Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

🥏 w/ 100 rep solo SCS by Qic

  • When: 20210904
  • QIC: Chowdah
  • The PAX: Gi Jane, dabo, outhouse, glow stick, code brown, moped, training wheels (north Georgia f3)


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Intro: was hoping for 10, got 8-still a great # for ultimate

 

Conditions: sub 70, cool, moist

 

Shortcake Special (Before the BC): being this a running BC on Saturdays with ultimate 🥏, Q did- 25 burpees , 25 tri ext w/ ruck, 25- ruck pull ups

 

FNGs: no

 

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: stretch, stretch, stretch and throw disc around

The Thang: 4 v4 ultimate with big glow aerobie disc

Played until 715, so no Mary, 😆

 

Numberama:8

 

Namearama:

Gi Jane(r), moped(r), dabo, glow stick, code brown, outhouse, training wheels (NoGa)

 

Announcements:

Speed for need, 9-11 convergence in nexton

 

Pledge of Allegiance: aye

BOM: (Prayer)Led by Qic

 

Devo: how we have to be truthful with the ones we love, particularly our spouses, if we want to have deep relationship, also with God and out brothers as well.  God first, actually!  Qic and one other brother shared specific instances where this was drawing a line in the sand and allowing our spouses to hold us accountable and vice versa

Bedrock backblast from Tuesday

  • When: 20180605
  • QIC: Show-Me
  • The PAX: Fish-N-Chips, Sakrete, Splinter, Yo Adrian, Magic Mike, Swinger, Waldo, Moped, Prius, Wrect-It-Ralph


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Warm up

 

Side straddle hop

Through the tunnel

Hill billy shuffle

Little baby arm circles

 

Team captains pic

Two columns and pair up to battle

 

Each set of exercises will be a battle of one on one. U win the event, 1 point for your team. 10 pax, 1 exercise, 5 one on ones = 5 total points to be awarded. Team captains keep track of scores.

 

Mosey to picnic tables

1st event

10 merkins, 10 Derkins, 10 super step up. All using the picnic tables

 

2nd

Pair up and team mate throws legs.

20 leg lifts on table

Switch

 

Mosey to ball field

 

3rd

10 merkins

Bear crawl to pitcher’s mound

10 lbc

Army crawl to baseline and sprint back

 

4th

50 lbc

 

 

5th

20 burpees

 

6th

Suicide to mound then baseline

 

7th

30 squats

 

 

Tally up and offer losing team to swap 1-2 players (optional)  Yo Adrian did take the sucker question and stayed true to his team despite his team being down by 13 points.

 

8th

10 pickle pounders

Army crawl to the mound

Front roll back

 

9th

Suicide, run backwards to mound, normal to baseline etc.

 

10th

Winning team calls the exercise

 

11th

50 side heal touches

 

12th

Losing team calls the exercise

 

Winner pics

10 burpees or plank while other team completes 10 burpees

 

Mosey back

 

Mary

Flutter kick

Lbc

Hells To Heaven

 

Mole Skin: Yo Adrian stayed true to his team and did not trade off the lower performer – Well-played my friend.

Waldo was the bomb at trivia during the mix up. Nailed the 2-part questions of Who was in the I-70 Work Series and which two teams. 1985 Cardinals vs Royals.

Only President from Missouri? Harry S Truman.

I screwed up several calls for exercises. I will not getting invited to be a Q-School trainer anytime soon.

 

 

Count off

Nam-a-Roma

Pledge

Anouncements

Prayer request

Prayer

Devo

  • Defibs someone else is better or worse last week.
  • I followed up with be happy with what you have.
  • Have a plan because life is going to throw curveballs or hit you with adversity
  • Be intentional with your actions
  • Surround yourself with good people that make good decisions
  • This is one item that F3 provides for me

 

 

Buns & Guns

  • When: 20180531
  • QIC: Cheetah
  • The PAX: Chum, Wreck-it Ralph, Moped, Waldo, Swinger


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Intro: Wednesday morning I saw that no one had Bedrock and wanted to give Defib the option to rest (which he didn’t) before the Heavy. As AO Q if no Q signs up it is that man’s job to lead. I told him if no one claimed it by the end of the day, I’d do it.

