Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Secret Concert Before the Tour

  • When: 20200213
  • QIC: Floppy
  • The PAX: Flo, Ramen, Bob the Builder (Respect), Smokey, Fanny Pack, Sprinter, Space Cowboy, Muscadine, Microwave


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Weather: 70 degree February day with the occasional breeze

FNG: not today

Warm-Up: It’s 5:00, let’s go…started with a jog with various stops for SSH, TTT, baby arm circles, and overhead claps (in front of the window at the Y) that ended at the Concrete Beast.

The Thang: A garage workout in the spirit of the Shocker.

  • Top level: 25 merkins and LBCs
  • Go down a level: 24 Peter Parkers and American Hammers
  • Take stairs to the bottom: 23 Squats and hold plank for 23 seconds
  • Run to the entrance: 22 monkey humpers and pax’ choice of 22 Carolina Dry Docks or 44 Brick Curls
  • Run up to the top and do all exercises again dropping the count by 1 at each level
  • Head back to the AO stopping at various points for Flutter Kicks, Monkey humpers and some calf raises that burned

Mary: Nothing, the 6 walked up right at the time to finish

Devo: YHC was the Summerville Q of the Year in 2017. March 22, 2018 was his last boot camp Q. The creativity juices were gone. They’re finally coming back. It’s ok to not be ok, as long as you don’t stay there.

Moleskin:

As mentioned above, YHC used to Q a good bit, but then went MIA from the boot camp Q sheet for almost two years due to creativity blocks, person goals, and injuries. I decided 2020 is the year to get back at it. The magic date was going to be my birthday on February 25th, but Milton posted late last night he needed a Q. I have a few ideas rolling around in my head for a few weeks. I pulled one out and told him I’d take it. I didn’t tell anyone or post a pre-blast.  As I walked up I heard pax asking who the Q was supposed to be. I ran up, said Floppy has the Q, and off we went. The way I saw it this was the secret concert to get ready for the big tour. It’s reserved for a select few…the tip of the spear. Were there some mistakes in calls? Yep. Did the pax bring the mumble chatter? Yep. Did pax say they hated and enjoyed the workout? Yep. Are the creative juices back? Come out to Seismic on February 25th to find out. Thanks to all of the men that showed up today. If nothing else I’m glad to hear that Bob the Builder still can’t count and still turns around when little baby circles backwards is called.

 

 

Variety is the Spice of Life

  • When: 20200204
  • QIC: Flo
  • The PAX: Goose (R), Inferno, Hospice (R), Space Cowboy, KY, Splinter, Fanny Pack, Microwave, Mary, Smokey, Bob the Builder (R), Defib, Ramen, Grasshopper


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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:  54 degrees, dry with a nice breeze

FNGs:  None

COP:  SSH, TTT, LBAC, Imperial Walkers, Overhead Clap, Monkey Humpers

The Thang:

Mosey to the brick pile and get two bricks per man.

  • Overhead claps
  • Rocky Balboas
  • ¼ Mile Indian Run w/bricks
  • Overhead claps
  • Rocky Balboas

Trade your bricks for a block

  • Scorpion

Mosey with your block to the parking lot on the far side of the AO.

  • Curb crawl:   Bear crawl from one side to the other. At each curb you execute one Merkin with your hand on the curb. Bear crawl back and add one Merkin to your reps at each curb. Stop at six.
  • Curls for the Girls
  • Tricep Extensions

Move to the restroom building

  • While holding People’s Chair we shuffled the blocks to one end and build a wall
  • Balls to the Wall with shoulder taps
  • While holding People’s Chair we shuffled the blocks back the other direction until each member of the PAX had a block
  • Overhead press while in People’s Chair

Return the blocks

Mary:  WW2 Sit-Ups, LBCs, Pickle Pounders, Terrible T’s

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC is reading through the book of Esther this week. Esther was an exiled Jew who was chosen to be the new queen of the King of Persia. When a plan is put in place by the king’s most trusted advisor to annihilate every Jew in the kingdom, Esther is used by God to bring the deceptiveness of this plan to light. Ultimately, the plan fails and the king’s advisor, Haman, pays for his efforts with his life.

Esther was exiled from her home. Forced to live in a foreign land. Yet God used her terrible circumstances to save her people. YHC encouraged the PAX to remember that no matter how bad a circumstance may seem, God can work in it. Perhaps He has placed you there for a time such as this and intends to use you for His good and glory.

