Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

MLB All-Star Salute at Doty Park

  • When: 20190729
  • QIC: 50-50
  • The PAX: Space Cowboy, Bee Wax, Short Circuit, PTI, Rawhide, Hickory Stump, Beethoven, X-ray, Good Catch


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Conditions:  Unseasonably cool in the mid 60s, a  lovely break from the heat!

Disclaimer: Nope

FNGs: Good Catch

COP:  TTT x 10 IC, BAC (F) x 10 IC, BAC (B) x 10 IC, DQ x 10 IC, High Knees x 15 IC

The Thang:

-Took lap around park; each PAX grabbed 2 bricks and headed to big field

-Completed 2 rounds of the following exercises w/ slightly less reps on the 2nd round; took lap around park in between rounds

A: ATMs – Alternating Shoulder Taps x 15 IC, Tempo Merkins x 10 IC, Merkins x 10 OQ 

L: Louganis x 10 OQ 

L: Low Country Crabs x 15 IC 

S:  Shoulder Raises x 20 OQ

T: Tricep Extensions x 20 OQ

A: Apollo Creed Burpees x 10 OYO  (ended up more like regular burpees!)

R: Rock-a-Bye Babies x 15 IC 

S: Seal Jacks x 20 IC (standing and lying)

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: American Hammers x 20 IC, LBCs x 15 IC

COT

Numberama: 10

Namerama: X ray (R), Hickory Stump, Short Circuit, Space Cowboy, Bee Wax, Beethoven (R), Good Catch (FNG), Raw Hide, PTI, 50-50

Pledge/Announcements/BOM

Devo: William Shakespeare: “It is not in the stars to hold our destiny but in ourselves.” My interpretation is that we ultimately have quite a bit of power to shape our own destiny so we should take that responsibility head on and do the best we can!

Moleskin:  None

 

Easter Convergence- Stations of the Cross

  • When: 20190420
  • QIC: Cannoli, Olaf, Splinter
  • The PAX: Goose, Redo, The Colonel, Churro, Pony, What?!, Spooky, Motherboard, Hickory Stump, Spaceballs, Masterload, wingnut, creeper, Quaker, Flo, Peaches, High Stick, Pretzel, Wreck it Ralph, Show me, Sports clips, B Wax, beanie Baby, Mall Cop, Dabo, Bedpan, Prayer request, Xray, M&M, Flea (FNG), Jester, Whirly Bird (FNG), Peg, Yo Adrian, Mini me, Suds, Dri-prime, popeye, swinger, luigi, chilly-willy, repo, City Slicker, Sakrete, Good Times, Pepe, Caterpillar, cheetah, space cowboy, placebo, nuggets, milton, dowry, Hanging Chad plus 2 of his 2.0s (..........), Bellator, resume, danger zone, dorothy, benefits, jojo, hoffa, PTI, Hotspot


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Conditions: 48 and Chilly

The 15 Stations of the Cross represent events from Jesus’ passion and death. At each station we use our senses and our imagination to reflect prayerfully upon Jesus’ suffering, death, and resurrection.

Station 1: Jesus Is Condemned to Death (COP)

Lord, grant us discernment that we may see as you see, not as the world sees.

15-Side Straddle Hops/ 15-Through the Tunnels

15-Don Quixote/ 15-Burpees

Station 2: Jesus Takes Up His Cross(Mosey to Pit for Blocks)

Lord, grant us strength of purpose that we may willingly bear our crosses each day.

15-Over Head Presses/ 15-Curls

15-Squats/ 15-Kettle Bell Swings

Station 3: Jesus Falls the First Time

Weakened by torments and by loss of blood, Jesus falls beneath his cross

15-Block Press/ 15-Flutter Kicks

15-Tricept Extensions/ 15-Block Get-ups

Station 4: Jesus Meets His Sorrowful Mother

Lord, we give you and praise. Grant us constancy that we may be willing to stand by and care those in need.

