Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

ARM DAY AT THE CC

  • When: 20190924
  • QIC: Sakrete
  • The PAX: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib


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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: Mid 60’s.  Fall is nearby just not here yet.

FNGs: None today.

COP:  15 TTT IC, *leave arms up until told to drop* 15 LBAC forward and Reverse IC, 15 T Claps IC, 15 morracan night clubs IC

The Thang:

Grab a block and head toward the first area of the park where there are lights.  Just across the bridge heading towards the entrance. Circle Up.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q.

Mosey/Burpee::  Run to top parking lot by fire station.  Once there execute 10 burpees and run around the parking lot and head back to blocks.  Execute 10 burpees.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 Chest presses on Q

Mosey to top parking lot.  Lunge walk to cross walk splitting parking lot.  Jail break to opposite end.  Bear crawl to other side.  Lunge walk to cross walk.  Jail break to end and mosey back to blocks

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q

Shoulder blocks

Head back toward flag making 3 stops on the way to do 10 burpees each stop.

Stow blocks.

Mary: No mary today

Numberama: 16

Namerama: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib, Sakrete

Pledge and COT

Announcements: Augusta Half Ironman this weekend.  Chattanooga Ironman this weekend.  Reach out to your brothers doing these events and let them know you are thinking about them

Devo:

Carefree

Give all your worries and cares to God, for he cares about you. (NLT) ( 1 Peter 5:7  )

 

Are you allowing lies to define who you are? Do you live each day believing the lie that you are unloved, unworthy or unforgiven? God invites us to cast these lies, cares, weights aside! God desires us to live life carefree. To live our days secure in the knowledge that we are His loved ones.

Moleskin:   Had to adapt on the fly this morning.  Had a completely different idea on tap and had computer issues the night before that hindered it.  Back up and punt.  Defib joked that when I back up and punt I just come up with the same exercises over and over so I can remember them.  I mean maybe he’s not wrong.  In total we did 50 burpees, 150 tri cep extension, 150 curls, and 150 chest presses.  Great work and thanks for the opportunity to lead.

Holy humidity!

  • When: 20190814
  • QIC: Grasshopper
  • The PAX: Marvel, Link, Matlock, What!, Beethoven (R), Hickory Stump, Dowry (R), Space Cowboy, Bob Jones (R), Rawhide, Cow Tipper, Short Circuit, Minivan, Caterpillar, X-ray (R), Grasshopper


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Conditions: Humid af

FNGs: None

COP:
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 12, IC
Burpee x 2, OYO

Thang:

Grab one block (not enough blocks), so just two bricks per pax and mosey to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 20 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with bricks, 7 step-ups, 7 lunges on each leg , 20 flutter kicks with bricks, run lap around pits with bricks. R and R 3X total

Round three – 7  curls with bricks, 7 pec-flys, 7 tricep extensions with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Stow the bricks

Mary:

No time for Mary.

Announcements:

Anniversary Convergence next year in Jan and that’s it.

Namerama, Pledge: done

BOM (Prayer): Led by Caterpillar

Moleskin: YHC’s first backblast.

The Jones 12/27/2018. Welcome FNG Link.

  • When: 20181227
  • QIC: Bedpan
  • The PAX: Cisco, Marvel, Link (FNG), Hard Drive, Recount, Bedpan


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Intro: YHC signed up for this Q last week because he saw no one has taken it yet. Showed up on time knowing there would be a decent turn out from the HCs on YHC’s preblast. Needed to lead a beat down from all the eggnog and cookies I had for Christmas (insert background badass music here).

Conditions: Dark, mid 40s, no precipation, cloudy, quiet

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: 1 – Link (Marvel’s brother, Marvel is from Virginia and is visiting F3 summerville)

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:
LBAC x10 IC

BBAC x10 IC

TTT x10 IC

SSH x15 IC

1 lap Indian Run around track

no blocks needed, just listen to the workout as explained.

The Thang: 
YHC enjoyed leading a ladder workout at Accelerator last Thursday, but not many PAX were there to experience it. YHC decided to do another one today with a little more PAX to truly embrace the SUCK. Start with merkans, then bear crawl, then squats, then jailbreak, then freddy mercuries and then finally burpees [that is 1 round]. Increase merkans, squats and freddy mercuries by 5 reps each until you get to 30. 30 reps is the top of the ladder.

First Round: Merkans x10 OQ (Bear Crawl 10 yards and back OYO), Squats x10 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x10 IC (Burpees x5 OYO).

2nd Round: Merkans x15 OQ (Bear Crawl 10 yards and back OYO), Squats x15 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x15 IC (Burpees x5 OYO).

3rd Round: Merkans x20 OQ (Bear Crawl 10 yards and back OYO), Squats x20 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x20 IC (Burpees x5 OYO).

4th Round: Merkans x25 OQ (Bear Crawl 10 yards and back OYO), Squats x25 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x25 IC (Burpees x5 OYO).

5th Round: Merkans x30 OQ (Bear Crawl 10 yards and back OYO), Squats x30 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x30 IC (Burpees x5 OYO).

1 lap mosey around track.

6th Round: Merkans x25 OQ (Bear Crawl 10 yards and back OYO), Squats x25 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x25 IC (Burpees x5 OYO).

7th Round: Merkans x20 OQ (Bear Crawl 10 yards and back OYO), Squats x20 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x20 IC (Burpees x5 OYO).

moved into Mary.

6 Minutes of Mary: 
THORS x15 IC

recover recover

Numberama: 
6

Namearama:
Bedpan, Hard Drive, Cisco, Recount, Marvel, Link (FNG)

Announcements:
Pray for: Cisco’s mother in law (started throwing up everything she ate yesterday and has been smoking for a long time), pray for everyone traveling during the Holiday season, pray for Harbaugh’s hamstring injury.

