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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


2021-11-25 by Hotspot Leave a Comment

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

Filed Under: Fault Line Tagged With: Big Haul, Cannoli, Century (R), Chowdah, Defib, Drivers Ed, Duplo, Hanging Chad, High Stick, Hospice (respect), Hot Spot (Respect), Inspector Gadget (respect), Kiwi, Lawn Dart, M.O.P.P. 4, Major Dad (Respect), Manana, Microwave, Muggsy, Old D (Respect), Pretzel, Radio, Raw Hide, Recount, Repo, Smack Down, Smokey, Stalker (Respect), Three's Company, tinder, Waldo

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


2021-05-04 by Sakrete Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and clear.

FNGs: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

Filed Under: Bedrock Tagged With: Bob the Builder(R), Cheetah, Chum, City Slicker, Dri Prime, Easy In, Fish N Chips, Grits (R), Handy Manny, High Stick, Manana, Mayhem (R), Myrtle, Placebo (R), Pony, Professor Klump (R), Recount, Repo, Sakrete, Show Me, Snap-On, Snips, Stalker (R), Sugar Mountain, Swinger, Three's Company, Waldo, What?!

I creamed, you creamed, we all creamed – 15 May 20

  • When: 20200515
  • QIC: Mary
  • The PAX: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG - Stroke


2020-05-17 by Mary Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 56 degrees

FNGs: John Brock Haffner (Stroke)

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 21

Namerama: Flo, Pretzel, Old flame, Schmitt, Creeper, Milton, Muscadine, Sugar mountain, City slicker, High stick, Space cowboy, Show me, Recount, Repo, Hollywood, Masterload, 50/50, Professor, City Slicker, FNG – Stroke

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:   Running 5 miles after 4 days of F3 hurts

Filed Under: The Creamer Tagged With: 50-50, City Slicker, Creeper, Flo, FNG - Stroke, High Stick, Hollywood, masterload, Milton, Muscadine, Old Flame, Pretzel, Professor, Recount, Repo, Schmitt, Show Me, Space Cowboy, Sugar Mountain

12 Laps For 12 Wins

  • When: 20200103
  • QIC: Milton
  • The PAX: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me


2020-01-03 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Watery

FNGs: None

COP:  10 laps

The Thang:

Butterfly: 2 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps

Butterfly: 2 Laps, Motorboat: 4 Laps, Backstroke: 6 Laps, Arms Only: 8 Laps, Breast Stroke: 10 Laps, Freestyle: 12 Laps

Mary: None

Numberama: 7

Namerama: Recount, Manana, Dri-Prime, Hanging Chad, High Stick, Show Me, Milton

Pledge and COT

Announcements: Anniversary convergence and party 1/25/2020

Devo: replace with devo

Moleskin:   replace with moleskin

Filed Under: Tsunami Tagged With: Dri-Prime, Hanging Chad, High Stick, Manana, Milton, Recount, Show Me

Circuit Workout in the Pool

  • When: 20190809
  • QIC: Canadian Bacon
  • The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo


2019-08-09 by Canadian Bacon Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Very humid and wet

FNGs: None

COP:  10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10  of each
(Each partner does each activity 5 times)

Pool Circuit  3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

Filed Under: Tsunami Tagged With: Canadian Bacon, DP, Hanging Chad, High Stick, Lottalove, Milton, No Hairy Winks, One Bar, Recount, Redo, Sakrete, Schrute, Sugar Mountain

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (R)


2019-05-28 by City Slicker Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

Filed Under: The Creamer Tagged With: Android, Bubble Head, Bueller, Chowdah, City Slicker, Double Trouble, Grasshopper, Grits, Gypsy, Hollywood, Hot Tub, Joe, M&M, Old D, One Bar, Placebo, Professor Klump, Recount, Repo, Schrute, Shortcake, Space Cowboy, Sugar Mountain, Wee Woo, What?!

This months running of the Shark



2019-03-28 by Sugar Mountain Leave a Comment

Warm ups

10 links Freestyle

4 links of each Motor boat, nothing but arms, fist pullers, beer can holders, and one arm swim.

