Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Lucky 7s

  • When: 20200211
  • QIC: Saget
  • The PAX: friar tuck, tinder, beaker, urkel, prayer request, mcfly


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Intro: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Conditions: 68 and warm

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Not today

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: 11 Burpees for the Train, Merkins to Sallie

The Thang: Lucky 7s – 7 exercise, 7 reps, 7 rounds

Merkin, Dips, Derkin, Extensions, Irkin, Shoulder press, Chest press

Run 100m loop between sets. Repeat!

6 Minutes of Mary: Bohemian Rhapsody x 21, American Hammer x 21, LBC x 21

Numberama: 7

Namearama:

friar tuck, tinder, beaker, urkel, prayer request, mcfly, saget

Announcements:

Get signed up as a P200 Volunteer

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo:

Failure to prepare is preparing to fail. Take baby steps every day to better yourself mentally, physically, spiritually, and financially. Be prepared!

Moleskin:

Welcome back Beaker with the double merlot.

The One Where Redo is an Idiot

  • When: 20200206
  • QIC: Sakrete
  • The PAX: McFly, Beanie Baby, Tinder, Prayer Request, Friar Tuck


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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 60’s with a bit of humidity in the air

FNGs: Not today they probably were hanging out with that idiot Redo

COP:  10 TTT IC (slow with focus on stretch on the hamstrings), PAX led squats (utter disaster on YHC part).  Everyone will do a squat and hold until the man on your left breaks his and then you are free to break yours.  YHC said man on your left but meant man on your right….Scratch and move on.  50 squats on Q.

Jail break through parking lot toward street.  Lunge walk between entrances.  Jail break back to flag.  Lunge walk back to starting point.  50 squats on Q

Jail Break down side of tennis courts.  20 Merkins on Q.  Lunge Walk across basketball court.  20 Squats on Q.  Jail break down opposite of tennis courts (back toward parking lot) 20 WWI setups on Q.  Lunge walk through parking lot back toward starting point.  20 Carolina Dry Docks on Q.  Bernie Sanders around parking lot.  20 calf raises on Q.  Jail break down side of tennis courts.  20 LBC on Q.  Rinse and Repeat until time is called.

 

Mary: WWI setups until time (approx 45 seconds)

Numberama: 6

Namerama: Beanie Baby, McFly, Tinder, Prayer Request, Friar Tuck, Sakrete

Pledge and COT

Announcements: Sing up to volunteer for P200

Devo: YHC read from Daily Devotion.  Sadly, I can’t remember what it was and too much time has passed to go review.   Fail.

Moleskin:   YHC reached into the vault to pull out some friendly jabs at another Q nearby.  Today’s lucky recipient was Redo.  He was trying to convince people to come run with him @ The Hole.  YHC tried desperately to change peoples plans.  I was able to recruit 5 other men to join me while “The Idiot” Redo was able to gather 8 additional to join him.  I guess he wins.  I come out the winner here.  He may have had more of a turn out but he’s an idiot and I’m not.

The Ditch 01/02/20: New Year New Legs

  • When: 20200102
  • QIC: Bedpan
  • The PAX: Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama


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Intro: YHC picked up the Q & most Q’s for Thursday’s for the Ditch in January. Thought it be smart to remind the PAX that everyday is leg day even if it’s a new year.

Conditions: mid 40s, 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:
Grandfather clock’s IC x10, TTT x10 IC, Big Kohunas x10 IC, Don Quixote x10 IC, OHC x10 IC, Merkans x20 OQ.

The Thang:
Grab a block, head to pavilion.

1st Round OQ: 20 Step Ups Each leg, run around tennis courts to the wall, Wall Sit for 1 minute, Lieutenant Dan’s (lunge, lunge, squat) down basketball court, run back to pavilion, 50 Curls w/block.

2nd & 3rd rounds were OYO.

stow blocks, head to flag

6 Minutes of Mary:
11 Burpees for train OYO, 20 WW1 Sit Ups OQ

Recover Recover

Numberama:
7

Namearama:
Bedpan, Tinder, Prayer Request, McFly, Chedda, Hacker, Futurama

Announcements:
Pray for Discount, Sakrete & Futurama’s brother. No further region announcements.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Don’t lie to one another, seeing that you have put off the old man with his doings, and have put on the new man, who is being renewed in knowledge after the image of his Creator.
– Colossians 3:9-10

A 2008 Dominican University study found that people are more apt to fulfill goals when they write them down. While I’m sure that is true, I also know that when we make our desires known to God and give our lives to Him we are more successful and accomplished than even we can imagine. So, beginning today, talk to Jesus about your goals. Ask Him for wisdom and guidance to get there — or to go someplace even better that He has planned for you. Every day with Jesus is one of renewal. New Year, New Goals needs New Legs.

Moleskin:
YHC doesn’t skip leg day. Glad to hear Chedda has the Q Saturday because YHC will be DR with basketball.

The Ditch 12/28/19: YHC’s Speaker Beatdown

  • When: 20191228
  • QIC: Bedpan
  • The PAX: Prayer Request, Tinder, Redo, Chedda, McFly


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Intro: 6 HIM arrived at the Ditch yesterday morning for YHC’s speaker beatdown. YHC got a new Bose speaker for Christmas & thought it would be great to use it for his Q.

