Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I need more Flutterkicks

  • When: 20191123
  • QIC: Cheetah
  • The PAX: Space Cowboy, Sakrete, Mugsy, Threes Company, Motherboard (R), Adjustment (R), Quaker (R), High Water, M&M (R)


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Intro: Sakrete whined and YHC has only been to one BC this week. YHC answered the call to try and make Sakrete merlot.

Weather: Cool, but not cold

FNGs: None

COP:

LBAC x25 IC Forward

Imperial Walkers x15 IC

Over head claps x10 IC

Run around the track long way to get a block.

THANG: 10 to 100

After each exercise is performed, PAX would run down to the other side of the field and back.

10 Catalina Wine Mixer IC

20 OHP On Q

30 Lulus On Q

40 Squats on Q

50 Bent Over Rows On Q

60 Carolina Dry Docks On Q

70 Curls On Q

80 Flutterkicks IC

90 Calf raises (30 in, middle, and out each) IC

100: Hundreds IC

MARY: 25 minutes of it.

Reps were unknown  prior to each exercise. Just went till I felt like stopping.

In no particular order, exercises were called on Q or in Cadence

American Hammers

Iron Crosses

WW1 Situps

Heel Taps

Box Cutters

Supermans

Damn Its

American hammers with block

Freddie Mercury

Dying Cockroach

Do a lap around AO

Partner up and do wind shield wipers (left middle and right) 10 times each person

Flutterkicks w/block 20 IC to get 100 IC on the day.
stow blocks

Numberama: 10

Namerama: Cheetah, Space Cowboy, Mugsy, There’s Company, Motherboard (R), Adjustment (R), M&M (R), Quaker (R), High Water, Sakrete

Pledge Prayer Announcements

Moleskin: YHC loved seeing the look of despair in Sakrete’s face when he realized I wasn’t joking about 25 minutes of Mary. Nearly got him to merlot or cry, I couldn’t tell which. So remember kids, if you want to tag Cheetah in things, but don’t already have the Q, he will take it and Q things you hate doing just because.
 

 

 

Tennis court circuit runs

  • When: 20191005
  • QIC: Grasshopper
  • The PAX: Placebo (R), Quaker (R), Space Cowboy, Three's Company, Mugsy (2.0)


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FNGs:  None

COP:

SSH -20 IC; TTT 15 -IC; Don Quixotes-20 IC

The Thang:

PAX mosey to the tennis courts and line up on the side line.

  • Burpee Suicide Run (1 burpee at start, 2 burpees and mid line, 3 burpees and start line, 4 burpees at end line, 5 burpees at start line – 15 burpees per run) This was done at the start, in-between circuits, and at the end.  Total of 4 runs, and 60 Burpees
  • Squat circuit
    • 25 narrow stance squats On-Q
    • Lateral lunge to next corner
    • 25 regular squats On-Q
    • Forward lunge walk to next corner
    • 25 wide stance squats On-Q
    • Lateral lunge to next corner, lead with opposite foot
    • 25 jump squats On-Q
    • Jail break back to starting corner
  • Burpee Suicide Run
  • Merkin Circuit
    • 15 diamond merkins On-Q
    • Bear crawl to next corner
    • 15 regular merkins On-Q
    • Jail break to next corner
    • 15 wide merkins On-Q
    • Bear crawl to next corner
    • 15 hand release merkins On-Q
    • Jail break back to starting corner
  • Burpee Suicide Run
  • Ab Circuit
    • 10 LBC IC
    • Bear crawl to next corner
    • 10 Iron Cross On-Q
    • Forward lunge walk to next corner
    • 10 Flutter Kicks IC
    • Crab walk to next corner
    • 10 Box Cutters IC, switch direction at mid-point
    • Jail break back to starting corner
  • Burpee Suicide Run

Mary:

Big boy situps- 20 OQ, American Hammers -20 IC (Quaker called this), Tricep dips – 30 OQ (Three’s Company called this)

Numberama:  6

Namearama:  Placebo (R), Quaker (R), Space Cowboy, Three’s Company, Mugsy, Grasshopper

Announcements:  various runs coming up

Pledge of Allegiance:

The Pax

BOM: (Prayer) – Led by Space Cowboy

Moleskin: YHC’s one year anniversary at F3. Glad to be part of this amazing group.

Faultline’s running of the Quake

  • When: 20190928
  • QIC: Cheetah
  • The PAX: Quaker, Three’s Company, M&M, T-ball, Space Cowboy, Placebo,


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Intro: Today is YHC’s birthday, and I felt like leading a workout .