The Shark (as mant as you can get in in 20 minutes)

4 Links of the following: Freestyle, Breast Stroke, Butterfly,

10 wall push ops in between each set of swim styles.

Tread water for 5 minutes

Up downs Start at 1 and work our way up to 5

Announcements

Pledge

BOM

Filed Under: Tsunami Tagged With: Hanging Chad, High Stick, Recount, Speedo, Sugar Mountain, Toto

AND SUDDENLY SNOWDEN APPEARED

  • When: 20190310
  • QIC: Sakrete
  • The PAX: Splinter, Double Trouble, Myrtle, Ivories (2.0), Hot Tub, Benefits, Flanders, Professor Klump (R), Recount, Space Cowboy, Bee Wax, Chowdah, Wee Woo, Snowden, Sakrete 


2019-03-11 by Sakrete Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  Warm and clear

FNGs: Not today.  Disclaimer given.  Get your miles don’t die.

COP: This lands on you

The Thang:

13 RAN including 1 (2.0), 1 rode really fast, we had 0 ruckers.  Snowden appeared right before COT.  We were all so happy to see him none of us blinked for 5 minutes.

Mary: I don’t know that she is employed at Starbucks

Numberama: 15

Namerama: Splinter, Double Trouble, Myrtle, Ivories (2.0), Hot Tub, Benefits, Flanders, Professor Klump (R), Recount, Space Cowboy, Bee Wax, Chowdah, Wee Woo, Snowden, Sakrete 

Pledge and COT

Announcements: P200 volunteers still needed.

Devo: Leave that to the professionals today.  Snowden closed us in prayer

Filed Under: Uncategorized Tagged With: Bees Wax, Benefits, Chowdah, Double Trouble, Flanders, Hot Tub, Ivories, Myrtle, Professor Klump, Recount, Sakrete, Space Cowboy, Splinter, Wee Woo

First Official Table32

  • When: 20190302
  • QIC: Redo, Pinwheel, Mr. Feeny, Dabo, Sofia, String Bean, Beanie Baby, Recount
  • The PAX: Redo, Pinwheel


2019-03-06 by Olaf Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Didn’t matter

FNGs: None

COP:  Consumption of blessed chicken

The Thang:

Getting Ready For The Expected While Being Ready For The Unexpected

Get ready; be prepared, you and all the hordes gathered about you, and take command of them.
Ezekiel 38:7

There are four quadrants of preparedness: get right, live right, lead right and leave right

Because it is a Lizard, F3 is an Organization of leaders rather than an Organization with leaders. As such, every Member of F3 is asked and expected to be a leader both within F3 and in the other Groups in which he is a Member. This ethic arises from our Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.

Within F3 a leader is called the Q, which we define as a leader who takes responsibility for the Outcome in the Groups of which he is a Member.

Some Outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned Outcomes, the Q can anticipate and get prepared for what will be expected of him to be Effective. But the Q cannot do that for unexpected Outcomes because they come upon him suddenly—for those Outcomes he must already be prepared to be Effective.

As a result, to Effectively respond to both the envisioned and circumstance-driven Outcomes that arise along the his path, the Q must gradually but consistently accelerate his Preparedness through the process of becoming more Right in the Mission essential aspects of his life. He does this by pursuing Right-ness in four distinct quadrants: get Right, live Right, lead Right and leave Right. Together, these four quadrants form the G3L:

• First Quadrant (Q1): Get Right

To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

• Second Quadrant (Q2): Live Right

To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper.

• Third Quadrant (Q3): Lead Right

To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic.

• Fourth Quadrant (Q4): Leave Right

To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond.

The process of Preparedness is deliberate and sequential

Although each quadrant of Preparedness stands on its own merits, the G3L is not randomly arranged. Each provides the foundation for the one succeeding it such that the Q cannot Live Right if he has failed to first Get Right. Nor can he Leave Right if he did not Lead Right. By accelerating his Preparedness through the G3L, the Q gradually grows into a great leader who leaves a legacy that continues to guide people even after he has passed away.

