Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It was a Crazy Game of Poker

  • When: 20200831
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 76 degrees and humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

We have been playing with the F3 playing cards at The Den since a few Pax picked up decks.  This was a variation while playing 5 card stud.

Q dealt each Pax 5 cards, with jokers in the deck as wilds.  Best 5 card poker hand wins.  It pays to be a winner, all losers “ante” 10 burpees while the winner arranged the card order.  The Pax then complete the exercises on each of the 5 cards in which ever order the winner decides.  The Q deals again  and you play the next hand the same way.

Winners were  GI Jane (x2), Cornhole, Mr. Feeney

Mary:

Plenty

Numberama: 5

Namerama:  Mr. Feeney, Oops, Olaf, GI Jane (R), Cornhole

Pledge and COT

Announcements:

Devo:

Devo shared by Mr. Feeney.  1 Cor. 16:13-14

Be on the alert, stand firm in the faith act like men, be strong.  Let all that you do be done in love.

We discussed the contrast of the worldly impression of “act like men” and “be strong”  with God’s intent here of “stand firm in the faith” and acting in love.  Good conversation by the Pax.

Moleskin: So the Q wanted to try something different the the F3 cards.  The poker worked out great, I would recommend it!  If you don’t like all the low cards in the deck, Poker is perfect.  We did nearly all face cards, aces, and jokers.  First hand was 3 aces by GI Jane, so 300+ reps right there!

Bout the Benjamins

  • When: 20200826
  • QIC: Cornhole
  • The PAX: The Den


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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: 76 degrees and humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial

The Thang:

This exercise consisted of four exercise activities utilizing the entire parking lot to complete a round.

A round consist of;
Activity 1- 25 reps of upper body.
Activity 2- Various Moseys to other end of parking lot.
Activity 3- 25 reps of core body.
Activity 4- sprint back to beginning of lot.

Rinse and repeat.
Total of 7 rounds completed

Mary:

Q figured we needed to practice spelling our ABC’s with our legs while on our 6 with feet elevated 6 inches.

Numberama: 6

Namerama:  Brokeback, Mr. Feeney, Oops, Olaf, GI Jane (R), Cornhole

Pledge and COT

Announcements:

Devo:

YHC shared thanks and appreciation of F3. Thanked entire PAX for the continued push and accountability.

Moleskin: Keep driving to be a healthier HIM

Starfish x3

  • When: 20200617
  • QIC: Mr. Feeney
  • The PAX: The Den


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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 degrees and humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

We complete 3 rounds of Starfish.  Increasing reps 1 to 21 with the main exercise being alternated between each of the auxiliary.  So every odd number is the core exercise.  1 merkin, 2 SSH, 3 Merkins, 4 Freddie Mercury, 5 Merkins…..etc.

The first round was upper body with Merkins surrounded by SSH, Freddie Mercury, shoulder touches, and curb dips

Round 2 was squats surrounded by mountain climbers, flutter kicks, Bobby hurley, and lunges.

Round 3 was core.  American Hammer surrounded by box cutters, LBC, imperial walkers, and something else…

Mary:

Round 3 took care of that.

Numberama: 7

Namerama: Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R), Cornhole, Brokeback

Pledge and COT

Announcements:

Devo:  The devo was a word on compassion.  We show the ultimate compassion when we share our faith with another.  The other side of compassion is that you have to have a relationship with a person in order to have compassion for them.

Moleskin:  The Pax was surprised by the quality of the workout today!  Good push by the men!

Spin the bottle

  • When: 20200615
  • QIC: Mr. Feeney
  • The PAX: The Den


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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 degrees and Raining

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Spin the bottle was the game.  The Q started spinning the bottle.  The bottom of the bottle chose the reps and the top of the bottle chose the exercise. We did various reps of various exercises for 45 minutes.

Mary:

We did some during the workout.

Numberama: 5

Namerama: Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R)

Pledge and COT

Announcements:

Devo:  YHC shared a celebration of the successful graduation.  Not much for the Devo, but just wanted to share with his brothers.

Moleskin: The moleskin here was the 5 guys that showed in the rain!  I appreciate the brothers that post in the rain to get better.  It isn’t comfortable, it isn’t easy, but that makes us special.  Good work brothers.

Total body burnout—part 2

  • When: 20200610
  • QIC: Mr. Feeney
  • The PAX: The Den


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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 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Finishing off the lower body burnout today.  The Pax completed 100 reps of each exercise as fast as the Q could complete it.  Sometimes the Q completed 40-50 reps, other times only 10 reps at a time.  Either way we completed 100 reps of each exercise with a “staying alive” in between each exercise.

Exercises completed:

Squat with a block

Skaters? Backward lunge crossing behind other leg

Goblet squats

Lunges

Calf raises

American Hammer

Mary:

Just the last 100 reps of American Hammer

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R), Uga, glowstick, Cornhole

Pledge and COT

Announcements:

Devo:  Continued convo about racism in America.  Good perspectives shared as we talk about this pervasive issue and how to move forward.

Moleskin: We finished off the lower body…this one is going to hurt!!  The Pax came back for more after part 1.  It hurt but it felt good!

Total body burnout—part 1

  • When: 20200608
  • QIC: Mr. Feeney
  • The PAX: The Den


by

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Today was a burnout kind of day.  The Pax completed 100 reps of each exercise as fast as the Q could complete it.  Sometimes the Q completed 40-50 reps, other times only 10 reps at a time.  Either way we completed 100 reps of each exercise with a lap around the church (.25 mi) in between each exercise.

