Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

7th Annual Thanksgiving Day Convergence and Turkey Bowl

  • When: 20211125
  • QIC: Hot Spot
  • The PAX: Microwave, Mugsy, Three's Company, High Stick, Pretzel, Stalker, Cannoli, Smack Down, Hospice, Defib, Chowda, Tinder, Manana, Recount, Century, Inspector Gadget, Kiwi, Radio, Major Dad, Old D, Repo, Smokey, Driver's Ed, Rawhide, Big Haul, Hanging Chad, Waldo, Duplo?, FNG M.O.P.P. 4, FNG Lawn Dart, Hot Spot


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Conditions:

Count: 31 with 2 FNGs

The Thang:

Warm Up at COP: Microwave 20 SSH IC; Manana 15 Mountain Climbers 15 IC; Defib 10 Don Q IC; Tinder 25 Iron Cross IC, Pretzel 10 Through the Tunnel IC, Hot Spot 10 Burpees on Q.

4-3-2-1 Dora: Split into battle buddies.  One down executing the exercise, one up for a 200 yard run (100 yards out and back)

400 Merkins

300 Squats

200 LBC

100 Flutter Kicks

Sand Bag Relay: 6 sand bags at stationed at back of end zone. Men are spaced on lines at 10 yard intervals  up and down the field.  Shuttle the sand bags one at at time to the next man, and after your last bag you move forward to battle buddy with next man, and so one, and so on, until all bags and men return to starting point.

First pass yield: 2:41

Second pass yield: 2:35

COT: Count, Namorama, Devo – Hot Spot, Pledge of Allegiance, Ball of Man

Moleskins: 2 FNGs joined the fold today.  Welcome – Charles Carter Jr. – M.O.P.P. 4 and John Keller – Lawn Dart

I Was Told There Would Be No Math

  • When: 20211019
  • QIC: Milton
  • The PAX: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose


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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: Cool

FNGs: None

COP:  SSH: 10 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Don Quixote: 10 – IC

The Thang:

Indian run to Jingles Hill

11’s that don’t add up to 11. )10 at the bottom, 10 at the top. 9 at the bottom, 9 at the top. Down to 1.

Burpees at the bottom. Burpees at the top.

Mary: Pax Choice

Numberama: 8

Namerama: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Take everything to God in prayer. Listen for his answer, not the answer you are hoping he gives you.

Moleskin:   replace with moleskin

UGA 10 – Clemson 3

  • When: 20210907
  • QIC: Milton
  • The PAX: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo


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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: Moist

FNGs: None

 

COP:

SSH: 10 – IC

Burpees: 3 OYO

TTT: 10 – IC

Burpees: 3 OYO

Imperial Walker: 10 – IC

Burpees: 3 OYO

Merkins: 10 – OQ

Burpees: 3 OYO

 

The Thang:

Block Press: 43 – OQ

Curls for my wife: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

Squats: 43 – OQ

Pickle Pounders: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Calf Raises w/ a Block: 43 – OQ

Triceps Extension: 18 – OQ

Blockees: 4 – IC

Run 74 Yards

 

LBCs: 43 – OQ

Merkins: 18 – OQ

Burpees: 4 – IC

Run 74 yards

 

Rinse and Repeat

Mary:

(Pick Six) Pax chooses 6 ab exercises– 29 reps of each

Numberama: 10

Namerama: Pretzel, Radio, Peg, Old Flame, Kiwi, Fanny Pack, Microwave, Goose, Flo, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

5,4,3,2,1… Late

  • When: 20210805
  • QIC: Milton
  • The PAX: Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose


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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: Moist

FNGs: None

COP:

SSH: 50 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Terrible Ts: 10 – IC

The Thang:

5,4,3,2,1 Go

50 LBC – On Q

 

40 Squats – On Q

30 Curls for my wife – On Q

20 Merkins – On Q

10 Burpees – IC

Mary: Random ab exercises

Numberama: 8

Namerama: Milton, Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

if youre gonna be dumb, then you gotta be tough-5th anniversary Q

  • When: 20210831
  • QIC: chowdah
  • The PAX: radio, peg(R), old flame(R), microwave, kiwi, fanny pack, milton, flo, QIC


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conditions:  70 and muggy, of course

F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership!

warmup:  TTT x 10 ic,  hillbillies x 10 ic,  mountain climbers x 25 ic

thang:  mosey to get blocks then back to lot in front of old armory

10, 20, 30, 40 ascending pyramid format for pt, plus cardio and dumb shit to make us stronger

10 burpees then run down and back

10 “”, +20 ww1’s then q sack block halfway down and back

10, 20, +30 alt lunges with block then bear crawl a quarter way down and back

10, 20, 30, + 40 flutter kicks ic then run all the way again

same format except took away bear crawls

50 alt lawnmower rows w block, then q sack halfway

50, + 40 lbcs then run down and back

50, 40, + 30 squats w block then q sack halfway and back

stow blocks

Mary:  freddie mercuries 25 ic

numberramma: 9

nameoramma: radio, peg (R), microwave, old flame (R), kiwi, fanny pack, milton, flo, chowdah

pledge: aye

COT and prayer led by chowdah

Devo:  ephesians 6: 12- for our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms!