Each quadrant of the G3L is comprised of a series of QPoints that are designed to sequentially build upon one another. Like the quadrants themselves, the QPoints are not randomly arranged, such that the Q will find that his work relationships will be unhealthy if he has not first ensured that his marriage is accelerating. He also will find that very little in his life works if he is not accelerating his physical fitness, which is why the daily discipline of physical training is one of the very first QPoints. A Q must Get Right with his own body before he can help anyone else.

The QPoints should not be viewed like specifications on an engineer’s blueprint. They do not provide a precise prescription of life and how to live it. Rather, they are Guardrails that encourage the Q to develop his own path to Preparedness by providing as little structure to the effort as necessary.

Each QPoint is organized into five components that are designed to convey the essence of the QPoint and make it sticky and and easy to pass along within a Group’s LDP. The five components are the Statement, the Scripture, the Socratic, the Synthesis and the Spur.

• Statement: the organizing principle of the QPoint. The Statement provides the QPoint’s definition and reason for its inclusion in the quadrant.

• Scripture: a verse of wisdom that exemplifies the Statement and demonstrates the timeless nature of the leadership concept that it represents.

• Socratic: three questions designed to elicit thought and discussion about the QPoint.

• Synthesis: a short essay expounding and explaining the QPoint. Sometimes it will tell a story. Sometimes it will be more thematic. The Synthesis broadens the principle provided by the Statement and provides practical examples of its application.

• Spur: three concise takeaways from the QPoint. They serve as points on the Q’s emotional compass that help him stay on the proper azimuth under the stress incumbent from an unexpected Outcome.

Love is the accelerant of Preparedness

Each QPoint is a simple call to a difficult action that is designed to help the Q lay the Bricks necessary to form the Guardrails that will enable him to accelerate his G3L throughout his entire life. We call this process of Preparedness Bricklaying , and we know that it is not easy. It requires both the knowledge that change is required and the willingness to make it. While the former can be learned through Schooling (something every man is accustomed to doing), the latter requires a change of heart (something very few men do in the course of their lives).

Heart change requires passion, and by that we mean the willingness to suffer through the obstacles that always appear in the path of any Movement toward Advantage. Nothing good comes easily, nor should it, for it is what a man learns about himself during a difficult journey that makes him an Effective guide for those that come afterward. It is not the just the willingness to take the journey that makes a leader great, it is the quality of the map he draws along the way and his desire to share it with others for their Advantage.

For nothing a man attains in his life has any value whatsoever until the very moment that he freely gives it away. That is the moment he transitions from being merely a leader into being a great leader.

The Q’s commitment to Preparedness will only take him so far down the road to greatness. He could have the heart of a lion and still fail for lack of a critical ingredient, and that is love. If he does not love the people he leads more than he loves himself he cannot put their interests above his own. And that is what Preparedness is ultimately about—the Q’s willing readiness to answer the unexpected call to subordinate his personal benefit for the benefit of those who depend upon him.

Preparedness is built upon Bricks, but its impetus and accelerant is love. When all else falls away, it is only love that will remain.

Mary: None… but we may have needed it

Numberama: 9

Namerama: Redo, Pinwheel, Mr. Feeny, Dabo, Sofia, String Bean, Beanie Baby, Recount, Olaf

Moleskin:   It was awesome when Dabo brought up guardrails before YHC brought them up.  The Pax eagerly recognize the importance of this, especially when it comes to understanding that fellow brother help us enforce these boundaries.

Filed Under: Uncategorized Tagged With: Beanie Baby, dabo, Mr. Feeny, Olaf, Pinwheel, Recount, Redo, Sofia, String Bean

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


2019-01-29 by Sakrete Leave a Comment

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.

Filed Under: Uncategorized Tagged With: Benefits, Bubblehead, Bueller, City Slicker, Flanders, Floppy, Grasshopper, Hollywood, M&M, Major Dad, Muscadine, Peg, Pretzel, Professor Klump, Ramen, Recount, Reynolds, Shrute, Stringbean, Suds, The Colonel, Wreck-It Ralph

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