Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Warm Dark Place

  • When: 20220920
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Masterload, Stool, PInk Slip, Century


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WU: TTT, Imp Walker, Monkey Humpers

Shoulder  blaster (LBACs, Bat wings, Seal claps, Titty twisters)

Thang:   Get 2 Bricks

4 x 4 (Burpee to plank, 4 Merkins, 4 Mtn Clmb) x10 OYO

Nutcracker (lunge w/ 2 bricks start above head and click together between legs) from flag to end of tennis court and return.

Dodo  Bird (Al Gore w/bricks at side, Side raises, Front raises) x 20

Foxhole (WWI, roll over, Merkin) x10 OYO

Merkin Jack (using bricks) OC x 20

Vicious Circle (Burpees, Squats, Merkins) Run around parking lot while one of PAX does  exercise.  Repeat until all PAX complete.  Repeat with next exercise (x 3)

Tricep Dips OC x 20

Mary:  Pickle pushers x20 OC , Pickle pounders x10 IC, Nolan Ryan (L&R) x10, Flutter Kicks x24

Thought this workout up right before the workout with assist from the F3 Nation Exicon page so it was really pulled out of my arse.  Turned out to be pretty taxing on the arms.   The PAX took it in stride with smiles (thank you sir, may I have another!).  The only regret was that Masterload’s 2.0s were not there to enjoy the festivities.  I was really thinking of breaking out the Batann Death March if they were there.  Saving it for another day.

Pot Luck with a Log

  • When: 20220519
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Century, Pinkslip


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Conditions: 90+, sunny, slightly humid and breezy

FNGs: None

COP:

TTT 10 – IC
Imperial Walkers 10 – IC
Hand Release Merkins 10 – OC
Monkey Humpers 10 – IC

The Thang: 

Grab block and one log back to flag.

One of PAX flips log to end of fence (~25yds), performs 3 burpees and runs back to flag.  The rest of PAX performs exercise (person finished flipping log calls next exercise.   Second Pax runs to log at fence, performs 3 burpees and flips log back to flag.    Rinxe and repeat until all Pax has flipped log.

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Run around Doty Park and return to flag.

Repeat above sequence (2 rounds).

Exercises performed:Overhead press, curls for girls, squats w/ block, flutter kicks, lawn mowers, up and overs, hello dolly, WWI situps, tricep press/dips, LBCs, calf raises, kettle bell swings, Alternating shoulder taps, heel taps, LBACs, Carolina Dry Docks, Lunges.

Stow blocks

Mary:

Flutter Kicks 24 – IC

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: stay hydrated and don’t wait until workout to drink.

Moleskin:   Continuous 45 min workout covered all the bases with a wide selection of exercises and running.  Did not have a workout prepared but relied on PAX to provide their inputs.  So don’t be afraid to Q even if you don’t have a prepared workout.  Something will emerge!

Mobo sees Double

  • When: 20220301
  • QIC: Motherboard
  • The PAX: Bluegrass, Snapchat, PInk Slip, Century, Wambach


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The Q ushered in March like a lion going for the double block solution.

WU: TTT, Monkey Humpers, SSH

THANG:  Grab 2 blocks, farmer’s carry, and follow the Q to the back parking lot.   Routine was to perform 10 of an exercise with block, cusak one of the blocks to the other end of parking lot, perform 10 of second exercise and return leaving block at other end.  Rinse and repeat (5 sets) with the Pax carrying the block back to start upon completing last set.

Exercise #1:      Damn Its / Curls for Girls IC

Exercise #2:    Overhead Press  /  Blockees

Exercise #3: Squats /

Farmer’s carry blocks back to flag, take a short lap around the tennis courts.

Double block routines:

Box Jumps x20 OYO  (modify with step ups if necessary)

Abyss Merkins x15 OC

Tricep Dips x20 OC

Stow blocks

Mary: WWI Situps x25 OC, Flutter Kicks x20 IC, Plank for 1 min.

Namerama, numberama, announcements, pledge, prayer requests

Moleskin: Surprise visit from Wambach.  Mobo inherited the Q on short notice and had to scramble to come up with something different.  When that happens, you never know what your going to get.   I think the 50 blockees resulted in some mental hate mail towards the Q.

Slay the Bear

  • When: 20220224
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Cheetah, Snapchat, Masterload, Space Balls, Wingnut, PInk Slip


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Weather: Low 70 and not humid – perfect for an ass-whooping.

Warmup:  TTT x10, Side Squats x10, Titty Twisters x 10, Pay It Forward Burpees x10

Thang:  Grab a block  and return to flag

In solidarity with the Ukrainians, the PAX was tasked with slaying “The Bear” which is the symbol for Russia/USSR for centuries.

