottaLove
Pledge and COT
Devo: Bedpan: remembering to stretch as a part of fitness

 

Another Brick In The Wall

  • When: 20181027
  • QIC: LottaLove
  • The PAX: Prius, Yo-Adrian, Houdini


by Leave a Comment

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

Conditions: Cool

FNGs: none

Warm Up
  • TTT x 10 IC
  • LBAC x 15 IC (forward and backwards)
  • SSH x 20
  • 1 Lap
The Thang
Three sets of three exercises (working different muscle groups each) followed by a lap around the track.  Repeat until the hour is up.  The last set was focused on core strength.
  • I-Y-T* x 30 total OQ
  • Merkins x 10 OQ
  • Monkey Hummers x 10 IC
  • 1 Lap
  • Chest Flys x 30 OQ (using bricks as weights and laying with shoulders on cinder block – Thanks Yo Adrian for the tip!)
  • Tricep Extensions x 10 OQ
  • Mountain Climber x 10 OQ
  • 1 Lap
  • Curls for the Girls x 10 IC
  • Good Morning with Block x 20 OQ
  • Box Jumps x 10 OQ
  • 1 Lap

Mary:

  • LBC x 20 IC
  • Flutter Kicks With Block x 20 IC
  • American Hammer with Block x 10 IC
  • 1 Lap
*I-Y-T is where you take to bricks in each hand and with straight arms lift them in front (I) lift at a 45 degree angle from your chest (Y) lift to the side (T).  10 each for a total of 30 (Thanks again – Yo Adrian)
Numberama: 4
Namerama: Prius, Yo-Adrian, Houdini,  LottaLove
Pledge and COT
Devo: Seeing others as a reflection of yourself

​Moleskin:  One of the PAX had some trouble with his rotator cuff and I wanted to help strengthen that.  Originally I wanted to do “Birds” where you lift the two bricks to from and to the side and Yo Adrian Suggested I-Y-T’s so I incorporated those instead.  I knew everyone’s core was ok so I made the last set (Mary) extra tough!

Mace Tabata

  • When: 20181025
  • QIC: Cisco
  • The PAX: HardDrive, LottaLove


by Leave a Comment

Intro:

Built new coupons for the workout today.

Weather Conditions:

Clear, 48 degrees

FNGs:

None

COP/Warm up:

N/A.

The Thang:

Tabata - 1 minute on 30 seconds off for 37 minutes.
  • Mace moves included:
    • 360 Swing
    • Gravedigger
    • Curls
    • Barbarian Squat.
    • 10 o’clock – 2 o’clock Swing
    • Joust (horizontal)
    • Up Thrust (vertical)
  • 1 Lap Mosey.

Mary:

  1. N/A.

COT:

Pledge; BOM.

Moleskin:

Cold morning, but the Mace heated up the shoulder, arm, and leg cores.  Click image for details.