Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Warm Dark Place

  • When: 20220920
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Masterload, Stool, PInk Slip, Century


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WU: TTT, Imp Walker, Monkey Humpers

Shoulder  blaster (LBACs, Bat wings, Seal claps, Titty twisters)

Thang:   Get 2 Bricks

4 x 4 (Burpee to plank, 4 Merkins, 4 Mtn Clmb) x10 OYO

Nutcracker (lunge w/ 2 bricks start above head and click together between legs) from flag to end of tennis court and return.

Dodo  Bird (Al Gore w/bricks at side, Side raises, Front raises) x 20

Foxhole (WWI, roll over, Merkin) x10 OYO

Merkin Jack (using bricks) OC x 20

Vicious Circle (Burpees, Squats, Merkins) Run around parking lot while one of PAX does  exercise.  Repeat until all PAX complete.  Repeat with next exercise (x 3)

Tricep Dips OC x 20

Mary:  Pickle pushers x20 OC , Pickle pounders x10 IC, Nolan Ryan (L&R) x10, Flutter Kicks x24

Thought this workout up right before the workout with assist from the F3 Nation Exicon page so it was really pulled out of my arse.  Turned out to be pretty taxing on the arms.   The PAX took it in stride with smiles (thank you sir, may I have another!).  The only regret was that Masterload’s 2.0s were not there to enjoy the festivities.  I was really thinking of breaking out the Batann Death March if they were there.  Saving it for another day.

Mobo had another birthday

  • When: 20220616
  • QIC: Motherboard
  • The PAX: Bellator,, Bluegrass, Century, Cheetah, Creeper, Harddrive, Johnny 5, Masterload, Pretzel, Rush, Stool


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Conditions: Hot but not too humid and a welcome breeze.
WU: TTT, Mtn Climber, Imp Walker,
Grab a block and return to flag.   This was the official Mobo birthday Q.    All exercises were performed in a 63 second time period on the Q’s command. The Q promised no burpees as a special gift.
First set of 6 exercises:
Blockees IC,  Overhead Press OC, Flutter kicks IC, Tricep Press OC. Monkey Humpers IC, Damn It’s OC
Relay Race: Two teams broken up based on age.   Team 1 called out exercise (heal taps) while one of Pax from each team bear crawled to end of tennis court and ran back.  repeat for each team member.  Winner (Team 1) called out next exercise (curls) . Second race consisted of running backwards to end of tennis court and running forward back to flag.
Second set of 6 exercises:
Control Freak Merkins IC, Iron Cross OC, Squats w/ block OC, Curls IC. Freddie Merc IC. Tricep Press OC

Relay Race: Same teams.   Team 2called out exercise (squats) while one of Pax from each team skipped w/ high kness  to end of tennis court  back.  Repeat for each team member.  Winner (Team 2) called out next exercise (curls) . Second race consisted of skipping sideways  to end of tennis court and skipping  back to flag.
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Third set of exercises:
Grave Diggers OC WW1 OC

Stow blocks and return to flag
Mary: High Plank up in circle (ring of fire) while each PAX does 5 Merkins.
Numberrama, Namerama, Announcements, prayer requests, pledge, prayer.
Moleskin:  Great turnout for a hot evening.  Good to see the return of some of the old guard of Accelerator including Cheetah, Harddrive, Johnny 5 and Rush.  Also thanks to the Nan Tan. Pretzel for doubling down today (Seismic, Accelerator).

The Vicious Circle

  • When: 20220331
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


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Intro: Forecast was rain so had to plan accordingly.  Fortunately, is was wet but not raining so we made good use of the empty tennis courts.  This backblast is based on memory so correct me if I goofed up something.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Cloudy, wet and windy but warm enough to sweat.

COP: SSH x 10 (IC), Walk Down Merkins (from standing walk your hands down to plank, perform merkin) x5, Imperial Walkers x10 (IC)

The Thang: Grab a block and meet at inside corner of tennis courts.  There we commenced the Vicious Circle.

