Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bombs in the field

  • When: 20180828
  • QIC: Redo
  • The PAX: Goober, training wheels, Redo, mack, all in, urkel, beaker, ophelia, futurama, wiper, saget


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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: less humid

FNGs: None

COP: Squats x20, TTT x10, Imperial Walker x20, LBACs forward and backward

The Thang: 

PAX got a partner and grabbed a block and headed to the field where the fun got started.

PAX lined up and YHC explained the BOMBS workout. one partner performed the exercises and the other partner did 100 yard suicides down the field.

50-blockees

100-OHP

150-merkins (hand release)

200-Big boy situps

250-squats with the block

Mary: No time

numberama, namarama, pledge, prayer requests, prayer

Devo: YHC talked about being intentional with our relationship with God, being intentional with our relationships in our homes with our wives and children, and being intentional at work. YHC talked about Ophelia bringing up the word Abide and how he was leaning in on that word throughout the year, and YHC has been using discipline. YHC talked about how difficult discipline can be and we beat ourselves up when we fail. Part of being a leader means being intentional with our character when leading others.

Philippians 2:3-4 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Leg Day

  • When: 20180619
  • QIC: Redo
  • The PAX: TKO, Bouche, Urkel, Parkay, Saget, Dabo, Goober, Training Wheels, Wiper, Mudfish, First Act, FNG, Ophelia, Redo


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Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.
Conditions: Absolutely Dreadful

COP: 20xSSH, 10xTTT, 15xImperial Walker, 15xDon Quixote

PAX were introduced to Sally, AKA Flower by Moby. PAX were instructed to listen to song and perform squats when words “bring sally down” and up when words “bring sally up” and hold at certain times in the song.

PAX formed single file and lunge walked to the basketball court and lined up on the sideline opposite of the cards that were lined up ready to be picked up by the PAX.

The Thang:

PAX went one at a time and bear crawled to cards, pick any card, and lunge walk back to the PAX who held plank at times, and held squats down at times.

The following exercises were completed:

30- 4 count alternating lunges, 20-bobby hurleys, 40-4 count flutter kicks, 40-4 count lbcs (twice), 140 sec wall sit, 10 each side-Nolan ryan, a lot-squats, a lot-wide squats, and 140 sec-plank hold.

11 burpees for the train. YHC ran out of time for the 22 burpees that the PAX owed to the trains.

COT:

Pledge, announcements, prayer requests, prayer

DEVO:

YHC asked for prayers about two couples that are close friends of his that are nearing divorce, as the military has taken them away from their families and their careers. YHC continues to pray for these couples and talked to the PAX about love and how 1 Corinthians 13 talks about how love endures, as well as how we need three things in our marriage and in our individual lives: faith, hope, and love. YHC’s friends struggle with faith and place value on their “stuff” and continue to wonder how they have everything and still are not happy. God loves us and is faithful to us no matter what, and we have to make our marriages a priority all the time, and not give up on our spouses. YHC continues to talk about importance of having someone to talk to about anything that causes anxiety or depression. Reach out to your fellow PAX, and  don’t do life alone!

The Great Coupon Strike of 2018

  • When: 20180515
  • QIC: Urkel
  • The PAX: Redo, Goober, Dabo, Training Wheels, Ophelia, One Bar, Saget, Cosine, Mack, Wiper, Snowden, Humpday, Futurama, TKO, BCG, 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: mid-60s and MUGGY (but to quote Blind Melon, no rain)

FNGs: None

COP:  21 SSH in cadence, 15 TTT in cadence, LBAC forward and backward OYO

The Thang:

This is where it gets interesting. YHC had planned an epic 4-corners beatdown on the tennis courts spending some good quality time getting intimate with our buddies, the blocks. The PAX numbered off into 4 groups and were instructed to mosey to the block pile, grab one of their choosing and meet me on the tennis courts.

As the first PAX began to reach the coupon store, we quickly realized we had a problem. Not a single block. Not  single pole. Even the fire hoses were gone. Only the tires were left.

Lesson: If you are the Q, show up early (which YHC did) and evaluate the AO (which YHC did NOT do). Otherwise you are left to adjust on the fly. Those 20 minutes I spent stretching could have been useful in replanning the workout.

Thanks to some quick thinking by TKO, we began with a jog to the park about a quarter mile away to buy some time. We know there’s some equipment there we can utilize.

Upon arriving at the park, the PAX were instructed to separate into their four groups and report to one of four stations for a modified four corners workout.

