Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final tour de Sakrete 13

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib


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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 80’S AND SUNNY!

FNGs: None today

COP:  10 TTT IC, 10 Hilbillies IC, 10 LBAC forward and 10 reverse, 10 over head clap, 10 moraccan night clubs

Thunderstruck plank merkins  (run on this one is going to be from the grass by where the blocks are store over to the sidewalk in between tennis courts and back)

The Thang:

Separate in two groups.  Group 1 begins jog around the long part of the park.  Group 2 goes the opposite direction.  When the 2 groups meet up execute the following

5 burpees IC; 10 merkins on Q, 15 WW1 situps on Q, 20 squats on Q, 25 LBC on Q.  Continue running the same direction.  Every time you meet up do the exercises.  Rinse and repeat for 4 meet ups.

Stay in your groups and meet on the road that runs in front of the senior center.  Group 1 heads around the block in one direction while group 2 heads the other.  Indian run race.  Finish line is the entrance to Doty park parking lot on Hickory.  Stop Indian run and enter park.  One lap around the park at your pace.

1 minute and half of WW1 Situps.  One set of failure.

Mary: Thunderstruck plank merkins.

Numberama: 12

Namerama: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib, Sakrete

Pledge and COT

Announcements: Charleston Stair climb.  Father’s Day workout is in the works.  Memorial Day Murph.  Follow the page for future updates.  

Devo: Gave my testimony again.  Keep pushing gentleman.  This group works.

Moleskin:   The few times I have either Qed or attended a BC @ Accelerator we have met in the grass on the far side of the park near the gazebo.  Well there were kids practicing soccer there.  Would have been difficult to do a BC with them there so we relocated to the grassy area by where the blocks are stored.  My first time Qing 2 workouts in a day.  However, that wasn’t the greatest feat of the day.  Cheetah attended 3 BCs and a liquifaction.  BJDDAL (Bedrock-Jones DD, Accelerator and Liquifaction)  Dude is a stud.  Speaking of studs.  THREES COMPANY HELD PLANK FOR 4 DIFFERENT PLAYINGS OF THUNDERSTRUCK WITHOUT BREAKING PLANK ONCE!  A record that can only be tied.  Great work men.  Always enjoy posting at accelerator just rarely works out with my schedule.  It is a different animal working out in the afternoons.  I’ll take the sun not being out.    Thanks again for playing along gentleman!!

FINAL TOUR DE SAKRETE STOP 10

  • When: 20210424
  • QIC: Sakrete
  • The PAX: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (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: Warm and pending rain

FNGs: None today

COP:  10 TTT IC, 10 LBAC FORWARD, 10 LBAC REVERSE, 10 OVER HEAD CLAP, 10 MORACCAN NIGHT CLUB, 10 HILLBILLIES IC, 10 Don Q IC

Thunderstruck plank merkins

Lap around the entire Doty Park at your pace

The Thang:

Partner Up.  Mosey to the parking garage by way of N Hickory, W Luke (Jingles Hill), S Cedar, W Richardson then Central Ave.  Go at the pace of your partner.  Arrive at same time.  Plank until 6.

5 Burpees OYO; 10 merkins on Q, 15 WW1 Situps on Q, 20 squats on Q.

Jail break 1 straight away and bear crawl 1 ramp.

Repeat exercises.

Jail break 2 straight aways and bear crawl 2 ramps

Repeat Exercises.

Jail break 3 straight aways and bear crawl 3 ramps.

Repeat Exercises

Jail break straight aways and walk ramps all the way to the very top

Repeat Exercises

Down the stairs as quick as you are comfortable.

