Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


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Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel

UNO and skipping…Oh my!!

  • When: 20180328
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Recount, Nacho Libre, Crabcake, Magoo, Osteen, Peg, Greenbags, Dry Prime, Space Cowboy, Bee Wax, Minivan


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Conditions: Pretty much perfect (Around 50 and misty)

Disclaimer: Push yourself but don’t hurt yourself!

FNGs: None

COP:  10 BAC forward and 10 backward (IC), 10 TTT (4 Ct IC), 10 DQ (4 Ct IC), 15 High Knees (4 Ct IC)

The Thang:

-Run to “cage”, each PAX grabs a block, and then heads back to flag

-Play “UNO” by having the YHC turn over the cards one at a time with PAX performing the an exercise according to the following guidelines:

–Yellow: curls; Blue: burpees; Green: monkey humpers; Red: overhead press

–#s 1-9: # of reps

–#0: AMRAP merkins

–+2/+4: call out a PAX add +2 or +4 to the day of the month they were born

–Reverse: Repeat previous exercise

–Wildcard: PAX call

–Bear: bearcrawl back and forth between horseshoe pit walls

–Skip: skip around short path

-We ended up doing ~ 45 monkey humpers, ~50 burpees, ~50 overhead presses, 30 curls, 2 laps of skipping, 2 sets of merkins, and 1 set of bear crawls

Mary: 23 WW1 situps (OQ), 23 American Hammers (4 Ct IC)

COT: Numberama/Namerama/Pledge/Announcements/BOM

Mud Run, Easter Convergence, Spartan Sprint and new 3rd F opportunity after Faultline on Fridays (see Magoo for details)

Devo: None

Moleskin:  YHC got this workout idea after playing UNO with his kids. You never know where you’ll get inspiration for a workout! Thanks to all for the patience displayed (except Recount) as we tried out something new.

“Hey Magoo, we’re not doing running or chest today are we?”

  • When: 20171023
  • QIC: Magoo
  • The PAX: Minivan, Hanging Chad, Bob Jones, Lake Effect, Bellator, X ray, Osteen, Catepillar


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Intro: 9 men showed up in the gloom this morning and knocked out a challenging workout in the crisp fall air.  (side note :  this would make

Disclaimer: No FNG’s, so not given.

Warmup: TTT, SSH, High Knees, LBAC forward x 10, LBAC reverse x 10

Thang: Four corners workout.  1st Corner (corner of hickory and west 4th):  15 wide merkins, 15 high crunches, 15 merkins, 15 high crunches, 15 diamond merkins.  Indian Run to 2nd Corner (Hickory and Luke) then:  repeat previous sequence of merkins/crunches.  Walking Lunges to 3rd corner then repeat previous sequence of merkins / crunches.  Indian Run to 4th corner (county rd. and 2nd) and repeat previous merkin/crunch sequence.  We then jailbreaked (jailbroke?) back to flag.

 

Mary: Heals to Heaven x 15, LBC’s x 20, FK’s x 40, Box Cutters x 20, LBC’s x 20 (again).

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

Devo: We discussed making an intentional decision each morning to ‘die to self’ and put the needs of our family (especially kids and spouse) above our own.

Ephesians 5:25 – Husbands love your wives, as Christ loved the church and gave himself up for her.  This principle can apply to anyone in our lives.

Dying to self means murdering your ego.  It’s not a one time event, but rather a continual process. – anonymous

The best way to FIND yourself is to LOSE yourself in the service of others. – Mahatma Gandhi

1 Burpee, 2 Burpee, 3 Burpee, Run

  • When: 20170913
  • QIC: Minivan
  • The PAX: Handyman, O’Steen, Old Flame (Respect), Negative, Singlet, B-Wax, Bob Jones (Respect), Hanging Chad, Suarez, Dick Poke Jr, Caterpillar, and Minivan


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Intro:  12 strong at Fault Line did not disappoint.  Awesome work.

F3 Mission Statement:  “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  66 degrees

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:

20 SSH IC; 10 TTT IC; 15 LBAC/F IC; 15 LBAC/B IC

The Thang:

Pax ran to the cage and each got 2 bricks and one block, assemble in the parking spots just out side the cage.  YHC had moved the two big tractor tires to the spaces as well.  Pax partnered up for a Dora BC.  While one Pax was doing the exercises, the other Pax, starting at the first median, would do one burpee, run to middle median and do 2 burpees, run back to first median and do 3 burpees, then take a lap around the parking lot.

Exercises

  • 100 Kettlebells swings
  • 150 4ct Step ups
  • 300 Crunchy flies (LBC with a chest fly on the way up with the bricks)

Mary:

Stretching

COT:

Numberama:  12

Namearama:  Handyman, O’Steen, Old Flame (Respect), Negative, Singlet, B-Wax, Bob Jones (Respect), Hanging Chad, Suarez, Dick Poke Jr, Caterpillar, and Minivan

Announcements:  Various events that our brothers are participating in, stay safe everyone.

