Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Block Party… sort of

  • When: 20210114
  • QIC: Schrute
  • The PAX: Space Cowboy Splinter Peg Microwave Cannoli Milton Hospice Flo


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Weather : Cold and 38 degrees

numberama: 9

warm up:

Side straddle hops

Through tunnel
Imperial walkers
Don Quixote
Overhead t claps
Little baby arm circles and reverse
Mountain climbers
Bear crawl parking lot lines to end
the Thang:
Jog to block pile
One block with blocks overhead and mosey to corner of Doty park
Max set merkins while two run the block and back
Mosey to corner with block overhead of Doty park
Max set Squats with blocks
Two other run the block and  back
Mosey to corner with block overhead
Max set Damits
Repeat
Max set Repeat forward lunges
And no Mary time expired
note to self the run around the block of Doty Park is a lot farther than thought

Establish A Connection

  • When: 20210112
  • QIC: Milton
  • The PAX: Microwave, Peg, Space Cowboy, Hospice


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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: Cold

FNGs: None

COP:

SSH – 20 – IC

Don Quixote – 15 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 – IC

Overhead Clap – 10 – IC

Bat Wing – 10 – IC

The Thang:

Grab 2 bricks

Mozy to the parking garage (stop to rest with 10 Merkins)

Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.

Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.

Run back to the AO

Mary: No time

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

Moleskin:   replace with moleskin

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


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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: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


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Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

Mary: we barely had time for a 1 exercise.

Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!

Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


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The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.

Too Many Exercises to Remember

  • When: 20201210
  • QIC: Flo
  • The PAX: Floppy, Peg, Pretzel, Microwave, Space Cowboy, Schrute, Fanny Pack, Milton, Good Times


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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:  43 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers

The Thang:

Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…

Usain Bolt to close us out.

Mary:  Dying Cockroach, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.

Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.

It’s Dark Outside!

  • When: 20201112
  • QIC: Schrute
  • The PAX: Space Cowboy, Splinter, Micro, Milton, Flo, Fanny Pack, Good Times, YHC


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Weather: 74 degrees and damp

The lights were out at the AO which made

for a very interesting post, which no one really wants to look at Schrute that early in the AM anyway.

Warm Up: 20 count in cadence side straddle hop, don Quixote, through the tunnel, little baby arm circles forward and back, 10 mountain climbers

The Thang:

water challenge taken from Force Blue veterans organization who challenged members to attempt place the body under stress and focus on being calm under stress.

Sooo we did 4 rounds with a sip of water held as long as possible for 10 burpees and a 200 meter run, 4 times. Spit out water when necessary and take another sip.
Move to blocks and do two rounds of side twist abs side lunges one round no block and the second round with block.

20 curls die girls and tricep extensions each

move to the picnic tables for decline merkins and 1000 step ups for 8 of us to split up.
this is for another special forces vet whose family put out a challenge to complete a workout of 1,000 step ups
go back to blocks and 20 merkins on Q

stow blocks

mosey long way around tennis courts to AO

 

PAX choice form Mary 4 rounds of suck

COT: ruck for hunger 11/21 5K drum stick and Coco cup 11/27 and 12/19 respectively

powerful prayer by Space Cowboy

 

and devo “slow is smooth, smooth is fast” stay calm during times of stress abs steady. lean on others

LOG RACING

  • When: 20201107
  • QIC: Sakrete
  • The PAX: Placebo (R), Mad Dog, Fish N Chips, Three's Company, Sugar Mountain, Cheetah, Repo, Microwave, Grits (R),


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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: Low 70’s and muggy

FNGs: Not today

COP:  15 TTT IC, 15 LBAC IC, 15 LBAC reverse IC, 15 Overhead clap IC, 15 Moraccan night club IC, 15 Hillbillies IC

The Thang:

Run around the farmhouse as quick as you can.  First two finished will be team captains (Cheetah and Sugar Mountain)

Indian Run up to Yemasee St and back.

Get logs from back of YHC truck and place on grass beside the patio facing the road.  Each member of the team will flip the log and run to the sidewalk and to the back of the line.  Line continuously moving.  When at the sidewalk flip it back toward the patio.  After you flip run to the patio and then to the back of the line.  Line continuously moving.

Losing team owes winning team 5 burpees.

Captains get your team and the log to the soccer fields by way of the road ASAP.  Once at the soccer field captains select one man to get the log across the field while the remaining PAX gather blocks.

Relay race with the log.  One man carries the log about half way on the field and then sprints back.  Next man sprints to the log and brings it back.  Rinse and repeat until all team members have gone.  PAX did random exercises called by YHC while each team member flipped the log.  Exercises included:  Curls for the girls, tri cep extensions, over head press and lawn mowers.

Losing team owed winning team 5 burpees.

Relay race to opposite end of soccer field and back.  Losing team owed winning team 5 burpees.  Continued the block exercises with PAX not sprinting.

