Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

40 side- the Den-11/22 b day Q

  • When: 20211122
  • QIC: Chowdah
  • The PAX: Oops, mr.pheeny, Qic


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Intro: QICs 40th bday q

Conditions: 45 or so

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:
Runners stretch 20 sec ea side, 10 TTT ic, 10, Don quixote ic, 40 ssh ic

The Thang:
40 theme w back and forth 40 yd dash

40 merkins, 40 yd dash 40 squats w block, 40 dash repeat

40 WW1, 40 dash, 40 cftg, 40 y dash

40 iron crosses , 40 dash, 40 ohp, 40 dash, 40 lunges, 40 dash, 40 skull crushers,  40 dash, 40 flutter kicks, 40 dash, 40 rows 40 dash, 40 calf raises, 40 dash, 40 Carolina dry docks

6 Minutes of Mary: 

Plenty of abs in thang

Numberama:
3

Namearama:
Oops, Mr. Pheeny, qic

Announcements:
Thx giving convergence

Pledge of Allegiance: AYE!

BOM: (Prayer)
Led by Qic

 

Devo: discussion of your WHY, and why everyone needs one, more than just your family, but a why that can carry you through your lowest moments in life!  We need each other for that, too!

Back in the Saddle Again (Day 2)

  • When: 20210105
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel


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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: 39/40 but didn’t feel too cold

FNGs: None

COP:  Not at this AO

The Thang:

Brokeback walked with Urkel and Grid Square who walked.  The rest ran…

Mary: light stretching

Numberama: 7

Namerama: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel, Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday. GC/MC P200 team may have some openings if anyone is interested.

Devo: YHC’s word/direction for 2021 is “intimacy” which would be weird for a single HIM if the definition is only based on sex.  But the true definition is having “shared” experiences. We found what was important during 2020 and there was a lot of time for intimacy with our families.  Moving into 2021, we shouldn’t forget this and as things open up, we need to focus on the relationships that we want intimacy in.

Moleskin:   The group of runners started out at a sub-10 minute pace and end up with negative splits for the 4 mile run.  This was definitely faster than the group was use to as a whole and definitely a PR for Oops who YHC has been trying to encouraging to believe that he could run at a sub-10 pace.  Good Job Oops!

Back in the Saddle Again (Day 1)

  • When: 20210104
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (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: 40 but nice

FNGs: Dollywood

COP:  SSH (IC) x20, Don Quixotes (IC) x15, Hillbillies (IC) x10, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC modified first BC he Q’d.  After grabbing a block, each of the pax (excluding FNG) grabbed a weike from Olaf’s can and to the first corner .  In turn, each pax led the first exercise on their weinke (10 reps).  First corner was upper body where many, many merkins were done.  Pax then grabbed their blocks and moseyed over to corner 2 for legs, corner 3 for Abs/Core and finally corner 4 for cardio, which ended with 2 rounds of Burpees.  One round was enough so YHC had pax stow the blocks for Mary.

Mary: American Hammers (IC) x25, LBCs (IC) x25, Reverse Crunches (IC) x25, Boxcutters (IC) x25

Numberama: 8

Namerama: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome), Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday.  Many races cancelled or moved to virtual, but keep a look out as there are some smaller ones out there.  Prayers for Grid Square and possible new “dream” job.

Devo: With all of the unrest in 2020, YHC discussed how we handle judging people and cautioned about Pax online presence.  There have been many friends that have made online comments and it has completely ruined their reputation. Heard about actor who made online comments that went against the “popular” opinion and crowd was asking for her to be fired.  We have to be cautious about what we say and make sure that it is true, honest, uplifting and of good report.  And we also have to be kind and respectful of comments made that are different than our own.  Sometimes the best policy is to not say anything at all.

Moleskin:   YHC had not Q’d a BC in quite some time and was feeling like a sad clown again, so he jumped in and will Q the Den all this week.  Nothing motivates more than jumping back in and leading…

Be prepared…..short weinke vs. long weinke

  • When: 20200918
  • QIC: Chowdah
  • The PAX: Oops, GI Jane, mr.pheeny, olaf, brokeback, cornhole


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Intro: Q had to leave at 0459 to go to the gas station next door to poop

Conditions: 70 and muggy

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:
They did the usual, probably, but after a 30 min ride getting over there, YHC had to poop!

The Thang:
4 corners w block

50 reps each corner,  corners labeled upper body, legs, core, and 10 burpees

Pax were paired up and given ability to choose exercises, most of the standards were chosen w little deviation

Once each corners reps were completed, pax left their blocks, ran ahead to next corner and back to retrieve said block and so on and so forth

3 full revolutions were completed

2.25 miles we’re traveled

 

6 Minutes of Mary: had a core corner

No time at end

Numberama: 7

Namearama:
Oops, Mr.Pheeny, Olaf, cornhole, GI Jane, brokeback, YHC

Announcements:
Ruck for hunger, volunteer opportunities/ 2nd-3rd F coming up

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo:
In life, Be prepared!

Moleskin: 

Is it ok to have a short weinke and switch it up and give the PAX an option to choose their own?  Perhaps, given the proper format, pairing up, staying together, etc.  It is also important to note no FNG’s present, but they would have been fine, I think?  What do you think?

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

Redo’s Old Weinke and Quazi Q School

  • When: 20200701
  • QIC: Olaf
  • The PAX: Oops, Footlocker, GI Jane (R), Outhouse, Cornhole


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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 clear

FNGs: None

COP:  SSH (IC) x15, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

Today was about learning standards and the correct form while doing exercises.  So taking a lead from a Redo workout, YHC worked with pax on their form doing a few exercise like squats, merkins, flutter kicks, and mountain climbers.  To practice appropriate social distancing, a Usain Bolt was done, the pax getting their block picking the exercise that the remainder would do until they got back.

Once all pax returned with a block, YHC gave a mini Q-School instructing how to Q and why the standard format is used to lead.  YHC explained that pax would lead their exercise in 15-10-5 and gave them a last chance to change their exercise for one that uses blocks.  Final exercises were Curls for the girls, High Knees, Overhead Press, Som-Bitch (flutter kicks with chest press), Box Cutters, and Tricep Extentions.  Rounds completed and blocks returned.

Mary: LBCs (IC) x25, Reverse Crunches (IC) x25, Flutter Kicks (IC) x25

Numberama: 6

Namerama: Oops, Footlocker, GI Jane (R), Outhouse, Cornhole, Olaf

Pledge and COT

Announcements: Just prayer requests for Outhouse’s M who will be induced 2 weeks earlier than expected

Devo: Everything that YHC has been reading, studying and praying about has been about waiting on God’s timing and not rushing to satisfy a need/want that’s not God’s best.  God spoke “Saul” to YHC and story of Saul becoming king was Israel wanting to be like the other nations and have a king.  God provided Saul to the people but warned that it wasn’t the best because HE wanted to be their king.  Sometimes we make things happen when God has something better further out, and the end result means more pain and heartache.

Moleskin:   Thought it was important to teach the Pax good form and F3 standards.  We so often get lax and need to remember why we do what we do…

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!