Announcments: F3 anniversary party is at Dorchester boat club 1/12/19 around 5:30. Liquefaction “shit show” is coming up.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
Workout was a beat down. It went very well. I assume everyone is still sore. Sometimes you don’t need coupons to workout. Welcome FNG Link!

Arose Such a Ladder

  • When: 20181224
  • QIC: Mr. Feeny
  • The PAX: The Den


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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: 48 degrees and clear

FNGs: no FNGs

COP:  SSS, TTT, Burpees

The Thang:

The Pax completed a ladder with reps of 10-20-30, then we came back down the ladder a little slower to increase the fun….25-20-15-10.  Each step on the ladder included the following exercises:

Merkins

Squat with Block

OHP

Mosey around the church and then next stop on the ladder.

Mary:

LBC, IC x 25

Right Crunch x 25

Left Crunch x 25

Flutter kicks, IC x 25

X’s and O’s

Numberama: 6

Namerama: Flash, Wolverine, Saget, Mr. Finney, Friar Tuck, Marvel

Pledge and COT

Announcements: Anniversary Party in January, Men’s Hike in April

Devo: “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”  Hebrews 12:11

Some discipline is work we must DO, workouts are an example of this.  We discipline our bodies through physical exercise, but we must also be disciplined  spiritually.  There is also discipline that is shown by what we DO NOT do.  Controlling our temper, anger, patience are examples of areas we must demonstrate discipline.

Moleskin:   Great work by the PAX.  It was great to see a nice showing on Christmas eve.

Do you need a 10 count?

  • When: 20171019
  • QIC: City Slicker
  • The PAX: Mom Swap, PTI, Johnny 5, Green Thumb, Hotwire, Bedpan, Marvel, Cheetah, Stalker, Hard Drive


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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: Might have been the best night in a long time, approximately 78 degrees, dry and a slight breeze

FNGs: none

COP:

  • Thru the Tunnel 15x IC
  • Imperial Walker 10x IC
  • Moroccan Nightclubs 50x IC
  • T-Claps 20x IC
  • Plank Jacks 10x IC

The Thang:

  • Indian Run around the park and to the cage.
  • Each PAX grab the following:
    • 1 tire
    • 1 block
    • 2 bricks
  • Using the tire first, we lined them up facing Hickory St and proceeded to do the following:

    • Flip tire 10x and sprint to the end of the Armory, then sprint back to tire and flip it back 10x. Rinse and repeat 3 times.
      • YHC asked the PAX if they needed a 10 count before the last set and when some PAX said yes, YHC said I will give you one more 10 count of tire flips. (What a d&^%!)
    • Shoulder Shrugs inside tire 15x IC. Rinse and repeat 3 times.
    • Lateral Jump Burpee 5x. We only did 1 set of these as they were a challenge.
      • PAX start on one side of the and jump laterally onto the tire, then to the other side and do a burpee. Then you go back the way you came and do a burpee. Once you get to where you started, that is 1.
      • This was one YHC found online and will definitely keep in his back pocket as it was a crowd pleaser.
    • 10x pull ups
  • Next we used the blocks and did the following:
    • Curls for the Girls 15x IC
    • Tricep Extensions 15x on Q
    • Merkins on block 10x IC
    • Rinse and repeat the above for 1 more set.
    • The third set was reduced to 10, 10 and 5 reps, respectively. This was a tough circuit and audibles were needed.
    • 5x pull ups
  • Lastly, we went to the wall and used the bricks. The following were completed:
    • Tempo Curls while holding Al Gore 10x IC (6 count cadence – up 1, 2, 3 and down 4, 5, 6)
    • Triangle Raises (start with a front raise, then bring out to side and down) 10x OYO
    • Tricep Kickbacks on tire 15x each side OYO
    • Rinse and repeat the above for 1 more set
    • 5x pull ups
  • Stow coupons and mosey back to the flag.

Mary:

  • None as there was no time

Numberama: 11

Namerama: Mom Swap, PTI, Johnny 5, Green Thumb, Hotwire, Bed Pan, Marvel, Cheetah, Stalker, Hard Drive

Pledge and COT

Announcements:

  • Saturdays are at Faultline until further notice
  • Numerous races coming up, Tri this weekend (go crush it Ma Bell, Stick Em, Jingles and DT!!), Savannah Rock & Roll 1/2, Sweet Tea Half, etc.

Devo:

  • ‘Men’s best successes come after their disappointments.” – Henry Ward Beecher
    • This spoke to me on many levels because we are constantly disappointed in how events unfold and end up. Be sure to not stay bitter and overcome it. Turn the disappointment into motivation and use that to fuel your success!
  • YHC also saw something online that peaked his interest and generate some 2nd F following the BC.
    • What are you waiting for “someday”?
      • This could be things such as “Someday I’ll travel to….”or “Someday I’ll start eating healthy”.
        • Take someday out of your vocabulary as life is way too short. Turn someday into today, tomorrow, the next day. Don’t let your ambitions be a someday.

Moleskin:  It’s always great to be with the Accelerator boys. These guys never let me down. YHC had a tough workout planned, audibled and they still kicked ass. YHC thought up this workout about 3 hours before and I never do that. I think everything went well considering.

Having the week off of work definitely helped me realize what is important in life. Family is the most important thing in my life and they are the reason I do what I do in the gloom with my brothers. Go out there and make a difference for yourself, your wife and your children. Make better eating choices, workout more, but more importantly, know the reason behind why you are doing all of these “stupid” events. It will only fuel you more!