Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bean Bags Buckets and Logs

  • When: 20190806
  • QIC: Cheetah
  • The PAX: Johnny 5, Rush, Mom Swap, Zamboni, Masterload, Ro Sham Beaux, Spaceballs, Creeper, Wingnut, Money Pit, Spooky (R), Motherboard (R), Old Flame (R)


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Intro: YHC got news from the doc that do to a TMI subject, I had to refrain from strenuous activities….but YHC just couldn’t stay away. No exercises were done by YHC, and this the PAX suffered more.

Weather: Niceee

FNGs: J5 has been gone awhile, so it felt like a new guy was there.

COP: YHC would count, but not partake.

SSH x15 IC

TTT x10 IC

PAX went and grabbed blocks, two logs were placed on opposite ends of the horseshoe pit, while my little game was in between.

PAX were split into two groups.

Round 1:

PAX would perform one of 4 exercises until the Bag thrower returned. When the thrower returned they would do the next exercise. Continue till all members had gone to be a thrower. Exercises were merkins, squats, OHP, and Curls

Bag thrower would run with the log and drop the log near the bean bag stand. 5 burpees. Then the thrower had to make one bag in. Once he did, grab all bag, and return them to the original start spot. Grab log and return to your team.

Go until one team had all PAX go. Losers did 5 burpees.

Round 2:

Same idea as round 1, but the thrower had to make all 8 bags in, before returning. Some guys played dirty, some guys just can’t toss.

PAX would be doing either Monkey Humpers, Flutterkicks, Damn It’s or Tricep Dips.

Losers do 5 burpees.

MARY: American Hammers x25 IC

Numberama 14

Namerama: Cheetah, Johnny 5, Rush, Mom Swap, Zamboni, Masterload, Ro Sham Beaux, Spaceballs, Creeper, Wingnut, Money Pit, Spooky (R), Motherboard (R), Old Flame (R)

Pledge Prayer Announcement

Moleskin: It was fun giving some play by play to the guys exercising. It was also great seeing some guys get that competitive boost.

Also some people play dirty!

A Deck of Cards is Always Useful

  • When: 20190725
  • QIC: Masterload
  • The PAX: Cheetah, Mom Swap, Dri-Prime, Wolverine, Skrimps, Thumper (R), MotherBoard (R), Spooky (R), WingNut (2.0), Spaceballs (2.0),


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7-25-19
Title of Backblast: A deck of Cards is always useful
Intro: Wasn’t feeling quite up to it today, so went with and old reliable workout.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Hot, but luckily not as humid as last week
PAX: Cheetah, Mom Swap, Dri-Prime, Wolverine, Skrimps, Thumper (R), MotherBoard (R), Spooky (R), WingNut (2.0), Spaceballs (2.0), MasterLoad
COP: TTT x 15 IC, LBAC x 20 (forward), SSH x 15 IC
The Thang: We all know how this goes. Each suit represents an exercise, flip a card and do the number on the card. 2-10 is face value, face cards are 10 and Aces 15. The exercises were:
Clubs – Squats with the Block OQ
Hearts – Merkins OQ
Diaminds – Bent over Rows OQ
Spades – Damn-its
Stow block after going through the deck, then back to the flag for some Mary.
Mary:
Flutter Kicks IC x 30
Plank to finish out the time
Numberama, Namarama, Annoucements, Pledge, Prayer Request
Moleskin: Numbers continue to be strong out at Accelerator, which is great to see. And just to be clear, if you’re on time you’re late. As always, I am grateful to get a chance to lead and thankful that F3 Summerville/GC/NC has a great group of guys that motivate me and push me to be better.

5 Minute Workouts

  • When: 20190730
  • QIC: Mom Swap
  • The PAX: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap


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Weather: 85 Degrees

FNG: None

COP:

TTT x15 IC

SSH x15 IC

Don Quixote x15 IC

LBAC F/R x15 IC

 

Mosey to the hut and grab a block

 

THANG

  • Each exercise is a minute a piece and you’ll do 5 of them with a break.

