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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

More Body Builders

  • When: 20210907
  • QIC: Luigi
  • The PAX: LottaLove, Cisco


2021-09-07 by Luigi Leave a Comment

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

Conditions: Warm (80F) and humid, but thankfully minimal bugs. Sunrise was right at end of workout.

Disclaimer: Given.

COP: Grab blocks (2 per pax) – place lighter one on near end of track and cusack a heavier one to far end of track (1/8 mile away)

The Thang

  • 10-count body builders with push-up* x 12
  • 1/8 mile mosey
  • 10-count body builders with deadlift* x 24
  • 1/8 mile mosey
  • 10-ct w/ PU x 11
  • 1/8 mile mosey
  • 10-ct with DL x 22
  • 1/8 mile mosey
  • 10-ct w/ PU x 10
  • 1/8 mile mosey
  • 10-ct with DL x 20
  • 1/8 mile mosey
  • 10-ct w/ PU x 9
  • 1/8 mile mosey
  • 10-ct with DL x 18
  • 1/8 mile mosey
  • Stow lighter blocks
  • 1/8 mile walk
  • Carry heavier blocks back for final 1/8 mile walk, stow in shed

*Explanations:

  • 10-count body builders with push-up (“start up, go down”) – use heavy blocks for these:
    • 1. Deadlift down (place block on ground but keep holding it)
    • 2. Kick feet out to plank position
    • 3. Push-up down
    • 4. Push-up up
    • 5. Kick feet into squat position
    • 6. Stand up holding block
    • 7. Curl up
    • 8. Overhead press up
    • 9. Overhead press down
    • 10. Curl down
  • 10-count body builders with deadlift (“start down, go up”) – use light blocks for these:
    • 1. Stand up holding block
    • 2. Curl up
    • 3. Overhead press up
    • 4. Tricep extension down
    • 5. Tricep extension up
    • 6. Overhead press down
    • 7. Curl down
    • 8. Deadlift down
    • 9. Deadlift up
    • 10. Deadlift down

Grand totals:

  • 42 x 10-count BB with push-up
  • 84 x 10-count BB with deadlift
  • 1.25 miles

Numberama: 3

Namerama: LottaLove, Cisco, Luigi

Pledge, COT

Announcements/Prayer Requests:

  • Prayers for future of The Jones AO – want to keep it going, but need fresh/consistent leadership to carry the mantle forward. Many Pax are in seasons of life that make it challenging to commit to AOQ duties.

Devo:

  • Cisco saw a large majestic hawk watching us from a light pole just as the sun was rising, which was the perfect intro to the brief devo YHC had thought of:

Do not toil to acquire wealth;
be discerning enough to desist.
When your eyes light on it, it is gone,
for suddenly it sprouts wings,
flying like an eagle toward heaven.

– Proverbs 23:4-5

Trust in him at all times, O people;
pour out your heart before him;
God is a refuge for us…
if riches increase, set not your heart on them.

– Psalm 61:8,10c

  • Reminder not to set your heart on wealth (big or small) as your source of security or comfort, because it can fly away when you least expect it as easily as an eagle (or a hawk). YHC said this primarily as a reminder to self. There seems to be a tendency for Americans to “toil to acquire wealth” so we can rest later, and set our hearts on that as our refuge and comfort/security, whereas the Bible tells us to set our hearts on God as our refuge, and rest now, even while we work.

Moleskin:

  • This was a duplicate of Body Builders Reprise from 20210629; we didn’t get as far this morning because all of the pax were feeling the heat/humidity, and a bit out of shape from lack of F3 participation recently due to other obligations. All things considered, it was a good solid effort from everyone. YHC still loves this workout and hopes to recycle it many times again in the future.

Filed Under: The Jones Tagged With: Cisco, Lottalove, Luigi

24

  • When: 20210624
  • QIC: Luigi
  • The PAX: LottaLove, Nacho Libre


2021-06-24 by Luigi Leave a Comment

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

Conditions: Wonderful (60s F), sun just coming up

FNGs: None

COP: SSH x 24; Grab blocks

The Thang: (12 reps of each weighted exercise – marked by * below; 24 counts of each bodyweight exercise)

