Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

All Over The Map

  • When: 20200519
  • QIC: Pretzel
  • The PAX: Defib, High Stick, Gypsy, Splinter, Mayhem, Waldo, Placebo, Sakrete, Belsing, Grits, Repo, Manana, Fish and Chips, Chum, EZ In, Pretzel


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At Bedrock Tuesday we were all over the map. It was a hodge podge, a sampler platter, a dog’s breakfast, it was a little of this and a little of that. It was largely unplanned but the standard was upheld and a good time was had by all.

Conditions: Upper 60s, clear and humid.

COP

SSH x2

mtn climber x 10

through the tunnel x10

Don Quixote x10

LBACs

 

The Thang

A short mosey to the bridge for merkins, Derkins, dips and merkin/dry docks. Another short mosey to the entrance for step-ups, squats, Hungarian split squats and one-legged squats. Another short mosey to the top of the parking lot for a couple of sprintS around the lot. Another short mosey to the backside where we did some bear crawls and crab walks. Another short mosey to the turf diamond for a bear crawl trip around the bases. Return to the flag for Mary.

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


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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🐆

Anonymous Buffalo Hunt

  • When: 20200203
  • QIC: Wreck-It Ralph
  • The PAX: Swinger, Manana


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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: 45, really nice considering

COP:  Scorpion Stretches 3 each side

The Thang:

Put your ruck on. Start rucking.

Stop at the palm trees for a curl ladder (1-13)

Grab a baseline and curtsy squats.

Back to the flag

Mary: Floor Sweepers x10 IC

Numberama: 3

Namerama: Wreck-It Ralph, Swinger, Manana

Pledge and COT

Announcements: P-200 volunteers

Devo: 1% better everyday…

Moleskin:  YHC was peeking at he Q sheet (which is up, go sign up) and saw that ‘Anonymous Buffalo’ has picked up the Q for the morning. Hoping to keep this creature anonymous, I posted  a pre-blast… 0500 came, and no buffalo sightings. So we set off into The Gloom on a buffalo hunt of our own…

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter


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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: Below freezing

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.

Sakrete’s Trip Around the Bases

  • When: 20200109
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick


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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: Cold.  needed to move around quickly to get warm.

FNGs: Not today but Phiona did come back

COP:  10 TTT IC, 10 hillbillies, 15 LBAC forward and reverse, 15 Overhead clap, 15 moraccan night club.

Get 2 blocks a piece.

The Thang:

Partner up.  Farmer’s carry (or however you can get them there) blocks to the wiffle ball field.  If you partner stops you stop.  Once at the wiffle ball field each team choose a base to put one block down and then put the other down diagonally across the bases.  All exercises will be performed OYO but as a team.  Transition between bases can be bear crawl, lunge walk or crab walk and the same transition can’t be used twice.  Once you make it all the way around the bases take a lap around the field on the sidewalk.  Exercises could be done in any order but all 4 had to be hit each round.  10 curls IC, 20 hand release merkins, 20 WW1 situps, 10 tricep extensions IC.

At 0535 load the blocks up and get back to flag.

Mary: WW1 situps.  AMRAP until time.

Numberama: 16

Namerama: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick, Sakrete

Pledge and COT oh yea!! 

Announcements:  Anniversary convergence and party.  Convergence at 0700 at Doty and Party at 1700 at The Ponds.

Devo:

Watch What You Do

I said to myself, “I will watch what I do and not sin in what I say. I will hold my tongue when the ungodly are around me.” (NLT) ( Psalm 39:1 )

 

Righteous living is a choice.  We don’t stop sinning without taking action.  Watch what you do and think about the choices you are making.  Do they honor God?  Are they showing love towards others?  Are you being salt and light to those who may be ungodly around you?  If your answers don’t point to Jesus, it’s time to take action so you do not sin in what you say and do.

Moleskin:   Did this exact workout at Magnitude a few weeks ago.  Some modifications had to be mad due to large PAX crowd.  Great having some old faces out as well as new guys.  Thanks for allowing me to lead!!  Welcome back Phiona

12 Laps For 12 Wins

  • When: 20200103
  • QIC: Milton
  • The PAX: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me


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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: Watery

FNGs: None

COP:  10 laps

The Thang:

Butterfly: 2 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps, Freestyle: 12 Laps

Mary: None

Numberama: 7

Namerama: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me, Milton

Pledge and COT

Announcements: Anniversary convergence and party 1/25/2020

Devo: replace with devo

Moleskin:   replace with moleskin

Caveman Talk

  • When: 20191219
  • QIC: Waldo
  • The PAX: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel


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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: Cold, lower 30s, had to scrape ice off my windshield before I left the house

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the light pole and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel, Waldo

Pledge and COT

Announcements: Anniversary Convergence/Party coming in January…stay tuned for details

Devo: Stealing from Stalker…an HC is an HC, honor it.

