Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

If you moved this workout to the shelter I would have been pissed Stalker to YHC

  • When: 20210213
  • QIC: Sakrete
  • The PAX: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni


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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: Cold and rainy to begin with moving to just cold.

FNGs: Did you just see the weather?  They ain’t coming out

COP:  TTT x 15 IC, LBAC forward and reverse x 15 IC, Hillbillies x 15 IC.

The Thang:

Line up on sidewalk around the circle @ the flag.  Reverse Indian Run (Lead man takes a lap around the circle while the remaining PAX sumo squat.  Once he makes it around to the back of the line the next man goes).

One mile run for time.  Once back at the flag circle back and find the six.

Set of 7s.  Squats and Calf Raises on Q.

Indian run to the picnic shelter closest to flag.  Set of 7s.  Dips and Carolina Dry Docks on Q.

Jail break to baseballs at the entrance.

Set of 7’s.  Incline and Decline merkins on Q.

Mosey to top parking lot by fire station.

Set of 7’s.  WW1 sit ups and LBCs.

Mosey to scoreboard at back of park.

Set of 7’s was audibled here for “time”

Mosey to whiffle ball field and line up on baseline

Set of 7’s.  Squats and Calf raises.  OYO.  After doing 1 squat bear crawl to the pitchers mound and lunge walk to other baseline then complete 6 calf raises.  Lunge walk to pitchers mound and bear crawl to other baseline.  Called audible for time about half way through.  Cut the field in half and completed set of 7’s at baseline and pitchers mound.

Indian run back to flag.

Mary: WW1 situps OYO until time.

Numberama:  8 

Namerama: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni, Sakrete

Pledge and COT

Announcements: Men’s hike being postponed to mid-late April.

Devo: Lets go have coffee and convo @ Starbucks.

Moleskin:   Upon arrival it was raining.  Had been all night and it was cold.  During warm ups YHC mentioned to Stalker that he had contemplated calling audible on entire workout and moving it to the shelter.  Immediatley Stalker said, “If you would have moved to the shelter I would have been pissed”.  I got up @ 530 in the cold and rain and came out here… make it worth it.  I hope I accomplished that task.  Good to see Snooki back on this side of town.  He had to catch an early morning flight from Monks Corner to make it on time.   If you notice part of the workout was adjusted due to “time”.  Yea that was because that particular set of 7s was absolutely brutal.  Time wasn’t the issue.  If you can’t do it don’t Q it.

In the preblast YHC urged for 100% participation at coffeteria.  We accomplished that-ish.  Zamboni couldn’t make coffee but Borland showed up to replace him.  Everyone else made it. Good conversations were had.

So Many Activities

  • When: 20201203
  • QIC: Motherboard
  • The PAX: Placebo, Hacker, Masterload, Cheetah


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Conditions: Upper 40s, dry and dark.

FNGs: none

COP: TTTx10, Imp Walkersx10, LBACs, Mosey/Indian Run around Doty to the block house. Grab blocks and one log. Return to open area.

The Thang:

Pax does rotating exercise while one of Pax flips log 10x out and 10x back.

Exercises: Ovhd Press, Curls, Merkins, Flutter Kicks, Jump Squats, Damn Its, Monkey Humpers, LBCs, Mountain Climbers, LBACs

After 1st rotation of exercises completed, take mosey around park. Return and repeat rotating exercises.

Mary: Flutter Kicks until time up.

 

LOG RACING

  • When: 20201107
  • QIC: Sakrete
  • The PAX: Placebo (R), Mad Dog, Fish N Chips, Three's Company, Sugar Mountain, Cheetah, Repo, Microwave, Grits (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: Low 70’s and muggy

FNGs: Not today

COP:  15 TTT IC, 15 LBAC IC, 15 LBAC reverse IC, 15 Overhead clap IC, 15 Moraccan night club IC, 15 Hillbillies IC

The Thang:

Run around the farmhouse as quick as you can.  First two finished will be team captains (Cheetah and Sugar Mountain)

Indian Run up to Yemasee St and back.

Get logs from back of YHC truck and place on grass beside the patio facing the road.  Each member of the team will flip the log and run to the sidewalk and to the back of the line.  Line continuously moving.  When at the sidewalk flip it back toward the patio.  After you flip run to the patio and then to the back of the line.  Line continuously moving.

Losing team owes winning team 5 burpees.

Captains get your team and the log to the soccer fields by way of the road ASAP.  Once at the soccer field captains select one man to get the log across the field while the remaining PAX gather blocks.

Relay race with the log.  One man carries the log about half way on the field and then sprints back.  Next man sprints to the log and brings it back.  Rinse and repeat until all team members have gone.  PAX did random exercises called by YHC while each team member flipped the log.  Exercises included:  Curls for the girls, tri cep extensions, over head press and lawn mowers.

Losing team owed winning team 5 burpees.

Relay race to opposite end of soccer field and back.  Losing team owed winning team 5 burpees.  Continued the block exercises with PAX not sprinting.

Slow jog around the soccer field.

20 curls for the girls on Q, 20 tri cep extensions on Q, 20 over head press on Q, 20 lawn mowers on Q each side.

Stow blocks and captains responsible for getting logs back into YHC truck.

Mary: Gather at the playground.  20 WW1 situps and go up the stairs and down the slide.  20 LBC’s and back to the bottom of the stairs.  Rinse and Repeat for 12 minutes.

Recover Recover

Numberama: 10

Namerama: Placebo (R), Mad Dog, Fish N Chips, Three’s Company, Sugar Mountain, Cheetah, Repo, Microwave, Grits (R),

Pledge and COT

Announcements: Nov. 21st Ruck for Hunger, Thanksgiving Day convergence and football game,  Dec 10th Christmas drop in @ Stalkers.  Collecting monetary donations for Operation Sweet Tooth @ MUSC, Jan. 9 Anniversary Convergence and Party

Moleskin:   Sugar Mountains team got their asses handed to them over and over again.  When selecting teams it would have probably made things a bit more fair if YHC would have explained what we were going to be doing.  However, all the captains knew was there was log work involved.  Sugar picked his team based on strength while Cheetah picked his on speed.  Cheetah prevailed….every time.  Cheetah’s team even felt sorry and joined in on the last set of burpees.  Lastly, the slide @ the Ponds may be the most fun slide in all of Charleston.

  • When: 20201029
  • QIC: Motherboard
  • The PAX: Placebo(R), Cheetah, Green Thumb, Masterload, Hacker, Creeper, Wing Nut


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Conditions:  Cloudy and slight rain – perfect for a beat down.
Warm Up: SSH, IMP Walkers, TTT
Mosey to shed, get block and meet in Parking Lot.
Workout:
20 Pushups on curb, take lap around parking lot, rinse and repeat x 5
20 Flutter Kicks, take lap around parking lot, rinse and repeat x 5
Mosey w/ block to corner of park.
20 Curls, run to end of sidewalk 20 LBCs, return, rinse and repeat 2x
Mosey w/ block to open area of park.
20 OHP, 20 WWI Sit Ups, rinse and repeat 2x
Murder Bunnies back to flag.
20 Monkey Humpers
Stow Blocks, return to flag
Mary: Pickle Pounders, Protractor
Moleskin: One of PAX who shall not be named was more concerned about keeping dry and clean for Liquifaction than getting down and dirty.  The Q  made sure that didn’t happen.

https://f3summerville.com/2020/10/30/13554/