For me, this spoke about wrestling with the Devil and wrestling with God and how they are similar but opposite.  The battlefield is in the mind, and if you are not careful which voice you allow to speak over you, you either accept blessings or curses.

I also spoke about my personal struggle, and that If I am not keeping goals in my life, mind and heart, then I tend to let the devil in more.  Hence, sheepdog and me ALL IN!

FREED TO LEAD!  -chowdah, AYE!

 

An Old Classic…

  • When: 20210826
  • QIC: Flo
  • The PAX: Schrute, Microwave, Splinter, Radio, Kiwi, Fanny Pack, 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:   Humid

FNGs:  None

COP:  Don Quiote, TTT, Imperial Walkers, LBAC (Train interruption so we completed the PAX Salute = 10 burpees OYO)

The Thang:

5, 4, 3, 2, 1 Go!

50 single count Flutter Kicks, 40 Chest Presses with the block, 30 Heel Taps, 20 Overhead Presses with the block, 10 Curls for the Girls, Run around parking lot

The PAX completed 10 circuits

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   Reminder to the group of our call in Scripture to fight injustice and help those in need. These are two critical items the Israelites failed to do, contributing to God’s punishment of sending them into exile.

Moleskin: Microwave noted this would be short because there was not a lot of mumble chatter today. One commentator’s note:  All cinder blocks are not created equal. T-Claps to Defib and Splinter for having the big boy blocks today.

Sweaty Pearls

  • When: 20210819
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Smokey, Old Flame, Splinter, Goose, Radio, Hot Spot,


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Conditions: 75 and Extremely Humid!

Count: 8 Pax – no FNGs

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Baby Arm Circles IC, 10 Big Arm Circles IC, 10 Burpees on Q.

Run to storage and retrieve CMU.

String of Pearls:

Pearl 1: 20 block curls, 15 block skull crushers, 10 kettle bell swings.

Run 1/4 mile to NW corner

Pearl 2: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 3: 20 merkins on Q, 15 incline merkins on Q, 10 decline merkins on Q

Run 1/4 mile to NW corner

Pearl 4: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 5: 15 squat-clean-thrusters, 20 block curls, 20 kettle bell swings

Run 1/4 mile to NW corner

Pearl 6: 15 American Hammers IC, 25 flutter kicks IC, 50 LBC oyo

Run 1/4 mile to start

Continuous block military press as pax individually returned blocks to storage.

Run to COP.

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man(Goose)

Devo: Hot Spot – Talking to God through prayer.

One Muggy Morning…

  • When: 20210720
  • QIC: Flo
  • The PAX: Goose, Old Flame, Radio, Three's Company, Fanny Pack, Milton, Microwave


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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

FNGs:  None

COP:  SSH, Hillbillies, Terrible Ts, Don Quiote, Squats

The Thang:

Grab a brick for each hand and mosey to Jingle’s Hill stopping along the way for Hammer Curls and Overhead Claps.

Two rounds of 7s at Jingle’s Hill:

  • Merkins / Big Boy Sit-ups
  • WWI Sit-ups / Terrible Ts

Mosey home stopping for Overhead Claps and Hammer Curls.

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   In Revelation 5 the prayers of the saints are depicted as incense in the throne room of God. YHC shared how the prayers of believers are all heard by God, with no exception. He doesn’t grow weary of hearing our prayers and doesn’t miss any. Take heart that there is a God who wants to hear your prayers.

Moleskin: Another muggy July morning here in Summerville. The PAX still ran hard. The bricks added just a little more suck to the run out to Jingle’s Hill.

I Believe It’s Sprogging

  • When: 20210706
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three's Company, Schrute


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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: 74 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Terrible T’s: 10 – IC

The Thang:

Partner Up

Catch me if you can – around the AO

Grab a block

Partner 1 runs the short loop around the park. Partner 2 does flutter kicks with the block. Each partner does 3 laps.

Partner 1 runs the medium loop around the park. Partner 2 does curls for my wife. Each partner does 2 laps.

Partner 1 runs the long loop around the park. Partner 2 does calf raises with the block. Each partner does 1 lap.

Mary:

WW1 Sit-ups: 20 – OQ

Sprog (Not a sprint, but not a jog. Think brunch, It’s not quite breakfast, it’s not quite lunch, but it comes with a slice of canteloupe at the end. You don’t get completely what you would at breakfast, but you get a good meal.) to the end of the park .

American Hammer: 20 – IC

Sprog back

Cannonball Sit-ups: 20 – OC

Sprog

Jane Fonda: 20 – IC

Sprint

Williams Bryce (Dying Cockroach): 20 – IC

Numberama: 10

Namerama: Milton, Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three’s Company, Schrute

Pledge and COT

Announcements: E2M is starting another round. If you are into that sort of thing.

Devo: Be prepared when God calls you. It may not always be big, but it can still be meaningful.

Moleskin: