Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Microwave’s Timer Set For 60

  • When: 20200215
  • QIC: Microwave
  • The PAX: Placebo (R), M&M (R), Cheetah


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The following is a copy and paste of Microwave’s Q. Please enjoy.

Intro: On a brisk sunny morning the pax did a quick warm up followed by some staying alives to elevate the heart rate and keep warm. What followed was a total body progressive work out followed by some terrible core chiseling moves….you’re welcome!

Warm up: Side straddle hop followed by thru the tunnel into some staying alives, and lastly, little baby arm circles

Thang: Progression!

Curls for the girls
4 count up & down curls
Bicep block hold

Walk with the blocks overhead
Up & overs
4 count over head press

Hip ups
1 leg tricep dips (R then L)
Hip up hold

Squats, squats with ground touch, squat pulse, squat hold
Merkin, 4 count merkin, 2 count merkin
Lunge walk, split lung R & L, split lunge pulse R & L, split lunge hold,
Calf raise R then L, calf hop R the L

Peter Parkers, Supermans, Ironmans, Superman with a lat pull down, Ironman with a pulse

Mary: 5 full minutes of low plank moves working the obliques and testing the limits of everyones core and glutes

Numberama 4

Namerama: Microwave, Placebo (R), M&M (R), Cheetah

Pledge Prayer Annoucement

Devo: Do what you say you’re going to do. Be true to your word.

Moleskin: M&M was kind enough to tell use how the body doesn’t bend or stretch well in your 50s. Placebo was unhappy with the pace of a progression work out, so we ran an extra staying alive for him. He also informed that Ironman was more badass than Rocketman. Nobody argued or refuted his statement

Cheetah’s Moleskin: Microwave did a great job for his first full Co-Q on a Saturday no less. I know it was good because right as I stood to leave from coffee, the sweet sweet pain from those damn lunges hit hard.

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?

Absolutely Abtastic

  • When: 20200206
  • QIC: Cheetah
  • The PAX: Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)


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Intro: We all know the order. You do a warmup then the workout and finally Mary. However, what if we changed the order? Well here ya go!

Weather: Cool for the core

FNGs: None

Warmup: What is normally the THANG

Merkins x15 On Q

Squats x15 on Q

Go grab a block

THANG: What is normally Mary

Abs Abs and more Abs. Several different exercises were performed as many times as YHC felt were necessary. Sometimes a slow 10 others a quick 40. 100 Flutterkicks were done

In no particular order

  • Dying Cockroach
  • WW1 Situps
  • Box Cutters
  • Damn Its
  • Iron Crosses
  • Heel Touches
  • Planking Shoulder Taps
  • Ring of Fire Merkin (holding a plank while you wait, 10 Merkins OYO when it was your turn)
  • Freddie Mercury
  • The full extension LBC, (called BBC for Big Baby Cruches by one of the 2.0s. Adults got a laugh, one dad had some explaining to do)
  • Wipers
  • American Hammers
  • Elf on the Shelf
  • Flutterkicks one round of 40 another of 60
  • Hundreds

MARY: Normally the Warmup

LBACs forwards and backwards x15 IC

Numberama: 12

Namaerama: Cheetah, Gypsy, Masterload, Creeper, Spaceballs, Wingnut, Motherboard (R), Placebo (R), Green Thumb, Ro Sham Beau, Zamboni, Spooky (R)

Pledge Prayer Annoucement

Moleskin: Masterload’s 2.0s mistakenly stated they had something to eat before coming out to Accelerator. While running would make them Merlot, YHC prefers the beat down fashion of making them regret thinking my Q’s  are easy enough to do that. All had. Some broke wind…quite loudly. And we all got better.

Double Trouble at Accelerator

  • When: 20200123
  • QIC: Motherboard
  • The PAX: Masterload, Spooky(R), Dreamer(R), Placebo(R), Cheetah, Masterload, Creeper, Space Balls, Wing Nut, Ro Sham Beau, Johnny 5, Rush, Flip, Zamboni, Iron Spouse


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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: No friggin excuses

FNGs: No FNGs

Disclaimer: 

COP:

TTT 10x, SSH 10x

The Thang:  Motherboard has a thang for micros.  We honored “Moore’s Law” the F3 way.  If you don’t know about Moore’s Law, look it up.  The theme was for each subsequent exercise, double the count.   Once we reach 128 we team up with partner and did the exercise Dora style with one person doing the reps and the other running to opposite side sidewalk, performing 5 jump squats and running back.  

Mosey to get blocks and return to open area in front of tennis courts.  Line up according to age.

  1. Plank (2 minutes)
  2. 4  Manmakers IC
  3. 8 Tricep Extensions OC
  4. 16  Damn Its OC
  5. 32  Flutters Kicks IC
  6. 64  Curls for the Girls  OC
  7. 128 Merkins OYO Dora
  8. 256 WWI Situps OYO Dora
  9. 512  Overhead Press OYO Dora

Return Blocks to shed and return

Mary: 

LBACs  (until time was up – just in case any one of the PAX’s arms were not screaming yet)

Numberama: 16

Namerama And Pledge: Done

Announcements:

Convergence Jan 25th at Doty 7:00, party at Ponds starting at 5 with Shortcake Food Truck.  Please HC.  If you are not running P200, please sign up on event page and go to P200 website and sign up.

