Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Four of a Kind

  • When: 20200914
  • QIC: Pretzel
  • The PAX: Caterpillar, X-Ray, Minivan, Pretzel


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Three of F3’s finest joined YHC in the gloom at Fault Line to kick Monday squarely in the nuts. Work was done.

Conditions: Clear, low 70s.

There were four of us. Otherwise this image has no relevance at all.

The Thang

SSH x2 IC

Head to block pile for one block each, gather at the parking area next to the tennis courts on Laurel Street for some AMRAPs (as many reps as possible).

 

AMRAP 1

20 curls for the girls, run to the stop sign by the pavilion, 20 merkins, run back. Repeat for 10 minutes.

 

AMRAP 2

20 Iron Cross, run to the stop sign at the corner of Laurel/W. 2nd North St., 20 LBCs, run back. Repeat for 10 minutes.

 

Head over to the new pickleball courts for…AMRAP 3

10 squats with the block, bear crawl to far side of pickleball court, 20 monkey humpers, crab walk back. Repeat for 10 minutes.

 

Return blocks and gather at the flag for Mary (American Hammers, Freddie Mercury).

 

Pledge/COT/socially distanced BOM/devo

A Roll of the Dice

  • When: 20200810
  • QIC: Pretzel
  • The PAX: Grasshopper, Rawhide, X-Ray, Splinter, Peg, Horshack, Old Flame, Space Cowboy, Minivan, Hanging Chad, Bob Jones, Caterpillar, Pretzel


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A baker’s dozen showed up at Fault Line expecting a well thought-out, carefully planned Q. What they got instead was the opportunity to mix in some running with exercises of their own choosing, leaving the rest to chance.

Conditions: Hot, but not too hot. Humid, but not too humid. Misery level was moderate.

No, not this Dice.

The Thang

Using the number five as the multiplier (honoring F3’s 5+ years in Summerville), we stopped at many points along our mosey to execute various exercises as called by the PAX. One PAX would choose an exercise, then YHC would roll a dice (yes, OK – roll a die). The numberon the die, multiplied by 5, was the number of reps we executed. We got in roughly 2.2 miles of running with five exercise stops along the way. We did three separate exercises at the first three stops, and one each at the last two stops for time. Return to the flag for five burpees.

Count-a-rama / Name-a-rama / Pledge / COT / Socially Distanced Grouping of Man

More People’s Chair… 15 June 2020

  • When: 20200615
  • QIC: Mary
  • The PAX: McFly, X-Ray, Minivan


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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: 69 and pleasant

FNGs: none

COP: 20 SSH IC, 20 OC IC, 20 TTT IC

The Thang:

1 min squats at horseshoes closest to parking lot

Mosey to bathroom

1 min People’s Chair

Mosey to horseshoe

1 min step ups at horseshoe

Lunge to far side of horshoe

Repeat 4x

Mary: 30 WWI sit-ups IC, 20 American Hammers IC

Numberama: 4

Namerama: McFly, X-Ray, Minivan

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

“Childlike Wonder” – We think of spiritual and intellectual pursuits as mutually exclusive endeavors, but they are one and the same. Great love is born of great knowledge. In fact, your knowledge is your worship ceiling! John 4:24 God is a Spirit: and they that worship him must worship him in spirit and in truth. Let’s be men who are driven by a childlike wonder to know as much as we can about as much as we can. Why? So we can worship God as much as we can.

What are you going to read today?

Moleskin:  

Sweat deck in rain

  • When: 20200127
  • QIC: Grasshopper
  • The PAX: Caterpillar, Minivan, Grasshopper


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Conditions: Pouring rain, thanks to RECC front porch

FNGs: none

COP:

SSH x 35 IC, TTT x 35 IC, LBAC x 35

The Thang:

YHC dealt a sweat deck of cards, face cards J, Q, K are 11 reps each, A is 12.