Conditions: High 50s, no precipitation

Shortcake Special (Before the BC): Redo

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:
Grandfather Clock x10 IC, TTT x10 IC, Don Quixote x10 IC, IW x10 IC, LBAC x15 IC fwd/back.

The Thang:
Grab a block, head to the church

Song #1 “Sally”: everytime “bring sally down” is said, do a squat. After song is over, we complete a 0.4 mile Indian Run.

Song #2 “Thunderstruck”: everytime “thunder” is said, do a burpee. After song is over, we did a 0.2 mile Indian Run, jailbreak back OYO.

completed 20 Lunges OYO, Flutterkicks w/block x30 IC, Block Press x30 OQ

Song #3 “Another Brick in the Wall”: complete left arm, regular and right arm merkans on the block while only the singer is singing. AMRAP OYO. After song is over, OYO 0.4 mile run.

Damnits x15 OQ, Iron Crosses x20 OQ

stow blocks

6 Minutes of Mary:
No time

Numberama:
6

Namearama:
Bedpan, Chedda, Prayer Request, McFly, Tinder, Redo

Announcements:
Anniversary Party 1/12. Redo has a running event coming up. Pray for Discount.

Pledge of Allegiance: Did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Be strong, and let your heart take courage, all you who hope in the LORD.
– Psalm 31:24

YHC spoke about how important it is to have hope in your life. We don’t gain victory over life’s difficulties from our feelings, we gain a victory from our faith in God. Some people have every right to give up, but they chose to be strong, take courage and hope again instead. If you find yourself facing difficulties, pour out your heart to God in faith so He can pour out His strength to you in love.

Moleskin:
Speaker beatdown as promised 🙂

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…

Impromptu Mobile Q

  • When: 20191015
  • QIC: Olaf
  • The PAX: Prayer Request, Tinder, McFly


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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 60s

FNGs: None

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

The Thang:

Pax favorite mobile workout.  Pax took a stroll down to the playground/parking lot and randomly stopped to complete an exercise.  Each stop added a new exercise with increasing reps:

  • 5 Burpees
  • 10 Merkins
  • 15 Squats
  • 20 Flutter Kicks (IC)
  • 25 Calf Raises (IC)

Mary: LBCs (IC) x25, Reverse Crunches (IC) x15

Numberama: 16

Namerama: Prayer Request, Tinder, McFly, Olaf

Pledge and COT

Announcements: No announcements. Prayer Request was present.

Devo: YHC didn’t plan on a Q but had dealing with not limiting God with what we think is best or where we think that our life is headed.  We need to be open to assistance of others and not thinking that our way is always the best.

Moleskin:   3 of the pax had just returned from the hike so there was a lot of mumble chatter about what happened on the hike and excitement for the next one.

Moroccan Rock-A-By-Baby good time

  • When: 20191012
  • QIC: One Bar
  • The PAX: Schrute McFly Sofia


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Intro: 4 for a Moroccan Rock-A-By-Baby good time.

Conditions: a cool 64

Shortcake Special (Before the BC): Sofia did something with sandbags.

Ruckers: None.

FNGs:  no fng’s

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, Moroccan night clubs, don quioxties, doggie paddle

The Thang:
10 Rock-A-By-Babies, 15 curls for the girls, 15 rows each arm, 15 tricep extensions, farmers carry 2 blocks down the basketball court and back rinse and repeat for about 30 minutes. 5 minutes of lbc’s, 5 minutes of flutter kicks, 5 minutes of lbc’s, 5 minutes of Superman’s. Last 2 minutes we did more Moroccan nightclubs.

6 Minutes of Mary:
Last 20 minutes of the workout was abs.

Namearama:
Schrute, McFly, Sofia, One Bar

Announcements:
Help with lady moving @8

Pledge of Allegiance:Done

BOM: (Prayer)
One Bar

Devo:
Don’t be a dick. Be nice to those you come in contact with.

 

GainTrain Macho Men!

  • When: 20191008
  • QIC: Futurama
  • The PAX: McFly, Friar Tuck, Prayer Request


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         Conditions: Dark and crisp perfect to workout!

FNGs: None

COP:

SSH: 15 – IC

LBAC: Front and Back

Merkins- 20 IC

The Thang:

4 corners on the Basketball Court

(x3 rotations) with lap around the park cool down

1st set 10 reps each, 2nd set 15 reps each, 3rd set 20 reps each

Corner #1: Blockies

Corner #2: American Hammers

Corner #3: Kettle Bell Wings

Corner #4 PAX Choice (1st– bent over row with block, 2nd– LBC’s, 3rd– chest press with block)

Mary: Freddie Mercuries: 30 (4 count) IC, WWI Sit-ups : 30, Iron Crosses: 15

Numberama: 4

Namerama: McFly, Friar Tuck, Prayer Request, and Futurama

Pledge and COT

Announcements: Futurama has a Sweet Tea Half Bib available to an interested F3 brother for a discounted price.

