Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Prefontaine

  • When: 20200804
  • QIC: Hot Spot
  • The PAX: Milton, Splinter, Space Cowboy, Probie, Old Flame, Cannoli, MIcrowave, Pretzel, Hospice, Smokey, Peg, Grits, Middle School, Major Dad, Stalker, Hot Spot


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Conditions: 80 degrees and mild

Count: 16 Pax

The Thang:

Warm up at COP: 20 SSH IC

Big loop around tennis courts and horseshoe pits endexing at storage area.

All pax retrieve a cmu and muster at picnic area.

Prefontaine: similar to Usain Bolt but with a longer run – .26 mile loop.

2 man teams – run the loop while remaining pax perform selected exercises – 1 upper body , 1 lower body, and 1 ab routine

1st team – Space Cowboy and Splinter: merkins on Q, block squats on Q, flutter kicks IC

2nd team – Pretzel and Old Flame: block curls on Q, lunges on Q, Hello Dolly IC

3rd team – Milton, Peg, Smokey: block tricep extensions on Q, toe taps IC, Wheezy Jefferson on Q

4th team -Grits and Middle School: derkins on Q, Bulgarian split squats on Q, lbcs on Q

5th team: Microwave and Hot Spot: blockees IC, squat pulses on Q, Freddie Mercury IC

6th team: Stalker and Hospice: block overhead press ear to ear IC, gorilla squats on Q, American Hammer IC

Team 1 completed 3 loop runs, Teams 2-6 completed 2 loop runs.

Return cmus to storage, remusted, and group run a final loop of course and return to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Being inundated – and how to release to GOD.

More LBCs Please

  • When: 20200711
  • QIC: MadDog
  • The PAX: Swinger, Gypsy, Sakrete, DMT, Placebo (respect), Hospice (respect), Horschach, Waldo, Old Flame (respect), Fish N Chips, Easy In, Pink Slip


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Conditions: Warm and sunny

No FNG

Disclaimer made

COT warmup:

TTT IC x10

LBAC Front IC x 20

LBAC Back IC x 20

Seated leg stretch, feet together in front

Seated leg stretch, feet apart to the right

Seated leg stretch, feet apart to the left

SSH IC x 20

Mosey to Wiffle Ball field

The Thang:

Reverse Indian Run, front man runs around the track of the ball field to catch the back of the line

On base line, bear crawl to opposite base line

Lung walk back

Jail break to opposite base line, back pedal back

Mosey to picnic tables

20 Side straddle hop

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC


20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

Mosey to road

Shuffle right across road

Shuffle left back

Karaoke to the right across road

Karaoke to the left back

 

Mosey back to circle

 

Extended Mary

LBC x 100

LBC x 50

Flutter Kick IC x 20

American Hammer IC x 21 called by Swinger

Box Cutter on Q x 12 called by Easy In

Ray Charles IC x 20

Recover, Recover

Numberama

Namerama

Announcements

The Jones next Saturday DMT Q

Repo fundraiser run

Prayer requests

FNC’s dad

Devotion

“Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.”

‭‭Ephesians‬ ‭4:31-32‬ ‭ESV‬‬

Great conversation about doing the right thing, being a good example, and taking time to check on our friends, coworkers, neighbors, etc. Also, sharing the forgiveness that God has extended to us, through Christ, to others

An F3 Thanksgiving Convergence Without Football Is Like Thanksgiving Without The Turkey

  • When: 20191128
  • QIC: Hot Spot
  • The PAX: Goose, Cheetah, Adjustment, Stalker, High Stick, Hospice, FNG(Cross Hairs) Sugar Mountain, Wolverine, Streaker, Raw Hide, Mayhem, Grits, Waldo, Double Trouble, Mary, Splinter, Grasshopper, Space Cowboy, Tinder, Old Flame, Manana, Placebo, Hot Spot


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Conditions: 48 degrees

Count: 24 Pax – with one FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC

3/4 mile Indian run with football.

Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.

Sand bag relays up and down the field.

1st – 40#, 2-60#, 80#

2nd – 30#, 2-40#, 2-60#, 80#

3rd – 30#, 2-40#, 2-60#, 80#  2 minutes and 9 seconds for the best time!

Mary – 51 Flutter Kicks IC, Guantanamo Bay

COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.

 

 

“I Just Kept Running”



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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 63 deg and beautiful

FNG: None

COP 

SSH x 10 IC

TTT x 10 IC

Don Quixote x 10 IC

Mountain Climbers x 10 IC

1 lap as fast as you can

Stay lined up how you finish 

The Thing

Number off into 2 groups 

Indian Run opposite directions around AO

Repeat with 10 mountain climbers at each corner 

Repeat with 10 hand release murkins at each corner

Repeat with 10 imperial walkers at each corner

Move to the horse shoe pits

Step ups x 20 each leg

One leg squats x 20 each leg

Mary 

Flutter kicks 

Heal taps 

Pickle pounders 

Announcements , Pledge, BOM

DEVO: What do you think God thinks about you? He loved you enough that he created you in His imagine and gave His Son. He loves you and is not out to get you.

Spooky Gives Qing a Go

  • When: 20190423
  • QIC: Spooky (R)
  • The PAX: Cheetah, Cookie, Chocolate Chip, Masterload, Creeper, Wingnut, Rawhide, Mom Swap, Old Flame (R), Motherboard (R), Money Pit


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Intro: Today Spooky wanted to try a workout he whipped up himself. He’s been coming here for a while now. Bout time he Qed!

