Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The 90s Were Not What Everyone Thought They Were

  • When: 20200213
  • QIC: Motherboard
  • The PAX: Pink Slip, Rochambeau, Harddrive, Microwave, Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut, Gypsy, Megablock


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Weather: Rather wet but most of us don’t melt

FNGs: None

Warmup: SSH, Imperial Walkers, Abe Vigodas

Started under the Pavillion near the Block Shed.

THANG: Gave the blocks a break even though some of the PAX had to go fetch them because that’s what they are trained to do.   A new twist on the 90s, F3 style had the PAX perform exercise for 90 seconds on Q’s command.  After each exercise, the PAX would run to Pavillion on opposite side of Park and perform next exercise.  Rinse and repeat.

Exercises:

  1. Merkins
  2. WW 1
  3. Jump Squats
  4. Man makers
  5. Box cutters
  6. Monkey Humpers
  7. Bat Wings
  8. LBCs
  9. Tricep Dips
  10. Freddie Mercury
  11. Squats
  12. Burpee
  13. Iron Cross
  14. Step Ups
  15. Alt shoulder taps

Mary:  Saved time for one of my favorites, Planking up for the length of the song R.E.S.P.E.C.T (2:30) with merkins every time you hear “just a little bit”.  Gotta love the Queen of Soul.   Finished up Mary with LBACs.

Numberama: 14

Namerama

Pledge Prayer Annoucement

Moleskin: After several Accelerators focus one on body part (arms, abs, legs), Motherboard did his part to include all of the above and achieve as much pain and subsequent soreness.  A 3 for 1 if you will.   Unfortunately for the PAX time ran out because the next exercise up was the Flutterkick.  Yep, that would have been a just ending but maybe next time?

InQdence

  • When: 20200130
  • QIC: Mom Swap
  • The PAX: Cheetah, Shock Top, Zamboni, Motherboard, Roach, Wingnut, Spaceballs, Placebo, Ro Sham Beau, Hard Drive, Pink Slip, Creeper, Green Thumb, Spooky, Masterload


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Intro: When Mom Swap comes to Q, expect some laughs and good mumble chatter.

Weather: Nice

FNGs None

COP:

TTT, Don Quixote, LBAC (forwards and backwards) x 15 IC

THANG: Mom Swap’s Card Game

PAX are dealt cards. When one PAX reveals his card, Mom Swap uses his cards (Jack – Joker) as a multiplier.

Jack is 2, Queen is 3, King is 4, Ace is 5, Joker is 6

The number the PAX shows also determined the exercise.

#2: Curls, Burpees, Scissor kicks, Shoulder Taps

#3 LBCs, Genuines, Derkins, Squat to OHP

#4 Merkins, Incline Merkins, Damn It’s, Kettle Bell

#5 Tricep Dip, Squats, Elf on the Shelf, Bent Over Row

#6 Lulus, Box Cutters, Half Curls, Step Ups

#7 Chest Press, Flutterkicks, Front Raises, Lunges

#8 OHP, Up and Over, Flutterkicks, Pull Throughs,

#9 Up and Over, Plank, Calf Raises, X and Os

#10 Lawn Mower, WW1 Sit-ups, Weighted LBCs, Tricep Extensions

MARY: No time

Numberama: 16

Namerama: Mom Swap, Cheetah, Shock Top, Zamboni, Motherboard, Roach, Wingnut, Spaceballs, Placebo, Ro Sham Beau, Hard Drive, Pink Slip, Creeper, Green Thumb, Spooky, Masterload

Pledge Prayer Announcement

Moleskin: Mom Swap has a knack  of counting inQdence where something normally done one way he’ll  try it the other. After a good laugh we get right back on track.

 

Bocce Blue Balls

  • When: 20200128
  • QIC: Cheetah
  • The PAX: Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload


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INTRO: YHC played Bocce ball at the convergence party. Then the idea came about. And here we go!

Weather: Nice and cool

FNGs: None

COP:

SSH x15 IC

TTT x15 IC

THANG: Bocce Ball

4 guys run and roll a bocce ball (4 colors) at a little white ball that was tossed a moment before. Closest color to the white ball determines the category. YHC had a list of exercises to complete when the category was rolled.