  1. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Merkins until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Merkins.
  2. At first corner, Pax completed 5 blockees, then murder bunnied to 2nd corner and completed 10 Up&Overs, then lunge walked with block to 3rd corner and performed 15 curls for girls, then cusaked blocks to 4th corner and performed 20 bent over rows and then lunged walked with block back to first corner.
  3. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Squats until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Squats.
  4. At first corner, Pax completed 5 blockees, then bear crawled to 2nd corner and all did a wall sit while each of Pax counted down from 10, then ran backwards to 3rd corner and performed 15 Carolina Dry Docks (IC) for girls, then bear crawled to 4th corner and performed 20 flutter kicks and then jail breaked  back to first corner.
  5. Monkey Humpers x25 (IC).

Stow blocks

Mary: Magoos, American Hammers, Flutter Kicks, LBCs, WWI Situps

Numberama, Namerama, Announcements, Pledge, Prayer

Moleskin: Had to modify original plan to reduce the murder bunnies from two sides down to one.  They were true to their name.   Tennis courts provided some relief to all the soaking wet ground.   It’s a lot more comfortable at Liquifaction not being completely soaked.

Mobo Chesto

  • When: 20220315
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Snapchat, Masterload, Wingnut, Placebo, Pinkslip


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Conditions:  Light, breezy, 60s

FNGs:  None

COP:  LBACs x20 IC (fwd and reverse), Mountain Climbers x10 IC, PIF Burpees x10 OYO

The Thang:

Mosey to the block pile and get a block

The theme of the workout was upper body.  Each of the exercises engaged the arms in some way.

Routine was to perform a set of exercises at the flag with the block and then proceed to the 4 corners of Doty Park and perform an exercise at each corner. Rinse and repeat.

Flag Exercises:

Set 1: Blockees x 5 IC, Up&Overs x10 IC, Damn Its x20 OC

Set 2: Blockees x5 IC, Tricep Ext x20 OC, Curls x20 OC

Set 3: Blockees x5 IC, Ovhd Press x20 OC, Bent Over Rows x20 OC

Set 4: Blockees x5 IC, Grave Diggers x20 OC, LBACs x15 IC (F & B)

Corner #1: Merkins x20 OC / Tempo Merkins x20 OC

Corner #2: Pickle Pounders x20 OC

Corner #3: Carolina Dry Docks x20 OC

Corner #4: Alt Shoulder Taps x20 IC

Mary: WWI Situps x25 OC, Flutter Kicks x20, High Plank

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  The Q has been busy building a brick patio so the legs were weak. So why not focus on the guns for the entire workout?   That was the plan.  I promised to make the workout “fun” in the preblast.   Hopefully the Pax thought my idea of “fun” was fun.  If not, their arms look a bit bigger now.

 

Slay the Bear

  • When: 20220224
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Cheetah, Snapchat, Masterload, Space Balls, Wingnut, PInk Slip


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Weather: Low 70 and not humid – perfect for an ass-whooping.

Warmup:  TTT x10, Side Squats x10, Titty Twisters x 10, Pay It Forward Burpees x10

Thang:  Grab a block  and return to flag

In solidarity with the Ukrainians, the PAX was tasked with slaying “The Bear” which is the symbol for Russia/USSR for centuries.

Bearpees:  Bear crawl in a straight line and do burpees on Q command

Russian Twists x 2o IC

Bears and Blocks:  Drag block while doing bear crawl to a specific location and back

Russian Twists x 2o IC

Bearmuda Triangle:  PAX lined up at one of three locations in shape of triangle (3 at each corner).  Do 10 Merkins, bear crawl to next corner, 10 merkins, bear crawl to next corner, 10 merkins, bear crawl back to starting corner, 10 merkins.

“Ring of Fire” Exercises  (PAX holds a position while each person performs an exercise x10)

Cusak / Overhead Press

Al Gore / Jump Squats

Crab Hold / WWI Situps

Plank / Merkins

Boat/Canoe / Russian Twists

Bear Hold / Carolina Dry Docks

Bear Crawl around “Ring of Fire” and return block to Shed.