  1. 10 ct bodybuilders* + 24 yard jailbreak
  2. Mountain climbers + 24 yard jailbreak
  3. OHP* + 24 yard jailbreak
  4. HR merkins + 24 yard jailbreak
  5. Curls* + 24 yard jailbreak
  6. Burpees + 24 yard jailbreak
  7. Dips on blocks* + 24 yard jailbreak
  8. Tricep knee taps + 24 yard jailbreak
  9. KB swings* + 24 yard jailbreak
  10. Good mornings + 24 yard jailbreak
  11. Angels & Devils* + 24 yard jailbreak
  12. American Hammer + 24 yard jailbreak
  13. Lawn mowers (12 ea. side)* + 24 yard jailbreak
  14. Ranger merkins + 24 yard jailbreak
  15. Calf raises w/ block* + 24 yard jailbreak
  16. Bobby Hurleys + 24 yard jailbreak
  17. Derkins on blocks* + 24 yard jailbreak
  18. Squats + 24 yard jailbreak
  19. Flutter kicks w/block* + 24 yard jailbreak
  20. 24 yard bear crawl back to blocks
  21. Indian run 1 lap + took a 20 count
  22. Mosey one lap at 70% effort, line up in order of finish. Q recorded interval in seconds between each Pax’s finish. Took another 20 count.
  23. Race one lap, starting with slowest Pax getting head start equal to number of seconds he finished behind next-slowest Pax during previous lap. Intervals were 20 seconds and 10 seconds.
  24. Stow blocks then walk one lap for cooldown

Numberama: 3

Namerama: LottaLove, Nacho Libre, Luigi

Pledge and COT

Announcements/Prayer Requests:

  • None

Devo:

  • None; YHC did not come prepared.

Moleskin:

  • Great work from everyone today! This workout was recycled from YHC’s birthday Q in 2018 (in which we did 31 reps of every exercise, and did 31-yard jailbreaks in between). Knowing that YHC is severely deconditioned from a 2-year break from F3 while we had little kids at home, I opted for a lower number of reps and settled on 24 to match today’s date, but quickly realized that 24 of the weighted exercises might still be too much, so dropped weighted reps to 12. It was still a good workout.
  • Quote of the day: “I almost threw up.” – Nacho Libre, immediately after he won the race at end of workout. Music to YHC’s ears. 🙂

Filed Under: The Jones Tagged With: Lottalove, Luigi, Nacho Libre

Partial Pyramid of Pain

  • When: 20210427
  • QIC: Luigi
  • The PAX: Stringbean, Nacho Libre, Lottalove


2021-04-27 by Luigi Leave a Comment

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

Conditions: upper 60s, felt great

FNGs: None

Disclaimer: Given

The Thang:

COP: Mosey one lap, then grab a block from shed

The Pyramid:
  • 10 Pull-ups
  • 20 Burpees
  • 30 OH presses with block
  • 40 KB swings
  • 50 Merkins
  • 60 Flutter kicks
  • 70 LBCs
  • 80 Squats
  • 90 Calf Raises (holding block)
  • 100s
Repeat everything in reverse order (starting with another set of 100s) to go back down the pyramid.
Didn’t make it all the way back down before time expired – last completed exercise was OH presses.

Numberama: 4

Namerama: Stringbean, Nacho Libre, Lottalove, Luigi

Pledge and COT

Announcements: None

Moleskin:

  • YHC was feeling the pain this morning after being out of pocket with two young boys at home for the past couple years. Trying to get back into the gloom more now that they are sleeping through the night and since the workout time has been switched back from 5am to 6am. The Pax were gracious with my need to break up many of the exercises into groups of 5 or 10 reps at a time to get the full count completed.  I picked up this Q slot late last night and opted to recycle a previous workout for simplicity, but forgot that it was originally a Saturday (60 minute) workout. Realizing that made us all feel a little bit better about not finishing the whole pyramid, let alone having time for Mary. Good effort by all!

Filed Under: The Jones Tagged With: Lottalove, Luigi, Nacho Libre, Stringbean

Track Practice

  • When: 20210220
  • QIC: Waldo
  • The PAX: Sakrete, StringBean, LottaLove, Microwave, High Stick


2021-02-20 by Waldo Leave a Comment

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

Conditions: Upper 30s…cold, but luckily dry

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track

The Thang:
We ran laps.  On the straightaways, you’d run as fast as you could, on the curves, you’d do the following:
Lap 1 – Cherry Pickers
Lap 2 – Lunge Walk
Lap 3 – Bear Crawl
Lap 4 – Run Backwards
Lap 5 – Sumo Squats
Lap 6 – Burpee Broad Jumps

Mary: Ray Charles x25 IC; LBCs x20 IC

Numberama: 6

Namerama: Sakrete, StringBean, LottaLove, Microwave, High Stick, Waldo

Pledge and COT

Announcements: Volunteers needed for P200

Devo: Bedrock Mantra…DBAD

Moleskin: This was the first time I’ve Q’d The Jones, so I wanted to utilize the track.  It was a pretty good workout, but those curves are really long when doing things like bear crawls and burpee broad jumps.