Weather: Cool

FNGs: None

COP:

TTT x10 IC

LBAC F & B x 10 IC

THANG: The Quake

50 Single count LBCs

40 2 count Flutterkicks

30 Squats

20 Merkins

10 Burpees

Run short loop around track

Rinse/Repeat till time is up.

scores were

10 Quaker

10 Three’s Company

10 Cheetah

8.4 Space Cowboy

7 Placebo

6 Tee ball

5 M&M

Numberama 7

Namerama: See above

Pledge Prayer Announcement

Moleskin: No pickle pounders were done this morning. Space Cowboy did sing happy birthday though.

Gambling at Faultline

  • When: 20190907
  • QIC: Wreck-It Ralph
  • The PAX: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three's Company, Minivan, Mugsy (2.0)


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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 70’s, muggy.

FNGs: None brave enough

COP:  TTT x10 IC, LBAC (small, large, forward reverse) x12 each IC

The Thang:

Grab blocks. return to flag.

Roll the dice. Do The Work.

Movements: Dammits, OH Press, Squat, WWII Sit-ups, 8-counts, Merkins

Reps:5, 10, 17, 20, 25, 30

All PAX called the exercise they rolled. After everyone had completed each round, take your block for a short walk around the park.

By my best count there were over 100 dammits, 75 8-counts, and an awful number of WWII’s completed.

Mary: Cusak Blocks back to storage

Numberama: 10

Namerama: Good Times, Quaker (R), Adjustment (R), M&M (R), Space Cowboy, Bob the Builder (R), Three’s Company, Minivan, Mugsy (2.0)

Pledge and COT

Announcements: Walk for Underhand Monday 9/9 @ Fleet Feet, 2nd F at Miler Country Club on Thursday 9/12. All donations are going to support Underhand.

Moleskin:   No one had picked up the Q for Fault Line, so YHC made a guest appearance. I came with 2 wienkies prepared, and gave the PAX a choice. They chose Option 2- which they didn’t know was a roll of the dice. Some PAX won, some lost. But everyone put in he work and got better. Thank you for the opportunity to lead men!

Rollins Edwards and BOMBS

  • When: 20190316
  • QIC: Cheetah
  • The PAX: M&M (R), X-Ray (R), Quaker (R),Tee Ball


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Intro: YHC picked this Q up late Friday night. It was planned to do a BOMBS workout over in the field behind the houses across the street at Doty. After the BOMBS workout was complete, Quaker gave us a little history about (and I hope I’m right about this as it’s been a week basically) Rollins Edwards whom the building where Seismic used to be is being named after.

Weather: Cool

FNGs None

COP:

TTT x10

Imperial Walkers x10

LBAC x15 IC

Grab a block and go to the field

THANG: BOMBS

Partner up. 1 guy lifts, 1 guy runs to the road on the opposite side of the field.

B-50 Burpees

O-100 OHP

M-150 Merkins

B-200 Big Boy Sit Ups

S-250 Squats

Mosey back to flag

Quaker told us of Rollins edwards who was a test subject for Mustard Gas back in WW2. As you can imagine, he went through hell several times over. Not just for the initial gas, but the lasting effects it had on his body. He also suffered prejudices throughout his life and finally passed on at age 93. I’m not able to do him justice on here, but if you want a history lesson, please look him up.

In his honor, 93 Flutterkicks IC were done.

20 Lateral Pull ups OYO

20 Derkins On Q

20 WW1 Sit Ups On Q

20 American Hammers IC

13 Box Cutters IC

Stow blocks recover recover

Numberama:5 (surprise visit by tinker not included)

Namerama: Cheetah, M&M (R), Quaker (R), X-Ray (R), Tee Ball

Pledge Prayer Announcement

Moleskin: There are times that we forget what those in the past went through. We call it simpler times, but those simpler times came with their own set of problems that luckily we don’t have to suffer through.

Saturday Faultline Fun

  • When: 20190126
  • QIC: Minivan
  • The PAX: Robo Call, Spooky (R), Suds, M&M (R), Quaker (R), Adjustment (R), Good Times, Space Cowboy, Muscadine, and Minivan


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Intro:  10 men showed up at Faultline and all put in the work and all got better.  Awesome work everyone.

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

Weather:  36 and cold

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:

SSH Motivator, 10 TTT IC, 15 LBAC F IC, and 10 Don Quixotes IC

The Thang:

PAX first moseyed to the block pile, grabbed one block each and assembled in pavilion by the block pile.   There we did the work.  We alternated Mountain Climbers or Iron Cross between each exercise.  There were 5 exercises, squat with block, dead lift, curl, block shoulder raise, and overhead press.  For all exercises, we did a count of 26 each time.