Moleskin: The PAX brought it today and made it through a variety of PT like pros. Goose is back, which is awesome. M&M appeared out of thin air, and KY paid a visit to his old stomping grounds!

Master of the Mumble Chatter

  • When: 20191115
  • QIC: Flo
  • The PAX: Major Dad (R), M & M, Cold Cut, Ramen


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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:  46 degrees and raining

FNGs:  None

COP:   SSH, TTT, LBAC, Hillbillies, Calf Raises

The Thang:

YHC had the PAX take advantage of the sheltered picnic area today as the workout was primarily confined to the circle of trust which fit in the shelter.

PAX completed multiple rounds of five exercises that focused on chest, upper body, lower body, core, and cardio. Exercises included: Block Press, Block Merkins, Offset Merkins, Diamond Merkins, Wide-stance Merkins, Curls of the Girls, Tricep Extensions, Lawnmower, Row, Cusack, Squats w/the Block, Goblet Squats, Squats on the bench, Lunge, Duck Walk, Step-Ups, Toe taps, SSH, Mosey around the farmhouse, High Knees, Burpees, Superman, WWI Sit-Ups, Sit-Ups w/the Block, Flutter Kicks, and Pickle Pounders.

Mary:  Incorporated into the workout

Numberama, Namerama, Announcements, Pledge, COT

Devo: Habbakuk 3:17-19. YHC provided a brief synopsis book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.

Moleskin: The Nantan is the Mumble Chatter master. YHC isn’t sure he stopped talking for 45 minutes. At one point, he missed the mosey call due to Mumble Chatter and caught up with the PAX on the back side of the run. This type of engagement is not YHC’s strong suit. It’s great to have a man among the PAX to keep the conversation going. Not only does it distract us from the discomfort of the current activity, but it builds bonds between men, which is a large part of what F3 is about. T-claps to Major Dad for being that HIM.

Dealer’s Choice @ Tectonic

  • When: 20190215
  • QIC: Hot Tub
  • The PAX: Cold Cut, Boll Weavil, Greenbags, The Wall, Ramen, Jester, Bee Wax, EZ Go, Hot Tub


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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: Mild

Disclaimer

Workout Intro – Dealer’s Choice – Each PAX will have the chance to lead this morning (or as many as we can get through in 45 minutes). When you’re called on, you get 5 mins to call the exercise and bring it, then you call on the next. RINSE and REPEAT x 45 mins

Hot Tub Q

SSH x 20 IC

Squat x 20 IC

Worst Merkin Ever (1 diamond merkin, 1 regular merkin, 1 wide arm merkin = 1 rep) x 8 on Q

5 burpees OYO, run lap around picnic shelter

Rinse and repeat x 3

Plank for six

Cold Cut Q

Mosey to playground

6’s across playground (same concept as 11’s)

5 merkin, jump fence, cross playground, jump fence, 1 squat

Return to start (over fences)

4 merkin, jump fence, cross playground, jump fence, 2 squat

Return to start (over fences)

Rinse and repeat until complete

EZ Go Q

Mosey to triangle in road

Intro to #Tectonic500

Run consecutive laps around triangle for 5 mins, most laps wins (notes secret trophy)

***PAX must make at least 1 pit stop, but can be broken up as desired, must complete 25 merkins, 25 american hammers within the 5 mins window or will result in DQ***

Greenbags Q

Mosey to flag

Climb mount merkin

1 mountain climber IC, 1 merkin on Q

2 mountain climber IC, 2 merkin on Q

Repeat up to 5 each.

Line up on flag

Staying alive (2 stops)

5 burpees OYO

Rinse and repeat

Boll Weavil Q

Mosey to block pile, grab block and gather in (somewhat) newly discovered field

11s w/ block

High plank pull through x 10 IC, shoulder press x 1 on Q

High plank pull through x 9 IC, shoulder press x 2 on Q

Rinse and repeat until complete

Ramen Q (T-claps to the on the fly VQ)

Stow the blocks (much appreciation from PAX)

Mosey to flag (PAX taking too long, Ramen yelled at us)

Line up on flag

Bear crawl to far tree (not the nearby shrub as attempted by YHC)

Lunge walk back to flag

Flutter kick x 21 IC

Crab walk to far tree

Lunge walk back to flag

Burpee Broad Jump to far tree

Lunge walk back to flag

RECOVER, RECOVER

EZ Go delivers trophy to Hot Tub for 5 laps during #Tectonic500.

