Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Microwave’s Timer Set For 60

  • When: 20200215
  • QIC: Microwave
  • The PAX: Placebo (R), M&M (R), Cheetah


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The following is a copy and paste of Microwave’s Q. Please enjoy.

Intro: On a brisk sunny morning the pax did a quick warm up followed by some staying alives to elevate the heart rate and keep warm. What followed was a total body progressive work out followed by some terrible core chiseling moves….you’re welcome!

Warm up: Side straddle hop followed by thru the tunnel into some staying alives, and lastly, little baby arm circles

Thang: Progression!

Curls for the girls
4 count up & down curls
Bicep block hold

Walk with the blocks overhead
Up & overs
4 count over head press

Hip ups
1 leg tricep dips (R then L)
Hip up hold

Squats, squats with ground touch, squat pulse, squat hold
Merkin, 4 count merkin, 2 count merkin
Lunge walk, split lung R & L, split lunge pulse R & L, split lunge hold,
Calf raise R then L, calf hop R the L

Peter Parkers, Supermans, Ironmans, Superman with a lat pull down, Ironman with a pulse

Mary: 5 full minutes of low plank moves working the obliques and testing the limits of everyones core and glutes

Numberama 4

Namerama: Microwave, Placebo (R), M&M (R), Cheetah

Pledge Prayer Annoucement

Devo: Do what you say you’re going to do. Be true to your word.

Moleskin: M&M was kind enough to tell use how the body doesn’t bend or stretch well in your 50s. Placebo was unhappy with the pace of a progression work out, so we ran an extra staying alive for him. He also informed that Ironman was more badass than Rocketman. Nobody argued or refuted his statement

Cheetah’s Moleskin: Microwave did a great job for his first full Co-Q on a Saturday no less. I know it was good because right as I stood to leave from coffee, the sweet sweet pain from those damn lunges hit hard.

I need more Flutterkicks

  • When: 20191123
  • QIC: Cheetah
  • The PAX: Space Cowboy, Sakrete, Mugsy, Threes Company, Motherboard (R), Adjustment (R), Quaker (R), High Water, M&M (R)


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Intro: Sakrete whined and YHC has only been to one BC this week. YHC answered the call to try and make Sakrete merlot.

Weather: Cool, but not cold

FNGs: None

COP:

LBAC x25 IC Forward

Imperial Walkers x15 IC

Over head claps x10 IC

Run around the track long way to get a block.

THANG: 10 to 100

After each exercise is performed, PAX would run down to the other side of the field and back.

10 Catalina Wine Mixer IC

20 OHP On Q

30 Lulus On Q

40 Squats on Q

50 Bent Over Rows On Q

60 Carolina Dry Docks On Q

70 Curls On Q

80 Flutterkicks IC

90 Calf raises (30 in, middle, and out each) IC

100: Hundreds IC

MARY: 25 minutes of it.

Reps were unknown  prior to each exercise. Just went till I felt like stopping.

In no particular order, exercises were called on Q or in Cadence

American Hammers

Iron Crosses

WW1 Situps

Heel Taps

Box Cutters

Supermans

Damn Its

American hammers with block

Freddie Mercury

Dying Cockroach

Do a lap around AO

Partner up and do wind shield wipers (left middle and right) 10 times each person

Flutterkicks w/block 20 IC to get 100 IC on the day.
stow blocks

Numberama: 10

Namerama: Cheetah, Space Cowboy, Mugsy, There’s Company, Motherboard (R), Adjustment (R), M&M (R), Quaker (R), High Water, Sakrete

Pledge Prayer Announcements

Moleskin: YHC loved seeing the look of despair in Sakrete’s face when he realized I wasn’t joking about 25 minutes of Mary. Nearly got him to merlot or cry, I couldn’t tell which. So remember kids, if you want to tag Cheetah in things, but don’t already have the Q, he will take it and Q things you hate doing just because.
 

 

 

Faultline’s running of the Quake

  • When: 20190928
  • QIC: Cheetah
  • The PAX: Quaker, Three’s Company, M&M, T-ball, Space Cowboy, Placebo,


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Intro: Today is YHC’s birthday, and I felt like leading a workout .