Bearpees:  Bear crawl in a straight line and do burpees on Q command

Russian Twists x 2o IC

Bears and Blocks:  Drag block while doing bear crawl to a specific location and back

Russian Twists x 2o IC

Bearmuda Triangle:  PAX lined up at one of three locations in shape of triangle (3 at each corner).  Do 10 Merkins, bear crawl to next corner, 10 merkins, bear crawl to next corner, 10 merkins, bear crawl back to starting corner, 10 merkins.

“Ring of Fire” Exercises  (PAX holds a position while each person performs an exercise x10)

Cusak / Overhead Press

Al Gore / Jump Squats

Crab Hold / WWI Situps

Plank / Merkins

Boat/Canoe / Russian Twists

Bear Hold / Carolina Dry Docks

Bear Crawl around “Ring of Fire” and return block to Shed.

Mary: Control Freak Merkins x 10, Pickle Pounders x 20, Bear Hold with Q commanding PAX to lift arms or leg in position.

Namearama, Announcements, Pledge, Prayers

Moleskin: Had to focus on upper body and core after Tuesday’s Microwave leg punishment at Accelerator.  It seemed like a lot of time was spent in bear holds or bear crawls for some reason.  That does take a toll on the arms and shoulders.

Devo: James 4:17 “So for one who knows the right thing to do and does not do it, it is a sin.”

 

 

Dora, dora, dora

  • When: 20220201
  • QIC: Motherboard
  • The PAX: Bellator, Century, Masterload, Pink Slip, Snap Chat


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Intro: Last minute sub for Chedda had Mobo scrambling for a meaningful workout.  After 3 years of Qing, Mobo decided to finally resort to doing a dora.

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

Weather: workout worthy

COP: Mountain Climbers x 10 IC, LBAC x 20 IC, TTT x10 IC

The Thang: Grab a block and mosey over to open area.   Basic Dora doubling up Pax.  One runs to sidewalk and perform 5 burpees and returns.  Second performs exercise.

Overhead Press (100 count)

WWI Situps (200 count)

Squats with block (300 count)

Curls for the Girls (200 count)

Damn Its (50 count)

Stow blocks and return to flag

Mary: Boat/canoe, Denise Austins, Pickle Pounders, Monkey Humpers

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Moleskin: Tried to live up to a Chedda Tuesday workout.  The burpees added an interesting twist to the dora which was not well received by the Pax.    The saving grace was that it was February, not July.

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

Tour de Ville

  • When: 20210805
  • QIC: Motherboard
  • The PAX: Chedda, Masterload, Century, Pink Slip, Placebo, Defib


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Conditions: Humid but who cares and so what?

FNGs: None

COP: TTT x10 IC; IMP Walkers x10 IC; LBACs x25 IC;

The Thang:
– Took a mosey around Summerville outside of the AO and stopped in various places to perform work.
– Stop 1 (parking lot at Senior Center):   Merkins x 25, Squats x 25
– Stop 2 (Laurel St): WWI Situps x 25, Carolina Dry Docks x 25
– Stop 3 (SCE&G Bldg on W Luke Ave):  One the wall, Derkins x 20, Monkey Humpers x 25.
– Stop 4 ( CRESCOM Bank on W 1st North): Flutter Kicks x 25, Alt Shoulder Taps x 25
– Stop 5 ( Public Works Bldg on N Cedar): Tricep Dips x 25, Bear Crawl around top of fountain wall, Bear crawl around top of fountain wall in opposite direction.  Due to emergency vehicle sirens, we all did 10 burpees.
– Stop 6 (Fire Dept on W 2nd St): Diamond Merkins x 25, Heels to Heaven x 25.
– Stop 7: (Doty Park Pavillion): Step Ups x 20 each leg.
– Stop 8: (Return to Flag): Mary

Mary: Pickle Pounders x 25, Big Boy Situps x 20, Heel Touches x 25

Pledge and COT

Devo: Be careful out there.   Working out hard in extreme heat and humidity for long periods of time can get you in trouble.   Don’t “push through it” if you don’t feel well.  Heat stroke can affect even the most fit of athletes.   It is no joke.

Moleskin: It was time to leave the confines of Doty and see the world before the gloom takes over in the next few months.  We actually witnessed Defib’s legs! Yes, he wore shorts.  Go figure.  We put on a show for the diners at Five Loaves.  I am sure we became a topic of discussion.  F3 advertising at its finest.  We all looked like we came out of a lake when we were done.  Deceivingly humid.

Final tour de Sakrete 13

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib


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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 80’S AND SUNNY!

FNGs: None today

COP:  10 TTT IC, 10 Hilbillies IC, 10 LBAC forward and 10 reverse, 10 over head clap, 10 moraccan night clubs

Thunderstruck plank merkins  (run on this one is going to be from the grass by where the blocks are store over to the sidewalk in between tennis courts and back)

The Thang:

Separate in two groups.  Group 1 begins jog around the long part of the park.  Group 2 goes the opposite direction.  When the 2 groups meet up execute the following

5 burpees IC; 10 merkins on Q, 15 WW1 situps on Q, 20 squats on Q, 25 LBC on Q.  Continue running the same direction.  Every time you meet up do the exercises.  Rinse and repeat for 4 meet ups.