Devo: 2 Chronicles 20 : King Jehoshaphat led his people in being faithful to God following his instructions to praise the Lord saying “ Give thanks to the Lord, for his steadfast love endures forever.” Because of this God delivered them from 3 armies that simultaneously set out to destroy them. God did this so they would know that he was their God, and He is still asking the same of us today. Show up and be faithful and God will win the battle even if it looks differently than you planned

Farmer Carry Dora’s & Four Corners @ The Ditch

  • When: 20191005
  • QIC: Bedpan
  • The PAX: Olaf, Prayer Request, Suds, Friar Tuck, McFly, Mrs. Potts, Wax On


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Intro: Picked up this Q early in the week

Conditions: Not too humid

Shortcake Special (Before the BC): Olaf, Prayer Request, McFly

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:
LBAC Fwd/back x10 IC

SSH x10 IC

Imperial Walker x10 IC

The Thang:
Farmer Carry Dora’s on the tennis court.

one partner farmer carry’s 3 times down and back the tennis court while the other partner is completing an exercise YHC calls out. Did this 3 times.

4 corners on the tennis court. 1st round was arms, 2nd round was legs & abs. 3 round was bear crawls to each corner and completing 10 merkans at each corner.

wall sit suicides x3 OQ

6 Minutes of Mary:
Flutter kicks x25 IC, LBC’s x10 IC, Burpees x10 OYO

RR

Numberama:
8

Namearama:
Olaf, Bedpan, Friar Tuck, Prayer Request, McFly, Suds, Mrs. Potts, Wax On

Announcements:
men’s Hike this weekend. Ragnar was last weekend. Few runs coming up.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by All: need to control our tongue……We are grown men however lack of control shows ignorance and some immaturity. YHC has said lots of stupid things and needs to control his tongue (and I’m sure I’m going to continue to say things I regret but YHC will give a valiant effort to use curse words in moderation at least).

Moleskin:
It was a beatdown

The Ditch: HARD workout 09/21/19

  • When: 20190921
  • QIC: Bedpan
  • The PAX: Tinder, Olaf, Futurama, McFly, Harbaugh, Sofia, Shrute, Beanie Baby


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Intro: YHC picked up this Q early this month.  YHC wanted to bring something devo related since he has had a long week.  The point of the workout was to show life does not get any easier…this workout will not as well.  But we are all in this fight together.

Conditions: mid 60s, no precipitation, could feel a Fall breeze

Shortcake Special (Before the BC): Futurama

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:
LBAC x10 IC fwd/bck

OHC x10 IC

Catalina Winemixer x10 IC

Don Quixote x10 IC

grab a block, workout on basketball courts

The Thang: 
a HARD workout:

Round 1: Hand release merkans x15 OQ, American hammer x15 IC w/block, Rows w/block x15 OQ, Damnits w/block x15 IC

  • grab a partner complete 10 Partner Get Ups x10 OYO each

Round 2: Hand release merkans x16 OQ, American hammer x16 IC w/block, Rows w/block x16 OQ, Damnits w/block x16 IC

  • with partner complete 10 Partner Iron Crosses x10 OYO each

Round 3: Hand release merkans x17 OQ, American hammer x17 IC w/block, Rows w/block x17 OQ, Damnits w/block x17 IC

  • with partner complete 20 Partner Merkans x20 OYO together each (high five each other with one arm when you come up after merkan)
  • 1 minute Wall Sit OQ

Round 4: Hand release merkans x18 OQ, American hammer x18 IC w/block, Rows w/block x18 OQ, Damnits w/block x18 IC

  • with partner complete 10 Partner Get Ups x10 OYO each
  • complete 1 round of Usain Bolts.  1 person chooses an exercise then runs around the tennis courts.  Rinse Repeat till everyone goes.

Round 5: Hand release merkans x20 OQ, American hammer x20 IC w/block, Rows w/block x20 OQ, Damnits w/block x20 IC

stow blocks

6 Minutes of Mary: 
Iron Crosses, Flutterkicks, Low Plank, LBCs, X’s & O’s, South American Hammer, Boat Canoe, Tables

recover recover

Numberama: 
9

Namearama:
Bedpan, Tinder, Olaf, Futurama, McFly, Sofia, Harbaugh, Beanie Baby, Shrute

Announcements:
A 1 mile Domestic Violence Awareness Hike is happening in October (contact Redo if interested).  Men’s Hike is approaching soon.  IronMan Challenge is soon.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

YHC has had a long week.  He has been feeling on 1% everyday.  The gas tank is low.  Life has definitely not gotten easier for him due to studying, classes, grades, CSU basketball and Publix.  He has been taking 1 day at time and remembering how important endurance is in life.  When some days are much harder than others it is okay to vent to those that love you and want the best for you.  We are not alone and we need to reach out to others when we have a shitty day.  We are in this together.  That was the point of this HARD workout.  It isn’t going to get any easier, the reps continued to increase, but we were all in the fight together and completed the partner get ups…together.  Keep pushing!

Moleskin:
Great workout and a beatdown as promised.  Thank you for the opportunity to lead.