15-Merkins/ 15-Mountain Climbers

15-Groiners/ 15-Copperhead Squats

Station 5: Simon of Cyrene Helps Jesus Carry the Cross

(Partner Up for Short Dora)

Lord, Teach us to accept our limitations and with humility to accept aid with good grace when we need it.

100-Merkins Partner Farmer Carries Blocks around the parking lot

100-Squats

Station 6: Veronica Wipes the Face of Jesus

Veronica steps through the crowd to wipe the face of Jesus.

15-Over Head Presses/ 15-Curls

Station 7: Jesus Falls a Second Time

Jesus falls beneath the weight of the cross a second time.

15-Block Press/ 15-Flutter Kicks

Station 8: Jesus Meets the Women of Jerusalem

Lord, grant us gentle spirits that we may comfort those who mourn.

15-Merkins/ 15-Mountain Climbers

Station 9: Jesus Falls the Third Time

Weakened almost to the point of death, Jesus falls a third time.

15-Block Press/ 15-Flutter Kicks

Station 10: Jesus Is Stripped of His Garments

The soldiers strip Jesus of his garments, treating him as a common criminal.

15-Over Head Presses/ 15-Curls

Station 11: Jesus Is Nailed to the Cross

Lord Jesus, we give you thanks and praise for you endured the horror of the nails piercing your hands and feet. May your wounds bring us true healing and peace.

15-Merkins/ 15-Mountain Climbers

Station 12: Jesus Dies on the Cross

Lord, we give you thanks and praise for from the cross you opened the way to eternal life. Grant us perseverance that we may never stop seeking you.

15-Over Head Presses/ 15-Curls

Station 13: Jesus Is Taken Down from the Cross

The lifeless body of Jesus is tenderly placed in the arms of Mary, his mother.

15-Merkins/ 15-Mountain Climbers

Station 14: Jesus Is Laid in the Tomb

Lord, We adore you and we bless you, because by your holy cross you have redeemed the world.

15-Blockies/ 15-Body Builders

Station 15: The Resurrection of Jesus Christ

Lord Jesus, we give you thanks and praise for you have broken the power of death. Fill us with your new life that our lives may glorify you every day.

15-Heels to Heaven/ 15- WWI Sit-ups

Moleskin: Being that this is a silent workout, it certainly deviates from the normal gloom atmosphere; however, I’m sure we can all say that the meaning behind this workout speaks louder than words. Thank each and everyone of you HIMs who attended and stayed behind for some delicious grub prepared by our brothers Hospice, Stalker and Maj. Dad! Living as He intended, in community!




Masterload’s 3rd Q at Accelerator

  • When: 20190411
  • QIC: Masterload
  • The PAX: Cheetah, Mom Swap, Money Pit, Cookie, Chocolate Chip, Dreamer (R), Motherboard (R), Spooky (R), PTI, Wingnut, Churro


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Intro: For his 3rd Q Masterload wanted to give the Pyramid a try.

Weather: Sunny and warm

FNGs: None

Warm up:
TTT X 10
SSH x 15
LBAC x 15

The Thang:
Small pyramid
Merkins x 10 IC
Damn-its x 20 OQ
Curls x 30 IC
Squats x 40 OQ
Overhead Press x 30 OQ
WWI sit-up x 20 OQ
Burpees x 10 OYO

To the tennis courts
Stayin’ alive then 1 min plank
Stayin’ alive then 1 min walk squat

Back to yard for another pyramid:
Modify first slightly to do Curls OQ, all others the same.

Back to tennis courts for another round of Stayin’ Alives.

Finish up with Flutter kick x 20 IC.

Announcements, pledge, prayer request.

Pax: Cookie, Chocolate Chip (2.0), Dreamer (R), Churro, Cheetah, Spooky (R), Motherboard (R), PTI, MasterLoad, WingNut (2.0), MomSwap, Money Pit

Dynamic Duos Take On Jingles Hill

  • When: 20190109
  • QIC: 50-50
  • The PAX: Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-ray (respect), 50-50 (YHC)


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Conditions: Upper 40s w/ a stiff breeze

Disclaimer: F3 is a peer-led workout group that doesn’t exist on paper. Push yourself but don’t hurt yourself!