Red: Chest Press, Merkins, Derkins, Bent Over Row, OHP, Carolina Dry Dock

Blue: Squats, Lunges, Calf Raises, Step UPS, Lt. Dans, Mtn Climbers

Green: Curls, Tricep Extension, Farmers Carry/Over head claps, Lawn Mowers, Genuines, Dips

Yellow: WW1 Sit-ups, Box Cutters, American Hammers, Heel Touches, Iron Crosses, Damn It’s

MARY: American Hammers till time was up.

Numberama:14

Namerama:Cheetah, Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload

Pledge Prayer Announcement

MOLESKIN: The balls came up blue several times. Legs were hit heavy especially 90 calf raises in cadence. The PAX felt that one throughout the week😈

Soccer Ball of Pain

  • When: 20200116
  • QIC: Cheetah
  • The PAX: Masterload, Motherboard, Hard Drive, Ro Sham Beaux, Pink Slip, Bellator, Spooky, Wingnut, Creeper, Spaceballs, Mom Swap


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Intro: YHC was planning his workout when he remember he had a soccer ball in his car. Add a sharpie and a knowledge of exercises and BOOM workout material

Weather: Nice

FNGs: None

COP: SSH X15. Catalina Wine mixer x10

THANG:

Soccer ball was tossed around to a PAX member. If he dropped it 5 burpees. When he catches it the first thing he sees is what we did. If he saw a Star first PAX choice.
Exercises were done in this style

10, 20, 30, 40, 40, 30, 20, and 10.
comtinued this trend of passing the ball, and doing exercises till time was nearly up.

MARY: Box cutters till time

Numberama: 12

Namaerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Hard Drive, Mom Swap, Pink Slip, Spooky, Ro Sham Beaux, Bellator

Pledge Prayer Annoucement

Moleskin: It was a fun night, Accelerator continues to be the place to be on Thursday nights!

The F3 way to usher in 2020

  • When: 20200109
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), MomSwap, Placebo(R), Bellator(R), Pink Slip, Cheetah, Gypsy, Megablock, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Roach


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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: Dark, dry and kinda chilly = perfect weather

FNGs: No FNGs

Disclaimer: 

COP:

TTT 15x, Imperial Walker 15x, LBACs 15x, Dancing Bear 10x

The Thang:  Routine is 20 exercises of 20 reps each.  Pace was slowed down to inflict more pain.

Mosey to get blocks and return to flag area.

  1. Tricep Extensions OC
  2. Flutter Kicks IC
  3. Up & Overs IC
  4. Boxcutters IC
  5. Carolina Dry Docks OC
  6. Mountain Climbers IC
  7. Iron Cross OC
  8. Overhead Press OC
  9. Monkey Humpers IC
  10. Lawn Mowers OC
  11. Damn Its OC
  12. Merkins OC
  13. LBCs IC
  14. Bent Over Rows IC
  15. American Hammers IC
  16. Curls for Girls IC
  17. WWI Situps OC
  18. Derkins OC
  19. Squats w/ Block OC
  20. Pickle Pounders IC

Return Blocks to shed and return

Mary: 

Howling Monkeys 10x  (until time was up – almost all the way around circle)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, Charleston Marathon this Saturday, Charlie Post 15K on Jan 25th.

Prayers and BOM : 

Prayers for Dry Prime & friend, F3 brothers recovering from injuries.

Devo:

Moleskin:  

Great turnout.  Goal was not to do much running for selfish reasons so made sure time was spent doing exercises nice and slow including all of the exercises requiring thrusting hips which resulted in lots of inappropriate mumble chatter.  Performing the exercises slowly not only increases the burn, but it fosters better form.  After all, it’s not about the number but the quality of the effort.

DORA DORA no Explora

  • When: 20200107
  • QIC: Cheetah
  • The PAX: Gypsy, Mega Block, Creeper, Masterload, Motherboard, Placebo, Pink Slip


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Intro: Mom Swap messaged me asking if there would be any legs during this workout as he wanted to come out. So being the nice (cruel) minded person that I am, I said there’d be no legs.

Weather: Cool

FNGs: None

COP: TTT and Imperial Walkers x 10 IC

THANG: DORA

No running, just switching exercises with partner.

Merkins 300 as a team. When one person is on Merkins, the other does 30 curls. Continue a swapping once the 30 curls are done.