Weather: Cool

FNGs: None

COP:

TTT x10 IC

LBAC F & B x 10 IC

THANG: The Quake

50 Single count LBCs

40 2 count Flutterkicks

30 Squats

20 Merkins

10 Burpees

Run short loop around track

Rinse/Repeat till time is up.

scores were

10 Quaker

10 Three’s Company

10 Cheetah

8.4 Space Cowboy

7 Placebo

6 Tee ball

5 M&M

Numberama 7

Namerama: See above

Pledge Prayer Announcement

Moleskin: No pickle pounders were done this morning. Space Cowboy did sing happy birthday though.

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.

This is Child’s Play

  • When: 20190525
  • QIC: Wreck-It Ralph
  • The PAX: Tee Ball (2.), Child's Play, M&M (R), Grasshopper, Three's Company, Motherboard(R), Chowdah, Chum, Mayhem, Space Monkey


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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: Muggy mid-70’s. Good for sweating.

FNGs: Raul Delgdao- Three’s Company, Hudson Bucci- Child’s Play

COP:  10 LBAC’s IC, Forward, and Reverse, 10 big boy sit-ups

The Thang:

Pax grab blocks and pair up.

1 PAX Farmer’s Carry Counter-clockwise around the path. Other PAX runs Clockwise.

When they meet, 10 Squats w/ Block, 10 Dammits.

After 30ish minutes, PAX all joined back together for some early Memorial Day appreciation.

2x Human Knot- All PAX grab another PAX’s hand. Cant be the same 2 hands, and can’t be the hand next to you. Without letting go, unravel the group into a circle.

Different pairings.

1st PAX does  ‘I’m up, he sees me, I’m downs’ and stays in place. (also used bear crawl Up downs)

2nd PAX runs out, picks up 1st PAX for buddy drag/carry back to start.

Rinse and repeat.

(2.0 used 60# sandbag)

Stow Blocks

Mary: 15 Dammits, 15 big boy sit-ups

Numberama: 11

Namerama: Tee Ball (2.0), Space Monkey (F3 Hampton Roads), Child’s Play (FNG), M&M (R), Grasshopper, Three’s Company (FNG), Motherboard (R), Chowdah, Chum, Mayhem

Pledge and COT

Announcements: F3 Charleston Memorial Day Convergence- Sullivan’s Island. 5/27. 0700. Plan to clown car. Good Double Down opportunity with Magnitude at 0500. Father’s Day Convergence- June 15th. Bring 2.0’s. Family fun at Shortcake’s Farm at 1300.

Devo: Change- The process is not inherently bad, the results are not inherently good. -Marcus Aurelius

Moleskin:   As YHC was getting the PAX warmed-up, FNG Child’s Play announced to the group that this workout was… Child’s play. 2/3 of the way into the farmer’s carries, he had changed his mind, and noted that the movements were simple, but it don’t stop them from sucking.

Three’s Company had tried working out alone, and needed more company and accountability. He came to the right place!

Rollins Edwards and BOMBS

  • When: 20190316
  • QIC: Cheetah
  • The PAX: M&M (R), X-Ray (R), Quaker (R),Tee Ball


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Intro: YHC picked this Q up late Friday night. It was planned to do a BOMBS workout over in the field behind the houses across the street at Doty. After the BOMBS workout was complete, Quaker gave us a little history about (and I hope I’m right about this as it’s been a week basically) Rollins Edwards whom the building where Seismic used to be is being named after.

Weather: Cool

FNGs None

COP:

TTT x10

Imperial Walkers x10

LBAC x15 IC

Grab a block and go to the field

THANG: BOMBS

Partner up. 1 guy lifts, 1 guy runs to the road on the opposite side of the field.

B-50 Burpees

O-100 OHP

M-150 Merkins

B-200 Big Boy Sit Ups

S-250 Squats

Mosey back to flag

Quaker told us of Rollins edwards who was a test subject for Mustard Gas back in WW2. As you can imagine, he went through hell several times over. Not just for the initial gas, but the lasting effects it had on his body. He also suffered prejudices throughout his life and finally passed on at age 93. I’m not able to do him justice on here, but if you want a history lesson, please look him up.

In his honor, 93 Flutterkicks IC were done.

