Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

This ain’t the Level. The next level’s the Level.

  • When: 20191211
  • QIC: Olaf
  • The PAX: Tinder, Maybelline, Oops, McFly, Outhouse, Mr. Feeny, Weezer, GI Jane (R), Brokeback, Tecmo, Used To, Uga, Prayer Request


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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-50s with stiff cool breeze

FNGs: None

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

Pax grabbed a block for interval workout that consists of 7 Cycles with 4 sets of exercises.  YHC uses his can of weinkes to determine the exercises.  Round times are as follows with 20 seconds of rest between each round:

  1. 30 seconds/10 seconds rest
  2. 45 seconds/10 seconds rest
  3. 60 seconds/15 seconds rest
  4. 90 seconds/20 seconds rest
  5. 60 seconds/15 seconds rest
  6. 45 seconds/10 seconds rest
  7. 30 seconds/10 seconds rest

Lots of fun was had.  Pax tired quickly…

Mary: Flutter Kicks (IC) x40, Reverse Crunches (IC) x25, LBCs (IC) x20

Numberama: 14

Namerama: Tinder, Maybelline, Oops, McFly, Outhouse, Mr. Feeny, Weezer, GI Jane (R), Brokeback, Tecmo, Used To, Uga, Prayer Request, Olaf

Pledge and COT

Announcements: Christmas Party, Oak Road Brewery @ 6pm.  Unwrapped toy for Operation Sweet Tooth.

Devo: 2 Kings 13:18-20 is the story of Elisha on his deathbed instructing the king to strike his arrows on the ground.  The king does it 3 times and Elisha gets mad and tells him that he will only defeat their enemies 3 times and should have done it 5-6 to completely destroy them.  The king just did what was asked.  There was no passion.  The story is easily relatable to working out.  We get up and go to workout, which is the right and good thing, but we don’t push ourselves while there.  There is no passion to improve.  We will never get to the next level if we don’t push ourselves past the point where we don’t think we can go on.  Discipline is always important to keep moving, but at some point we become stagnant and won’t see gains.  We have to keep pushing to the next level (whatever that may be), because the next level is the level…

Moleskin:   Two down, two to go in Olaf’s 4 Qs in 4 Days penance for fartsacking on Monday…

Dirty Dora and Mary Sandwich

  • When: 20191204
  • QIC: Olaf
  • The PAX: Brokeback, Mr. Feeny, Weezer, GI Jane (R), Outhouse, Maybelline, Winslow (R), Tinder


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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: High 30s

FNGs: None

COP:  SSH (IC) x20, TTT (IC) x 10, Imperial Walkers (IC) x15

The Thang:

Dirty Dora – 50 OH Press, 100 Curls 4 the Girls, 150 LBCs (IC), 200 Flutter Kicks (IC), 250 Squats, 300 Calf Raises (IC).  Non-Dora workout is grabbing a weinke from YHCs can and doing 5, 10, 15, 20, 25 or 30 reps based on what the Dora exercise is.  However, YHC modified to teams of 2 vs. 2 teams, and Pax only had to pick one of the 4 exercises on the weinke.  Pax tore through the Dora leaving plenty of time to give it to Mary.

Mary: Flutter Kicks, Reverse Crunches, Freddy Mercuries, Heels to Heaven… We did a lot of them

Numberama: 9

Namerama: Brokeback, Mr. Feeny, Weezer, GI Jane, Outhouse, Maybelline, Winslow, Tinder, Olaf

Pledge and COT

Announcements: Parade and Christmas Party.

Devo: YHC has been dealing with “positioning” and doing the harder thing to meet your goal.  YHC said it was tough getting up and was already dreading getting up for the Hole the next day.  But to maintain fitness and mental stability, this is what it takes.