Numberama: 9

Pledge and COT

Announcements: Running events, P200 volunteering, Q Calendar

Devo: YHC spoke briefly about the power of delegation and how effectiveness can rise with delegation. YHC did not plan a devo in advance, but comments during BC led us to the devo this morning.

Moleskin: YHC loves the Dealer’s Choice workout for many different reasons and encourages each AO to embrace the concept. From veteran Q’s to VQ, everyone wants to bring the heat and 5 mins never takes so long to pass during a workout. T-Claps to all Q’s this morning. Solid work was done and everyone was ready to be finished with this one.

Ultimate Frisbee is the best!

  • When: 20190209
  • QIC: Redo
  • The PAX: olaf, pinwheel, mack, redo, tko, splinter, dabo, juliet, ramen, stringbean, mcfly, goober, beanie baby, prayer request, mr feeny, corn fed, FNG-mall cop


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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: nice and cool

FNGs: one Ryan Wilkins

COP: SSHx20, TTTx10, merkinsx20

The Thang:

Ultimate Frisbee. Two youngest PAX were selected to pick teams and TKO did not pick Dabo to pick first. Teams were selected, PAX headed to the field.

Teams were then told by YHC that the team that scores gets to instruct the team that got scored on to perform exercise no more than 20.

Some of the exercises included: duck walk back to other side, bear crawl to other side, monkey humpers, bobby hurleys, squats, lunges, too many to name.

Muscadine showed up late for Q school and was added to a team to even things up. No one was injured, but Juliet may still be feeling that for some time! YHC was on the winning team FYI!

Mary: none

Numberama, namarama, announcements, prayer requests, prayer, pledge.

Devo: Jeremiah 29:11 For i know the plans i have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

YHC talked about personal transitions in the home and how difficult it can be at times to be patient in the waiting.

Moleskin:

Welcome FNG Mall Cop to the PAX.

We’re off to see the Wizard

  • When: 20190206
  • QIC: Cold Cut
  • The PAX: Major Dad, Woody, QC, Ramen, EZ-Go, Boll Weevil


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 3 rounds of sprint-jog-jog for the three sides of the triangle.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and American Hammers; Merkins and WWI sit ups

Mosey back to triangle for 3 last sprint-jog-jog laps.  Head to flag for Mary.

Mary: Planks: high, low, down dog; reverse crunches; Big Boy situps

No devo today.

Moleskin:  YHC, Cold Cut, has started a fast for Lent a little early this year.  One part of the fast is giving up social media for 46 days.  That means no preblasts, pist blasts, etc.  Major Dad delivered a preblast for me, alluding to the name Behavioral Health was called in Marine boot camp, “go see the Wizard.”  Magic was worked at Tectonic as everyone put in an early morning’s hard work.

Early Groundhog Day @ Tectonic

  • When: 20190201
  • QIC: Hot Tub
  • The PAX: Sakrete, AC/DC, Roscoe, Cold Cut, Beaker, Ramen, M&M, Boll Weavil


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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: Fingertip numbing cold

Disclaimer

COP:

10 Burpees, run to front of farmhouse, plank for six ***immediate mumblechatter ensues and won’t likely stop until “recover, recover”***

10 V-ups, run to sidewalk on side of farmhouse, plank for six

10 Burpees, run to back of farmhouse, plank for six

10 V-ups, run to flag, circle up, plank for six

SSH x 50 IC

Through the Tunnel x 10 IC

Squat x 50 IC

Don Quixote x 10 IC

Mosey to side of picnic shelter, form 2 lines facing farmhouse

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

V-up x 10 IC

Lunge walk to farmhouse steps

Jump to first step, 5 squats, jump to next step

Rinse and repeat to top step

Mosey back to picnic shelter, plank for six

WW1 Sit-up x 10 IC

Mosey into shelter, find bench space

5 dips, 5 decline hand-release merkins

x 5 sets

Mosey to flag, circle up, plank for six

***Without introduction, YHC starts back with disclaimer, as if at the beginning of the workout***

RINSE and REPEAT the entire workout

Mosey attempt to flag, RECOVER, RECOVER

Numberama: 9

Pledge and COT

Announcements: Q School opportunities coming. Stay tuned. Get involved.

