Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Learning to take Turns

  • When: 20190522
  • QIC: Olaf
  • The PAX: Outhouse, Brokeback, Tecmo, Mr. Feeny, Weezer, Coach K, Maybelline, Cavalier, Cheddar, Magoo


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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: 70s and humid

FNGs: None

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, LBAC (OYO), long mosey to the block pile

The Thang:

YHC set up 6 stations, each with its own exercise.

  1. Curls 4 the Girls
  2. Squats with a Block
  3. Box Cutters
  4. Tricep Extensions
  5. 4 Count Lunges
  6. Flutter Kicks

Pax got in a line at the first station and started doing curls OYO.  Once the minimum number of reps were met, the first pax would move to the next station and complete the next exercise.  Remaining pax would stay at the first station, doing curls until it was their turn.  Pax would move 1 station at a time in turn, carrying their block and completing at least the minimum number of reps or more if the station in front of them was not empty.  First pax would get to station 6 and keep doing Flutter Kicks until the 6 was in and would reverse back through the ladder, with all pax following in the same order they ascended.  First round was all pax completing a minimum of 5 reps. Round 2, YHC split the pax into 2 groups but increased the number or reps to 10. For Round 3, the pax shuffled order, dropped their blocks, and complete 7 reps of Alternating Shoulder Taps, Monkey Humpers, Freddie Mercurys, Merkins, Calf Raises and LBCs.

Teams finished up together with 7 alternating shoulder taps right on time before stowing the blocks

Mary: Not needed

Numberama: 11

Namerama: Outhouse, Brokeback, Tecmo, Mr. Feeny, Weezer, Coach K, Maybelline, Cavalier, Cheddar, Magoo, Olaf

Pledge and COT

Announcements: Q School May 30th, Father’s Day activities (Convergence, Hot Pursuit, Tournament of Champions at Shortcake’s Farm), July 4th Convergence, prayer request for Cheddar’s Mom (eye surgery)

Devo: YHC brought up multiple current events where people expressing themselves on social media has caused issues.  It is frustrating because we are in America and have freedom of speech, but those that complain about intolerance are those that are the most intolerant.  People get their feelings hurt and feel justified to lash out and hurt back.  It turns into a While thinking and pray about these different situations, YHC was reminded of Micah 6:8.  The Message reads “But He’s already made it plain how to live, what to do, what GOD is looking for in men and women.  It’s quite simple: Do what is fair and just to your neighbor, be compassionate and loyal in your love, and don’t take yourself to seriously – take God seriously.”  It’s a good thing to take up a just cause, express yourself and fight for what you believe in.  No one can take that from you.  But in the end we need to make sure that we aren’t taking ourselves “too seriously” and taking our fight to the point where we aren’t showing grace, love and compassion.

Moleskin:   During “team” rounds, the Pax from opposite teams were actually completing the stations together before moving on and not making it a race.  Awesome to see them push each other and it will probably be a nice modification for the next time YHC pulls out this workout.

Pulling off the Pole of Pain

  • When: 20190515
  • QIC: Olaf
  • The PAX: Flash, Brokeback, Tecmo, Outhouse, Cheddar, Maybelline, Used To, Ducky, Uga, Magoo, Big Bird


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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: Low 50s and a bit nippy…

FNGs: Big Bird (2.0-ish) – Apologies to existing Big Bird (Chris Wallace)

COP:  SSH (IC) x20, TTT (IC) x10, Don Quixotes (IC) x15, short jog around the building to the block pile.

The Thang:

YHC had set up a newly created Pole of Pain (PoP).  The pole had weinkes stapled to it; exercises on one side and the number of reps on the other.  Some had the the number showing and some had the exercises going.  Pax split into 2 teams to “compete” against each other.  A Pax from each team would run to the PoP, pull off one of the weinkes, return to his team and complete the exercise.  Some of the weinkes were misleading, like 50 was showing, but the exercise was eye blinks, or 1 showing, but it was one lap around the building…  this made the Pax choose carefully and quickly to pick what they thought was the best option.  The pole was cleared quickly and YHC swapped the spent weinkes to the opposite teams and completed a few more rounds until time was called.