OHP 300 as a team. 30 Dips on the wall for the man not doing the OHP. Swap

Bent Over Row 300 as a team. 30 Chest Press for the other guy. Swap.

MARY:

Planking shoulder taps x15 IC

Combo of a WW1 and an Iron Cross, slow 4 count x7 (time expired)

Numberama: 8

Namerama: Cheetah, Motherboard, Pink Slip, Placebo, Masterload, Creeper, Gypsy, Mega Block

Pledge Prayer Announcement

MOLESKIN: Although he wasn’t there, Mom Swap was missed in not 🖕🏼 Way but several different ways by the PAX. They really can’t wait for his return to the gloom.

 

Accelerator meets Rocky

  • When: 20191121
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Harddrive, Pink Slip, Masterload, Creeper, Space Balls, Wingnut


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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: Dark, dry and sorta chilly but who cares?

FNGs: No FNGs

Disclaimer: One armed pushups optional except for Placebo

COP:

SSH 15x IC

LBACs 15x each direction IC

Mountain Climbers 10x  IC

The Thang:

Mosey to get blocks and return to flag.  For the younger PAX, Rocky was just “a movie” but for us seasoned HIMs, it was the thing.    Fortunately for the Q, the F3 Exicon contained a few documented “Rocky” exercises such as the Rocky Balboa, Butkus, and Apollo Creed Burpees that were considered.  But we did learn how to spell ROCKY BALBOA with the following routine:

R:  Rocky Balboas (curb kickers) 106 OYO- Stallone only had $106 to his name when he wrote the script

O:  Outlaws (circle flutters) 15 IC- All Rocky fights except one went all 15 rounds.

C:  Contra Burpees 7 OYO  (increasing # Merkins) 7 – There were 6 Rocky Movies plus Creed which technically is not a Rocky movie but more is better

K:  Knerkins (knuckle Merkins) – until you can’t – substitute for Apollo Creed Merkins

Y:  Iron Crosses 28 OC – Fight rehersals for Rocky took 4 weeks or 28 days.  Hey – couldn’t find a good “Y” Exercise in the Exicon so “I” was next best choice – ROCKI

B:  Blockees 16 OC – Stallone tore his right pec during filming – took 160 stitches under right arm.  1 Blockee per 10 stitches.

A:  American Hammers 30 IC (Rocky’s famous run through Philly was 30+ miles.

L:  Lt. Dans w/ block 15 IC (Each movement Left, right, squat counts as 1 for 45 total) Inspiration for Rocky 6 was George Foreman winning HW title at age 45!

B:  Bobby Hurleys 15 OC

O:  Overhead Press – 43 OC.  Rocky released on Nov 21, 1976, 43 years ago.

A:  Alphabet (on your 6)  use legs to spell out alphabet – OC

Couldn’t forget Rocky’s dog Butkus:

Butkus – Rapid step ups on horseshoe walls.  This was a timed event  OYO until Q stops.  Butkus was Sly Stallone’s real dog.    This was done in conjunction with the Rocky Theme Song.

Return Blocks and mosey long way around park back to flag.

Mary: 

For duration of playing the song “Eye of the Tiger”, PAX planks until failure, then does squats till end of song.  A

Dying Cockroach, Protractor to finish out the time.

Numberama: 10

Namerama And Pledge: Done

Announcements:

Thanksgiving convergence, Drumstick Dash, Kiawah, Cocoa Cup

Prayers and BOM : 

Mom Swap has knee surgery next Tues, prayers for Dri Prime’s family who lost a young cousin. Masterload has important test coming up and Harddrive is looking for full-time IT position.  Just graduated with Masters Deg.

Devo:

Moleskin:  

Recommended to our youngers that they watch Rocky for a good old fashioned “Cinderella Story”.  Only Placebo proved he can do the Apollo Creed Merkin.  Give that guy some RESPECT.  Q had to show up PAX by being able to hold Plank for entire length of “Eye of the Tiger”, 4:11.