FNGs: Baywatch

COP:  BAC x 10 IC, TTT x 10 IC, SSH x 15 IC

Thang:

-Partner up, then mosey to cage and grab 1 block per duo

-Mosey to Jingles Hill while alternating cusacking of the block between each duo

-Each round will include 1 PAX running backward up hill, doing an exercise at top of hill, then running forward down hill while their partner performs an exercise

-Round 1- KBSs (bottom) and 15 burpees (top)

-Round 2 – tricep extension (bottom) and 15 (4 ct) flutter kicks (top)

-Round 3 – curls (bottom) and 15 (4 ct) monkey humpers (top)

-Round 4 – bent over rows (bottom) and 15
Makhtar N’Diayes (top)

-Partner block twists x 10 IC

-Mosey back to AO to return blocks and head back to flag

Mary: no time

COT:

Numberama

16

Namerama

Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-Ray (respect), 50-50 (YHC)

Pledge of Allegiance

Announcements

-Picasso’s unofficial 5K prior to Convergence: 1/12 at 6 am

-Convergence: 1/12 at 7 am at Faultline

-Anniversary Party: 1/12 at 6 pm at Dorchester Boat Club

-Given recent potential robbery involving Dri Prime while rucking, Cheetah reminded everyone to ALWAYS be aware of your surroundings!

BOM (led by YHC)

Devo: “If I have seen farther than other men it is by standing on the shoulders of giants.” – Isaac Newton

Moleskin: Great turnout (likely b/c Cheetah tends to brings all the boys out). Also great to have Rib Check visiting from Charlotte. In reference to our mumble chatter about the weather (of course!), here’s an explanation of what 50% chance of rain means….https://www.weather.gov/ffc/pop

Cheetah brings all the boys to the yard

  • When: 20190107
  • QIC: Cheetah
  • The PAX: Smokey, Greenbags, Space Cowboy, Rawhide (FNG), Robo Call (FNG), Adjustment (R), M&M (R), Schrute, Minivan, Caterpillar, TKO, Grasshopper, PTI, Lake Effect (R), 50-50, X-Ray (R), Beewax, Bob Jones (R)


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Intro: YHC put out a preblast and only had 5 HCs. One after another from the gloomy darkness the PAX appeared. Only one block remained when we went to get them😱

Weather: Nice

FNGs: 2 Rawhide, and Robo Call

Disclaimer: Given

COP:

Don Quixote x15 IC

Moroccan Night Club x15 IC

TTT x10 IC

Grab a block

THANG:

round 1: 4 exercises 52 reps each

Squats On Q, Curls On Q, Bent Over Rows On Q, Flutterkicks IC

Lap around

Round 2: 7 exercises 30 reps

Merkins On Q,

OHP On Q,

Monkey humpers IC,

Calf Raises IC,

Dips On Q

WW1 sit-ups On Q

Steps ups 15 each leg OYO

Lap Around

Round 3: 12 exercises 24 reps

Burpees OYO

Lulus On Q

Carolina Dry Dock On Q

American Hammers IC

Bobby Hurley’s On Q

Stow blocks time was up

Pledge Prayer Announcements

Numberama 19

Namerama: A lot

Moleskin: 2 new FNGs were welcomed to a fun Cheetah beat down. Both liked it even though they stuggled (as we all did for our first go round). Also always prepare for the randomness that is the non-HCers.

my thxgiving pre-bday Q

  • When: 20181120
  • QIC: chowda
  • The PAX: motherboard, pti, cheetah, bedpan, masterload, dreamer


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Intro: thxgiving falls on my bday this year so here is my early bday Q

Conditions: 60 and nice

Shortcake Special (Before the BC): none, that i know of

Ruckers: none

FNGs: 0

COP:
TTT 10-ic, flutterkicks 41-ic

indian run around the park on sidewalk and back into park with 2 turns each as the fast indian

The Thang: 
11 for november -22 for the day – 81 for the combined flutter kicks -37 for my age- all exercises done oyo unless specified