Moleskin: Great chatter this morning.  We had lots of interesting discussions that ranged from death/funerals to saying stupid things to your wife.  And some of us even talked like cavemen at times.

Strolling Through The Park

  • When: 20191216
  • QIC: Swinger
  • The PAX: Mañana


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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: 44

FNGs: None

COP: 10 Hillbillies (IC), 10 LBAC forward (IC), (keep arms up) 10 squats (OQ), 10 LBAC backwards (IC), (arms still up) 10 calf raises (IC), 5 big arm circles forward (IC) 5 big arm circles backwards (IC)

The Thang:

Ruck around the AO, stopping frequently to move the computer bags. Stops included:

  • (5) 4-count Curls – Begin in the down/out position with ruck not touching your body. Go up for one count, slowly down for two, three, four.
  • (5) 4-count Merkins – Begin in the down position. Up on one, slowly down on two, three, four. (5) 4-count curls.
  • (5) 4-count Squats – Begin in the down position. Up on one, slowly down on two, three, four. (5) 4-count Merkins. (5) 4-count curls.
  • (5) 4-count Upright Rows – Begin in the up position. Down on one, slowly up on two, three, four. (5) 4-count Squats, Merkins, and Curls
  • (5) 4-count Squats, Merkins, and Curls
  • (5) 4-count Merkins and Curls
  • (5) 4-count Curls

We took a break near the tire swing for AMRAP pull ups. We went ahead and did our penalty burpees at this point as well, because someone HC’ed and then didn’t show up so no flag was present.

At the palm trees, introduced Bear Circus. Forward bear crawl to next palm tree. Then turn 90 degrees, and side bear crawl to next tree. Turn 90 degrees and crawl bear (backwards bear crawl) to next tree. Turn 90 degrees and bear crawl to next tree. Repeat until you run out of palm trees.

 

Mary: 8-count Floor Sweepers (left, middle + pulse up, right), American Hammer

Pledge and COT

Moleskin:  Thanks for letting me lead. Had a nice time catching up with Mañana. Bear circus wasn’t a great idea… but 8-count floor sweepers sure was!

Sweeping the park

  • When: 20191202
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Mad Dog, Swinger


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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: Cold. upper 30’s

FNGs: None brave enough.

COP:  Put on your computer bags.

The Thang:

Get to steppin’.

PAX stopped several times during the ruck for Floor Sweepers-

Sets of 10,11,12,13,14,15 for a total of 75.

Mary: Nope.

Numberama: 4

Namerama: Manana, Swinger, Mad Dog, Wreck-It Ralph

Pledge and COT

Announcements: Christmas Parade, Holiday party. Show up and get in some good 2nd f.

Moleskin:   Working out in the cold gives you a solid sense of accomplishment  when you start your day. Do the harder thing. Leave the warmth of the bed behind you, and get after it.

No Whammies

  • When: 20191126
  • QIC: High Stick
  • The PAX: Dri Prime, Defib, Repo, AC/DC, Mayhem, Swinger, Easy In, Wreck It Ralph, Waldo, Chum, Sugar Mountain, Manana


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Warm-Up:

SSH, TTT, Imperial Walkers, Don Quixotes

Thang:

The PAX would spin the wheel to press their luck.

Spin 1: 20 Lawnmowers (10 each arm OQ), 20 Kettlebell Swings OQ, Run Down and Back to Sign

Spin 2: Whammie (10 Blockies)

Spin 3: 20 Tricep Ext IC, 20 American Hammer IC, Parking Lot Lap

Spin 4: Run to Baseballs, Peoples Chair, 10 Merkins Run to Gate and Back 10 Merkins

Spin 5: PAX choice (Floor Sweepers)

Spin 6: 20 Curls OQ, WWI Situps OQ, Lap Around Parking Lot

Spin 7: Whammie (10 Blockies)

Spin 8: Run to Bridge, 20 Dips OQ, 20 LBC OQ

Spin 9: 20 Overhead Press, 10 Iron Cross OYO, Down and back to sign

Mary:

Donkey Kicks, Pickle Pounders

Devo:

Do not fear, for I am with you.  I will strengthen you and I will help you. Isiah 41:10