Blackjack Merk/Up

  • When: 20191017
  • QIC: Motherboard
  • The PAX: Placebo (R), Zamboni, Cheetah, Masterload, Creeper, Space Balls, Wingnut


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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: Thankfully cooler

FNGs: No FNGs

Disclaimer: Modify as needed

COP:

SSH 10 IC

Abe Vigoda 10 IC

 

The Thang:

Having difficulty coming up with something unique, what’s better than going to F3 Nation and finding a tried and true routine.   So I found a Blackjack routine which is similar to “11s” where you do one exercise 20x run to second spot and another exercise 1x (21 total).  Rinse and repeat with descending/ascending counts.   We started out with the first two exercises (Merkins and WWI Situps) where the PAX completed at grand total of 210 Merkins and 210 WWI situps.  With some time to spare we rounded out the workout with a series of 21 count exercises as follows:

  1. LBACs   21x IC
  2. Overhead Claps 21x IC
  3. Flutter Kicks 21x IC
  4. Iron Crosses 21x OC
  5. Some kind of Squat Hops 21x IC led by Zamboni
  6. LBCs 21x IC
  7. Pickle Pounders 21x IC

Mary: 

See above

Numberama: 8

Namerama And Pledge: Done

Announcements:

Cheetah mentioned some sort of crazy endurance test coming up

Sweet Tea 1/2 Marathon coming up Nov9th.

Prayers and BOM : 

Zamboni’s Mom needs prayers

Devo:

 

Moleskin:  

Wasn’t sure how long the Blackjack routine would take but sure of the muscle fatigue in arms and abs.  No pain, no gain.

7 of Diamonds

  • When: 20191003
  • QIC: Motherboard
  • The PAX: Greenbags, Pink Slip, Masterload, Creeper, Space Balls, Wingnut


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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: 88 degrees and low humidity

FNGs: No FNGs

Disclaimer: Modify as needed

COP:

TTT 10 IC

Imperial Walkers 10 IC

SSH 10 IC

The Thang:

In honor of the MLB playoffs, we attempted to complete the “7 of Diamonds” routine.  Starting at the “flag”, complete a specified exercise at 4 locations (diamond) in area – mosey between locations.  Rinse and repeat 7 times but the count changes as follows (7,14,21,28,21,14,7)

  1. Manmakers  7 count OYO – 28 total
  2. Flutter Kicks 14 count OC – 56 total
  3. Merkins 21 count OC – 84 total
  4. Squats 28 count OC – 112 total
  5. LBCs 21 count IC – 84 total
  6. LBACs 14 count each direction IC – only completed 3 bases. – 42 total

Mary: 

No time for Mary

Numberama: 7

Namerama And Pledge: Done

Announcements:

Liquifaction at Dog and Duck on Saturday 6:00PM

Palmetto 200 – looking for runners 😳😱

Prayers and BOM : 

 

Devo:

Be Humble.  When you lend a hand or offer help, do it willingly with no expectation of payback.

Moleskin:  

Although it was still ridiculously hot in October, a good push by all.

Mom Swap Bday Q

  • When: 20190926
  • QIC: Mom Swap
  • The PAX: Cheeth, Greenbags, Old Flame, Masterload, Creeper, Wingnut, Spaceballs, Pink Slip


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Intro: Mom Swaps bday was Friday so he wanted to lead tonight.

Weather: Nice, and cool

FNGs: None

COP:

SSH x15 IC

TTT x15 IC

Don Quixote x15 IC

LBAC F&B x15 IC

Grab a block and 2 bricks

THANG: Random stuff with partner. For the most part they involve alternating

Flutter Hands (Flutterkicks motion but with your hands while standing) w/bricks x20 IC

Squats w/block w/partner x40 Team

Damn It’s while passing block to your partner x40 Team

Curls w/partner x40 Team

Genuines w/partner x40 Team

LBC w/partner x40 Team

One Arm Curls x20 Each Arm OYO

Bat wings w/brick w/partner x40 Team

Jump Squats w/brick x40 Team

Lulu’s w/partner x40 Team

Merkin w/partner x40 Team

Seal Claps w/brick x40 Team

Chester (laying down, hold block in air bring legs up to chest and then back to straight) w/partner x40 Team

Stow blocks and bricks

Numberama: 9

Namerama: Mom swap, Cheetah, Pink Slip, Greenbags, Old Flame, Masterload, Creeper, Spaceballs, Wingnut

Pledge Prayer Announcement

Moleskin: Happy Birthday Mom (Swap)!! Enjoy 40 and menopause🤣