Filed Under: The Jones Tagged With: High Stick, Lottalove, Microwave, Sakrete, Stringbean, Waldo

two miles to freedom

  • When: 20190912
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: LottaLove, HardDrive, Mrs.Potts


2019-09-15 by Dorothy Mantooth Leave a Comment

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

Conditions: Mid 70s, not moist, but a little foggy

FNGs: nope

COP:  TTT, LBAC front, back and wide

The Thang:

we ran two miles, every 1/4 mile, we did these things:

  • 10 Merkins IC
  • 10 Derkins IC
  • 10 Irkins IC
  • 5 toes to bar and/or keehighs
  • 10 burpees (thanks train)
  • 20 count of BTTW
  • 20 Count of Wall Crappers
  • 20 step-ups IC (10 each leg)

Mary:

  • WWI Situps – 10
  • WWII Situps – 10
  • 6″ of pain for 60 seconds
  • flutter kicks IC – 25
  • one minute plank

Numberama: 4

Namerama: LottaLove, HardDrive, Mrs.Potts, DMT

Pledge and COT

Announcements: remembering those that lost their lives 18 years ago the day before. Keeping our brothers and sisters impacted by this in any way in our thoughts remembering this.

Devo: Love others as you would love yourself, don’t ever assume someone is having a better day than you are and treat them as if you can make it better.

Moleskin:   All PAX pushed hard today, and DMT had to ask for suggestions to what to do next because we ran the two miles so damn fast. Shared our stories of where we were and what we were doing when the first and second towers were attacked on 9/11

Filed Under: The Jones Tagged With: #f3counts, dmt, Harddrive, Lottalove, Mrs. Potts

quarters and curves

  • When: 20190829
  • QIC: Dorothy Mantooth
  • The PAX: LottaLove, Luigi, String Bean


2019-08-30 by Dorothy Mantooth 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, calm, cool, not moist

FNGs: none

COP:  grabbing blocks from the shed, circle up

The Thang:

10 merkins ic
1/4 lap mosey
10 uneven merkins left hand ic
1/4 lap mosey
10 uneven merkins right hand ic
1/4 lap OYO
10 inclerkins ic
1/4 lap mosey
20 CFTG
15 stepups ic
1/4 lap OYO
15 box jumps
1/4 lap mosey
10 durkins ic
1/4 lap walk
10 inclerkins ic
1/4 lap oyo

Mary:

10 wwi situps ic
10 wwii situps ic

Numberama: 4

Namerama: LottaLove, Luigi, String Bean, DMT

Pledge and COT

Announcements: convergence at wescott labor day 0700

Devo: Thanks to Luigi for the Devo and LottaLove for our prayer.

“It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest most uninteresting person you can talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, if at all, only in a nightmare.
It is in light of these overwhelming possibilities, it is with awe and the circumspection proper to them, that we should conduct our dealings with one another, all friendships, all loves, all play, all politics.
There are no ordinary people. You have never talked to a mere mortal. Nationals, cultures, arts, civilizations – these are mortal, and their life is to ours as the life of a gnat.
But it is immortals whom we joke with, work with, marry, snub, and exploit – immortal horrors or everlasting splendors. Next to the Blessed Sacrament itself, your neighbor is the holiest object presented to your senses.”
-C.S. Lewis, “The Weight of Glory”
(quoted in the intro to “The Economics of Neighborly Love”)

Moleskin:   wanted to target 2 miles with stuff between every 1/4 mile, we could have done one more 1/4 mile for the Mary but we haven’t had her at The Jones in a while.

Filed Under: The Jones Tagged With: #f3counts, dmt, F3counts, Lottalove, Luigi, Stringbean

Improv

  • When: 20190820
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, LottaLove, Hard Drive, Mrs. Potts


2019-08-20 by Luigi Leave a Comment

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

Conditions: great – mid 70s and clear

FNGs: None

COP:

  • SSH x 20
  • Hillbillies x 20
  • LBAC x 20 (forward & reverse)
  • HR merkins x 20

 The Thang:

  • Indian run lap
  • Morning call w/ pull-ups, squats (rest at bottom)
  • Indian run lap
  • Morning call w/ pull-ups, squats (rest at bottom)
  • Indian run lap
  • Morning call w/ good mornings, HR merkins
  • Indian run lap
  • Morning call w/ good mornings, HR merkins
  • Indian run lap
  • Morning call w/ sit-ups, lunges
  • Indian run lap
  • Morning call w/ sit-ups, lunges

Mary:

  • Good mornings x 20
  • Freddy Mercury x 20
  • Angels and devils x 20
  • American hammers x 20
  • Reverse crunch x 20

Announcements:

  • Dorothy Mantooth mentioned that an F3 brother had recently been diagnosed with stage 4 brain cancer but couldn’t remember details that had been shared at The Ditch on Saturday. Will update this backblast if more details are received.
  • 8/22/2019 – The Warrior, here at The Jones, 6am
  • 9/2/2019 – Labor Day convergence at Bedrock / Magnitude. Starts 7am sharp at Wescott Dog Park.

