Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

🥏 w/ 100 rep solo SCS by Qic

  • When: 20210904
  • QIC: Chowdah
  • The PAX: Gi Jane, dabo, outhouse, glow stick, code brown, moped, training wheels (north Georgia f3)


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Intro: was hoping for 10, got 8-still a great # for ultimate

 

Conditions: sub 70, cool, moist

 

Shortcake Special (Before the BC): being this a running BC on Saturdays with ultimate 🥏, Q did- 25 burpees , 25 tri ext w/ ruck, 25- ruck pull ups

 

FNGs: no

 

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: stretch, stretch, stretch and throw disc around

The Thang: 4 v4 ultimate with big glow aerobie disc

Played until 715, so no Mary, 😆

 

Numberama:8

 

Namearama:

Gi Jane(r), moped(r), dabo, glow stick, code brown, outhouse, training wheels (NoGa)

 

Announcements:

Speed for need, 9-11 convergence in nexton

 

Pledge of Allegiance: aye

BOM: (Prayer)Led by Qic

 

Devo: how we have to be truthful with the ones we love, particularly our spouses, if we want to have deep relationship, also with God and out brothers as well.  God first, actually!  Qic and one other brother shared specific instances where this was drawing a line in the sand and allowing our spouses to hold us accountable and vice versa

Final tour de Sakrete 4

  • When: 20210409
  • QIC: Sakrete
  • The PAX: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG)


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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: Warm and clear

FNGs: Yes.  2.0 of Dollywood.  Now known as Tanker

COP:  TTT x 10 IC, Leave arms up until instructed to drop.  10 LBAC IC, 10 LBAC Reverse IC, 10 overhead clap IC, 10 Moroccan night clubs IC

Thunderstruck plank merkins.  (Listen to AC/DC Thunderstruck.  Hold plank until they say THUNDER in the song and do a merkin.  If plank is broken run down to the curb and back in the fight)

Yo-Yo run.  Run around the church.  Once you are back circle back to the 6 and bring him in.

Indian run around church.  Once in the front sprint back to the flag.

The Thang:

As you are looking at the church from Cypress Gardens:

Corner 1:  Front right.

Corner 2.  Back right

Corner 3. Back left

Corner 4 Front left

Gather at corner 1.  5 burpees OYO.  Run to corner 2.  10 American Hammers IC.  Run to corner 4.  20 Squats on Q.  Run to corner 3.  15 calf raises IC.  Run all the way around back to corner 3.  15 Calf Raises IC.  Run to corner 4.  20 Squats on Q.  Run to corner 2.  10 American Hammers IC.  Run to corner 1.  5 burpees OYO.  Run around the entire church.  5 burpees OYO.

Line up on curb.  Sprint to middle of front of the church.  Mosey to other curb.  Jailbreak to center and Mosey back to original curb.

Mary: Thunderstruck plank merkins; WWI setups until time is called.

Numberama: 13

Namerama: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG), Sakrete

Pledge and COT

Announcements: Updated the PAX on the happenings of Sakrete.  Also used this time to thank Olaf for his generosity of opening his home during the P200.  That’s grade A F3 right there.

Devo: replace with devo

Moleskin:   I haven’t made it out to the Den as much as I wanted.  Schedules just didn’t line up.  They have a great AO out there.  If you haven’t made the time try and work it into your schedule.  They have a bunch of absolute studs out there.  We had us a FNG out there.  He is the 2.0 of Dollywood.  He is now known as Tanker.

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!

Total body burnout—part 1

  • When: 20200608
  • 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:

Today was a burnout kind of day.  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 lap around the church (.25 mi) in between each exercise.

Exercises completed:

tricep extensions

OHP

derkins

curls

modified pullups

freddie Mercury

Mary:

Just the last 100 reps of Freddie Mercury

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Outhouse, GI Jane (R), Uga, Tecmo, 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:  YHC planned time burnout the whole body, but only got to the waist.  That is ok, the PAC was wasted and we could hit the lower body next time!  Great push!  The warm, humid weather has got us drenched in sweat! Back to summer!

