Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

WHY IS DEFIB SO FAST??

  • When: 20201215
  • QIC: Sakrete
  • The PAX: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo


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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: A cool 41 degrees at kick off

FNGs: None today

COP:  10 TTT IC,  Flamingo with left leg planted (Pax count off), Flamingo with right leg planted (Pax count off), LBAC forward x 20 IC, LBAC reverse x 20 IC.  Mosey to the bridge and Bernie Sanders Run across bridge and Mosey back to flag.

The Thang:

Calf Raises OYO  (When YHC called your birthday month run around the gravel parking lot.  Goal is to catch the man in front of you while trying to not get caught by the guy behind you).  If you were passed 3 burpees OYO.

Grab a block and gather at entrance to the gravel lot.

20 curls for the girls on Q.  Run to the light pole on the right side.

15 Squat on Q.  Run back to blocks @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extension on Q.  Run to the light pole on the right side.

15 Squats on Q.  15 WW1 situps on Q.  Run back to block @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extensions on Q.  20 Chest presses (on your six).  Run to the light pole on the right side

20 Squats on Q.  15 WW1 situps on Q.  15 Lt. Dan OYO.

Indian Run to entrance to the park where the baseballs are.

15 dips on Q.  Run out to the gate and back.

15 dips on Q.  15 Step Ups OYO.  Run out to the gate and back.

Mosey to the wiffle ball field via wooden bridge.  Gather at home plate.  20 merkins OYO.  Jailbreak around the bases.  20 merkins OYO.  Mosey back to the blocks via path on opposite side of Wiffle ball field from where you entered.  Once back at the blocks Stow and meet back @ flag.

Mary: Thundestruck Plank-merkins (Play Thunderstruck by AC/DC.  Hold plank.  When they say thunder in the song execute a merkin.  If you break plank run down to the light pole and back.  Rinse and Repeat)

Numberama: 14

Namerama: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo, Sakrete

Pledge and COT

Announcements: Raised over $550 for Operation Sweet Tooth at the Christmas drop in last week.  Good on you men.

The Guild tomorrow morning at the big gazebo in the park.  0500.

January 9th anniversary convergence @ 0700 @ Faultline.  Anniversary party @ green barn @ Carnes Cross Roads that evening

Devo: To Pray For
And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groaning’s that cannot be expressed in words. (NLT) ( Romans 8:26 )

Don’t know how to pray or unsure of what to say? Don’t worry, just spend time with God and count on the Holy Spirit to pray on your behalf. Talking with God is an important part of a growing spiritual life. Do you forget to pray regularly? Share your thoughts with God while you do a daily habit such as brushing your teeth. This will help jump start your prayer life. Or write down your prayers in a journal to detail out your thoughts

Moleskin:  It is Defib’s birthday.  Defib is very fast.  Dri Prime requested Thunderstruck as we were walking up to the flag to begin BC.  I am not one to disappoint a fan.  I made it work.  M&M and High Stick shared with me they thought I was a mother….. nevermind you get the point.   

It’s just after 9am and my legs already feel like that baby giraffe learning to walk.  Ain’t gonna be a good day. 

11 Days Til Christmas!

  • When: 20201214
  • QIC: Swinger
  • The PAX: Gruber, 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: 60

FNGs: None

COP:

  • LBAC, forward and reverse (x11, IC)
  • Don Quixote (x11, IC)
  • Hillbillies (x11, IC)

F3 gives the best Christmas presents…grab a block

The Thang:

Take the blocks for a walk around the AO, periodically stopping to appreciate Christmas. At each stop, one PAX answered the question: What is your family’s favorite Christmas tradition? Then the PAX led the exercise of his choice, 11 reps.

At the ball fields, 11’s – with Squats and ‘Merkins

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have received? Then the PAX led the exercise of his choice, 11 reps.

At the palm trees (11 palm trees total (we skipped two trees, for reasons)) – one block thruster at each tree

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have given? Then the PAX led the exercise of his choice, 11 reps.

 

Mary:

No time

Numberama: 3

Namerama: Gruber, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Bring joy!

Moleskin:  It was fun to hear about the PAX’s Christmas experiences, and I think we had a good workout as well. Thanks for letting me lead!

 

A FIELD TRIP TO THE UNUSED AREA OF THE PARK

  • When: 20201117
  • QIC: Sakrete
  • The PAX: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R)


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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: I don’t remember it was a long time ago

FNGs: None today

COP:  20 squat on Q, Right legged Flamingo (Right leg planted.  Hold left leg behind you and PAX count off really stretch that quad), Left Legged Flamingo- PAX count off, PAX led up downs (high knees and go around circle with each PAX calling the down.  Hit the deck and back up)

The Thang:

Reverse Indian Run around circle @ the flag.  Lead man runs around the circle to the back of the line while remaining PAX lunge walks.  Once lead man reaches back of the line next man goes.  Continue until each man has ran.

Break into two columns heading away from the flag.  Indian run until next stop.  Push yourself.

Halt at picnic shelter on left side.

20 Dips on Q.

20 incline merkins on Q

Two columns heading towards entrance to park.  Indian run until next stop.  Push yourself .

Halt at wall behind baseballs at the entrance.