Mary: not needed

Numberama: 12

Namerama: Flash, Brokeback, Tecmo, Outhouse, Cheddar, Maybelline, Used To, Ducky, Uga, Magoo, Big Bird, Olaf

Pledge and COT

Announcements: Father’s Day weekend activities (Convergence, Hot Pursuit, event at the Farm)

Devo: YHC had been dealing with “motives” lately.  Due to his family situation, he has been told that he is selfish and it has made him question his motives.  We take the word motives as a negative thing, but saying that someone has a motive does not mean that it is selfish.  We should have good motives to do what is right, or because we care about how it will impact someone else.  YHC has realized that he can stress about his motive for doing things and miss opportunities.  We must simply stay in tune with God and do as we feel led, believing that our feelings are being led by God.  Sometimes we will do something out of selfish motives, but we are all human.

Moleskin:   Pax seemed to like Olaf’s Pole of Pain better than his Can of Weinkes.  48 exercises was not enough for the 40-45 minutes so will need to have 50+ for next time…

FNGs everywhere!

  • When: 20190115
  • QIC: Cheetah
  • The PAX: Dreamer (R), Cookie, Chocolate Chip (FNG & 2.0), Money Pit (FNG), Spooky (FNG & R), Magoo, Tiki, Dorothy


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Intro: 9 gents came for the monthly fitness test at Accelerator. 6 had never done it. 3 were FNGs.

Weather: Cool

FNGs: Spooky, Money Pit, Chocolate Chip

Disclaimer: Given 3 separate times

COP: None. Explained Incinerator too the PAX as they showed up.

THANG: The Incinerator

8 stations around Doty park (Merkins, Dips, Curls, Step Ups, LBCs (4 count), Lateral Pull-ups, Burpees, and Squat jumps.

Final scores

Dreamer 7.7

Cheetah 5.7 (Ruck on some laps, until back started to hurt)

Cookie & Chocolate Chip 5.5

Tiki 5.3

Dorothy 5.0

Magoo, Money Pit, & Spooky 4.6

Pledge Prayer Announcement

MOLESKIN:

The FNGs were given a rude awakening to what F3 is, but instead of being discouraged, they loved it. Money Pit and Spooky work without Dreamer at Boeing, so he’s got a good EH system he can use on them.

Accelerator has had 4 FNGs in the past two weeks. We are growing and I’m liking every moment of it!

NYE Routines

  • When: 20181231
  • QIC: City Slicker
  • The PAX: Schrute, Magoo, Pretzel, Grasshopper, Suds, Bee Wax, Space Cowboy, Borland, High Stick, 50-50, X-Ray (R), Bob Jones (R)


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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: 62 and misty, what else is new lately

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 20x IC
  • Moroccan Nightclubs 20x IC

The Thang:

  • Mosey to the block pile, grab a block, and head back to the flag.
  • A.L.A.R.M #1 (Arms, Legs, Abs, “R” exercise, “M” exercise)
    • Curls for the Girls 20x IC
    • Squats with the block 20x on Q
    • LBC’s with block 20x on Q
    • Run the long way around the AO
    • Mountain Climbers 20x IC
  • ATM’s
    • Alternating Shoulder Taps 15x IC
    • Tempo Merkins 10x IC
    • Fast Merkins 10x on Q
  • Leave block, mosey to the tennis courts, partner up and line up along end line.
  •  Bear Crawl 1-2-3
    • While partner 1 is completing the below exercises, partner 2 is bear crawling past the first net, to the beginning of the second net. Once there, crawl bear back to partner 1 and flip flop.
      • Merkins 100x
      • LBC’s 200x
      • Squats 300x
  • Mosey back to flag.
  • A.L.A.R.M #2
    • OHP 20x on Q
    • Calf Raises with block 20x IC
    • WWI Sit-ups (no block) 20x on Q
    • Run the short way around the AO
    • Monkey Humpers 20x IC
  • Stow blocks.