20 Lateral Pull ups OYO

20 Derkins On Q

20 WW1 Sit Ups On Q

20 American Hammers IC

13 Box Cutters IC

Stow blocks recover recover

Numberama:5 (surprise visit by tinker not included)

Namerama: Cheetah, M&M (R), Quaker (R), X-Ray (R), Tee Ball

Pledge Prayer Announcement

Moleskin: There are times that we forget what those in the past went through. We call it simpler times, but those simpler times came with their own set of problems that luckily we don’t have to suffer through.

Saturday Faultline Fun

  • When: 20190126
  • QIC: Minivan
  • The PAX: Robo Call, Spooky (R), Suds, M&M (R), Quaker (R), Adjustment (R), Good Times, Space Cowboy, Muscadine, and Minivan


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Intro:  10 men showed up at Faultline and all put in the work and all got better.  Awesome work everyone.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  36 and cold

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 regarding 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 Motivator, 10 TTT IC, 15 LBAC F IC, and 10 Don Quixotes IC

The Thang:

PAX first moseyed to the block pile, grabbed one block each and assembled in pavilion by the block pile.   There we did the work.  We alternated Mountain Climbers or Iron Cross between each exercise.  There were 5 exercises, squat with block, dead lift, curl, block shoulder raise, and overhead press.  For all exercises, we did a count of 26 each time.

  • Round 1:  26 reps of each exercise and 15 Iron Cross On-Q or 15 Mountain Climber IC
  • Round 2:  26 reps of each exercise and 10 Iron Cross On-Q or 10 Mountain Climber IC
  • Round 3:  26 reps of each exercise and 5 Iron Cross On-Q or 5 Mountain Climber IC

PAX stowed blocks and moseyed back to the flag.

Mary:

10 Box Cutters IC

Numberama:

10

Namearama:

Robo Call, Spooky (R), Suds, M&M (R), Quaker (R), Adjustment (R), Good Times, Space Cowboy, Muscadine, and Minivan (QIC)

Announcements:

P200 Volunteering, 2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

DEVO:

Joshua 1:9 – Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

Rock Paper Scissors (Choose wisely)

  • When: 20181126
  • QIC: Sugar Mountain
  • The PAX: Maj Dad (R), Bob The Builder (R), Sugar Mountain, M&M (R), Rosco, Easy Go,


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Weather 56 deg and feeling good

COP: Each was done x 10 In Cadence  TTT, Don Quixote, Side step squats, Baby arm circles each way

The Thing: Each PAX was directed to get a block, PAX were paired together.

PAX would play Rock Paper Scissors: Winner would do exercise while loser would run around AO.  There will be 4 rounds of each exercise giving each PAX the opportunity to do the exercise 2 times.

Exercises:  Round 1 Overhead Press, Round 2 Curls for the girls, Round 3 Block Press, Round 4 Block Merkins

Stow Blocka

Mary:  WW1 sit ups x 25, Pickle Pounders x 25, Snow Angles x 25

Announcements: Christmas Parade Dec 09, Christmas Parity Dec 13

Pledge

BOM:

DEVO: Be a person that helps people smile through the holidays

Who knew crawling under a fence could be a good workout.

  • When: 20181029
  • QIC: Sugar Mountain
  • The PAX: Homegrown, Ronco, Tater Tot, Eject, Grits, Bob The Builder, Major Dad, Dream, M&M, Sugar Mountain


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Weather: Nice 59 deg

Warm Ups:

SSH x 20

TTT x 10

Don Quixote x 10

Little Baby Arm Circle x 10 each way

Overhead claps  4 count x 20

Men were paired up with a battle buddy

Nice Indian Run .8 miles

The Thing:

PAX was instructed to start at the lower bench wall where they would do the following:

20 Step ups each leg

Bear Crawl to second bench

20 declined murkins

Lunge Walk to end of fience

Crawl under fience through 6 sections

Run back to the start and rinse and repeat until time was up

All groups got 3 rounds in.

Gather and mosey back to the sidewalk near the flag

Mary:

Bear Crawl Indian Run (Men are lined up head to toe and instructed to bear crawl from the back to the front.  All other PAX were in a plank.

Announcements

Pledge

BOM

Devo:  Fear is what holds us back the most.  It’s the little voice that tells us we can’t.  Or we are to out of shape.  Don’t give those voices life.  When you do it creates FEAR..  FEAR IS A LIER!!