Moleskin:   Glad Dora wasn’t so dirty this morning.  Unfortunately Mary was a little rough…

A Few of Our Favorite Things

  • When: 20191129
  • QIC: Olaf
  • The PAX: Brokeback, Tecmo, Maybelline, Prayer Request, Tinder, Oops


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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: 50-ish

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x15, TTT (IC) x10

The Thang:

YHC told pax to pick their favorite exercise.  Pax chose the following:

  • Tinder: Som’ of Bitches (Flutter Kicks with Block Press)
  • Oops: Curls 4 the Girls
  • Maybelline: Block Press
  • Prayer Request: LBCs
  • Brokeback: Tricep Extentions
  • Tecmo: Monkey Humpers
  • Olaf: Calf Raises

Round 1 started with 11 reps, pax went around the circle and led their exercise. Reps decreased by 1 for each round.  Last 3 rounds (i.e. 6 reps) were combined to finish in time.

Mary: I barely knew her

Numberama: 7

Namerama: Brokeback, Tecmo, Maybelline, Prayer Request, Tinder, Oops, Olaf

Pledge and COT

Announcements: Parade 12/8.  Christmas Party 12/12.

Devo: YHC discussed doing the right thing even though you want to do something a different way.  Our way may not be bad, but it may not be the best.  We have to listen to God to know what the right thing is.

Moleskin:   YHC figured out the workout just before arriving and was originally going to do a couple rounds of 11s by having the pax pick their exercises. But after finishing the warm-up, the idea of doing it in a COP was deemed more fun.  This on-the-fly weinke will probably make it into rotation…

Thankful with Dice

  • When: 20191127
  • QIC: Olaf
  • The PAX: Outhouse, Brokeback, Maybelline, Tinder, Wolverine, Tecmo


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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 40s

FNGs: None, unless you account for Maybelline returning to the gloom, in which the mubble chatter was great.

COP:  SSH (IC) x15, Don Quixotes (IC) x10, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC set up 6 cones: starting point and 5 stations.  Pax grabbed a block and dropped it at station 3.  YHC has his big die and explained that each station had a workout/reps assigned to it.

  1. 5 Merkins
  2. 10 Tricep Extensions
  3. 15 Curls for the Girls
  4. 20 Flutter Kicks (IC)
  5. 25 LBCs (OQ)

Each pax would take a turn rolling the die and would pick the station numbers that added up to the number rolled on the die.  So if a pax rolled a 5, they could chose LBCs, or Flutter Kicks and Merkins, or Tricep Extensions and Curls, or any other combination that added up to 5.  Two rounds completed and YHC announced that Round 3 could use subtraction, so rolling a 1 meant that you could do Flutter Kicks and LBCs.  Only rule is that if multiple stations are picked, you have to return to the start in between.

Mary: None.

Numberama: 7

Namerama: Outhouse, Brokeback, Maybelline, Tinder, Wolverine, Tecmo, Olaf

Pledge and COT

Announcements: Holiday activities…

Devo: YHC prayed for those “without families” or have recently lost loved ones during the Holiday Season.  Many associate negative emotions to the season, even though the true nature is time with family and friends.  YHC is experiencing this some too, so knows how important it is that we reach out to those that may be hurting during this time.

Moleskin:   Pax got REALLY creative with the math at the end.  When YHC announced the last round, Maybelline rolled a 5 and said we were doing every station.  Still don’t know how he did the math, but it ended the workout very well.

Gambling with Math

  • When: 20190925
  • QIC: Olaf
  • The PAX: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane, Weezer, Winslow (R), Dovetail


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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 60s

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x10

The Thang:

YHC set up 6 cones: starting point and 5 stations.  Pax grabbed a block and dropped it at station 3.  YHC has his big die and explained that each station had a workout/reps assigned to it.

  1. 5 Burpees
  2. 10 Merkins
  3. 15 Curls for the Girls
  4. 20 Calf Raises (IC)
  5. 25 Flutter Kicks (IC)

Each pax would take a turn rolling the die and would pick the station numbers that added up to the number rolled on the die.  So if a pax rolled a 5, they could chose Flutter Kicks or Calf Raises and Burpees or Merkins and Curls or any other combination that added up to 5.  Round 2 introduced subtraction, so rolling a 1 meant that you could do Flutter Kicks and Calf Raises.  Only rule is that if multiple stations are picked, you have to return to the start in between.

Mary: None.  Lots of flutter kicks in the Thang.