Mary:

  • Flutter Kicks 40x IC
  • Pickle Pounders 20x IC
  • American Hammers 18x IC

Numberama: 13

Pledge and COT

Devo: “There are far better things ahead than any we leave behind.”  – C.S. Lewis

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: Great turnout for the last day of the year and the official last workout of the year for our region. It has been a great year and we have all accomplished so much this year. Set your goals, crush your goals and adjust them to new ones.

The question was posed after Faultline about what are you most proud of to have accomplished this year and what is your biggest goal of next year. Everyone was ready for coffee by this point, so if you do indeed read this, feel free to comment.

Stepping Up Workout #3

  • When: 20180420
  • QIC: Magoo
  • The PAX: Old Flame, X Ray, Catepillar, Lake Effect, Next Chapter, Space Cowboy


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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:  57 degrees, mild

FNGs:  1 (Next Chapter)

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC

The Thang:

PAX performed Indian Run all the way to playground located off S. Walnut St. (corner of Richardson Ave).  Broke up into 6 groups and rotated through the following 6 stations.

Tricep Dip on Mary Go Round, Toe Taps on bench, Step ups on Picnic Tables, Pull ups on monkey Bars, Ab tucks on swings. Air Squats in Middle

Circuit 1:  20 reps at each station, bear crawling between each station, 20 WWI sups together in middle.

Circuit 2:  15 reps at each station, bear crawling between each station, 15 WWI sups together in middle.

High intensity run back to flag, stopping at different intervals to include Mary.

1st Interval:  20 heel taps on Q, 20 mosquito slappers IC.

2nd Interval:  15 High Crunches OQ, 15 LBC’s IC

3rd Interval:  15 WWI OQ, 15 Indian SUP OQ

Mary: Performed at intervals along our way back from playground.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Walked through section 3 of book Stepping Up by Dennis Rainey.  This section walked through Adolescence (what the author calls the wilderness years).  Introduced a quote from Winston Churchill that said “Courage is moving from failure to failure and never losing enthusiasm.”  I discussed that in order to never or rarely lose our enthusiasm in life’s circumstances, we have to have a deep seeded ‘why’ for how we live out our days.  I also challenged PAX that if this ‘why’ was built on you or you as the center, it will wax and wane with life.  Our why should be outside of us, to outlast us, long after we’re gone.

Author describes adolescence as 2 parts.  Where the child pushes back and where the parent pulls out.  He challenges the reader to ‘press in’ rather than pulling out of our kids’ lives when they exhibit that behavior. Author stated that during this season, our child ultimately needs to be taught 5 things.  1- How to assassinate selfishness / pride.  2- Apply fundamental convictions and character qualities to real life issues.  3 – Have a relationship with us (intentional fatherhood) 4 – Need to be around other men who are doing it right (manhood) and 5 – We can’t allow teenagers to remain in adolescence too long.

 

 

Tic Toc Merkins

  • When: 20180418
  • QIC: Magoo
  • The PAX: Horshack, Bob Jones, Headgear, Space Cowboy, Kraps, Catepillar, X-Ray, Peg, Lake Effect


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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:  51 degrees, slightly damp from morning rain

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Don Quixote x 15 IC, High Knees IC x 15

The Thang:

All PAX ran to Jingles Hill.  Introduced Tic Toc Merkins (plank extends to 1 o’clock, then 2 o’clock …all the way to 12 o’clock).  Performed 12 CW Tic Toc’s at bottom of hill, then sprint to top, performed 12 CCW, then jogged back down hill.  Repeated at intervals of 10, 8, 6 and 4. Then mosied back to flag for Mary.