Exercises completed:

tricep extensions

OHP

derkins

curls

modified pullups

freddie Mercury

Mary:

Just the last 100 reps of Freddie Mercury

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R), Uga, Tecmo, Cornhole

Pledge and COT

Announcements:

Devo:  Continued convo about racism in America.  Good perspectives shared as we talk about this pervasive issue and how to move forward.

Moleskin:  YHC planned time burnout the whole body, but only got to the waist.  That is ok, the PAC was wasted and we could hit the lower body next time!  Great push!  The warm, humid weather has got us drenched in sweat! Back to summer!

It’s Good to be King

  • When: 20200605
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 73 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Today was the monthly Fitness Test for The Den.  It is the King of the Corner.

The Pax completes 10 rounds of the following exercises as fast as possible.  Fastest time is the King for the month.

20 OHP, 20 squats with block, 20 curls, 20 LBCs, and sprint 30 yards and complete 10 burpees.

 

Mary:

No more (see above)

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Thumper, Weezer, Hacker, Outhouse, and Uga

Pledge and COT

Announcements:

Devo: The devo was the Qs perspective on the world response to the murder of George Floyd.  Listen to what people are saying.  Racism and prejudice are unfortunately constant realities in the world.  For any that think because they “aren’t racist” there isn’t a problem, they are part of the problem.  The hope is not for protest to stop, but for the world to change.  At some point, we must judge people for who they are, not the color of their skin.

Moleskin:  We has quite the competitive fitness test today.  Outhouse won by half a round, but Weezer and Uga gave chase the whole time.  Outhouse was inspired by the memory of his good friend and the loss of his father.  Good win in his honor!

No Block, No Problem

  • When: 20200309
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 56 degrees

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

The Pax partnered up and met at the side parking lot.  We completed a 4-corners style workout with a twist.  The Pax completed the 4 exercises with a mosey in between each corner.

Corner #1: 3 lunges IC

Corner #2: 6 Diamond Merkins

Corner #3: 9 Squats

Corner #4: 12 reps IC of your choice each lap

The twist:  As the Pax completed the rounds……if your pair passed another pair, then you increased the reps at each corner by one rep (4,7,10,13), pass another pair, increase by another rep (5,8,11,14).

Mary:

40 Flutter Kicks, 40 LBC, 20 Heel Touches

Numberama: 6

Namerama: Used to, Outhouse,  Mr. Feeney, Oops, GI Jane (R), Doobie

Pledge and COT

Announcements:

Devo: Reach out to those around you.  Friends, F3 brothers, family, or anyone that comes to your mind.  Sometimes that is the Holy Spirit urging and we often ignore it.  I challenged the Pax to take those opportunities to reach out.

Moleskin:  I really expected there to be more passing of pairs and guys needing to do more and more reps.  GI Jane and Outhouse passed Doobie and I, but that was it!!  I thought it would be good to see those reps increase, but in actuality, the pride factor kicked in and the Pax pushed not to get passed while others were pushing to catch other pairs.  That really produced a good workout for all!!  Great push men.

Unplanned Fartlek and Biker Shorts

  • When: 20200211
  • QIC: Olaf
  • The PAX: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome)


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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-60s and quite delightful

FNGs: Teddy Ruxpin (Welcome)

COP:  None.

The Thang:

Discount and Redo showed up with their bikes which is a first for the Hole.  Feeney walked with Brokeback while GI Jane and YHC took the FNG around.  Since the FNG was just getting back into running, we varied pace.  Ran for a mile, recovered for a bit (i.e. fast walking), sprinted from cul-de-sac to cul-de-sac,  Jogged for 2-3 blocks.  Mixed jogging, running and recovery for the remainder of the run between intersections/landmarks, so turned out to be a pretty good spur of the moment Fartlek.

Mary: None

Numberama: 7

Namerama: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome), Olaf

Pledge and COT

Announcements: P200 volunteers.

Devo: At the hike meeting

Moleskin: Floppy may have a stricter definition of a fatlek, but speed play was definitely done so YHC is going to count it.  Urkaf is checking off those boxes…

It’s not all fun and games!

  • When: 20200205
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 56 degrees

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Classic Dora.  We grabbed a block and paired up at the side of the church.  Pax who have posted the longest paired with Pax who first posted most recently.  Completed the following exercises as a pair alternating with running around the parking lot with a block.

100 burpees

200 merkins

300 squats with block

Mary:

40 LBC, 30 Freddie Mercury, 20 american hammer, 10 Bert Reynolds

Numberama: 8

Namerama: Used to, Brokeback, Outhouse,  Mr. Feeney, Cornhole, Mowtown, GI Jane (R), Doobie

Pledge and COT

Announcements:

Devo: Just because it is simple, doesn’t mean it is easy.  After 90 burpees, the last 10 burpees are simple, but it isn’t easy.  In the same way, exercising patience demonstrating compassion 90 times isn’t easy, but it is simple.  Don’t overcomplicate things.

Moleskin:  The goal was to give some of our new FNG’s a little less fun of a BC.  We had 3 join in the last week.  So far we had played with Brokeback’s pole, then played a little Uno with Used to.  I didn’t want them to thin F3 was all fun and games, so I wanted a nice classic Dora.  The entire Pax wasn’t disappointed.  The suck was experienced by all.  Everyone finished and even had time for some Mary.  Great job by all, but especially Doobie, Mow-Town, and Cornhole!