Numberama: 12

Namerama: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane (R), Weezer, Winslow (R), Dovetail, Olaf

Pledge and COT

Announcements: Brought up the other AOs on this side.  Creek, Ditch, Hole, Table 32, and Pasture (Carnes).  Encouraged visiting other AOs.  Prayers for Mr. Feeney’s work stress.

Devo: Matthew 6:10 – On earth as it is in heaven…  We typically only think of eternal life as “future” and lasting forever.  Our mindset is “It’s hell on earth, I can’t wait to get to Heaven”, but the definition of “Eternal” is without beginning or end.  God promises his kingdom and abundant life now, not just in the future.  Are we taking advantage of that?  Are we putting things off for the future when God calls us to have the abundant life we crave now.

Moleskin:   Pax enjoyed the workout and some got really creative with their math and GI Jane said that he is going to adapt the workout for his ROTC students.  However, the consensus is that numbers are hard first thing in the morning.

Launching The Hole

  • When: 20190829
  • QIC: Olaf
  • The PAX: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus


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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: 70’s.  Good running weather.

FNGs: None

COP:  None, we run

The Thang:

We poured out of the Hole’s meeting area and flooded the neighborhood.  A few false turns, but everyone made it back safely.

Mary: Men Only…

Numberama: 17

Namerama: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus, Olaf

Pledge and COT

Announcements: Convergence

Devo: YHC brought up another point from Sunday’s sermon in that God calls us Justified.  This means that we are already who God wants us to be.  He created us that way.  So often we think that we aren’t qualified for a position, even Q a workout, but with God we are enough.  When the opportunities that God lays out for us appear, we need to walk into it with boldness knowing that we have what it takes.

Moleskin:   Amazing launch of this AO and YHC couldn’t be more happy.  Chowdah even showed up late and had coffee and conversation with YHC and M3.  A great start of the day!

Suicidal Starfish Tabatas

  • When: 20190828
  • QIC: Olaf
  • The PAX: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail


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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 70s

FNGs: None

COP:  Imperial Walkers (IC) x15, Don Quixote (IC) x15, TTT (IC) x10

The Thang:

YHC labeled this workout “Suicidal Starfish Tabata”.  5 Cones were set up in typical starfish pattern and Pax split into 4 teams.  Pax were told that they would go to one of the 4 outside “stations”, complete a core (or cardio) workout for 1 minute, return to the center cone and complete 1 minute cardio (or core) workout, and then rotate clockwise to the next station.  Rinse and Repeat until all 4 corners were hit and final center cone was completed.  There would be 4 rounds that YHC had set up on his interval timer.  Rounds were:

Round 1:

  • Center – High Knees
  • X-Cross Situps
  • Plank Jacks
  • Crunchy Frogs
  • Freddie Mercury’s

Round 2:

  • Center – Flutter Kicks
  • Mt. Climbers
  • Burpees
  • Jump Rope
  • SSH

Round 3:

  • Center – Butt Kicks
  • Box Cutters
  • LBCs
  • Iron Crosses
  • Reverse Crunches

For Round 4 – Teams could choose 1 of the 4 previous exercises and center cone rotated between the 3 previous center exercises.  No time for last center cone and we ended right on time!

Mary: Not a chance

Numberama: 17

Namerama: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail, Olaf

Pledge and COT

Announcements: Launch of The Hole – 0500 @ Essentials Coffee; Labor Day Convergence – 0700 @ Bedrock (Wescott).  Clown cars from The Den and possibly the Ditch; Prayer Requests for Uga and back, Prayer Requests old pastor’s mom.

Devo: YHC brought up a question that came up from the Sermon on Sunday.  How do you break through when you feel so weighed down?  The answer is that if you are carrying something that is too heavy, put it down and give it to God.  Wreck it Ralph’s backblast from Magnitude was named “Sweat Angels can’t Carry Weight” where he talks about carrying a weight alone without anyone to help.  There are some things that we have to carry (practical task, etc.) and do we have men around us to help share the load when we need help.

Moleskin:   Thin Mint prompted this C+C idea and with the leg beating YHC had at the Ditch the day before, the challenge was gladly accepted.  Also a happy day in seeing Flash return to the Den!!!