Station 1: Monkey bars and attempted 20 pullups (or to exhaustion)

Station 2: 20 4-count LBC’s (some groups modified into Freddie Mercuries, v-ups, etc) but all PAX hit the core in some way.

Station 3: 20 step-ups alternating legs (some counting up, some counting down, some bilingual counting with some help from Ophelia)

Station 4: Atomic pushups – feet in the swings for 20 merkins. Some PAX modified into crunch merkins (pull the knees in first, then the merkin.

After about 3,5 rounds, we moseyed back to the flag.

All-in-all, today was a very flexible workout at the ditch. But we did work and shed some sweat.

Mary: no time

Numberama: 16

Namerama: Redo, Goober, Dabo, Training Wheels, Ophelia, One Bar, Saget, Cosine, Mack, Wiper, Snowden, Humpday, Futurama, TKO, BCG, Urkel

Pledge and COT

Announcements: Mud Run this Saturday, Friday night FIA and F3 meet-and-greet at Montana’s, Q needed for Saturday, possible Father’s Day convergence, 9/11 Walk to Remember, The Creek runs on Mon and Wed, Humpday needs help June 1 loading for the big move

Devo: From Goliath Must Die by Louie Giglio: Every day, the Israelites were greeted by a giant taunting them. Each night the ended the day the same way. Quite demoralizing. What giant do you have in your life that taunts you daily causing you to live in fear, causing anxiety, causing worry?

Is it because you grew up in an environment where fear was real? Is it a mistake that you made in your life causing a cloud to hang over you constantly?

Fear can be a giant that constantly beats you down keeping you from being what God intended. But the good news is that giant (whatever it may be) has already been beaten. Not by any strength of our own, but by God through Jesus. Don’t let that giant discourage you. Don’t let it limit you or convince you you’re less than who you are.

Live life with the power that comes from knowing that it has already been beaten and no longer holds any power over you.

Moleskin:   In my first Q at The Ditch (my first Q at any BC), I definitely learned a lesson. Bring two plans in case your coupons go on strike. And I really appreciate the help of those that helped me process quickly and modify the planned Q. And thanks to all the men that showed up for bearing with me as we figured it out together. It was really a group effort this morning.

Also, my wife is convinced that one of you guys did this as a prank for the first-time Q. If that’s the case, I say well done to anyone involved. Hauling off all those blocks and poles in the name of a prank is a LOT of effort. And I think the joke may be on you.

Cards Again?!

  • When: 20180419
  • QIC: Redo
  • The PAX: FNG (Training Wheels), Humpday, Ophelia, Saget, Mack, Used To, Futurama, Redo


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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: high 50s
FNGs: 1 Brad, disclaimer given

The Warmup:

15 SSH, 15 Imperial Walkers, 10 Through the tunnels, and 10 merkins

The Thang:

PAX were instructed to line up along the wall of the basketball court, and get a battle buddy. PAX were informed there were cards with exercises face down at the other end of the basketball court. In front of the PAX were various coupons YHC brought from his house to include a bucket with 60 lbs of sand without a handle, a 45 lb rubber weight plate, a keg, two kettlebells (uneven weights) and a block. Starting at the left, one PAX bear crawled to the card pile while the rest of the PAX held wall squats. PAX would return with card and 1/2 of the team carried coupons of their choice around tennis court while the other 1/2 of the team completed exercise on card.

Rinse and repeat until time was called.

The following cards were picked: 15/17 cards were picked

bobby hurleys, lunges, 8 ct body builders, bear crawl, Freddie mercurys, WWI situps, mountain climbers, wall sits, SSH, squats, plank, flutter kicks, merkins, double next card, and repeat next card.

MARY: No time

Numberama and namarama

Pledge and COT

Prayer requests and prayer
Announcements: Mud Run, The Oak with possible closure of Ditch for convergence.
Devo:

YHC talked about importance of Men’s Hike and impact it made of his relationship with God. YHC stated devotionals could be about hike until the fall hike! Very powerful stuff and YHC highly recommends taking that leap to get closer to your heavenly father!

2Corinthians 12:9-10 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.

It is hard to believe that last sentence as men. It is hard for us to lean in on God when we are feeling weak. Hard to admit our weaknesses, our sore spots. But we have a great God we serve, and we need to believe that whether it’s physical or spiritual, when we are weak is when we can grow with Him.