Stay in your groups and meet on the road that runs in front of the senior center.  Group 1 heads around the block in one direction while group 2 heads the other.  Indian run race.  Finish line is the entrance to Doty park parking lot on Hickory.  Stop Indian run and enter park.  One lap around the park at your pace.

1 minute and half of WW1 Situps.  One set of failure.

Mary: Thunderstruck plank merkins.

Numberama: 12

Namerama: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib, Sakrete

Pledge and COT

Announcements: Charleston Stair climb.  Father’s Day workout is in the works.  Memorial Day Murph.  Follow the page for future updates.  

Devo: Gave my testimony again.  Keep pushing gentleman.  This group works.

Moleskin:   The few times I have either Qed or attended a BC @ Accelerator we have met in the grass on the far side of the park near the gazebo.  Well there were kids practicing soccer there.  Would have been difficult to do a BC with them there so we relocated to the grassy area by where the blocks are stored.  My first time Qing 2 workouts in a day.  However, that wasn’t the greatest feat of the day.  Cheetah attended 3 BCs and a liquifaction.  BJDDAL (Bedrock-Jones DD, Accelerator and Liquifaction)  Dude is a stud.  Speaking of studs.  THREES COMPANY HELD PLANK FOR 4 DIFFERENT PLAYINGS OF THUNDERSTRUCK WITHOUT BREAKING PLANK ONCE!  A record that can only be tied.  Great work men.  Always enjoy posting at accelerator just rarely works out with my schedule.  It is a different animal working out in the afternoons.  I’ll take the sun not being out.    Thanks again for playing along gentleman!!

Door #1

  • When: 20210225
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker


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Conditions: High 60’s and dry!

FNGs: None

COP:  TTT (Slow and double cadence), Groiners, LBACs, Pay it Forward Burpees x10

The Thang:

At Flag: Tempo Merkins x20, Monkey Humpers x20, WWI Situps x25.   Mosey long way around outside of park to Block Shed – Get Block

At Block Shed Area:  Up and Overs x20, Flutter Kicks x25, Tricep Dips (or Extensions) x20, Carolina Dry Docks x20.  Mosey long way back to flag.

At Flag: Alternating shoulder taps x20, Mountain Climbers x20, Iron Cross x25, Foxhole (WWI roll left to Merkin, back to WWI roll right to Merkin) x10. Mosey long way around outside of park to Block Shed

At Block Shed Area: Overhead Press x20, American Hammers x20, Damn Its x25, Grave Diggers x10.   STOW BLOCKS.  Mosey long way back to flag.

Mary: Deconstructed Burpees x10, Heels to Heaven x20, Flutter Kicks

Numberama: 10

Namerama: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker

Pledge and COT

Announcements: Rotating Q at Faultline Saturday 0600; Still opening for Bedrock P200 team

Devo: If you want change around you in your job, family, friends, start with yourself first.  Look at what you can do.

Moleskin: the Door #1 (Mobo) or Door #2 (Cheetah) to Q turned into only Door #1 (Mobo) since Cheetah thought he might be late.  Imagine that! So the Pax had no choice.  Everyone was better for it.

Moboympics – You win by showing up

  • When: 20210126
  • QIC: Motherboard
  • The PAX: Placebo, Pink Slip, Defib


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Conditions: Dark, Rainy, but warm for January

COP: SSH x20 IC; Imperial Walkers x 10: Mountain Climbers x10 IC

The Thang:
Mustered under the pavilion near the block shed.
Plan of attack:  One Pax farmers carries 2 blocks around perimeter of tennis courts while rest of Pax performs exercises until 6 is in.  Rotate and repeat.

Exercises: Abyss Merkins, Step Ups, Tricep Dips, Derkins, Flutter Kicks, Squats, Mosey around park, 10 pay-it-forward Burpees, Monkey Humpers, Overhead Press, Freddie Mercs, Curls for Girls, Iron Crosses, LBCs, Bobby Hurleys, Lawn Mowers

Mary: LBACs

Numberama: 4

Namerama: Placebo, Pink Slip, Defib, Motherboard

Pledge and COT

Announcements: Rotating Saturday workout at the Ditch.

Moleskin: Last minute substitute Q for Cheetah didn’t allow me to do my normal planning for the Q and with the thunderstorms I had to be very flexible.  With a good mix of arms, abs, and leg exercises, the periodic farmers carry really made the arms scream for mercy.  And yes the pay-it-forward burpees were cashed in with a bunch of sirens going off shortly after.  With Pink Slip gunning for the weight loss prize and opting out, there was plenty of bourbon balls for the Pax as their reward for a good push.  Some of the best Qs are spontaneous.