  • Round 1:  26 reps of each exercise and 15 Iron Cross On-Q or 15 Mountain Climber IC
  • Round 2:  26 reps of each exercise and 10 Iron Cross On-Q or 10 Mountain Climber IC
  • Round 3:  26 reps of each exercise and 5 Iron Cross On-Q or 5 Mountain Climber IC

PAX stowed blocks and moseyed back to the flag.

Mary:

10 Box Cutters IC

Numberama:

10

Namearama:

Robo Call, Spooky (R), Suds, M&M (R), Quaker (R), Adjustment (R), Good Times, Space Cowboy, Muscadine, and Minivan (QIC)

Announcements:

P200 Volunteering, 2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

DEVO:

Joshua 1:9 – Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.

Blockee Construct/Deconstruct Indian Lunge Walk Bear Crawl

  • When: 20181013
  • QIC: Minivan
  • The PAX: Grasshopper, Quaker (R), Good Times, M&M (R), Daisy, and Minivan


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Intro:  6 men showed up at Faultline and all got better.  Awesome work everyone.

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

Weather:  63 and nice

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:

20 SSH IC, 15 Don Quixotes IC, LBAC F IC, and 15 TTT IC

The Thang:

PAX first moseyed to the block pile, grabbed one block each and assembled in the parking lot by the senior center by the first median.  The blockee was broken down to 5 exercises and those were completed in order adding on the next exercise at the next median, forward lunge walking to next median.  Once we finished constructing the blockee, we deconstructed by going in reverse order and backwards lunge walk to the medians.  There are 3 medians and six stops.

Stops and Exercises:

  • Stop 1 – 10 Squats
  • Stop 2 – 10 squats, 10 Groiners (Thrusters)
  • Stop 3 – 10 squats, 10 Groiners (Thrusters), 10 Merkins
  • Stop 4 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters)
  • Stop 5 – 10 squats, 10 Groiners (Thrusters), 10 Merkins, 10 Groiners (Thrusters), 10 Dead lift/curl/overhead press/block back to the ground.
  • Stop 6 – 10 Blockees

PAX stowed blocks and we lunge walked the small loop back to the flag in Indian run format but the last guy would bear crawl to the front and continue lunge walking.

Mary:

55 Flutter Kicks IC

15 American Hammers IC

The 100

Numberama:

6

Namearama:

Grasshopper, Quaker (R), Good Times, M&M (R), Daisy, and Minivan (QIC)

Announcements:

Run4Doug, Old Flame’s firehouse run

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Staying Alive (formerly known as suicides) Part 4

  • When: 20180811
  • QIC: Minivan
  • The PAX: Next Chapter, Good Times, Space Cowboy, Shrute, 50-50, Adjustment (Respect), Thumper (Respect), Quaker (Respect), and Minivan


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Intro:  Part 4 did not disappoint and neither did the PAX.  All PAX completed the Staying Alive around the block in less that 40 mins.  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:

4 Corners Staying Alives: (It has been said that from flag to flag is exactly 3 miles)

The Pax did Staying Alives.   The exercises were 15 squats and 15 2 count Flutter kicks.  All PAX completed this in less than 40 mins.

2 rounds of PAX choice for the remainder of the BC.

 

Mary:

No Time

Numberama:

9

Namearama:

Next Chapter, Good Times, Space Cowboy, Shrute, 50-50, Adjustment (Respect), Thumper (Respect), Quaker (Respect), 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

Double Decker

  • When: 20180526
  • QIC: Cheetah
  • The PAX: Adjustment (R), Peaches (R), Grits (R), Bob The Builder, Chum, Jingles, Quaker (R), Suds, M&M (R), Tee Ball (2.0), Dri Prime, FNG WOO!, FNG Deliverance, Horseshack, Space Cowboy, Agitation, Turbo, X Ray (R), Minivan, Hospise (R), Hotwire


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Intro: YHC saw Saturday was open, and wanted to keep the workout train going. Seeing how everyone liked the Double Deck, YHC thought it’d be fun to do for a hour.

Weather: Not too bad.

FNGs: 2   Deliverance &  WOO!

Disclaimer given by YHC

COP:

SSH x20 IC

Don Quixote x1 IC you are welcome Bob.

High Knees x15 IC

TTT x15 IC

Grab a block and come back.

THANG: Double Deck

For this workout, one deck I wrote 52 different exercises. The other would represent the reps. Every now and again I would pick a PAX to wear my 50# Ruck, and do a lap around Doty. While they did that, we did the exercise OYO till he returned. Any runs involved did not involve reps.