It’s Good to be King

  • When: 20200605
  • 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: 73 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Today was the monthly Fitness Test for The Den.  It is the King of the Corner.

The Pax completes 10 rounds of the following exercises as fast as possible.  Fastest time is the King for the month.

20 OHP, 20 squats with block, 20 curls, 20 LBCs, and sprint 30 yards and complete 10 burpees.

 

Mary:

No more (see above)

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Thumper, Weezer, Hacker, Outhouse, and Uga

Pledge and COT

Announcements:

Devo: The devo was the Qs perspective on the world response to the murder of George Floyd.  Listen to what people are saying.  Racism and prejudice are unfortunately constant realities in the world.  For any that think because they “aren’t racist” there isn’t a problem, they are part of the problem.  The hope is not for protest to stop, but for the world to change.  At some point, we must judge people for who they are, not the color of their skin.

Moleskin:  We has quite the competitive fitness test today.  Outhouse won by half a round, but Weezer and Uga gave chase the whole time.  Outhouse was inspired by the memory of his good friend and the loss of his father.  Good win in his honor!

Impromptu Olaf Q

  • When: 20200603
  • QIC: Olaf
  • The PAX: Broke Back, Oops, GI Jane (R), Mr. Feeny, Outhouse, Weezer, Uga, Yugo (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: Upper 60s

FNGs: Yugo

COP:  SSH (IC) x25, Don Quixotes (IC) x10, TTT (IC) x10, Imperial Walkers (IC) x10, LBAC

The Thang:

No one signed up for the Q so YHC simply pulled out a standard weinke doing an isometric workout. YHC called an exercise with 2+ positions that could held.  YHC started at 1 and Pax count like numberama moving into the first position as they count. YHC starts at 1 again, and moves into the second position with pax following suit.  Rinse and repeat until YHC was tired and a new exercise is picked.  Exercises included: Squats, Curls, Flutter Kicks, jump lunges, calf raises, CPRs, Xs and Os, leg raises (3 inches to 45 degrees with an occasional Hello Dolly)

Mary: We got it covered

Numberama: 9

Namerama: Brokeback, Oops, GI Jane (R), Mr. Feeny, Outhouse, Weezer, Uga, Yugo (welcome), Olaf

Pledge and COT

Announcements: Just watch for curfew changes.  Prayers for community, state, and country dealing with all of the riots.

Devo: YHC had a crazy Monday.  Was scheduled to sign over deed of the house to ex-M and got a call from a friend needing to be driven to the Dr for blood work.  Got it all taken care of together and returned friend and 2.0 to their home and got talking to their neighbor about the street and noticed that a house was for sale.  YHC checked the listing and realized that even though he hadn’t been shopping for a home, that this one met a lot of his requirements.  Sunday’s message was about taking risks so YHC called McFly around 1:30 to check on the house and set up a showing. Walked the house around 5:30 and since initial quotes from the bank weren’t great, he decided to wait from them and told McFly he would let him know in the morning.  After dinner, YHC was considering pros and cons and when considering the negative, God nudged, and YHC wrote down “Is the only thing that is keeping me from moving forward fear?”.  YHC acknowledged the fear and instead of panicking, rioting, or lashing out, he checked his email and saw that the bank came back and the numbers aligned with exactly what they needed to be.  A quick call to McFly to put in the offer and by 10:30, the offer was accepted as is even though there had been multiple showings and another offer submitted.  So many lessons from God, but the big one, if we aren’t paying attention, aren’t being led by the spirit (i.e. taking a friend to the Dr.) and willing to take risks (risks and RISKS), we may miss out on something that God wants to put in our lives.  Don’t let fear paralyze you or cause you to lash out.  Let God speak to you through it and take the steps that He is calling you to take.

Moleskin:   YHC has struggled with how to feel during this time and definitely realized that fear can lead to all sorts of results.  God definitely showed how fear can cause us to react poorly and that if we can address it properly, it can take us on a crazy journey!