     

    • Squat to overhead press
    • Merkins
    • Plank
    • Bent over rows
    • MT. climbers

    Ran around the park and had a minute rest

     

    • Shoulder taps
    • Incline merkins
    • Tricep dips
    • Curls for the girls
    • Up & overs

    Ran around the park and had a minute rest

     

    • Flutters
    • LuLu’s
    • Lunge in place
    • WWI sit-ups
    • Crab kick

    2 minute rest

     

    • Kettle bell swings
    • Toe taps
    • Bring the block from waist out to chest
    • Curl to a squat to a overhead press
    • Around the world

    2 minute rest

     

    • G-Wines

 

MARY: None

 

 

Numberama: 9

Namerama: Masterload, Moneypit, Wing Nut (2.0), Dr. Manhatten, Roshambo, Spaceballs (2.0), MOBO (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

Accelerator 07/23/19: One Burpee, One Squat & One Bear

  • When: 20190723
  • QIC: Bedpan
  • The PAX: Cheetah, Thumper (R), Flower, Roshambo, Motherboard (R), Mom Swap, Spooky (R), Bedpan, Masterload, Wing Nut, Spaceballs, Doctor Manhattan


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Intro: Picked up this Q Sunday afternoon because it wasn’t filled and I had the time to make a trip from Goose Creek to Summerville that afternoon. It was time to lead Accelerator like the good ole days with a One Bourbon, One Scotch & One Beer tribute.

Conditions: Cloudy, Thunder in the distance, would start raining after Recover Recover was called.

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 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:
LBAC x15 IC fwd/back

TTT x15 IC

Don Quixote x15 IC

grab a block, meet back at flag

The Thang:
One Burpee, One Squat & One Bear Crawl: while YHC plays the “One Bourbon, One Scotch & One Beer” song 8minutes long, the rest of the PAX is doing an exercise OYO AMRAP that YHC calls out. Continue to do that exercise AMRAP unless YHC calls out a new exercise OR “One Bourbon, One Scotch & One Beer” is sung. When this line is sung, everyone does 1 Burpee, 1 Squat & bear crawls down 10 yards and back. Rinse Repeat.

exercises AMRAP OYO done during the song: OHP w/block, Bobby Hurley’s, Flutterkicks, Toe Taps, Block Press, Step Ups, LBC’s, SSH.

after song was completed we moved into a partner Dora. Grab a partner and complete together:

100 Squats w/block, 200 Damnits w/block, 300 Curls w/block. While one person is running around the small loop, the other is trying to complete AMRAP of those 3 exercises. Reps were done together, not separate.

Stow blocks

recover, recover

6 Minutes of Mary:
No time

Numberama:
12

Namearama:
Cheetah, Thumper (R), Flower, Roshambo, Motherboard (R), Mom Swap, Spooky (R), Bedpan, Masterload, Wing Nut, Spaceballs, Doctor Manhattan

Announcements:
Masterload has the Q @ Accelerator, Thursday. Men’s Hike interest meeting is 8/4, contact Saget if you need more info.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
It was a beatdown like I promised. Everyone was dead tired. Glad to have came back to Accelerator and have such an awesome PAX to lead! Thanks guys.

Changes

  • When: 20190620
  • QIC: Mom Swap
  • The PAX: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap


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Weather: 90 Degrees

FNG: None

COP:

TTT x20 IC

SSH x20 IC

Don Quixote x20 IC

 

Mosey to the hut and grab a block

 

THANG

  • Chest press on the ground with 1 arm x15 OQ
  • Bear merkins to donkey kicks x15 OQ
  • Hand release burpees x15 OQ
  • Alien slam x15 OQ
  • Run in place and then sprint to the other side of the shoe x10 OQ
  • Jump & roll x 15 OYO
  • Siterkin – Do a WWI sit-up flip around into a merkin x15 OQ
  • LuLu’s x15 IC
  • The Swing x10 OQ
  • Donkey Kong  x15 OQ
  • Lawnmowers x15 OQ
  • Chaknee x15 OQ
  • Desert Lizard x15 OQ
  • Flutter fall – Get on your 6 bring legs to the air and do flutters to the ground without touching x15 IC
  • Squat with overhead press x15 OQ