Prayers and BOM : 

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

Devo:

Moleskin:  

Another great turnout at Accelerator.  Had a cameo appearance from Major Dad.   Not enough time to get through the last exercise.  The PAX was grateful for the clock.   Good to see Johnny 5 back.

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.

The Slide on the playground is really really fast

  • When: 20200106
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker,


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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 but dry.

FNGs: Does Shortcake count?

COP:  10 TTT IC, 15 LBAC forward and reverse, 15 over head claps, 15 moraccan night clubs.  Gather on patio

The Thang:

Mosey to the point of the triangle island nearest the Senior community.  YHC briefed PAX on what the basic idea would be then did the first round of exercises IC.  1 LBC IC.  Mosey to next point furthest from the farm house.  1 Squat IC.  Mosey to next point beside farm house.  1 merkin IC.  Mosey to play ground.  1 Burpee.  Bear crawl to the stairs of the playset.  1 WW1 situp.  Up the stairs and down the slide.  1 Hand release merkin.  Lunge walk to gate of playground and head back to point nearest senior community.  Increase reps to 2.  Rinse and Repeat adding 1 rep each rotation until time called.

0538 called for everyone to meet at Pavilion.

Mary: Thunderstruck plank merkins.

Numberama: 14

Namerama: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker, Sakrete

Pledge and COT: We did that loud and proud 

Announcements: Anniversary Convergence and party 1/25/20.  Convergence will be that morning at 0700 at Doty Park and then Party at the Ponds at 1700.  Bring your families to the party and BYOB.  Shortcake will have his food truck on site.

Devo: YHC took a minute a spoke on the passing of my grandmother on New Years Day.  Never miss an opportunity to say Goodbye to someone you love and let them know how much you love them.  Tomorrow is not guaranteed.  She celebrated her 88th birthday on Monday and by Wednesday evening she was gone.  Don’t take tomorrow for granted.

Moleskin:   This was a fun one.  That PAX quickly figured out how to apply the brakes on that slide.  That thing would launch a little kid in the air.  Might be fun to watch at the anniversary party.  I would nominate my kid but I can’t swing the doctor bills after he is sent into orbit.  Shortcake joined us again and was like he never missed a beat.  Great work fellas.  Thanks for letting me lead.

An F3 Thanksgiving Convergence Without Football Is Like Thanksgiving Without The Turkey

  • When: 20191128
  • QIC: Hot Spot
  • The PAX: Goose, Cheetah, Adjustment, Stalker, High Stick, Hospice, FNG(Cross Hairs) Sugar Mountain, Wolverine, Streaker, Raw Hide, Mayhem, Grits, Waldo, Double Trouble, Mary, Splinter, Grasshopper, Space Cowboy, Tinder, Old Flame, Manana, Placebo, Hot Spot


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Conditions: 48 degrees

Count: 24 Pax – with one FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC

3/4 mile Indian run with football.

Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.

Sand bag relays up and down the field.

1st – 40#, 2-60#, 80#

2nd – 30#, 2-40#, 2-60#, 80#

3rd – 30#, 2-40#, 2-60#, 80#  2 minutes and 9 seconds for the best time!

Mary – 51 Flutter Kicks IC, Guantanamo Bay

COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.

 

 

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.

Tango Tuesday x2

  • When: 20191029
  • 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: Humid with the threat of rain, therefore no Mom Swap

FNGs: No FNGs

Disclaimer: No dancing experience required

COP:

TTT 10 IC

LBACs, OH Claps, LBACs IC

Imperial Walkers  IC

 

The Thang:

Mosey to get blocks and return to end of open area.  TANGO in F3 land means finding interesting exercises that start with the letters T A N G O.  Motherboard dug deep into the F3 Exicon to find some of these.  Twist: Pax had to guess what next exercise would be – a correct response would get the HIM a trip around the park instead of having to endure the exercise.  Needless to say, PAX did a poor job of guessing.

T: Tempo Merkin (3 count down, 1 up) x15  OC

A: American Hammers IC

N: Newton’s Cradle (Plank with extending L/R Arms) IC

G: Ground Pounder (Chest Press then waist squat block to ground) IC

O: One Legged Burpee (Alternating Legs) IC

 

Reward for completion:  2x Indian Run around park

 

T: Tunnel of Love (Pax plank together, crawl under) Repeat until exhaustion

A: Annie (Plank – wipe with L, wipe with R) pretend to wash floor – OC

N: Not so Lazy Boys (On 6 legs extended, recline back, twist L/R) OC

G: Gorilla Humpers (Monkey Humpers but wide stance) IC

O: Overhead Press OC

Return blocks to shed and complete run around park back to flag

 

Mary: 

Sorry Mary, no time for you.

Numberama: 8

Namerama And Pledge: Done

Announcements:

Thanksgiving convergence

Lots of runs coming up: Sweet Tea, Drumstick Dash, Kiawah, Cocoa Cup

Prayers and BOM : 

 

Devo:

 

Moleskin:  

Pax mentioned it takes 2 to Tango so we made sure we did the TANGO twice including 2 laps of Indian Run.  Also grumbling about wierd routines and trying to “out-wierd” Mom Swap.   I have to say the Tunnel of Love was a crowd favorite even without much rain.

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.