Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (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.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

The Den-Iron PAX W0

  • When: 20190830
  • QIC: Saget
  • The PAX: Mr. Feeney, GI Jane, Olaf, Marcia Marcia Marcia, Thin Mint, Prayer Request, Dovetail, Weezer, Winslow, Used To, Outhouse, Oops, Friar Tuck, Tender, Brokeback


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16 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Den.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

Saget 19:25, Mr. Feeney 19:54, GI Jane 22:53*, Olaf 25:02, Marcia Marcia Marcia 24:50, Thin Mint 28:23, Prayer Request 28:56, Dovetail 28:57, Weezer 24:40, Winslow 31:33, Used To 31:33, Outhouse 26:09, Oops 35:50, Friar Tuck 31:27, Tender**, Brokeback**

*Something about Mexican food

**Alternate workout and time recording (Thank you men for your assistance and way to be accountable to one another!)

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: Failure is an option, its only way we grow and learn. Forgo the old adage of “If money and resources were not a concern what would you do for a living?” YHC knows he would become stagnate, instead ask yourself “If I could learn from any failure and not be defeated what would I choose to do?” Mr Feeney added that we need to have a growth mindset for learning and not categorize ourselves based on what we have been told our entire lives. Friar Tuck: How do you get back up? Outhouse: Thomas Edison learned a thousands ways how not to make the lightbulb.

Moleskin: It has been a pleasure to establish and help grow The Den from its inception. Today the shovel was handed off to Mr Feeney as the new AOQ. I know without a doubt his leadership will continue the growth and invigoration of male leadership throughout our community.

Be Efficient

  • When: 20190816
  • QIC: Saget
  • The PAX: Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine


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Intro: YHC can be long winded in his WOD and devo so lets work on being efficient with our time and make this count!

Conditions: Humid and still 75

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Nick Harris – Splash Gordon

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

SSH x 20, TTT x 10, IW x 20

The Thang: 

Super Sets 4 rounds each

Squats w/ block x 10, Burpees x 10

Lunges w/ block x 10 IC, Block swing x 10

Step ups x 20 IC, Plank x 26 count

Merkins x 10, Wood choppers x 10 IC

6 Minutes of Mary: 

No Time due to FNG naming and Q school

Numberama: 

26

Namearama:

Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine, sage

Announcements:

Tuesday nights 1800 hrs at Carnes Crossroads, convergence at bedrock 0700 Sept 2

Pledge of Allegiance:

BOM: (Prayer)

Devo: Take the time to be intentional!

Moleskin:

The FNG earned his name Splash Gordon after taking off from the workout during burpees for the train x12 for some “water.” Later after BOM he graciously stepped away during devo to splash Merlot. Hence the name Splash Gordon. 14 Men stayed after for Q school with Muscadine for which I was reprimanded for providing a more accurate count prior so there would be enough Q packets. Way to show off gentlemen and step up to be future leaders with F3 and your community. Please continue to out perform all expectations. Please remember it is ok to Q the Q, we all need to learn how to manage constructive criticism.

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, no precipitation

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
TTT x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!

I Can’t Feel My Legs

  • When: 20190215
  • QIC: Dabo
  • The PAX: Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia


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Intro: 13 Men at the Den for some 4 corners. Way to push gents!#F3counts

Conditions: Beautiful!!!

Shortcake Special (Before the BC): Redo

Ruckers: None

FNGs: None

Disclaimer: Not given, no FNG’s

COP:
SSH x 20, Through the tunnel x 15, Monkey Humpers x 10

The Thang: 
4 Corners, each corner has a specific workout x 15 reps. If you found a tire at your corner you flipped it to next corner. If no tire you did Lt. Dans to next corner. 

6 Minutes of Mary:  FreddieMercury,LBC’s and Flutter kicks 

Numberama: 
13

Namearama:
Saget, redo, sakrete, Dabo, wolverine, flash, uga, Maybelline, glow stick, Olaf, used to, chowda, Marcia marcia marcia,

Announcements:    P200 Volunteers,  Go Rick this weekend, Freedom Men’s Hike. (first meeting this Sunday@ 1800)

Pledge of Allegiance: Done!

BOM: Dabo- Pride

– Pride will steel your purpose

– Pride will kill your joy

*- When we ignore Gods instruction we are really rejecting his protection.*

– Pride says I don’t want to give up my life.

*- Pride says your yesterday is more powerful than Gods today. *

21-15-9 and a Burning Ring of Fire

  • When: 20180928
  • QIC: Goober
  • The PAX: Uga, All In, Marcia Marcia Marcia, flash, Zacchaeus, Elmer Fudd, Duckie, Mr. Feeny, Edison, Alice(Respect), One Bar, Olaf, Saget, Goober(QIC)


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FNG’s: None

Weather: Not too hot and not too cold

The Thang

Warmup: 13-SSH in cadence, 13-TTT in cadence, 13-Imperial Walkers in cadence

PAX were instructed to grab a block and line up along the curb. Once everyone was lined up, YHC instructed the exercise was 21-15-9. Station 1 was squat thrust and
to get to station 2, the PAX had to sprint around the building. Once arriving at station 2 the PAX were to perform Mountain Climbers(4 count). The second round was
curls for the girls, sprint around the building, and 4 count LBC’s. After the completion of round 2, YHC had the PAX in two groups and each group performed the
ring of fire. To make sure fun was had by all, two additional rounds around the ring of fire were completed.