 

MARY: None

 

 

Numberama: 6

Namerama: Cheetah, MOBO (R), Dri Prime, Old Flame (R), Zamboni & Mom Swap

Pledge Prayer Announcement

 

Motherboard turns 60

  • When: 20190618
  • QIC: Motherboard
  • The PAX: Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy


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Backblast: ACCELERATOR Tuesday, June 18th. Motherboard had the Q to commemerate his 60th birthday. The theme was RESPECT. Each exercise was done 60 times with one exception (70 burpees thanks to Masterload busting his block). Weather was partly cloudy and 85 degrees with low humidity.
PAX (Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy, Motherboard)
6:00 Warm Up: (Abe Vigodas, Burpee x 15 )
6:03 Mosey to get blocks
Thang
6:06 1. LBACs 60 (30 x 2) IC
6:09 2. WWI Situps 60 OC
6:12 3. Squats w/ block 60 OC
6:15 4. Burpees 15 IC
6:17 5. LBCs 30 IC
6:19 6. Curls for Girls on knees 30 IC
6:22 7. Side Straddle Hop 30 IC
6:23 8. Burpees 15 IC
6:26 9. Monkey Humpers 30 IC (guest leader of exercise – Blackout)
6:28 10. Overhead Press 60 (split 30,20,10) OC
6:31 11. Iron Cross (split 30,20,10) OC.
6:34 12. Burpees 15 OYO
6:37 13.Lt. Dans 20 IC
6:39 10 Extra Burpees compliments of Masterload
6:40 Mosey to Return Blocks
6:42 Mary : Aretha Franklin Respect (3 min) Plank and do Merkin with every “just a little bit”.

Devo: Wisdom: Wisdom comes from experience and learning from others. Take the time to get to know your elders (grandparents, aunts, uncles, neighbors) on a deeper level while they are still with us. Ask and listen to their stories when they were young. They are treasures. We can learn a lot from them.

D Day Remembrance Workout

  • When: 20190606
  • QIC: Cheetah
  • The PAX: Motherboard (R), Spooky (R), Masterload, Wingnut, Spaceballs


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Intro: Today YHC was planning on having a specific DDay workout with stats from that day, but got tied down at work and wasn’t able to do that idea justice. This workout below is what YHC was able to think of given the wet and moist conditions.

Weather: The rain had stopped so ground was kinda wet, and the place was humid.

FNGs: None

COP:

LBAC F & B x10IC

TTT x10IC

THANG:

YHC set up two blocks about 25 yards apart.

Round 1:

Low Crawl between blocks

25 Merkins On Q

25 Squats On Q

25 Flutterkicks IC

15 Burpees IC

Repeat 3 times

Stayin Alive by Jail breaking down and back twice and then a final run down.  Final 15 burpees x15 IC

MARY

WW2 Sit-ups x75 On Q

Run around park

Numberama: 6

Namerama: Cheetah, Masterload, Spooky (R), Motherboard (R), Spaceballs, Wingnut

Pledge Prayer Announcement

MOLESKIN:

The low crawls through the grass with the humidity were awful. It nearly involved logs too. Lucky them.

Water Logged

  • When: 20190604
  • QIC: Cheetah
  • The PAX: Masterload, Motherboard (R), Spooky (R), Hard Drive, Spaceballs Wingnut


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Intro: YHC was wondering what to do today when his old buddy Hard Drive suggested that we do some upper body heavy. Since the rain came, logs were added for extra suck.

Weather: Rainy

FNGs: None

COP:

Touch your toes: PAX count to 20

Right foot over left: PAX count to 20

Left foot over right: PAX count to 20

TTT x10 IC

PAX went and grabbed blocks and logs and went to the spiderweb at the playground. Left 3 blocks there to use during pull-ups. Returned to edge of field near parking lot.