Weather: Hot

FNGs: None

COP:

SSH, TTT, LBAC, DQ, Run 1 Lap

Round 1:

10 Merkins on Q

10 Kettlebell swings on Q

10 Curls on Q

10 Damnits

10 Burpees

Run a lap

Round 2:

10 Squat jumps

10 Low, High, Full Curls

10 Squats

Run lap

Round 3:

Plank one minute, 10 burpees, Plank one minute, 10 Burpees, Plank one minute. Run a lap

Round 4:

10 Kettlebell swings On Q

20 Left then right arm lawnmowers

10 Thrusters On Q

10 Kettlebell Swings On Q

Run a lap

Round 5:

10 Damnits

20 American Hammers

10 Damnits

20 American Hammers

10 Damnits

Run a lap

Round 6:

War hammers x10 On Q

Triceps x20 On Q

Flutterkicks x20 IC

Tricep Dips x20 On Q

War Hammers x10 On Q

Pledge Prayer Announcement

Numberama: 12

Namerama: Cheetah, Spooky (R), Money Pit, Rawhide, Mom Swap, Cookie, Chocolate Chip, Masterload, Wingnut, Creeper, Old Flame (R), Motherboard (R)

Moleskin: Spooky brought a good one, especially with the heat. After the workout was done beers, water and Gatorade were given to the PAX as a thank you from me (Cheetah). They helped Accelerator get the Silencer flag finally. Something that YHC has wanted to get a hold of since I learned of it. It wasn’t something I could win alone this time. My guys came to the convergence and they are the reason we get to enjoy this flag, for however long we can keep it.

Pack and Play with Hot Spot

  • When: 20180904
  • QIC: Hot Spot
  • The PAX: Goose, Fanny Pack, Old Flame, Boweevil, Smokey, Sugar Mountain, Milton,Hot Spot


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Conditions:  Hot and humid

Count: 8 Pax

The Thang:

Warm up at COP: 50 SSH IC

Mosy to storage area and each pax grabs a CMU block

Reform outside the storage area:

Station 1: 10 burpees, 10 merkins, 10 incline merkins on block, 10 decline merkins on block, 10 merkins.  All on Q.

Pack up block and run to station 2 near playground.

Station 2: 20 block curls, 20 military block press, 20 block head bangers – all on Q.  20 kettle bell swings – OYO.

Pack up block and run to station 3 at starting point.

Station 3:  30 block squats, 30 block calf raises, 30 block lunges – each leg.

Pack up run and cusask, shoulder, and chest carry block to station 4 near playground.

Station 4: 40 LBC, 40 flutter kicks with block up IC, 40 Hello Dollys, 40 Freddie Mercury with block up.

Pack up run and cusask, shoulder, and chest carry block to storage area and return blocks.

Form up at starting point – Pax choice best of stations +10.

20 Merkins, 50 LBCs all on Q.

Return to COP.

Count, Namorama, announcemetnts, Pledge of Allegiance, and BOM.

Devo: Hot Spot – patience of Job.

Thumper Gains His Respect

  • When: 20180419
  • QIC: Mom Swap
  • The PAX: Johnny 5, 50-50, Hard Drive, Bed Pan, Thumper (R), Old Flame (R), M&M (R &Ruck), Motherboard (R), Chowdah (Ruck), Cheetah (Ruck)


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Intro: Late BB. Thumper turned 50 today, and Mom Swap came to bring the pain.

Weather: Warm and humid

FNGs: None

COP:

  • TTT x15 IC
  • SSH x15 IC
  • LBAC F&B x15 IC
  • Run around AO to the block pile.

THANG:

Pair up and place half the blocks 75 ft apart.

Round 1:

  • Wheelbarrow with partner to the blocks on the opposite side. Partner A does Squats with OHP x20 while Partner B does Merkins x20. Swap positions on wheelbarrow and swap exercise too.

Round 2: Partners are on opposite sides.

  • Genuines x15 then sumo squat to opposite block
  • Curls x20 then Lunge Walk to opposite block
  • One Arm Press x15 each arm then Crab Walk yo opposite block.

Round 3: Same order of transitions as Round 1 then 2, but different exercises.

  • Partner A: One arm curls x20 each arm. Partner B: Burpee. Do transition (Wheelbarrow) and swap positions.
  • Derkins x20 (Sumo Squat)
  • Lawnmowers x20 each arm (Lunge Walk)
  • Tricep Extension x15 (Crab Walk)

Round 4:

  • In high plank position, partners would slide block underneath them both, and move down for 50 ft. Rinse repeat in opposite direction.

Round 5:

  • Partner A does Tricep Dips on the horseshoe pit walls, while Partner B grabs Partner A’s legs and squats x15
  • Partner A does Merkins on the horshoe pit wall while Partner B holds Partner A’s legs and does squats x15
  • Stow blocks

Numberama: 11

Namerama: Mom Swap, Johnny 5, 50-50, Hard Drive, Bed Pan, Thumper (R), Old Flame (R), M&M (R &Ruck), Motherboard (R), Chowdah (Ruck), Cheetah (Ruck)

Pledge Prayer Announcements

Moleskin: Mom Swap did not disappoint. Johnny 5 didn’t throw up. Thumper turned 50. Sorry for being late on this one!