11 weighted bobby hurleys , 22 merkins, 37 bent over rows, 11 burpees, 22 2-block bent over rows on q, 37 cftg

tennis courts: 1 min of low plank, 1 min of peoples chair, 1 min high plank, 1 min peoples chair,  3 rung suicide runs

11 abyss merkins, 22 oh presses, 37 2 block shrugs, 11 abyss merkins, 22 lawnmowers (11 ea arm), 37 lunge knee ups

gave a choice to either buddy carry, bear crawl or lunge walk horseshoe loop around 1 set of tennis courts,  pax chose the harder thing and bc\lw while bed pan and i buddy carried with a little bear crawl in to finish as it was a long way to fireman carry

2 Minutes of Mary: 
40 more flutter kicks ic) to finish it off

Numberama: 
7

Namearama:
are you supposed to put peoples full names and ages here to go along with f3 names?

Announcements:
turkey day bc 7 am on my bday-doty park,  LQ @ stalkers house next thursday, parade and christmas party (op sweet tooth)

Pledge of Allegiance: hoo aah!

BOM: (Prayer)
Led by QIC

Devo:
Led by QIC and it was on attitude.  Your attitude does not have to follow your feelings, it can follow Christ who is never changing!  To sum it up.  if you want more, bible app-devo plans-wisdom-attitude

Moleskin: 

this sucked for Q as i have been hampered by foot problems and hadn’t been to f3 in 10 days or so.  was very out of sorts for a little after this personal beatdown

All about the number 7

  • When: 20180817
  • QIC: Minivan
  • The PAX: Next Chapter, 50-50, PTI, Old Flame (Respect), Bob Jones (Respect), and Minivan


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Intro:  6 Strong for Friday at Faultline.  There were seven slots open for the rest of August so we did the BC around the number 7  Awesome work everyone.

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

Weather:  74 and very humid

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

10 SSH IC, 10 LBAC F/B IC, and 10 TTT IC

The Thang:

PAX moseyed to the block pile and grabbed 1 block each and assembled in the tennis courts.  From there we completed 3 rounds of 7’s.

  • Round 1 – Burpees/Hurpees (Hand release merkins), forward and backward bear crawl across the court.
  • Round 2 – Left lateral lunge/Right lateral lunge, forward and backward lunge walk across the court
  • Round 3 – Squats (Narrow, regular, wide)/Curls (bottom to half, half to top, full) cusak back and forth across the court

 

Mary:

21 Flutter kicks IC, 21 Leg raises On-Q, 21 Alt Heel taps IC, 21 American Hammer IC, 21 Box Cutters On-Q

Numberama:

6

Namearama:

Next Chapter, 50-50, PTI, Old Flame (Respect), Bob Jones (Respect), and Minivan (QIC)

Announcements:

Fundraiser for Stringbean’s daughter

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Bob Jones

Staying Alive (formerly known as suicides) Part 3

  • When: 20180810
  • QIC: Minivan
  • The PAX: Caterpillar, Lake Effect (Respect), PTI, Space Cowboy, 50-50, and Minivan


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Intro:  6 strong showed up at Faultline for part 2 of the Staying Alive series.  Everyone seemed to enjoy the cones, blocks, farmer carry, and Cusaks.  Great work everyone.

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

Weather:  74 and very humid

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

10 SSH IC, 10 LBAC F/B IC, and 10 TTT IC

The Thang:

Mosey to cage and each PAX grab two blocks and assemble back at the field in front of the horseshoe pits.  6 Cones have been laid out (approx. 10 yards away from each other) for a Staying Alive format BC.