Hearts – Burpees (x66 reps, OYO)

Clubs – Squats (x70 reps, OQ)

Diamonds – WW I sit-ups (x61 reps, OQ)

Spades – Merkins (X75 reps, OQ)

Mary: American hammers x 35 IC, Flutter kicks x 35 IC

Numberama: 3

Namerama: Caterpillar, Minivan, Grasshopper

Pledge and COT: done

Prayer (BOM): Caterpillar

Leg Day According To Old Flame

  • When: 20200122
  • QIC: Old Flame
  • The PAX: Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)


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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: No FNGs

Disclaimer: Push yourself, don’t hurt yourself. F3 doesn’t exist on paper so there’s no one to sue if you get hurt. Don’t get hurt!

COP:

Straight to The Thang!

The Thang:

Pax met and left for the parking garage at 0530.

Once there pax placed 30lb dumbbell at ground level by the stairs
40lb sandbag at 2nd floor by the stairs
60lb sandbag at 3rd floor by the stairs
80lb sandbag at 4th level by the stairs

One PAX picked up the 30lb dumbbell and took  the stairs up to the 2nd floor dropped it off there and picked up the 40lb sandbag and so on up the floors, swapping out at each floor. After taking the 80lb sandbag to the top floor, The PAX would turn around back down that flight of steps and do the same thing in reverse until finally getting the 30lb dumbbell to the ground floor.

The remaining pax ran the stairs to top and performed
15 Flutter Kicks IC
10 meekins
5 burpees
Then ran back down
The next man up started carry the wieghts.

PAX held plank until 6 was in, then rinse and repeat until each pax got a turn with the coupons

(6 rounds total)

Pax ran back to AO.

Mary: 

X-Ray and Space Cowboy squeezed in some LBCs waiting for the rest of us to get back to the flag.

Numberama: 6

Namerama:Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)

Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds. HC on the Facebook page.

Volunteer for the P200 if you can!  It’s our regions top fund raiser.

Prayers and BOM : 

For all the unspokens 🙏

Devo:

Moleskin:

AAR From Defib: This was Awesome! The excitement started a bit before start time because Old Flame pulled a Superman and raced to get across the train tracks before a train came by! (Don’t do that at home kids) Floppy and I both doubled down after enjoying the Richter at tremor. I’m not a runner, but it’s nice to pretend to be one. So before the BC I got to do the 1 mile warm up, 2 miles for time and another mile for just because 😂. The first mile of the 2 miles for time was strong. The second mile was slower, I felt tired, so I set a goal at that point to keep good posture and don’t walk. I made it 😄 The hamstrings were really tight after all that so I kept stretching and moving until we started Faultline. I wasn’t excited about running to the garage…. but I was excited about sandbags! It was kind of Old Flame to indulge my affinity for sandbags, though stairs with sandbags kind of suck and I’m afraid of falling over on my face with a weight behind my head 😂. It was a great workout. Old Flame got the idea for the workout after he did this workout with another fire company. The run back to the flag wasn’t super fun, the calves were twingy and tight. But I just focused on posture and cadence and did plenary fine without any cramping. The watch said that I got in 7.5 miles and 36 flights of stairs at the end of the morning workouts. At the end of it all I was tired, but not too tired. I was ready for a break though 😂  I don’t run, I do ruck, and I thoroughly enjoy BCs. So just by staying active with the F3 I can just go out and get 7.5 miles and feel no worse for wear. I definitely don’t recommend it, but I do hope that everyone keeps posting and keeps getting better; push yourself but don’t hurt yourself. Move your bodies, hang out with your F3 brothers in the gloom and even complain about the exercises! City Slicker asked why I was smiling when it was so cold before tremor started. I was smiling because I was just happy to be out in the gloom with these great guys. The running sucked 😂 but the company was great. And I got to pick up sandbags 🤘🤙 – Defib

cardio game

  • When: 20191209
  • QIC: Grasshopper
  • The PAX: Space Cowboy, Three's Company, Beethoven (R), X-ray (R), Caterpillar, Minivan, Code Blue (R)-FNG, Grasshopper


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Conditions: A tad chilly, but beautiful for cardio.

FNGs: Code Blue

COP:

LBAC: IC, TTT x 15 IC

The Thang:

Burpee – 10 -IC (3 sets)

Step-ups -10 each leg -OYO (3 sets)

Merkins – 15 -OQ (3 sets)

Squats – 25 -OQ (3 sets)

Mountain climbers -20 -IC (3 sets)

Alternating lunges -12 -IC (3 sets)

Mosey around the tennis courts. Pax did 1 set of each and moseyed and this was repeated 3x.

Mary: Pax choice

Numberama: 8

Namerama: Space Cowboy, Three’s Company, Beethoven (R), X-ray (R), Caterpillar, Minivan, Code Blue (R)-FNG, Grasshopper

Pledge and COT: done

Announcements: Christmas party at Oakroad Brewery, and anniversary convergence 2020 .

Prayer (BOM): Space Cowboy

Dora version xyz

  • When: 20190930
  • QIC: Grasshopper
  • The PAX: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three's Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit


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Conditions: Not bad

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 20 – IC

Mountain climbers: 10 – IC

The Thang:

Partner up.

Round 1: Partner 1 runs a lap around the small loop. Partner 2 does burpees until he is back. Then partner 2 runs while partner 1 does burpees. Repeat until both have completed 5 laps.

Round 2: Partner 1 runs a lap around the larger loop. Partner 2 does squats until he is back. Then partner 2 runs while partner 1 does squats. Repeat until both have completed 5 laps.

Round 3: Partner 1 runs a lap around the full loop. Partner 2 does LBCs until he is back. Then partner 2 runs while partner 1 does LBCs. Repeat until both have completed 3 laps.

Mary: Ran out of time

Numberama: 10

Namerama: Dowry R), Beethoven (R), B-Wax, Caterpillar, Three’s Company, Minivan, Raw Hide, Bob Jones (R), Short Circuit

Pledge and COT

Announcements: Anniversary convergence 2020 and other races.

Trip to the Hutchinson Square

  • When: 20190920
  • QIC: Grasshopper
  • The PAX: MInivan, Beethoven (R), Three's Company, Bob Jones, Raw Hide, Short Circuit, Big Haul, Dowry (R), Bee-Wax, Grasshopper


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Conditions: Decent

FNGs: None

COP: N/A

Thang:

Pax were given reflective gear, and we moseyed to the square.

At the square the street had 13 light poles,

1 burpee at the first light pole, bear crawl to the second light pole 12 Merkins (adds up to 13)

jail break to the first light pole, then

2 burpees at the first light pole, bear crawl to the third light pole 11 Merkins and so on until

7 burpees at the first light pole, bear crawl to seventh pole (modify as needed), 6 Merkins and we descended

this was done until it was time to head to AO for some Mary.

Mary:

20 LBC’s IC, 25 flutter kicks IC (Short Circuit called this), 20 iron crosses OQ (Dowry called this), 100’s

Numberama: 10

Namearama and Pledge: Done

Announcements:

2020 Anniversary convergence, coming up 5K runs, and other marathons

BOM: Dowry lead this

Gambling at Faultline

  • When: 20190907
  • QIC: Wreck-It Ralph
  • The PAX: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three's Company, Minivan, Mugsy (2.0)


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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 70’s, muggy.

FNGs: None brave enough

COP:  TTT x10 IC, LBAC (small, large, forward reverse) x12 each IC

The Thang:

Grab blocks. return to flag.

Roll the dice. Do The Work.

Movements: Dammits, OH Press, Squat, WWII Sit-ups, 8-counts, Merkins

Reps:5, 10, 17, 20, 25, 30

All PAX called the exercise they rolled. After everyone had completed each round, take your block for a short walk around the park.

By my best count there were over 100 dammits, 75 8-counts, and an awful number of WWII’s completed.

Mary: Cusak Blocks back to storage

Numberama: 10

Namerama: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three’s Company, Minivan, Mugsy (2.0)

Pledge and COT

Announcements: Walk for Underhand Monday 9/9 @ Fleet Feet, 2nd F at Miler Country Club on Thursday 9/12. All donations are going to support Underhand.

Moleskin:   No one had picked up the Q for Fault Line, so YHC made a guest appearance. I came with 2 wienkies prepared, and gave the PAX a choice. They chose Option 2- which they didn’t know was a roll of the dice. Some PAX won, some lost. But everyone put in he work and got better. Thank you for the opportunity to lead men!

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (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.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.