The PAX then stowed the blocks and gathered back at the Flag.

Mary: Flutter Kicks – 21 on Elmer Fudd, 21 Freddie Mercury’s on Marcia Marcia Marcia.

Pledge/Prayer/Devo

YHC took a personal approach to the devo, sharing some recent anxiety and worry that seemed to be coming from work and a lot of other things that are going
on during this busy time of life. YHC read a passage from Matthew 6 that has brought comfort over these past few weeks. The passage comes from Matthew 6
verses 33-34. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow,
for tomorrow will worry about itself. Each day has enough trouble of its own.

Moleskin: It’s important to remember to lean into God and to not worry about anything. We should instead look to God for help because he is right there
with us in everything we do and wants to help us. All we have to do is ask.

Beta Test 2.0

  • When: 20180925
  • QIC: Saget
  • The PAX: Saget, Redo (Rucker), Urkel, Olaf, Mack, TKO, Marcia Marcia Marcia, Flash


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Intro: Beta Test 2.0 for The Den’s Fitness Challenge

Conditions: eh, nothing exciting. Not too hot, not too cool, and a timely breeze.

Shortcake Special (Before the BC): LOL

Ruckers: Redo (I think he was regretting his decision)

FNGs: None

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
SSH x 20, TTT x 10, don quixote x 15, Arm circles  OYO

The Thang:
The PAX was instructed to grab a block and head over to the soccer field. From there they lined up on the sideline and the following instructions were given: Squat Thrust x 15, Curls x 15, Block Swings x 15, Big boy sit ups x 15 with a sprint across the field to perform 10 burpees and sprint back to complete the round. AMRAP for 30 mins with the first round lead by the Q. Much mumble chatter was made and even a dispute to whether or not TKO broke his block on purpose.

6 Minutes of Mary:
After the 30 min AMRAP, blocks were stowed and the PAX circled at the flag in plank position. The Q lead a short Mary of Merkins x 20 and LBCs x 20.

Numberama:
8

Namearama:
Saget, Redo (Rucker), Urkel, Olaf, Mack, TKO, Marcia Marcia Marcia, Flash

Announcements:
Hurricane Hike October 13 in Camden SC, see Snyder for details

Pledge of Allegiance:

BOM: (Prayer)
Prayers for Wee Woo’s nephew as he undergoes another procedure and Lori (TKO’s congregation) for her cancer diagnosis

Devo:
Saget gave a testimony regarding his recent struggles with life and the downward spiral from not abiding in God’s word. The PAX was also encourage to hold in high regard their brothers that show positive spiritual attributes and not worldly standards.

Moleskin:
Considering the amount of mumble chatter and near Merlot by some I believe this will make an excellent fitness challenge. Ultimately each PAX will be responsible for there own PR and the monthly winner will be awarded.

Short, Shriveled and Occasionally to the Right

  • When: 20180905
  • QIC: Urkel
  • The PAX: Redo, Snowden, Metermaid, Olaf, Marcia, Marcia, Marcia, Wee Woo, Mack, Training Wheels, Dr. Octopus (FNG), Urkel


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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 70’s and Muggy

FNGs: Jorge Mendez – Dr. Octopus

COP:  no warm-up for the running AO

The Thang:

Today was yet another pick-your-poison day at The Creek. Run the pond loop. Run the figure 8. Run “the big loop” tour of Goose Creek. Or if you’re feeling really adventurous (and slightly slow)…

Today YHC decided he was going to play around with some different paths through the nearby neighborhoods.

Every one ran. And everyone covered miles. Some more than others. Some faster than others. But miles were covered by everyone.

Mary: None

Numberama: 10 pax including one FNG

Namerama: Redo, Snowden, Mack, Marcia, Marcia, Marcia, Olaf, Metermaid, Wee Woo, Training Wheels, Dr. Octopus, Urkel

Pledge and COT

Announcements: The Goose Creek P200 team is filling up, get your names on the list if you’re interested, shoe drive fund-raiser for Hot Tub – bring any shoe donations to any AO and we will make sure they get where they need to go

Devo: Jesus shows us a consistent example of living life according to His two basic rules for life:

  1. Love God: John 4:34 says ” My food…is to do the will of Him who sent me.”
  2. Love people: Mark 19:45 says “The Son of Man did not come to be served but to serve.”

These two things are clearly visible throughout His life as recorded in the scriptures. Being committed and consistent in them can begin to form our identities as well. They can give us that same freedom in the fight the Jesus exemplified. And it’s that consistency that helps us when the fight begins to be prepared and handle them in a way that points others to Him.

Moleskin:   Upon returning to the parking lot after exploring the new paths, it was pointed out to YHC that part of this new path had a very familiar shape to all the men at The Creek this morning. And of course this brought out the 5-year-old that still lives in all of us.

Upon returning from his run, Snowden was greeted by a question I’m sure he wasn’t expecting: “Snowden, would you like to see the penis?”

YHC might have to do a little more research to see if we can alter the path somewhat. And if not, maybe that’s not a bad thing. I mean we all need to embrace our inner child on occasion.