Slow jog around the soccer field.

20 curls for the girls on Q, 20 tri cep extensions on Q, 20 over head press on Q, 20 lawn mowers on Q each side.

Stow blocks and captains responsible for getting logs back into YHC truck.

Mary: Gather at the playground.  20 WW1 situps and go up the stairs and down the slide.  20 LBC’s and back to the bottom of the stairs.  Rinse and Repeat for 12 minutes.

Recover Recover

Numberama: 10

Namerama: Placebo (R), Mad Dog, Fish N Chips, Three’s Company, Sugar Mountain, Cheetah, Repo, Microwave, Grits (R),

Pledge and COT

Announcements: Nov. 21st Ruck for Hunger, Thanksgiving Day convergence and football game,  Dec 10th Christmas drop in @ Stalkers.  Collecting monetary donations for Operation Sweet Tooth @ MUSC, Jan. 9 Anniversary Convergence and Party

Moleskin:   Sugar Mountains team got their asses handed to them over and over again.  When selecting teams it would have probably made things a bit more fair if YHC would have explained what we were going to be doing.  However, all the captains knew was there was log work involved.  Sugar picked his team based on strength while Cheetah picked his on speed.  Cheetah prevailed….every time.  Cheetah’s team even felt sorry and joined in on the last set of burpees.  Lastly, the slide @ the Ponds may be the most fun slide in all of Charleston.

Headlines: Election Day is Here and Flo Channels His Inner Floppy

  • When: 20201103
  • QIC: Flo
  • The PAX: Pretzel, Peg, Space Cowboy, Fanny Pack, Milton, Smokey, Placebo, Sugar Mountain, Microwave


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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:  39 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Imperial Walkers, Monkey Humpers, Terrible Ts

The Thang:

Today is election day, so YHC came prepared with puns and exercises for the PAX.

Pick and running mate and run for office

  • Partner up. One man runs to the end of the field and back while the other does four-count butt-kickers until the two of you come to the cumulative number of 123 (the number of days Kanye West has been running on the Birthday Party ticket)
  • To run the office and make it to Capitol Hill, you have to climb the mountain. Four-count mountain climbers while your partner runs the field. Keep going until the cumulative number of 33 is hit (number of senate seats up for grabs today)

Swing states

  • 20 Block Swings

Head to the picnic area

  • Every politician wants a seat at the table. Twenty squats so low that your butt hits the bench
  • Core values – some core PT to rest the legs consisting of WWII sit-ups, Spider-man, LBCs, and pickle pounders
  • Every politician needs a platform. We’ll jump to ours. Twenty box jumps

Return to the field and our blocks

  • Sometimes you have to cross party lines to get things done. Ice skaters over the block, 4 count
  • Balance the budget – lift one leg off the ground and complete a single-leg squat low enough to touch your block on the ground
  • Donkey kicks x 10
  • Elephant walk (bear crawl forward twenty yards and then backwards twenty yards)

For Kanye

  • Kanye West is on the ballot in 11 states so we do Jingles’ 11 in his honor (Merkins on the block / overhead presses)

Mary:  WWI Sit-ups, American Hammers, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: From Ephesians 2:11-14 – In all of the nastiness, polarization, and division we will likely witness today, recognize that in Christ he has made us one. Through his death and breaks down the walls that divide us and make us one in Him.

Moleskin: YHC remembers fondly an election-themed workout that Floppy did four years ago. Today’s was not as good as that, but it was still fun and got a few laughs and comments from the PAX. Credit to my M for helping me with my weinke last night as today’s workout was developed. Scary moment today when Milton heard his calf muscle pop. Check in on him if you get a chance and make sure he’s ok. Finally, Space Cowboy headed out early to do his civic duty and vote. He and Pretzel also win the day for wearing shorts and t-shirs… Pretzel had the cut-off t-shirt. They are real men.

 

Running? Up the Hill? Backwards? Terrible Idea

  • When: 20201029
  • QIC: Flo
  • The PAX: Milton, Microwave, Hospice, Old Flame, Good Times, Space Cowboy, Schrute, Splinter


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COP:  SSH, Imperial Walkers, Hillbillies, TTT, LBAC’

THANG:  Mosey to Jingles Hill and complete two rounds of Sevens

Round 1: Merkins and Flutter Kicks

Round 2: Merkins, Monkey Humpers

In between exercises run backwards up the hill and forward down it.

MARY:  WWI Sit-ups, Pickle Pounders

DEVO:  “Benaiah son of Jehoiada, a valiant fighter from Kabzeel, performed great exploits. He struck down Moab’s two mightiest warriors. He also went down into a pit on a snowy day and killed a lion.” 2 Samuel 23:20

YHC encouraged the men to trust God when being called to a hard task. Take on the lion like a mighty warrior and trust God in the outcome.