Pledge and COT

Numberama: 5

Namerama: Dorothy Mantooth, LottaLove, Hard Drive, Mrs. Potts, Luigi

Moleskin: 

  • The scheduled Q got stuck in wreck-induced traffic jam en route to The Jones this morning and never made it, so we had to improvise. Thankfully YHC was already wearing his official F3 shirt so we were good to go! 🙂

Filed Under: The Jones Tagged With: Dorothy Mantooth, Hard Drive, Lottalove, Luigi, Mrs. Potts

Circuit Workout in the Pool

  • When: 20190809
  • QIC: Canadian Bacon
  • The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo


2019-08-09 by Canadian Bacon Leave a Comment

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

Conditions: Very humid and wet

FNGs: None

COP:  10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10  of each
(Each partner does each activity 5 times)

Pool Circuit  3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

Filed Under: Tsunami Tagged With: Canadian Bacon, DP, Hanging Chad, High Stick, Lottalove, Milton, No Hairy Winks, One Bar, Recount, Redo, Sakrete, Schrute, Sugar Mountain

The Warrior – June 2019 (Beast Week)

  • When: 20190627
  • QIC: Luigi
  • The PAX: Dorothy Mantooth, LottaLove, Hard Drive, Saget, Cheetah, Bedpan, Tinder, Masterload, Gypsy, TKO, Blackout


2019-06-27 by Luigi Leave a Comment

Group photo after workout

Group photo after workout. L-R: Saget, Tinder, TKO, LottaLove, Masterload, Bedpan, Dorothy Mantooth, Gypsy, Hard Drive. (Not pictured: Cheetah and Blackout who had to leave at 6:38, and YHC who took the photo)

 

Warrior Scorecard for June 2019

Warrior Scorecard for June 2019

 

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

Conditions: Low 70s, sunrise during workout, humid. Due to Beast Week, numerous PAX came immediately from Bedrock or The Ditch for a double-down.

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

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

  • Saget: 23.35 (first time) – with BJDD – NEW COURSE RECORD!
  • Hard Drive: 22.34 (vs. 20.212 in April, finished 12 squats) – with BJDD
  • Dorothy Mantooth: 19.30 (vs. 19.00 last time)
  • Luigi: 19.33 (vs. 20.35 last time)
  • TKO: 16.20 (first time) – with DJDD
  • Bedpan: 16.00 (vs. 16.30 in August 2018) – with DJDD
  • LottaLove: 16.00 (vs. 16.37 last time)
  • Cheetah: 13.00 in 33 minutes (vs. 18.00 in 45 minutes in June 2018) – with BJDD
  • Blackout: 12.00 in 33 minutes (first time) – with BJDD
  • Gypsy: 10.00 (first time) – with BJDD
  • Masterload: 10.00 (first time) – with DJDD
  • Tinder: 9.00 (first time) – with BJDD

*BJDD = Bedrock-Jones double down; DJDD = Ditch-Jones double down

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: 12

Namerama: Dorothy Mantooth, LottaLove, Hard Drive, Saget, Cheetah, Bedpan, Tinder, Masterload, Gypsy, TKO, Blackout, Luigi

Announcements/Prayer Requests:

  • Tonight (Thu, June 27) at Accelerator – doing the Incinerator at 6:00pm
  • Tomorrow (Fri, June 28) at The Den – doing King of the Corner at 5:00am
  • Tomorrow (Fri, June 28) at Tsumani – doing The Shark at 5:45am
  • In one week (Thu, July 4) at The Ditch – doing 4th of July convergence at 6:00am
  • Prayers for TKO – doing funeral at 5pm tonight for family whose 16 year old son committed suicide Saturday night

Pledge and COT

Moleskin:

  • Dorothy Mantooth completed the fastest mile today at 6:57.
  • We were able to use the field again for the first time since December 2018, which was nice. We also tried out a new-and-improved scoreboard that YHC constructed last night from a discarded 3’x4′ dry erase board. It worked okay but the dry erase pens started to konk out midway through due to moisture, so we need to find a fix for that. However, it’s nice to have space for up to 30 PAX and up to 30 rounds completed – lots of room to grow!

Filed Under: The Jones Tagged With: Bedpan, Blackout, Cheetah, Dorothy Mantooth, Gypsy, Hard Drive, Lottalove, Luigi, masterload, Saget, tinder, TKO

The Warrior – May 2019

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


2019-05-16 by Luigi Leave a Comment

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).

Filed Under: The Jones Tagged With: Cisco, Dorothy Mantooth, Houdini, Lottalove, Luigi

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