Sakrete Heads to the Den

  • When: 20190819
  • QIC: Sakrete
  • The PAX: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget


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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: 75 DEGREES AND HIGH HUMIDITY *LOW COUNTRY IN THE SUMMER*

FNGs: Not today.

COP:  Leave arms up until told to drop–15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Over Head Clap IC, 15 moraccan night club IC, 15 TTT IC, 15 Hillbilly IC

Thunderstruck Plank Merkins (This needs no explanation at this point.  However, it was most The Den guys first experience with it.  Spoiler Alert::: They don’t like it anymore than anyone else does)

Partner Up  *one group of 3*

The Thang:

Broke the AO into different stations.   They are as follows:  Station 1:  Entrance to parking lot closest to Cypress Garden Rd.  Station 2:  Where the blocks are stored.  Station 3:   End of parking lot furthest from entrance.  Station 4:  Where the walk through door is at back of building.  Station 5:  Trash cans on back side of building.  Station 6:  Where the basketball goal is laying down on sidewalk.  Station 7: flag.  For the remainder of this backblast Stations will be referred to as ST1, ST2, ETC…  All exercises done on Q unless otherwise specified.  During movements stick with your partner

ST1: 10 merkins– Jailbreak to ST2

ST2: 10 merkins; 10 Squats– Jailbreak to ST3

ST3: 10 merkins; 10 Squats; 10 WWI Sit Ups– Jailbreak to ST4

ST4: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks– Jailbreak to ST5

ST5:  10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO– Jailbreak to ST6

ST6: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks,; 10 bobby Hurley OYO; 10 LBC– Mosey to front of church.  Jailbreak to flag.  Mosey around building and once back in front of church jailbreak to flag.

ST7:  10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins–jailbreak to ST1

ST1: 10 merkins: 10 Squats; 10 WWI Sit Ups: 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises– jailbreak to ST2

ST2: 10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises; 10 heel touches IC– mosey back to ST7 opposit way (shorter distance)

Mary: Thunderstruck plank merkins

Numberama: 19

Namerama: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget; Sakrete

Pledge and COT– DONE AND DONE 

Announcements: Carnes Crossroads evening workout at 1800 on Tuesdays.  Labor Day convergence at Magnirock 0700 with breakfast to follow

Devo: YHC gave his testimony on weight loss and accomplishing goals since starting F3.

Moleskin:   The jury has returned.  No one likes Thunderstruck.  It has been brought to every corner of the region.  Everyone hates AC/DC now.  Everyone.  Maybe Thunderstruck has ran its course…..eh maybe not.  Great work by the cats out at The Den.  YHC came ready to deliver a beating and these dudes were ready to accept one.   Great work everyone.

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.

Remembering the Good Old Days

  • When: 20190805
  • QIC: Mr. Feeney
  • 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: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

Reminiscing of the first unofficial workout ever held at The Den, I decided to redo the misery with an almost an entirely new Pax.  Here is the workout that followed (courtesy of Saget, the inaugural Q):

Dora-style workout with a partner:

100 Burbees

200 Merkins

300 LBCs

Mary:

Just time for 50 reps of LBCs before ending

Numberama: 21

Namerama: Prayer Request, Broke Back, Friar Tuck,  Gibbler, Saget, Maybelline, Mr. Feeny, Uga, Tecmo, Thumper, Fortnite, Weezer, All in, Used to, Wolverine, Tinder, Brokeback, McFly, Outhouse, Cheddar, and GI Jane.

Pledge and COT

Announcements: Freedom Church Mens Hike interest meeting.  Run on Thursday at Essentials coffee.

Devo: The promise is His presence.  Circumstances can be good or bad, but regardless, the power is in His presence.  Seek after Him and your thirst will always be quenched.

Moleskin:  So, over the past year, we talk about that first miserable workout often.  I figured it was time for the new guys to experience the workout that was a rude awakening to many FNGs (like myself!).  It was just as miserable this time around!  The Pax thoroughly enjoyed the workout.  Double-farmer carry is really the kicker!!  Great job by the Pax!!