Thank you Ophelia and Used to for additions and better wisdom for this devo! YHC loves bringing the devo to the Ditch because there is always great additions and insight and for that I thank you all!

Was that a train?

  • When: 20180410
  • QIC: Redo
  • The PAX: TKO, Ophelia, Wiper, Wee woo, Mack, Stringbean, Redo


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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: 50s and couldn’t be better

FNGs: none, disclaimer given

COP

  • SSH X 20 IC
  • Through the tunnel X 15 IC
  • Imperial Walker X 15 IC
  • LBACs forward small/big, backward small/ big thumbs down

The Thang:

Deconstructing Burpees goes like this:

  •  On Q- Squat X 20- hold last down position for 20 seconds
  • On Q-Plank X 25 (down to plank, stand up) hold last plank 60 seconds
  • On Q-Merkins X 30- hold down position last Merkin 30 seconds (looked easier on paper, did not happen)
  • On Q-In and outs X 35 (plank position, bring knees to chest, kick feet back to plank)  hold out for 60 (not today)
  • On Q-Bobby Hurley’s X 40- last down hold for 20 seconds

Was that a train? 11 Burpees for the train on Q

Mosey over to basketball court

PAX were instructed to line up on the sideline and perform the following two exercises:

Staying together in a straight (for F3) line on Q, alternating lunges across court. On the way back, TOGETHER, inch worm to hand release merkins. Rinse and repeat one more time.

PAX were instructed to grab blocks and form a tight circle.

Was that another train? 11 Burpees for the train on Q!

Sitting with legs out and shoulder to shoulder, PAX were to pass a block right to left to the PAX beside them until instructed to reverse direction.

 

Mary

  • Flutter kicks X 25
  • WWI sit-ups X 30
  • LBCs X 35

Numberama: 7

Namerama: TKO, Ophelia, Mack, Wee woo, Wiper, Redo, Stringbean

Prayer requests and prayer

Devo:

YHC will be going on a hiking trip and spoke about how the devil is always after us. YHC admitted to times when he thought he wasn’t going because of the many reasons that the devil kept whispering. YHC reminded the PAX that without leaning in on God, which is what the devil is afraid you’ll do, the evil is out there waiting to consume us.

James 4:7

Submit yourselves, then to God. Resist the devil, and he will flee from you.

Moleskin:

TKO was ready to name the first set of exercises the burpee Hurleys or the Bobby Burpees. Mumble chatter was aplenty (as it can be from time to time), but this workout was just what everyone needed. YHC swears he heard two trains together in that one track! Good work men, proud to be able to bring the work to you all! SYITG!

Log and Hosen

  • When: 20180329
  • QIC: Redo
  • The PAX: Urkel, TKO, Ophelia, Sophia, Stringbean, BCG, Scab, Redo, and a late Mack for BOM


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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: 60 degrees
FNGs: none, disclaimer still given

COP:

SSHx13
Thru the Tunnel 12x IC

Burpee Challenge:

Start a repeat 1 minute timer and PAX starts with 7 burpees. rest until minute starts again and add a burpee each minute until PAX cannot do more, plank until last PAX is toast. That was a tie between two machines: TKO and BCG, but BCG completed 15 burpees within a minute and that would be that.

The Thang:

PAX were instructed to mosey to the coupon pile and each PAX grab a log while YHC unrolled a firehose.  PAX were informed that we would be going on a field trip. In a single line, the PAX would carry one log on one shoulder and a part of the firehose on the other shoulder. PAX walked to the park and dumped coupons due to time constraints and moseyed to parking lot in front of O2 Fitness. PAX completed 11s with Burpees and merkins, running about 25 yards in between sets. With time expiring, all PAX were not able to complete 11s, and moseyed back to logs and firehose. Once logs and firehose were cusacked, PAX headed back to coupon pile and were treated to a mobile devo and prayer.

Mary: no time

Numberama, namerama, pledge 

Mobile prayer requests and prayer
Mobile Devo
YHC talked about Maundy Thursday for Holy Week. Maundy is Latin word for “command” and Jesus gave us the New Covenant the night he would be betrayed, which is said to be Thursday before his crucifixion. Jesus washed the feet of the disciples and had his last meal with them, charging them to love one another as they love themselves, and this was the new covenant.