Pledge of Allegiance:

The Pax

BOM: (Prayer) – Led by Minivan

Fault Line

  • When: 20170802
  • QIC: Caterpillar
  • The PAX: Negative, Showbiz, Sandman, Mooch, Geppetto, Magoo, Osteen, Craps, Wolverine, X ray, Minivan, 50-50, Bee Wax


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Warmup SSHX30, Carolina Dry Docks x 10, TTT x 15, high knees x 20

got a block

Report to tennis courts

10 merkins, 10 overhead presses, 10 tricep ext

suicide burpees  1 2 3

Lunge walk long ends and bear crawl short ends

10 Damn it’s , 20 flutter kicks, 10/10 Burt reynolds

Repeat lunges and bear crawls

REPEAT

COT:  announcements, pledge, FNG naming and prayer

Returning to the mothership is always nice

  • When: 20170724
  • QIC: Picasso
  • The PAX: Magoo, Sprinkles, Ma Bell, Peg, Floppy, Picasso, Minivan, Al Bundy, Short Circuit, Borland, Caterpillar, Wolverine, Inboard, Showbiz, Geppetto, Shortcake, Sandman, Negative, Osteen


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Moleskin: YHC took the reigns from Sprinkles as he is recovering from his work accident. Welcome back Sprinkles!

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:
Mosey around the AO to the block pile. Get a Block and muster back at the Flag
Perform Bacon:
5 – Burpees
10 (IC)- Amercian Hammers
15 (IC) – Curls for the Girls
20 – Overhead Presses
25- Nose breakers (On your back, block tricep extentions over your face)

Flip the Bacon to cook the other side 25,20,15,10,5

DORACIDES –
PAX 1 performs excercise
PAX 2 sprints to the Sidewalk, Does 1 Burpee and Sprints back to flag.
Pax 2 Sprints to tree does 2 Burpees and sprints back.
PAX 2 Sprints to the street and executes 3 Burpees and sprints back. Tag out with partner.

100 Merkins
200 Squats with Block
300 Chest presses

Stow Blocks and Muster at the COP

Mary:
Johnny Cash Ring of fire

COT:
Annoucements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Always good to get back to the mothership where it all started. Great numbers for a Monday morning beat down!

Large crowd and a lot of mumble chatter silenced w/ burpees

  • When: 20170719
  • QIC: Caterpillar
  • The PAX: Recount, Geppetto, Showbiz, Sandman, Craps, Negative (FNG), Bob the Builder, Osteen, Magoo, Minivan, Shortcake, Trojan, PTI, X ray, Borland


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Conditions:  72 and clear (slightly cooler this morn)

The Thang:

Warm up at COP:  30 SSH, 15 TTT, BAC x 10 to and fro, High knees x 20

Mozy to cage for block and return to horseshoe pit

10 exercises:

20 Merkins, 20 dips, 15 overhead presses, 20 curls, 10 Burpees, 30 flutter kicks, 30 LBC’s, 20 squats, 20 kettle bell swings, 10 and 10 lawn mower pulls  (Burpees repeated if the noise got to loud)

jog the AO

Return for a rinse and repeat

COT:  Announcements, Count off, pledge, FNG naming, Prayer

Moleskin:  Welcome FNG Richard Schofield “negative”.  Richard came with Osteen and is a real estate photographer, came from Philly eight yrs ago, married with 3 kids.  T claps to Trojan for his continued hard work.  Thanks to the large attendance.  Thanks to Bob the builder and Shortcake for the commentary.    thanks to all for a great workout!!

This Workout Needs a Name

  • When: 20170712
  • QIC: Floppy
  • The PAX: Pretzel, Bob the Builder (Respect), Osteen, Geppetto, Minivan, Peg, Old Flame (Respect), Showbiz (FNG), Sandman, Magoo, Bellator (Respect), PTI, Short Circuit, Trojan, Floppy


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Conditions: high 70s and higher humidity

FNG: Welcome Showbiz!

Warm-Up:

  • Hydraulic Squats x 10 IC

The Thang:

  • Get a battle buddy
  • Get in 2 columns and always run in unison with your BB
  • Indian Run toward train tracks, go up Jingle’s Hill, turn right, and end at Hutchinson Square. On the run, when Floppy is in the front of the line everyone does 20 overhead claps on Q. When Peg is in the front of the line we stop and do 10 burpees, then column up and continue on. 
  • At square, descending bear crawl derkins 5 down to 1- Toe taps on the curb until 6 is in
  • Get with BB and go to first light pole
  • Round 1:
    • At first light pole Partner #1  holds plank while Partner #2 runs to the next light pole and does 5 burpees. When done he holds plank and yells his BB’s name.
    • Upon hearing his name, Partner #1 gets up, runs to the 3rd light pole, does 5 burpees. When done he holds plank and yells his BB’s name.
    • Rinse and repeat all the way to the final light pole (13 total lights)
    • When both partners get there, little baby arm circles forward and backward until 6 is in
  • Round 2:
    • Same pattern
    • Hold- Al Gore
    • Exercise- 5 Carolina Dry Docks 
    • Transition- Duck Walk
    • Waiting for 6- Imperial walkers
  • Round 3
    • Exercise- 10 Merkins
    • Transition- Run
    • Waiting on 6- go back and work with the 6 back to the finish
  • Indian Run back to AO, taking breaks to do hollow hold
  • Mary:
    • Protractor (led by Pretzel)

Devo:

It’s ok to rest. Do it when you need to then jump back in stronger.

Moleskin:

Other than the addition of the burpees and overhead claps on the run, this was a repeat that was just too good to only use once. Luckily, only Old Flame was there the first time. Once he pieced together what we were doing he wasn’t happy. As we got going, profanity flew. It wasn’t easy but everyone finished and finished strong. Great push by everyone.

Quote of the Day:

“This work out needs a name.” -Old Flame