Reps were

2-10 as stated

Face Cards 25 reps

Ace 50 reps

Exercises were in no particular order

1. Melbourne Mum

2. WW1 sit ups

3. Blockies

4. Mtn Climbers

5. Plank Jack + In & Out

6. 100s

7. Box Cutters

8. American Hammers

9. Bert Reynolds

10. Block Drags

11. Donkey Kicks

12. Monkey Jumpers

13. Heels to Heaven

14. Fire Hydrants

15. Lawn Mowers

16. Iron crosses

17. Genuine

18. Weighted Bobby Hurley

19. Wood Choppers

20. Reverse LBCs

21. Toe Taps

22. Jail Break to light post and back

23. Flutterkicks

24. Magoos

25. Derkin

26. Squats

27. Block Overhead Squats

28. LBCs

29. Merkins

30. Close Grip Merkins

31. Merkin Shoulder Taps

32. Step ups on block

33. Pop Tart Merkin

34. Over Head Press

35. Monkey Humpers

36. Glockies

37. High Pulls

38. Bear Crawls

39. Farmers carries (I skipped this one do to lack of blocks)

40. Lunge Walk

41. Burpees

42. Seal Jacks

43. Jump Squats

44. Wipers (grab partners ankles and bring your feet up to them. They push them left or right and you return to the starting position)

45. Tricep Extension

46. Take a lap

47. Tricep Dip

48. Howler Monkey

49. Adjustment’s bodybuilder

50. Kettlebell swings

51. Man makers/ Major Dad’s bodybuilder

52. Curls

Not all cards were drawn. Stow blocks as time expired.

Numberama: 22

Namerama: Cheetah, Adjustment (R), Peaches (R), Grits (R), Bob The Builder, Chum, Jingles, Quaker (R), Suds, M&M (R), Tee Ball (2.0), Dri Prime, FNG WOO!, FNG Deliverance, Horseshack, Space Cowboy, Agitation, Turbo, X Ray (R), Minivan, Hospise (R), Hotwire

Pledge, Prayer, Announcements

Moleskin: Second time worked just like the first. I fell asleep thinking I had 1-3 HCs for today. To see 21 other guys show up is a pretty cool feeling. It might be my largest group of guys that I have Qed. Hope y’all enjoyed it.

Our two FNGs were brought to us by Chum and Dri Prime. Deliverance is from West Virginia. Many names were said, but Adjustment said Deliverance which got a good laugh, and that’s all I need. WOO! is a military man who likes his outdoor activities. We struggled for a bit since Turd Herder got shot down. Suds I live said Nature Boy, and the WOOOs came out. So WOO! He became.

It ain’t over till it’s over

  • When: 20180505
  • QIC: Dri Prime
  • The PAX: Bed Pan, Mustard Gas, Minivan, M&M (R), Hotwire, Space Cowboy, Tee Ball (2.0), Thumper (R), Bubba Gump (FNG), Quaker (R), Suds, Horseshack, Regerts


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Intro: As Saturday was the Dragonboat Race, Qs were in high need. Dri Prime accepted the challenge.

Weather: Warm most likely.

FNGs: 1, Bubba Gump (Dri Prime’s brother)

COP:

SSH x25 IC
LBAC x15F x15R. IC
TTT x15 IC
Don Quixote x20IC

THANG
Grab a block do 10 Blockees OYO before moseying to Jingles Hill

11s on the hill with squats with a block and monkey humpers.

Start the mosey back but stop at the corner for some more fun

Curls for the girls- 15IC
Magoos- 20IC
Blockees-10OYO

Indian run back to to the parking lot

Up and overs-10IC
Adjustment body builders-10 IC
Iron crosses-15IC

Stow blocks

Mary

Bert Reynolds 15 IC per side
LBC-25IC
Flutter kicks- 20IC
10 Burpees OYO just because YHC knows how much everyone loves burpees!

Numberama: 14

Namerama: Dri Prime, Bed Pan, Mustard Gas, Minivan, M&M (R), Hotwire, Space Cowboy, Tee Ball (2.0), Thumper (R), Bubba Gump (FNG), Quaker (R), Suds, Horseshack, Regerts

Announcements
Pledge
Prayer

Moleskin- after the 11s on the hill, the Pax thought they were getting off easy by beginning to mosey back to Doty with 30 minutes remaining. Boy were they wrong!

YHCs little Brother was our FNG visiting from Louisiana. When we pulled him into the circle for naming, one pax said “bend over” and it immediately gained popularity before the FNG could even plead his case. We gave him the chance to plead his case and some other pax came up with clever names. Due the the 27 years of punishment from YHC, I chose to name him Bubba Gump.