Once at the bottom of the garage move out back to he park in the same direction we got there except this time move as one.  No six and no leader.  One pack

Mary: 25 LBC IC

Thunderstruck plank merkins

Numberama: 12

Namerama: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R), Sakrete

Pledge and COT

Announcements: Inaugural Charleston Stair Climb June 19th.  Get signed up and lets execute

Devo:

You Must
And you must love the LORD your God with all your heart, all your soul, all your mind, and all your strength.’ (NLT) ( Mark 12:30 )

Jesus explains to his disciples that this is the most important of all the commandments! We must love God with all your heart, soul, mind, and strength.  Pray these words over the ones you love. The most important thing we can do in our lives is grow to be people that love God wholeheartedly.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=w7dSjgJdcT

Moleskin:   Time for a field trip.  Took advantage of the hour workout this morning and took a field trip to the concrete beast.  Jailbreaks are a good way to get heart rate up.  So are burpees.  We did a lot.  If I remember correctly Motherboard joined the ranks of people to make it through Thunderstruck without having to run.  Short list.  Thanks for the opportunity to lead

RUNNING OUR D*** IN THE DIRT

  • When: 20200926
  • QIC: Sakrete
  • The PAX: Placebo (R), Motherboard (R), Spooky (R), Old Flame (R), Peg (R), Pretzel, High Stick, Nacho Libre, Panda, Too Much, Good Times, Lite Brite


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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: 70’s and humid.  Fall ain’t here yet bro

FNGs: None

COP:  10 TTT IC low and slow, leave left leg planted and pull right leg behind hold until all PAX count around circle;  do same with right leg planted and pull left up; 10 LBAC forward, 10 LBAC reverse, 10 overhead clap, 10 moraccan night club

The Thang:

1 Burpee OYO

10 WW1 situps on Q

2 Burpees OYO

9 Carolina Dry Docks on Q

3 burpees OYO

8 squats on Q

4 burpees OYO

7 WWI Sit ups on Q

5 burpees OYO

6 CCD on Q

6 burpees OYO

5 Squats on Q

7 burpees OYO

4 WWI situps on Q

8 burpees OYO

3 CCD on Q

9 burpees OYO

2 squats on Q

10 burpees OYO

1 WW1 Situp on Q

*The run in the following was the short route around tennis court and back*

Hold high plank until your turn.  When you birth month is called take off on the run.  When man gets around the corner YHC called next month.  Goal is to catch the man in front of you but not get caught by the man behind you. January-December

Hold high plank until your turn.  When you birth month is called take off on the run.  When man gets around the corner YHC called next month.  Goal is to catch the man in front of you but not get caught by the man behind you. December-January

Line up oldest to youngest.  Hold plank until your turn.  Most respected man takes off first.  Next man follows when man in front of him makes it around the corner

Do the exact same except youngest to oldest.

Walk over to the community center parking lot.  Pair up with someone about your same speed.  Race from flag through parking lot.  Loser of race does 3 burpees while winner does 1.  Race from end of parking lot back to the flag pole.

Indian Run around Doty park.  Run for 90 seconds.  Halt.  10 squats on Q.  10 merkins on Q.  Continue indian run for 90 seconds.  halt.  10 squats on Q.  10 merkins on Q.  Continue Indian run for 90 seconds.  halt.  10 squats on Q.  10 merkins on Q.  Panda set the pace for 90 seconds.  Halt.  10 squats on Q.  10 merkins on Q.  Placebo led us back to the flag pole @ community center for 90 seconds.  Halt.  10 squats on Q.  10 merkins on Q.  Line back up @ flag pole.  Bernie Sanders run to end of parking lot and back to the flag pole.  Lunge walk to end of parking lot and back to the flag pole.

Mary: r5 WW1 situps on Q.  15 Ray Charles IC.  15 Heels to heaven.  10 WW2 situps.  10 ashy knees on Q (named by Panda.  On your back with knees bent put hands on thigh and do crunch until fingers pass the knee) 10 V up on Q.  10 American hammer IC.  10 flutter kicks on Q.  10 pickle pounders IC

Numberama: 13

Namerama: Placebo (R), Motherboard (R), Spooky (R), Old Flame (R), Peg (R), Pretzel, High Stick, Nacho Libre, Panda, Too Much, Good Times, Lite Brite, Sakrete

Pledge and COT.  We did that

Announcements: St Pauls food distrubution headed by Goose October 10th.  7-11.  Ruck for Hunger headed by Goose Novermber 21.  Mens hike headed by Mary November 12-14

Devo: New Day

Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7  )

When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day.  It’s a simple reminder that each day has the potential for so much beauty.  Today is a new, glorious day! Take the chance to create beautiful things on this new day.