The charge to the PAX was to love on those people more that we have difficulty with; family, friends, customers, coworkers. We all experience the times when we find it very difficult to love those that make it hard to love, but we have to continue to fight the good fight.
Announcements:
Easter Convergence, Mud Run, Cooper River Bridge Run, the Oak

Moleskin:

T-Claps to all the PAX for embracing the suck. Burpees were plentiful this morning, and the log carry with the challenge of the hose intensified our walk. This was a modified version of a workout Humpday did in the beginning of YHC coming to F3.

The Perfect Workout for Runners

  • When: 20180315
  • QIC: Boucher
  • The PAX: Stringbean, Mack, Chowdah, BCG, Redo, All In, Futurama, Juliet, Wee Woo, Saget, Urkel, Ophelia, Wiper, Snowden, & Boucher


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Weather – 37 degrees and brisk

PAX – 15 men

COP: Nothing special.  Get the blood moving.

The Thang:

-Get a block.  Muster at tennis court.

BUY IN – complete 25 Burpees

Complete the following couplets of exercises with the rep scheme 21-15-9:

  1. Push ups & Flutter Kicks – Bear crawl across to transition
  2. Squats & WWII Sit ups – Bear crawl across to transition
  3. Block Swings & Leg Lifts – Cusack the block to transtion
  4. OHP w/ Block & LBCs – Cusack the block to transtion

CASH OUT – complete 26 Burpees

Mary: N/a

Numerama: Dun

Namerama: Dun

Pledge: Dun

Announcements: P200, Shamrock Shuffle, Mud Run, Walk 4 Water

BOM

Little fireside chat

  • When: 20180308
  • QIC: Sophia
  • The PAX: Wee Woo, Urkel, Bones, Saget, All In, Futurama, Ophelia, Redo


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Conditions: little chilliness in the air

The Warmup: Uncounted LBAC’s forwards and backwards. Indigenous run around the tennis courts to the ditch and to the coupon pile.

The Thang: ​Upon arrival at the coupon pile each PAX grabbed a single block and made way back to the flag to collect any rucks and sandbags that may be found. Alas, we found a 40# and 80# sandbag. March to open field across the ditch and partner up.

​Casualty carry workout (ruckers used their rucks as coupons, flatbacks used block and/or sandbags as coupons)

 

Fireman carry partner roughly 100 yards (no rucks/coupons)
Run back (casualty stays)
Farmer carry both rucks/blocks about 35 yds, execute 10 burpees (partner as well, from where he is)
Farmer carry both rucks/blocks about 35 yds, execute 10 burpees (partner as well)
Farmer carry both rucks remaining yds to meet partner, NO burpees
Now you are with you buddy
Execute a buddy drag  to the halfway point using buddy drag technique as demonstrated
Run back, grab rucks/coupons and run all the way back to startex (partner to help from the halfway back to startex)
Swap roles and execute
Shout out to Ophelia for showing the 80# sandbag and 2 blocks who’s boss, as he executed (twice) workout without a partner.
Upon completion of the casualty carry workout PAX executed a half PT test of pushups and situps.
Max pushups in 1 minute.
Max situps in 1 minute.
Load up and stow coupons.

Mary-

Flutter kicks x25

WWI situps x25 (blame Redo)

Announcements, numberama, nameorama, pledge, prayer requests, prayer

Devotional:

‘No temptation (test) has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it. ‘ 1 Corinthians 10:13

 

Reminder to the PAX to claim this promise that the Lord has given us and share it with others. Although we may feel overwhelmed, or see someone else overwhelmed, God has promised us that He will not give us more than we can handle. As if that were not enough, He also promises that He will provide a way out so that we can endure it.

Whatchamacallit!

  • When: 20180227
  • QIC: TKO
  • The PAX: Sophia, Redo, Wiper, Ophelia, Mack, All In, Urkel, Snowden, Futurama


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A perfect 50 Degrees

Warm up
Little Baby Arm Circles

The Thang
Separate into 3 groups (number off 1,2,3)

have 1’s get poles, 2’s get a cinderblock, 3’s get 2 bricks each

Indian run over to back side of Dunken Doughnuts (1 mile-ish)

Circle up in order 1,2,3,1,2,3…..

