Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

More Body Builders

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


by 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.

Saturday Track Meet

  • When: 20210821
  • QIC: Waldo
  • The PAX: 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 and muggy

FNGs: None

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

The Thang:
We ran laps…before the lap, we’d do an exercise at the start/finish line, then we’d start our lap.  On the straightaways, you run as fast as you can…then you walk the first half of each curve, and then do an exercise on the other half of each curve:
Lap 1 – Exercise at start: Squats x20 on Q; Exercise on 2nd half of curves: Sumo Squats
Lap 2 – Exercise at start: Hold high plank for about a minute; Exercise on 2nd half of curves: Bear Crawl
Lap 3 – Exercise at start: Monkey Humpers x20 IC; Exercise on 2nd half of curves: Lunge Walk
Lap 4 – Exercise at start: Calf Raises x30 IC; Exercise on 2nd half of curves: Backwards Run
Lap 5 – Exercise at start: Squat Jumps x20 on Q; Exercise on 2nd half of curves: Cherry Pickers
Lap 6 – Exercise at start: Hold high plank for about a minute; Exercise on 2nd half of curves: Burpee Broad Jumps
Lap 7 – Exercise at start: Squats x20 on Q; No exercise on the lap this time…just a slow mosey to cool down

Mary: Figure 4 Reverse Crunch x15 on Q each leg; LBCs x25 IC; Heel Taps x25 IC; Hold 6 inches for about 30 seconds

Numberama: 2

Namerama: Luigi, Waldo

Pledge and COT

Announcements: SpeedForNeed on Sept. 25

Devo: Prepare and execute with the same effort, whether there are 2 people at the workout or 20.

Moleskin: When you’re at the Jones, the track is a great resource.  I decided to slightly modify a workout I had Q’d at the Jones a few months ago.  I was a little worried I’d be doing the workout on my own, but Luigi showed up right at 0600 to join me.  I feel like we got some good work in.

Body Builders reprise

  • When: 20210629
  • QIC: Luigi
  • The PAX: Nacho Libre


by 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.

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
  • 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
  • 10-ct w/ PU x 8
  • 1/8 mile mosey
  • 10-ct with DL x 16
  • 1/8 mile mosey
  • 10-ct w/ PU x 7
  • 1/8 mile mosey
  • 10-ct with DL x 14
  • 1/8 mile mosey
  • 10-ct w/ PU x 6
  • 1/8 mile mosey
  • 10-ct with DL x 12
  • Nacho Libre volunteered to stow all blocks since YHC had to leave promptly for duties at home

*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:

  • 63 x 10-count BB with push-up
  • 126 x 10-count BB with deadlift
  • 1.5 miles

Numberama: 2

Namerama: Nacho Libre, Luigi

Pledge, COT

Moleskin:

  • Good push this morning, Nacho Libre! Appreciated your determination to complete the round of 6 + 12 despite going slightly over time.
  • This workout was a variation on Body Builders from 2019; I think today’s version hit the sweet spot for a well-rounded beat-down.

24

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


by 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. 🙂

Partial Pyramid of Pain

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


by 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!

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


by Leave a Comment

Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

The Warrior – November 2019

  • When: 20191121
  • QIC: Luigi
  • The PAX: Hard Drive, Dorothy Mantooth


by Leave a Comment

 

Scorecard

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

Conditions: Cool (42F), clear, pretty nice actually (with multiple layers of clothing)

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. See the August 2018 backblast for details on the test and how it’s scored.

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

  • Luigi: 22.00 (vs 21.16 last time)
  • Hard Drive: 20.00 (vs. 18.00 last time) **arrived a few minutes late today, so did this in under 40 minutes
  • Dorothy Mantooth: 20.00 (vs. 12.00 w/ 20 lb ruck in September, or 20.00 w/o ruck in August)

Numberama: 3

Namerama: Hard Drive, Dorothy Mantooth, Luigi

Announcements/Prayer Requests:

  • Hard Drive’s job search (will finish school in December), looking for something computer-related ideally at a hospital
  • Luigi’s church’s pastor search. Have offered the job to someone; prayers the final steps would go smoothly.
  • Luigi’s wife due with baby #2 on Christmas Day; feeling tired/uncomfortable. Prayers for smooth delivery.
  • Upcoming events:

Pledge and COT

Moleskin:

  • Fastest mile was 8:10

Accelerator and The Jones Do Good

  • When: 20191031
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: Luigi, Hard Drive, Cheetah


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: Upper 60s, clear

FNGs: nope

COP: nope

The Thang: 

Wanted to get the guys sweating early, and give us a good chance at having some mumble chatter since we don’t get to post with Cheetah that often. Got 4 big blocks and 4 bricks out of the shed and set them up in the “Wheel of Misfortune” (WoMf) formation. The WoMf is one of Cisco’s creations. Imagine the big blocks in a circle, each PAX in between each big block. Small brick on top of big blocks. IC you reach to your left with your right hand, grab the brick and move it to the block to your right, then do a merkin, that’s one. We did a one lap mosey then did the following, and kept doing laps in between the fun below:

We ended up with 2.25 miles at the end of the workout.