Moleskin:   YHC wanted to get the blood pumping this morning.  Put a pretty ballsy preblast up and the F3 Summerville crowd showed up and showed out.  Glad to see one of our newest guys  (Nacho Libre) make the ride from The Jones area this morning.  Apologies to Lite Brite.  Guy showed up @ 0700 for the workout just as we were finishing up.  Apparently there is some discrepancy on one of our social media sites.  YHC is in contact with our IT guys.  Thanks for allowing me to do some crazy stuff this morning.  #bettertogether.

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


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Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!

 

 

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

A misty soccer day

  • When: 20200303
  • QIC: Cheetah
  • The PAX: Streaker, Masterload, Bellator (R), Spaceballs, Wingnut, Pink Slip, Motherboard (R), Placebo (R), Mega Block, Gypsy


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Intro: This BB is a bit late so some things are a little blurry to me. All I do know is we had a good showing a fun enough time where it sidelined me the rest of the week.

Weather: Good for a while, then a bit drizzly

FNGs none

COP:

Catalina Winemixer x 10

TTT x10

THANG: Soccer ball

The soccer ball adds another form of randomness that YHC just seems to love. The PAX also like to make me mad when on a high number PAX choice, they choose OHP one of the exercises that’s a pain for me, but as Q full of Q juice I do it.

The idea goes, starting at 10, then 20, 30 40, 40, 30, 20, and 10 for reps.

The ball is tossed to a PAX member what he sees we do. If he sees a star, it’s PAX choice. If he doesn’t catch the ball, 5 burpees for everyone.

Motherboard at age 60 did all 40 monkey Humpers in cadence with me. We both had to take a moment after that one.

MARY: We had done 40 Flutterkicks during the workout, so we did 60 more at the end.

Numberama: 11

Namerama: Cheetah, Streaker, Masterload, Bellator (R), Spaceballs, Wingnut, Pink Slip, Motherboard (R), Placebo (R), Mega  Block, Gypsy

Pledge Prayer Announcements

Moleskin: Pull ups, Monkey Humpers and OHP were some of the noteworthy higher numbered ones. It was tough, but we got em done.

It’s the New Old Fashioned

  • When: 20200310
  • QIC: Cheetah
  • The PAX: Masterload, Creeper, Wingnut, Spaceballs, Motherboard (R), Green Thumb, Pink Slip


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Intro: The time change is a great time for us at Accelerator. We get to see the sunshine and feel the heat along with it, but still do what we do best. Keeping with changing but staying the same here is this workout.

Weather: Fan-Damn-Tastic!!

FNGs: None

COP:

Imperial Walkers x 10 IC

SSH x15 IC

Grab a block and go to the hill by buses at Tremor.

THANG: A new way for a deck of cards

One at a time, PAX would pick up a card. They would perform that exercise OYO at the top of the hill, then run to the stop sign and back (roughly 0.09 miles). Continue till time is up. When the deck is nearly complete, reshuffle and continue on. We reshuffled 3 times.

Exercises were

Hearts: Lulus (Chest press plus Iron cross)

Spades: Squat Jumps

Diamonds: American Hammers (IC)

Clubs: Curls

Joker: 20 Burpees

MARY: 13 American Hammers IC

Numberama: 8

Namerama: Cheetah, Masterload, Creeeper, Spaceballs, Wingnut, Motherboard (R), Pink Slip, Green Thumb

Pledge Prayer Announcement

MOLESKIN: Definitely was a nice change of pace from the norm. The PAX liked it, and was a great way to get in a couple miles.

Absolutely Abtastic

  • When: 20200206
  • QIC: Cheetah
  • The PAX: Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)


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Intro: We all know the order. You do a warmup then the workout and finally Mary. However, what if we changed the order? Well here ya go!