Mary: LBC’s x 20 IC, High Crunches x 15 OQ, Heels to heaven x 15 OQ, Pickle Pounders x 10 IC, Heel taps x 10 IC, Mosquito slappers x 10 IC.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Spoke of fear of failure, how we let that fear keep us in chains, unable / unwilling to step up and be the men we are called to be in our culture. Explained that failure is ok, normal even, and we should embrace it for the knowledge and humility it provides.

 

 

Stepping Up Workout #1

  • When: 20180226
  • QIC: Magoo
  • The PAX: Greenbags, Headgear, craps, Beewax, MiniVan, Catepillar, Lake Effect, Bob Jones, Cowtipper


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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:  Upper 40’s, clear and dry

FNGs:  None

COP:  SSH x 10 IC, TTT x 10 IC, SSH x 20 IC, Imperial Walker x 20 IC, SSH x 30 IC, LBAC’s OYO x 30 seconds each direction

The Thang:

Workout loosely paralleled 3 key components covered in the first section of Dennis Rainey’s book Stepping Up.  These components were:

  1. North Star – Submitting to an ultimate authority (Jesus Christ) in order to gain insight /direction for our lives
  2. Fear of Failure – Keeps us from ‘stepping up’ into our ultimate responsibilities as men.
  3. Assistance from others – At times you WILL screw up, rely on those closest to you for help / guidance.

We began workout by having each PAX grab a block.  I then explained that they would carry this block during the entirety of the w/o (with exception of blockees – covered later).  Block was to represent the weight of our ultimate responsibilities in life – wife, kids.  I then explained that we would be working our way back to the ‘north star’ – flag.  Keep your focus  on that as the ultimate destination.  Symbolizes our focus on allowing Jesus to guide our lives and give us direction as we go.

All Pax then performed indian run to jingles hill.  At that location, we performed the following as a group:  squats with the block x 25 OQ, Curls for the girls x 30 OQ, Block Press x 40 OQ, WWI sup with block x 25 OQ, Damnits x 20 OQ.  We then  mosied to corner of Hickory. At that location we performed 50 blockees, in sets of 10 each.  As each pax hit failure during that process, they were advised to plank on block.  We then mosied towards the flag and stopped halfway for the following:  PAX paired up. One pax took battle buddies’ block and performed 20 curls OQ while partner did 20 high crunches OQ, then each pair switched exercise and blocks.  Also performed this series with shrugs / WWI sups.  PAX then mosied to flag for recovery.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Performed by Headgear, followed details of first section of Stepping Up book.

 

 

UNO and skipping…Oh my!!

  • When: 20180328
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Recount, Nacho Libre, Crabcake, Magoo, Osteen, Peg, Greenbags, Dry Prime, Space Cowboy, Bee Wax, Minivan


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Conditions: Pretty much perfect (Around 50 and misty)

Disclaimer: Push yourself but don’t hurt yourself!

FNGs: None

COP:  10 BAC forward and 10 backward (IC), 10 TTT (4 Ct IC), 10 DQ (4 Ct IC), 15 High Knees (4 Ct IC)

The Thang:

-Run to “cage”, each PAX grabs a block, and then heads back to flag

-Play “UNO” by having the YHC turn over the cards one at a time with PAX performing the an exercise according to the following guidelines:

–Yellow: curls; Blue: burpees; Green: monkey humpers; Red: overhead press

–#s 1-9: # of reps

–#0: AMRAP merkins

–+2/+4: call out a PAX add +2 or +4 to the day of the month they were born

–Reverse: Repeat previous exercise

–Wildcard: PAX call

–Bear: bearcrawl back and forth between horseshoe pit walls

–Skip: skip around short path

-We ended up doing ~ 45 monkey humpers, ~50 burpees, ~50 overhead presses, 30 curls, 2 laps of skipping, 2 sets of merkins, and 1 set of bear crawls

Mary: 23 WW1 situps (OQ), 23 American Hammers (4 Ct IC)

COT: Numberama/Namerama/Pledge/Announcements/BOM

Mud Run, Easter Convergence, Spartan Sprint and new 3rd F opportunity after Faultline on Fridays (see Magoo for details)

Devo: None

Moleskin:  YHC got this workout idea after playing UNO with his kids. You never know where you’ll get inspiration for a workout! Thanks to all for the patience displayed (except Recount) as we tried out something new.