20 curls – rotate till all the way around the Circle

20 squats – rotate till all the way around the Circle

20 LBC – rotate till you have used all 3 coupons

60 flutter kicks (Major Dad Style)

60 – American Hammers

20 Squat jumps – rotate till you have used all 3 coupons

Mobil Devo back

Mobil Devo (WE WALK AND TALK) – Some of the PAX have been reading Wild at Heart by John Eldridge.  In the book he talks about men staying in the battle and having a battle plan for their family, finances and life.  The enemy does not want us to be in the battle.  He will use the shame of mistakes to keep us on the sidelines.  If we don’t fight, he wins.  James 4:7 So humble yourselves before God. Resist the devil, and he will flee from you.  Humility + Resisting the devil = Victory.  Get partnered with God and run towards the battle!  If you’re still alive it’s not too late, get back in the battle.

The Crab, and the Bear, and the BLAB

  • When: 20171228
  • QIC: Snowden
  • The PAX: Smithers, Sophia, Humpday, BCG, Cosine, Wee Woo, Snowden, Saget, Ophelia, Stringbean, Vida


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Preamble: The Ditch.  Home sweet home.   It’s a boot camp!

Weather: Cold and breezy, but that wouldn’t matter much.

FNG’s: One, Sophia’s Brother in Law.  FNG said he is pretty sure he ran with an F3 group in DC, but doesn’t remember the nickname he got.  Yeah right 😉  Never mind that though buddy, we got you covered.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

COP: 

SSH X 15 IC,  (boring!)

TTT X 15IC, (boring!)

Imperial Walkers X 15IC, (boring!)

Shoulder Taps X 20IC,  (Humpday says “huh?”  I bet he’s thinking, “what is this silly sweating to the oldies crap?”  I took this routine from Magnitude.  All will be revealed shortly).

T-Claps X 15IC, (the shoulders, now they tingle)

LBAC Frontwards and Backwards X 20 each IC, (hmm…. now the arms are getting a little wobbly…)  See Humpday, I had a plan.

High Knees X 15IC  (also this…  cause I like it.)

Thang:

Get Block.  Follow Me to the field.  Don’t get run over by cars.  I also have my nerf ball.

Let’s do the Indigenous Peoples run with 11 people around the soccer field.  Pass the ball back, sprint forward.  We must get through all the PAX or there will be punishment.  Drop the ball and there will be punishment.  (There was going to be punishment no matter what because a train went by and we do 11 burpees when the train goes by).  We all had a real good time doing this…  Fellowhood was enjoyed by all.

The thang today would be a balanced body workout Block, Legs, Abs, Burpees, BLAB.  A little weight, a little leg work, a little ab work, and some arms.  We would also give thanks to pay homage to the mighty bear and the clever crab who blessed us with their crawl and their walk.

The plan was four rounds with bear crawls, crawl bears, crab walks, walk crabs, and human runs between them.  The default Reps for each station was 10, but we’d have a bonus suck station which featured 30 reps.  Each station would get to suck at some point.

Station 1: Blocks for your Arms (Overhead Press, Chest Press, Tricep Dips, Curls for Girls) 30,10,10,10 Reps

Station 2: Legs (MONKEY HUMPERS ALL DAY LONG, ALL DAY STRONG) 10,30,10,10 Reps

Station 3: Abs (V-Ups, Mountain Climbers, WWI Sittups, Flutter Kicks) 10,10,30,10 Reps

Station 4: Burpees (cause I’m boring and they suck) 10,10,10,30 Reps

This took a little longer than expected so we were only able to get 3/4 of the way through round 3.  I was sad that we ended before we could do our set with 30 burpees, so I stopped after the 30WWI sittups and just told everyone to do 30 burpees.  Stringbean was so excited that he threw the nerf football at me and hit me square in the sternum.  That guy has a no quit attitude!  It felt like a spongy high five to the chest.  I hear you Stringbean!  T-Claps to New Guy for keeping up.

Mary:  No Time!

Numberama/Nameorama
Announcements:

1/6 3rd Anniversary Party at Tectonic

1/9 F3 Goose Creek 2nd F at TJ’s in Goose Creek.  Humpday Q’ing

1/27 Charlie Post 15K/5K.  Sign up!

Pledge/BOM/Devo:  I spoke a little bit more about gratitude.  We’ve all experienced pain, and we all know people in our lives who are challenged with tragic events and illnesses.  And while we’re not thankful for tragedy, we should be grateful for our chance to learn from these things, to be able to speak up for those who can’t, and to be able to support people both in our immediate and expanded circles.  I encouraged all of the PAX today to show up today either physically, or just by reaching out to someone who may not be expecting it.  Sometimes your words or support can be just what’s needed to lift someone’s spirits.

Welcome FNG Smithers!