PAX would farmer carry or Cusak blocks during the rounds

Exercises:

  • Round 1 – Farmer Carry, Standing Oblique crunch 10 reps per side
  • Round 2 – Cusak, Curls 10 reps
  • Round 3 – Cusak, Squats 10 reps
  • Round 4 – Cusak, Dead lift 10 reps

Mary:

Flutter kicks 26 IC

Numberama:

6

Namearama:

Caterpillar, Lake Effect (Respect), PTI, Space Cowboy, 50-50, and Minivan (QIC)

Announcements:

Old Flames birthday bridge run for Children’s charity, Fundraiser for Stringbean’s daughter

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

 

 

Leisurely Mosey Around Doty

  • When: 20180718
  • QIC: 50-50
  • The PAX: Bee Wax, Caterpillar, Space Cowboy, Lake Effect (respect), Next Chapter, PTI, Fidgit, Bellator, Schrute, Grits (respect), Old Flame (respect)


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Conditions: Mid 70s w/ near saturation

Disclaimer: Not given

FNGs: None

COP:  20 Chinooks IC, 20 Hillbillies IC, 20 High Knees IC, 15 SSH IC

The Thang:

-Mosey to cage to get 1 block per PAX

-Mosey to 1st corner and do 20 lawnmowers (10 each side) OYO

-Mosey to 2nd corner and do 20 squats w/ block OQ

-Mosey to 3rd corner and do 20 Kettle Bell Swings OYO

-Mosey to 4th corner and do 20 upright Bert Reynolds OYO

-Mosey to picnic tables and do 40 step ups (no block) (20 each leg) OYO

-Mosey to jungle gym and do 20 derkins (on tire or slide or wherever else) and 20 horizontal pull-ups (wherever)

-Mosey to horseshoe pits and do 30 dips OQ

-Mosey to field and bear crawl b/w light posts and then sprint to other light post and back to starting line

-Mosey back to horseshoe pits and do 20 curls for the girls IC

-Stow bricks and mosey to “flag” (we didn’t actually have one)

Mary: 15 Rosalita Wips, 4 ct IC; 25 LBCs, 4 ct IC (PAX choice led by Space Cowboy); 20 Flutter Kicks, 4 ct IC

COT: Numberama/Namerama/Pledge/Announcements/BOM

Devo: Colin Powell: “If you are going to achieve excellence in big things you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”

Moleskin:  PTI said he “felt good” after the workout. I guess PTI is a real stud…or YHC didn’t deliver enough pain!

11’s and Jingles Hill – Extended Version

  • When: 20180630
  • QIC: City Slicker
  • The PAX: PTI, Thumper (Respect), Space Cowboy, Peaches (Respect), Good Times, Old Flame (Respect), Horshack, Hotwire, Grits (Respect), Bob the Builder (Respect), High Stick, Chowdah


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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: Hot and humid like a sauna

FNGs: None, disclaimer given

Intro: YHC saw that the Q spot was still open and offered to take it if no one stepped up. No one stepped up, so everyone was coming along for the ride.

COP:

  • Thru the tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC

The Thang:

  • Lineup in 2 columns and Indian Run down Hickory towards the train tracks. Stop at the corner and partner up.
    • Stay with your partner the whole time.
  • Long 11’s at Jingles Hill.
  • At the corner of Hickory, perform Burpees.
  • Run to Laurel. Every time you got to Laurel stop and do Pickle Pounders 10x IC.
  • Run to to the top of the hill and perform Squats IC.
  • Once finished, lineup in a single column and mosey back to the flag.

Mary:

  • LBC’s 20x IC
  • Flutter Kicks 30x IC

Numberama: 13

Namerama: PTI, Thumper (Respect), Space Cowboy, Peaches (Respect), Good Times, Old Flame (Respect), Horshack, Hotwire, Grits (Respect), Bob the Builder (Respect), High Stick, Chowdah

Pledge and COT

Announcements:

  • Convergence @ Doty – 7/4
  • Carolina Reaper – 7/14
  • GORUCK TL – 8/10-8/11
  • Old Flame’s Charity Birthday Run is 8/11 starting between 2pm and 3pm. Running 52 miles. Carolina Children’s Charity is what he is raising money for.
  • GORUCK TLL – 10/5-10/7

Moleskin: YHC stepped off at 0430 and got in 15 miles so what’s a few more? We covered a little over 3 miles during the BC and it was a challenge every step of the way for the PAX. It was hot, it was humid and it sure as hell sucked! Thanks for joining me men, we definitely need to think about switching Saturdays BC to 0600 to take away a little bit of the heat!