Modified Murph

  • When: 20180226
  • QIC: Magoo
  • The PAX: Greenbags, Headgear, craps, Beewax, MiniVan, Catepillar, Lake Effect, Bob Jones, Cowtipper


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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:  51 degrees, slightly damp from morning rain

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC, LBAC F/R x 15 IC

The Thang:

Performed a modified murphy sequence workout;

All Pax went to one gazebo and performed 10 pull ups utilizing picnic table, 20 merkins, and 30 air squats.  We then repeated this sequence.  All pax then ran a circle around tennis courts and back to same gazebo.  We repeated this circuit 3 times for a grand total of 60 pull ups, 120 merkins, and 180 air squats and unknown collective distance of running.

Mary: 15 Heal taps OQ, 15 mosquito slappers IC, 15 bicycle crunches IC, 15 pickle pounders IC, 15 WWI SUP’s OQ, 15 WWII SUP’s OQ, 5 sets of 15 LBC’s OQ separated by 10 seconds each.

Numberama, Namerama, Announcements, Pledge, COT

Devo: After attending a mens conference over the weekend I was challenged to evaluate my level of leadership in 9 categories, consisting of how I tend to my families physical, emotional, and spiritual needs in the following 3 areas:  Provide, Protection, Stewardship.  I.E. – How do I protect my children/wife’s spiritual needs, do I provide a safe environment where my children’s emotional needs can be met, etc.  I reminded pax to be intentional in these areas and see if there are a couple of areas they can identify today in order to improve on tomorrow.

 

 

Playground Circuit

  • When: 20180226
  • QIC: Magoo
  • The PAX: Wacker, Minivan, X ray, Nacho Libre, Hanging Chad, Lake Effect, Bob Jones, Bellator, Catepillar, Space Cowboy, Beewax


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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:  65 degrees, mild

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC

The Thang:

PAX performed Indian Run all the way to playground located off S. Walnut St. (corner of Richardson Ave).  Broke up into 5 groups and rotated through the following 5 stations.

Tricep Dip on Mary Go Round, Toe Taps on bench, Step ups on Picnic Tables, Pull ups on monkey Bars, Ab tucks on swings.

Circuit 1:  20 reps at each station, bear crawling between each station, 20 WWI sups together in middle.

Circuit 2:  15 reps at each station, bear crawling between each station, 15 WWI sups together in middle.

Circuit 3:  10 reps at each station, walking between each station.

High intensity run back to flag, stopping at different intervals to include Mary.

1st Interval:  20 heel taps on Q, 15 mosquito slappers IC.

2nd Interval:  10 SIF’s (slow inward flutter- I made it up on the fly) on Q

3rd Interval:  10 Mt Climbers IC

Mary: Performed at intervals along our way back from playground.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Reminder to Pax that part of our job as parents is to let our kids ‘fail’ while they’re younger – while under our guidance, leadership, protection, coaching, encouragement – so that we can pick them up when they do and provide the necessary leadership and encouragement they need.  The ‘fails’ when they are older are much more impactful in a negative way (and usually outside of our guidance).  Provided PAX with a personal story of this in my own personal life last week – I wanted to jump in and ‘save’ my little guy, but felt a nudge in my spirit to allow him to ‘fail’ – learn humility along the way – and allow me (really God working through me) to help him learn and grow through that struggle.  Another reminder to PAX that I fail every day  in some way as a leader in my home and ultimately have to rely on God’s mercy and grace daily to fill in the gaps where I fail.