Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

Pledge Prayer Annoucement

Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?

The F3 way to usher in 2020

  • When: 20200109
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), MomSwap, Placebo(R), Bellator(R), Pink Slip, Cheetah, Gypsy, Megablock, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Roach


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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: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

TTT 15x, Imperial Walker 15x, LBACs 15x, Dancing Bear 10x

The Thang:  Routine is 20 exercises of 20 reps each.  Pace was slowed down to inflict more pain.

Mosey to get blocks and return to flag area.

  1. Tricep Extensions OC
  2. Flutter Kicks IC
  3. Up & Overs IC
  4. Boxcutters IC
  5. Carolina Dry Docks OC
  6. Mountain Climbers IC
  7. Iron Cross OC
  8. Overhead Press OC
  9. Monkey Humpers IC
  10. Lawn Mowers OC
  11. Damn Its OC
  12. Merkins OC
  13. LBCs IC
  14. Bent Over Rows IC
  15. American Hammers IC
  16. Curls for Girls IC
  17. WWI Situps OC
  18. Derkins OC
  19. Squats w/ Block OC
  20. Pickle Pounders IC

Return Blocks to shed and return

Mary: 

Howling Monkeys 10x  (until time was up – almost all the way around circle)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, Charleston Marathon this Saturday, Charlie Post 15K on Jan 25th.

Prayers and BOM : 

Prayers for Dry Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Great turnout.  Goal was not to do much running for selfish reasons so made sure time was spent doing exercises nice and slow including all of the exercises requiring thrusting hips which resulted in lots of inappropriate mumble chatter.  Performing the exercises slowly not only increases the burn, but it fosters better form.  After all, it’s not about the number but the quality of the effort.

DORA DORA no Explora

  • When: 20200107
  • QIC: Cheetah
  • The PAX: Gypsy, Mega Block, Creeper, Masterload, Motherboard, Placebo, Pink Slip


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Intro: Mom Swap messaged me asking if there would be any legs during this workout as he wanted to come out. So being the nice (cruel) minded person that I am, I said there’d be no legs.

Weather: Cool

FNGs: None

COP: TTT and Imperial Walkers x 10 IC

THANG: DORA

No running, just switching exercises with partner.

Merkins 300 as a team. When one person is on Merkins, the other does 30 curls. Continue a swapping once the 30 curls are done.

OHP 300 as a team. 30 Dips on the wall for the man not doing the OHP. Swap

Bent Over Row 300 as a team. 30 Chest Press for the other guy. Swap.

MARY:

Planking shoulder taps x15 IC

Combo of a WW1 and an Iron Cross, slow 4 count x7 (time expired)

Numberama: 8

Namerama: Cheetah, Motherboard, Pink Slip, Placebo, Masterload, Creeper, Gypsy, Mega Block

Pledge Prayer Announcement

MOLESKIN: Although he wasn’t there, Mom Swap was missed in not 🖕🏼 Way but several different ways by the PAX. They really can’t wait for his return to the gloom.

 

The art of the Shortcake Shuffle

  • When: 20190602
  • QIC: City Slicker
  • The PAX: Bueller, Hot Tub, DHL, Borland, Pyle, Gypsy, Space Cowboy, Grasshopper, Wee Woo, Double Trouble, The Colonel (R), Placebo (R), Megablock (FNG - 2.0)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Ideal

The Thang:

13 PAX got miles in. One shuffled in for just coffee.

At least Double Trouble showed up for the 2nd F? He seems to now be mastering what is called the Shortcake Shuffle. That is a walk from the car to Starbucks for just coffee. Well done!

Welcome 2.0 FNG Matt Gilmer, aka Megablock.

Happy birthday Gypsy!