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.

Mobo Chesto

  • When: 20220315
  • QIC: Motherboard
  • The PAX: Bellator, Bluegrass, Snapchat, Masterload, Wingnut, Placebo, Pinkslip


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Conditions:  Light, breezy, 60s

FNGs:  None

COP:  LBACs x20 IC (fwd and reverse), Mountain Climbers x10 IC, PIF Burpees x10 OYO

The Thang:

Mosey to the block pile and get a block

The theme of the workout was upper body.  Each of the exercises engaged the arms in some way.

Routine was to perform a set of exercises at the flag with the block and then proceed to the 4 corners of Doty Park and perform an exercise at each corner. Rinse and repeat.

Flag Exercises:

Set 1: Blockees x 5 IC, Up&Overs x10 IC, Damn Its x20 OC

Set 2: Blockees x5 IC, Tricep Ext x20 OC, Curls x20 OC

Set 3: Blockees x5 IC, Ovhd Press x20 OC, Bent Over Rows x20 OC

Set 4: Blockees x5 IC, Grave Diggers x20 OC, LBACs x15 IC (F & B)

Corner #1: Merkins x20 OC / Tempo Merkins x20 OC

Corner #2: Pickle Pounders x20 OC

Corner #3: Carolina Dry Docks x20 OC

Corner #4: Alt Shoulder Taps x20 IC

Mary: WWI Situps x25 OC, Flutter Kicks x20, High Plank

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  The Q has been busy building a brick patio so the legs were weak. So why not focus on the guns for the entire workout?   That was the plan.  I promised to make the workout “fun” in the preblast.   Hopefully the Pax thought my idea of “fun” was fun.  If not, their arms look a bit bigger now.

 

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.”

 

 

Impromptu Maximum Destruction

  • When: 20211123
  • QIC: Wreck-It Ralph
  • The PAX: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo


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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: 42. Cold, breezy.

FNGs: nope.

COP:  Grab blocks, Squat Presses through the 5 Principles. If you’re getting up to work out at 0500, you should know why.

The Thang:

In Teams of 2-

300 Curls for the Girls

300 OH Press

100 WWII sit-ups.

One HIM does the work, the other takes a lap around the gravel lot.

Once all groups had completed, a PAX calls his least favorite exercise and moseys to the No Parking sign and back.

Some exercises included- heel taps, squat thrusters, burpees, OH Presses, WWI sit-ups. I’m sure I missed at least 1 other.

Mary: Sally. Led by Mayhem. She’s a total B.

Numberama: 8

Namerama: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for hunger coming up- look for updates on Facebook. Holiday party coming up.

Devo: Leave no man behind, but leave no man where you found him. Check-in on your brothers. Blood, and friends. The holidays can be hard, and you never know what’s going on with people. A 30 second phone call can make all the difference in someone’s world. Don’t be a dick. You can afford some grace.

Moleskin:   That one felt good. It was cold, but we managed to keep moving the entire time.

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!!

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


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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: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

FINAL TOUR DE SAKRETE STOP 10

  • When: 20210424
  • QIC: Sakrete
  • The PAX: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R)


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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 pending rain

FNGs: None today

COP:  10 TTT IC, 10 LBAC FORWARD, 10 LBAC REVERSE, 10 OVER HEAD CLAP, 10 MORACCAN NIGHT CLUB, 10 HILLBILLIES IC, 10 Don Q IC

Thunderstruck plank merkins

Lap around the entire Doty Park at your pace

The Thang:

Partner Up.  Mosey to the parking garage by way of N Hickory, W Luke (Jingles Hill), S Cedar, W Richardson then Central Ave.  Go at the pace of your partner.  Arrive at same time.  Plank until 6.

5 Burpees OYO; 10 merkins on Q, 15 WW1 Situps on Q, 20 squats on Q.

Jail break 1 straight away and bear crawl 1 ramp.

Repeat exercises.

Jail break 2 straight aways and bear crawl 2 ramps

Repeat Exercises.

Jail break 3 straight aways and bear crawl 3 ramps.

Repeat Exercises

Jail break straight aways and walk ramps all the way to the very top

Repeat Exercises

Down the stairs as quick as you are comfortable.

Once at the bottom of the garage move out back to he park in the same direction we got there except this time move as one.  No six and no leader.  One pack

Mary: 25 LBC IC

Thunderstruck plank merkins

Numberama: 12

Namerama: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R), Sakrete

Pledge and COT

Announcements: Inaugural Charleston Stair Climb June 19th.  Get signed up and lets execute

Devo:

You Must
And you must love the LORD your God with all your heart, all your soul, all your mind, and all your strength.’ (NLT) ( Mark 12:30 )

Jesus explains to his disciples that this is the most important of all the commandments! We must love God with all your heart, soul, mind, and strength.  Pray these words over the ones you love. The most important thing we can do in our lives is grow to be people that love God wholeheartedly.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=w7dSjgJdcT

Moleskin:   Time for a field trip.  Took advantage of the hour workout this morning and took a field trip to the concrete beast.  Jailbreaks are a good way to get heart rate up.  So are burpees.  We did a lot.  If I remember correctly Motherboard joined the ranks of people to make it through Thunderstruck without having to run.  Short list.  Thanks for the opportunity to lead

Let’s go to the Replay

  • When: 20210311
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Century


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INTRO: Just happened to be the 35th anniversary of the NFL adopting the instant replay.  YHQ thought we needed to honor this day appropriately by repeating every exercise just to make sure we got it right.

COP: TTTx10, Side Squats x10, LBACs x20, PIF (pay it forward) Burpees x10

THANG: Grab a block and mosey to the grass next to block shed.

High Fives:  Five exercises above the head (Tricep Press x10 twice, Up&Over x10 twice, Ovhd Press x15 twice, Grave Diggers IC x10 twice, TClaps x10 twice)

Mosey with blocks around park to grass between tennis courts

Low Fives:  Five exercises below the waist (Tempo Merkins x10 twice, Flutter Kicks x20 twice, Damn Its x10 twice, Freddie Mercs x20 twice, WWI Situps x10 twice)

Mosey with blocks around park back to flag

Mid Fives: Five exercises b/w shoulders and knees (Monkey Humpers x20 twice, Squats x10 twice, Curls for Girls x20 twice, Bent Over Rows x20 twice, Lawn Mowers(L7R) x10 twice).   We lost Cheetah to an urgent nature call in the middle of this set.

Pax did 2 sets of Tricep Dips waiting for Cheetah to return from the dark hole of dispair.

Stow blocks and return to flag.

MARY: High plank

Announcements, Pledge, Namerama

Moleskin: Accelerator was well represented by the senior F3 Staff.   Need some youth to come out so Cheetah doesn’t feel so young.

DEVO: Meet at Oak Road for a recovery drink

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.