Weather: Cool for the core

FNGs: None

Warmup: What is normally the THANG

Merkins x15 On Q

Squats x15 on Q

Go grab a block

THANG: What is normally Mary

Abs Abs and more Abs. Several different exercises were performed as many times as YHC felt were necessary. Sometimes a slow 10 others a quick 40. 100 Flutterkicks were done

In no particular order

  • Dying Cockroach
  • WW1 Situps
  • Box Cutters
  • Damn Its
  • Iron Crosses
  • Heel Touches
  • Planking Shoulder Taps
  • Ring of Fire Merkin (holding a plank while you wait, 10 Merkins OYO when it was your turn)
  • Freddie Mercury
  • The full extension LBC, (called BBC for Big Baby Cruches by one of the 2.0s. Adults got a laugh, one dad had some explaining to do)
  • Wipers
  • American Hammers
  • Elf on the Shelf
  • Flutterkicks one round of 40 another of 60
  • Hundreds

MARY: Normally the Warmup

LBACs forwards and backwards x15 IC

Numberama: 12

Namaerama: Cheetah, Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)

Pledge Prayer Annoucement

Moleskin: Masterload’s 2.0s mistakenly stated they had something to eat before coming out to Accelerator. While running would make them Merlot, YHC prefers the beat down fashion of making them regret thinking my Q’s  are easy enough to do that. All had. Some broke wind…quite loudly. And we all got better.

Double Trouble at Accelerator

  • When: 20200123
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), Placebo(R), Cheetah, Masterload, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Johnny 5, Rush, Flip, Zamboni, Iron Spouse


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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: No friggin excuses

FNGs: No FNGs

Disclaimer: 

COP:

TTT 10x, SSH 10x

The Thang:  Motherboard has a thang for micros.  We honored “Moore’s Law” the F3 way.  If you don’t know about Moore’s Law, look it up.  The theme was for each subsequent exercise, double the count.   Once we reach 128 we team up with partner and did the exercise Dora style with one person doing the reps and the other running to opposite side sidewalk, performing 5 jump squats and running back.  

Mosey to get blocks and return to open area in front of tennis courts.  Line up according to age.

  1. Plank (2 minutes)
  2. 4  Manmakers IC
  3. 8 Tricep Extensions OC
  4. 16  Damn Its OC
  5. 32  Flutters Kicks IC
  6. 64  Curls for the Girls  OC
  7. 128 Merkins OYO Dora
  8. 256 WWI Situps OYO Dora
  9. 512  Overhead Press OYO Dora

Return Blocks to shed and return

Mary: 

LBACs  (until time was up – just in case any one of the PAX’s arms were not screaming yet)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, party at Ponds starting at 5 with Shortcake Food Truck.  Please HC.  If you are not running P200, please sign up on event page and go to P200 website and sign up.

Prayers and BOM : 

Prayers for Dri Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Another great turnout at Accelerator.  Had a cameo appearance from Major Dad.   Not enough time to get through the last exercise.  The PAX was grateful for the clock.   Good to see Johnny 5 back.

The F3 way to usher in 2020

  • When: 20200109
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), MomSwap, Placebo(R), Bellator(R), Pink Slip, Cheetah, Gypsy, Megablock, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Roach


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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: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

TTT 15x, Imperial Walker 15x, LBACs 15x, Dancing Bear 10x

The Thang:  Routine is 20 exercises of 20 reps each.  Pace was slowed down to inflict more pain.

Mosey to get blocks and return to flag area.

  1. Tricep Extensions OC
  2. Flutter Kicks IC
  3. Up & Overs IC
  4. Boxcutters IC
  5. Carolina Dry Docks OC
  6. Mountain Climbers IC
  7. Iron Cross OC
  8. Overhead Press OC
  9. Monkey Humpers IC
  10. Lawn Mowers OC
  11. Damn Its OC
  12. Merkins OC
  13. LBCs IC
  14. Bent Over Rows IC
  15. American Hammers IC
  16. Curls for Girls IC
  17. WWI Situps OC
  18. Derkins OC
  19. Squats w/ Block OC
  20. Pickle Pounders IC

Return Blocks to shed and return

Mary: 

Howling Monkeys 10x  (until time was up – almost all the way around circle)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, Charleston Marathon this Saturday, Charlie Post 15K on Jan 25th.

Prayers and BOM : 

Prayers for Dry Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Great turnout.  Goal was not to do much running for selfish reasons so made sure time was spent doing exercises nice and slow including all of the exercises requiring thrusting hips which resulted in lots of inappropriate mumble chatter.  Performing the exercises slowly not only increases the burn, but it fosters better form.  After all, it’s not about the number but the quality of the effort.