Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tennis court circuit runs

  • When: 20191005
  • QIC: Grasshopper
  • The PAX: Placebo (R), Quaker (R), Space Cowboy, Three's Company, Mugsy (2.0)


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FNGs:  None

COP:

SSH -20 IC; TTT 15 -IC; Don Quixotes-20 IC

The Thang:

PAX mosey to the tennis courts and line up on the side line.

  • Burpee Suicide Run (1 burpee at start, 2 burpees and mid line, 3 burpees and start line, 4 burpees at end line, 5 burpees at start line – 15 burpees per run) This was done at the start, in-between circuits, and at the end.  Total of 4 runs, and 60 Burpees
  • Squat circuit
    • 25 narrow stance squats On-Q
    • Lateral lunge to next corner
    • 25 regular squats On-Q
    • Forward lunge walk to next corner
    • 25 wide stance squats On-Q
    • Lateral lunge to next corner, lead with opposite foot
    • 25 jump squats On-Q
    • Jail break back to starting corner
  • Burpee Suicide Run
  • Merkin Circuit
    • 15 diamond merkins On-Q
    • Bear crawl to next corner
    • 15 regular merkins On-Q
    • Jail break to next corner
    • 15 wide merkins On-Q
    • Bear crawl to next corner
    • 15 hand release merkins On-Q
    • Jail break back to starting corner
  • Burpee Suicide Run
  • Ab Circuit
    • 10 LBC IC
    • Bear crawl to next corner
    • 10 Iron Cross On-Q
    • Forward lunge walk to next corner
    • 10 Flutter Kicks IC
    • Crab walk to next corner
    • 10 Box Cutters IC, switch direction at mid-point
    • Jail break back to starting corner
  • Burpee Suicide Run

Mary:

Big boy situps- 20 OQ, American Hammers -20 IC (Quaker called this), Tricep dips – 30 OQ (Three’s Company called this)

Numberama:  6

Namearama:  Placebo (R), Quaker (R), Space Cowboy, Three’s Company, Mugsy, Grasshopper

Announcements:  various runs coming up

Pledge of Allegiance:

The Pax

BOM: (Prayer) – Led by Space Cowboy

Moleskin: YHC’s one year anniversary at F3. Glad to be part of this amazing group.

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.

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, no precipitation

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:
TTT x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!

Men who work out in the rain don’t need a safe place “because words can hurt!” They embrace pain!

  • When: 20190622
  • QIC: Hot Spot
  • The PAX: Quaker, Three's Company. Pretzel, Peg, Old Flame, Mugsy, Hot Spot,


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Conditions: 72 degrees and rainy

Count: 7 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 LBAC forward IC, 15 LBAC rearward IC.  Column run around half the block to storage yard.

Each pack grabs a CMU and runs to horseshoe pits.

7-Mary-3:

7 incline merkins on wall and block, 7 decline merkins on wall and block, 7 standard merkins, 25 lbcs on Q, 25 flutter kicks IC, 3 laps around horseshoe pits.

Rinse and repeat for 3 tours.

7 block squats, 7 left leg lunges with block, 7 right leg lunges with block, 7 calf raises with block, 7 block squat thrusts, 25 American Hammers IC, 25 LBC on Q,  2 laps around horseshoe pits.

Rinse and repeat for three tours.

7 block curls 0-90, 7 block curls 90-180, 7 block curls full range, 7 block skull crushers, 7 block kettle bells, 10 Iron Cross on Q, 10 Hello Dolly on Q, 10 Flutter Kicks IC, 1 lap around horseshoe pits.

Rinse and repeat for three tours. Final lap takes CMU back to storage.

COP: Count, Namorama, announcements, Pledge of Allegiance, BOM.

Pack & Play on a Saturday!

  • When: 20190608
  • QIC: Hot Spot
  • The PAX: Quaker, Tee ball, M&M, Space Cowboy, Three's Company, Wreck it Ralph, Rawhide, Bee Wax, FNG - Mugsy, Hot Spot


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Conditions: 75 degrees and humid

Count: 10 Pax – with 1 FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Through The Tunnel IC, 25 Don Quixote IC

Mosy to storage and each pax grabs CMU and mosies to Station 1.

Station 1 – 10 merkins, 10 incline merkins on block, 10 decline merkins on block, 10 hand release merkins, 10 burpees all on Q.

Mosy to Station 2

Station 2 – 20 block squats, 20 left leg lunges, 20 right leg lunges, 20 calf raises with block, 20 block squat thrust all on Q

Mosy to Station 3

Station 3 – 30 block curls, 30 block skull crushers, 30 block forearm curls, 30 block upright rows – all on Q

Mosy to Station 4

Station 4 – 40 block military press, 40 block bench press, 40 block swings, 40 standing block twists – all on Q

Mosy to storage to return CMU; Mosy to COP

COP: Mary – 50 LBC on Q, 10 Seal Sit Ups on Q.

Count, Namorama, Pledge of Allegiance, BOM, FNG naming.

Devo Hot Spot – The Sheep and The Goats