Tectonic welcomes back the AMRAP

  • When: 20190128
  • QIC: Sugar Mountain
  • The PAX: Woody, Major Dad, Roscoe, Ramen, Bee Wax, AC/DC, Daisy, EZ Go, Boll Weevil


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 41 clear

FNG: None

COP:

Through the Tunnel x 10 IC, Side Stratle Hop x 20 IC, Squats x 20 IC, Don Quixote x 10 IC, Little Baby Arm Circles x 10 IC each way, 1 lap around the triangle back to the picnic tables

The Thing: Pax will do 3 sets of the following As Many Reps As Possible. Work for 1:30 and rest for :30.

Triceps Dips

Makhtar N’Diayes

Mountain Climbers

Declined murkins

Plank

In between round 1 and 2 we bear crawled to the far tree and back.

In between round 2 and 3 we lunge walked to the far tree and back.

Mary; No time

The Pax worked hard as this maybe the toughest Q I have ever put together.

Announcements

Pledge

BOM

Devo: Gut health is very important. Start studying it and adapt your life to it.

Cold Creamin’

  • When: 20190127
  • QIC: Sakrete
  • The PAX: Professor Klump (R), Recount, Repo, The Colonel (R), Grasshopper, Benefits, Flanders, Pretzel, Major Dad (R), M&M (R), City Slicker, Bubblehead (R), Wreck It Ralph, Reynolds, Ramen, Bueller, Muscadine, Stringbean, Hollywood, Peg, Shrute, Suds, Floppy


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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

FNGs: Disclaimer given.  Get miles don’t die.

COP:  OYO

The Thang:

Run.  Ruck or Ride.  Or walk.  The Creamer doesnt judge

Mary: I’m not sure she was working

Numberama: 23

Namerama: Professor Klump (R), Recount, Repo, The Colonel (R), Grasshopper, Benefits, Flanders, Pretzel, Major Dad (R), M&M (R), City Slicker, Bubblehead (R),  Wreck It Ralph, Reynolds, Ramen, Bueller, Muscadine, Stringbean, Hollywood, Peg, Shrute, Suds, Floppy

Pledge and COT Loud and proud!

Announcements:

Opportunity to volunteer for P 200 and help F3 Summerville in the process.  Stay tuned for more information from Nantan

Moleskin:   YHC showed up with hopes of bicycling.  Those hopes were quickly dashed when I sat down on the bike and the back tire deflated quickly.  Placed the bike back in the back of the truck and attempted to run.  Had some pretty serious pain in my knee.  Decided to just walk.  Recount arrived with plans of biking also.  He got up to about 2 MPH and the coldness got to him.  He joined YHC on a walk.  We walked a mile.  Then we insured the coffee was hot and ready for consumption. Everyone else came to get multiple miles and did so then joined us for coffee.  It was cold outside but we accomplished things.

Leftovers Are Just as Good the Second Time

  • When: 20190125
  • QIC: Flo
  • The PAX: Tater Tot, Woody, Boll Weevil, Roscoe, Hot Tub, Cold Cut, M & M, Ramen


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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:  38 degrees

FNGs:  None

COP:  

SSH, TTT, LBAC, Calf Raises, Terrible Ts, Burpees

Mule Run around the AO inclusive of Bear Crawl, High Knees, Lunges, and Shuffles

The Thang:

This one is a slight variation from a Q I did at Seismic last week. It was just as good the second time.

Round One:  Block Press, Big Boy Sit-Ups, Curls for the Girls, Squats w/Block, Burpees

Run a loop around the farmhouse

Round Two:  Merkins on the block, Big Boy Sit-Ups with the block, Tricep Extensions, Calf Raises, Ballerina Burpees

Run a loop around the AO

Round Three:  Wide-Stance Merkins, Flutter Kicks, Overhead Press, Goblet Squats, Blockees

Run a loop around the AO

Round Four:  Tempo Merkins, Indian Sit-Ups, Lawn Mower with each arm, Step-Ups, Squat Burpees         

Mary:  WWI Sit-Ups, Pickle Pounders, LBCs, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: None. We headed straight to the F3 Summerville Rock ceremony.

Moleskin: The men worked hard, ran hard, and pushed to make themselves better this morning. The Rock was passed to Cold Cut, and thus was long overdue. Him killing it at workouts and recently completing his first marathon aside, the dude is a leader and having served with him on the board I’ve seen it first-hand. Well-deserved!