THANG: DORA

One PAX would perform an exercise, while the other would carry a log to the playground, do 5 pull-ups with feet on the block and return to partner.

100 OHP

200 Peter Parker’s (these were harder than expected, and will be used again)

300 Lulus

grab the blocks from the playground and return coupons to the hut.

MARY: (kinda)

Tricep Dips x10 IC

Numberama: 7

Namerama: Cheetah, Motherboard (R), Spooky (R), Masterload, Hard Drive, Wingnut, Spaceballs

Pledge Prayer Announcement

Moleskin:

The rain couldn’t keep us down. The logs added enough suck along with the Peter Parker’s.

 

Motherboard celebrates 36 years of marriage

  • When: 20190530
  • QIC: Motherboard
  • The PAX: Cheetah, Blackout, Money Pit, Masterload, Spooky (R),Muscadine


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Anniversary Time
MoBo has been married for 36 years this week. As a dedicated HIM, I want to include my F3 brothers in my celebration. As you know, marriage is a challenging and rewarding journey and 36 years of marriage takes effort as does all things worthwhile. In honor of commitment, we are going to put in some effort that will be rewarding.
Warm Up: TTT x 10, Mountain Climbers x 10, Imperial Walkers x 15
Mosey to get block and return to flag Q-sack.
Thang: The number 36 is the theme
1. Up and Overs (18 IC) for 36 total up and overs
2. Magoos (36 OC)
3. Merkins (36 OC)
4. Monkey Humpers (18 IC) for 36 total humpers
5. Curls for the Girls (36 OC)
6. Box Cutters (36 IC)
7. Tricep Dips OC
8. Slow run around the park
9. Squats w/ block (36 OC)
10. Overhead Press (36 OC)
11. Bobby Hurleys (36 OC)
12. Damn Its (36 OC)
13. Tricep Dips (36 OC)
14. Bobby Hurleys OC
15. Burpees (36 OYO)
16. Little Baby Crunches (36 IC)
17. LBACs (18 Up IC, 18 down IC)

STOW YOUR BLOCKS
Mary: WWI Situps (20), Freddie Mecuries (20), Pickle Pounders (15), Al Gore (2 min)
PAX: Cheetah, Blackout, Money Pit, Masterload, Spooky (R), Muscadine, Motherboard (R)

Cheetah’s Terrible 6

  • When: 20190528
  • QIC: Cheetah
  • The PAX: Mom Swap, Masterload, Spaceballs, Wingnut, Spooky, Money Pit, Dreamer, Motherboard, Blackout, Shock Top


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Intro: YHC just got back from the cruise and needed to hop back in quickly.

Weather: HOT but we had the shade

FNGs: None

COP:

Ring of Fire Merkins and then Squats 5 reps each. YHC started the ring, and it took a couple reps but finally the PAX understood. YHC wanted to test it since a good amount of PAX.

THANG: Terrible 6

Round 1: 6 exercises, 6 reps each, 6 times

Burpees IC

Merkins On Q

Squats On Q

Curls On Q

Extensions On Q

Bent Over Rows On Q

Round 2:

Flutterkicks IC

Box Cutters IC

Iron Crosses On Q

WW1 Sit-ups On Q

American Hammers IC

Pickle Pounder IC

Round 3 made it 3 rounds

OHP On Q

Carolina Dry Dock On Q

Lt Dan On Q

Lulus On Q

Block Pull Through On Q

Kettlebell Swings On Q

Numberama 11

Namerama: Cheetah, Mom Swap, Masterload, Spaceballs, Wingnut, Spooky (R), Money Pit, Dreamer (R), Motherboard (R), Blackout, Shock Top

Pledge Prayer Announcement

Moleskin: YHC nearly blew out his shoulder on the second to last block pull. It’s feeling better, but just need to take it a little easy for a bit.