Weather: Moist

FNGs: None

COP:

Sun Gods x10 IC

LBAC forwards x10 IC

Shoulder Taps x10 IC

Grab a Block and made our way to a gazebo.

THANG:

This workout is brought to you by Dri Prime. He Qed this workout at Accelerator and I wanted to share it cause I liked it.

Round 1: Curls & Step Ups OYO

PAX would alternate between Curls and Step ups.

Curls 10

Step Ups 15 each leg

Curls 20

Step Ups 15 each leg

Continue trend until you hit 50 Curls and do the final round of Step ups.

Round 2: Merkins and Step Ups

Merkins 10

Step Ups 15 each leg

Continue the same trend as Round 1.

Once 6 is in stow block and circle up for Mary

MARY: Sally

Leg raises were done while listening to bring Sally up song. Always a delight.

Numberama: 6

Namerama: Cheetah, Chum, Wreck-it Ralph, Moped, Waldo, Swinger

Pledge Prayer Announcements

Moleskin: Originally YHC wanted to give every PAX that showed up, the opportunity to lead. However, with 6 guys, 2 fairly new, it wasn’t the time for it. Maybe next time🤔

Fish N Chips Made Eye Contact

  • When: 20180524
  • QIC: Cheetah
  • The PAX: Defib, Fish N Chips, Splinter, Swinger, Moped, Chum, Show Me, Sakrete, Prius (Respect), Wreck It Ralph


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Intro: A couple weeks ago I saw a double deck of cards that had exercises on one, and reps on the other. I didn’t feel like spending money, so I improvised.

Weather: When…will….it stop….being…HUMID!

FNGs: None

COP:

Morrocan Night Clubs x15 IC

TTT x10IC

Sun Gods x15 IC

THANG: Double Deck

For this workout, one deck I wrote 52 different exercises. On my preblast I asked the PAX to put the exercise they hated the most for their HC. If that exercise was drawn, they would wear my 50# Ruck, and do a lap in the parking lot. While they did that, we did the exercise OYO till he returned. Any runs involved did not involve reps.

Reps were

2-10  as stated

Face Cards   25 reps

Ace 50 reps

Exercises were in no particular order

1. Melbourne Mum

2. WW1 sit ups

3. Blockies

4. Mtn Climbers

5. Plank Jack + In & Out

6. 100s

7. Box Cutters

8. American Hammers

9.  Bert Reynolds

10. Block Drags

11. Donkey Kicks

12. Monkey Jumpers

13. Heels to Heaven

14. Fire Hydrants

15. Lawn Mowers

16. Iron crosses

17. Genuine

18. Weighted Bobby Hurley

19. Wood Choppers

20. Reverse LBCs

21. Toe Taps

22. Jail Break to light post and back

23. Flutterkicks

24. Magoos

25. Derkin

26. Squats

27. Block Overhead Squats

28. LBCs

29. Merkins

30. Close Grip Merkins

31. Merkin Shoulder Taps

32. Step ups on block

33. Pop Tart Merkin

34. Over Head Press

35. Monkey Humpers

36. Glockies

37. High Pulls

38. Bear Crawls

39. Farmers Carries

40. Lunge Walk

41. Burpees

42. Seal Jacks

43. Jump Squats

44. Wipers (grab partners ankles and bring your feet up to them. They push them left or right and you return to the starting position)

45. Tricep Extension

46. Take a lap

47. Tricep Dip

48. Howler Monkey

49. Adjustment’s bodybuilder

50. Kettlebell swings

51. Man makers/ Major Dad’s bodybuilder

52. Curls

Not all cards were drawn. Stow blocks as time expired.

Numberama: 11

Namemerama: Cheetah, Defib, Fish N Chips, Splinter, Swinger, Moped, Chum, Show Me, Sakrete, Prius (Respect), Wreck It Ralph

Pledge Prayer Announcements

Devo: Fish “Don’t be a dick”

Moleskin: During Howler Monkies, Fish  got reallll close to Splinter. Stared right in his eyes as Fish completed his set. Fish proceeded to get in a Bert Reynolds position while Splinter went so he could see his eyes.

Defib has to wear the ruck for the last exercise. He carried his ruck plus my Ruck. He was moving with over 95# on shoulders. T-claps you man!