10 WoMf ic

10 Uneven Merkins IC (left and right)

10 Decline Merkins

10 Incline Merkins

3 dubyas

10 Merkins IC

30 Flutter Kicks IC

20 situps

30 second count wall sits

Numberama: 4

Namerama:  Cheetah, Luigi, Hard Drive, DMT

Pledge and COT

Announcements: There’s a new workout at The Jones starting at 0500, it’s called running. String Bean is leading the effort, so far him and Honey Boo Boo have made it every morning since it started. We’re going to need a good name for it soon, we’ve come up with some good options, but are open to other suggestions!  So get out of your fart sack on Tuesdays and Thursdays for a double down at The Jones!

 

 

Upcoming running events:

  • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
  • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
  • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
  • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.

 

Devo: Humility – Thanks Hard Drive for this! It sparked some great convo during our laps. Some good words to live by:

https://lh3.googleusercontent.com/-82xBB2lfXWw/XbrYeJM2CCI/AAAAAAAAAB8/zoZpmatQ-dYNHdyyHgAOJo-2mE7mH90jACK8BGAsYHg/s0/2019-10-31.jpg

 

 

Moleskin: We ended up being able to donate about 10 bags full of clothing to LOR this past Thursday. BIG thanks to Accelerator for wanting to team up with The Jones to donate. Here’s a pic of DMT with the Director of LOR of our donations.

 

The Warrior – October 2019

  • When: 20191017
  • QIC: Luigi
  • The PAX: Hard Drive, Cisco, Cheetah


by Leave a Comment

Scorecard

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

Conditions: Cool (55F), clear, dark.

FNGs: None. Disclaimer still given.

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 September’s results):

  • Luigi: 21.16 (vs. 20.21 last time)
  • Hard Drive: 18.00 (vs. 22.20 last time)
  • Cheetah: 10.30 in 28 minutes (vs. 13.00 in 33 minutes in June with BJDD)
  • Cisco: 9.00 (vs. 9.00 last 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: 4

Namerama: Hard Drive, Cisco, Cheetah, Luigi

Announcements/Prayer Requests:

  • Upcoming running events:
    • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
    • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
    • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
    • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.

Pledge and COT

Moleskin:

  • Fastest mile was 8:08.

The Warrior – September 2019

  • When: 20190926
  • QIC: Luigi
  • The PAX: Mrs. Potts, Dorothy Mantooth, Hard Drive, Cisco


by Leave a Comment

 

Scorecard

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

Conditions: Warmish. Low 70s F and 88% relative humidity by end of workout. No wind. Dark until after the workout (7:11 sunrise)

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 August’s results):

  • Hard Drive: 22.20 (vs. 22.00 last time)
  • Luigi: 20.21 (vs. 19.30 last time)
  • Mrs. Potts: 14.00 (vs. 13.00 last time)
  • Dorothy Mantooth: 12.00 w/ 20 lb ruck (vs. 10.00 in September 2018 w/ 20 lb ruck and bathroom break, 20.00 last month w/o ruck)
  • Cisco: 9.00 (vs. 9.00 in July)

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: Mrs. Potts, Dorothy Mantooth, Hard Drive, Cisco, Luigi

Announcements/Prayer Requests:

  • Lots of upcoming running events:
    • 2019-10-05 – IOP connector run (5k and 10k versions), 8am start time.
    • 2019-10-05 – Revenge of Stede Bonnet trail run in Moncks Corner; 15 miler, 10 hr, or 5 miler. 7pm start time.
    • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
    • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
    • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
    • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.
  • Cisco had unusual dreams after reading Bible before bed recently; strongly encouraged other PAX to read the Bible at least 30 minutes/day

Pledge and COT

Devo: The importance of male friendship

  • YHC handed off Freed to Lead to Hard Drive to borrow, and mentioned that it discusses the importance of pursuing and maintaining close male friendships, especially after college and once you enter the workforce. It is counter cultural, but very valuable!

Moleskin:

  • Fastest mile was 7:28 (Hard Drive).