Mary: Control Freak Merkins x 10, Pickle Pounders x 20, Bear Hold with Q commanding PAX to lift arms or leg in position.

Namearama, Announcements, Pledge, Prayers

Moleskin: Had to focus on upper body and core after Tuesday’s Microwave leg punishment at Accelerator.  It seemed like a lot of time was spent in bear holds or bear crawls for some reason.  That does take a toll on the arms and shoulders.

Devo: James 4:17 “So for one who knows the right thing to do and does not do it, it is a sin.”

 

 

Dora, dora, dora

  • When: 20220201
  • QIC: Motherboard
  • The PAX: Bellator, Century, Masterload, Pink Slip, Snap Chat


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Intro: Last minute sub for Chedda had Mobo scrambling for a meaningful workout.  After 3 years of Qing, Mobo decided to finally resort to doing a dora.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: workout worthy

COP: Mountain Climbers x 10 IC, LBAC x 20 IC, TTT x10 IC

The Thang: Grab a block and mosey over to open area.   Basic Dora doubling up Pax.  One runs to sidewalk and perform 5 burpees and returns.  Second performs exercise.

Overhead Press (100 count)

WWI Situps (200 count)

Squats with block (300 count)

Curls for the Girls (200 count)

Damn Its (50 count)

Stow blocks and return to flag

Mary: Boat/canoe, Denise Austins, Pickle Pounders, Monkey Humpers

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Tried to live up to a Chedda Tuesday workout.  The burpees added an interesting twist to the dora which was not well received by the Pax.    The saving grace was that it was February, not July.

The Run Around

  • When: 20220127
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


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WU: Imp Walker, Don Q, TTT, Pay-it-forward Burpees

Thang: Grab a block and return to flag.   One of Pax runs around tennis court while rest of Pax does exercise OYO until runner gets back to flag. Rotate runner.  Rinse and repeat.  Exercises:

Overhead Press

Damn Its

Squats with block

Hand release Merkins

Magoos

Bobby Hurleys

Tricep Extensions

Pickle Pounders

Mountain Climbers

CPTs

Flutter Kicks

Monkey Humpers

Blockees

Alt Shoulder Taps

Lunges

Up and Overs

Iron Cross

Freddie Merc

High Plank

Protractor

Step Up/Imp Walker

Burpees

Genuines

Heel Touches

Freddy Mercs

 

Mary:  Flutter kicks (IC) until time up (about 1 min)

Moleskin:  Cold night required constant movement.  Interesting note that the native northerners from Wisconsin and New York were properly bundled up while one of the Pax and his 2.0s came in shorts and t-shirts.

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

Summer is here!

  • When: 20210727
  • QIC: Motherboard
  • The PAX: AED, Bellator (R), Century (R), Masterload, Creeper, Space Balls, Wing Nut


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Count:  8

Weather:  Sunny, hot, humid and 100% chance of sweat.

COP:  TTT x 10 IC; Jumping Jack Medley (10 each), LBACs

The Thang:  Grab a block and meet at end of soccer field.

Perform set of 10 of following exercises with block ( Up & Over, Curls, Squats, Flutter Kicks).  Run forward to other end of field and plank up until 6 is in.

Perform set of 10 of following exercises  ( Merkins, Alternating Shoulder Taps, Monkey Humpers, WWI Situps).  Run backward to other end of field and plank up until 6 is in.

Rinse and repeat.  Able to complete 6 rounds.

Stow Blocks and return to flag.

Mary:  No time for Mary.

Naked Moleskin:  YHC was prepared to modify workout due to the weather conditions but the PAX held strong.  Maybe that is why there was so little mumble chatter.    Middle of workout was interrupted by several sirens so the PAX reluctantly did their mandatory 10 burpees.   When I noticed AED tossing the block down, I reminded the PAX about the broken block rule (10 burpees for all and 20 for the guilty party).  So what happened at the end of the workout?  Yep, Creeper became very popular while we all did burpees again.   The only bright side was YHC was unable to get in his gauntlet of Mary that he had prepared.