@ the small wall 20 dips on Q

20 incline pushups on Q

20 hand release decline merkins OYO  (feet on the wall.  Execute a hand release merkin)

Two columns heading toward the top parking lot by the fire station.  Push yourself.

Make the turn around the parking lot and head into the concession area in between the ball fields.  Go down the steps to the first row of the concrete bleachers.  On bottom row:

20 dips on Q.

20 incline merkins on Q.

5 squats on Q.  Broad jump ground to first row of bleachers.

10 squat on Q.  Broad jump first row of bleachers to second row

15 squats on Q.  Broad jump second row up to third row

20 squats on Q at top

Down stairs and out to the concession area.

10 hand release merkins on Q and take a lap around the concession stand

Repeat squats and broad jumps as before

10 hand release merkins on Q and 10 burpees OYO and take a lap around the concession stand

Mosey out to the road that leads to scoreboard

At the scoreboard do 20 dips OYO.

Partner up.  Mosey back to the flag with your partner.  Push him to get there faster.

Mary: Several ab exercises that took up the remaining 3 minutes

Numberama: 12

Namerama: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R), Sakrete

Pledge and COT

Announcements: Dec 10th Christmas drop @ Stalkers house @0600   Collecting monetary donations for MUSC Childrens Hospital;  Jan 9th anniversary convergence @ 0700 @ Faultline; Jan 9th anniversary party @ Carnes Crossroads barn.

Devo:

White As Snow

“Come now, let’s settle this,” says the LORD . “Though your sins are like scarlet, I will make them as white as snow. Though they are red like crimson, I will make them as white as wool. (NLT) ( Isaiah 1:18 )

 

As you read this scripture, let God’s forgiving nature envelop you.  It is by His grace, He pursues and saves us.  What a mercy filled gift! Have you accepted God’s offer to wash you white as snow?

Moleskin:   This may not be exactly what was done.  I have a bad habit of not writing down my workouts at any point.  I failed to get my backblast done due to the website going down.  By the time I figure out how to log in and do the back blast the memory of the workout was a tad fuzzy.  This is close though.  I remember City Slicker was there because this is the first BC he has attended in 3 years.

Sunday Funday

  • When: 20201108
  • QIC: Schrute
  • The PAX: Space Cowboy, Splinter, Sugar Mountain, Placebo, Borland, YHC, Repo


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f3 facebookWeather: cool 69 degrees , Dark out

warm up: waiting for 5am

 

the Thang : runners ran various routes and one Rucker – Repo

 

the standard was held and good conversation at the Starbucks

 

make it a great week!

LOG RACING

  • When: 20201107
  • QIC: Sakrete
  • The PAX: Placebo (R), Mad Dog, Fish N Chips, Three's Company, Sugar Mountain, Cheetah, Repo, Microwave, Grits (R),


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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: Low 70’s and muggy

FNGs: Not today

COP:  15 TTT IC, 15 LBAC IC, 15 LBAC reverse IC, 15 Overhead clap IC, 15 Moraccan night club IC, 15 Hillbillies IC

The Thang:

Run around the farmhouse as quick as you can.  First two finished will be team captains (Cheetah and Sugar Mountain)

Indian Run up to Yemasee St and back.

Get logs from back of YHC truck and place on grass beside the patio facing the road.  Each member of the team will flip the log and run to the sidewalk and to the back of the line.  Line continuously moving.  When at the sidewalk flip it back toward the patio.  After you flip run to the patio and then to the back of the line.  Line continuously moving.

Losing team owes winning team 5 burpees.

Captains get your team and the log to the soccer fields by way of the road ASAP.  Once at the soccer field captains select one man to get the log across the field while the remaining PAX gather blocks.

Relay race with the log.  One man carries the log about half way on the field and then sprints back.  Next man sprints to the log and brings it back.  Rinse and repeat until all team members have gone.  PAX did random exercises called by YHC while each team member flipped the log.  Exercises included:  Curls for the girls, tri cep extensions, over head press and lawn mowers.

Losing team owed winning team 5 burpees.

Relay race to opposite end of soccer field and back.  Losing team owed winning team 5 burpees.  Continued the block exercises with PAX not sprinting.

Slow jog around the soccer field.

20 curls for the girls on Q, 20 tri cep extensions on Q, 20 over head press on Q, 20 lawn mowers on Q each side.

Stow blocks and captains responsible for getting logs back into YHC truck.

Mary: Gather at the playground.  20 WW1 situps and go up the stairs and down the slide.  20 LBC’s and back to the bottom of the stairs.  Rinse and Repeat for 12 minutes.

Recover Recover

Numberama: 10

Namerama: Placebo (R), Mad Dog, Fish N Chips, Three’s Company, Sugar Mountain, Cheetah, Repo, Microwave, Grits (R),

Pledge and COT

Announcements: Nov. 21st Ruck for Hunger, Thanksgiving Day convergence and football game,  Dec 10th Christmas drop in @ Stalkers.  Collecting monetary donations for Operation Sweet Tooth @ MUSC, Jan. 9 Anniversary Convergence and Party

Moleskin:   Sugar Mountains team got their asses handed to them over and over again.  When selecting teams it would have probably made things a bit more fair if YHC would have explained what we were going to be doing.  However, all the captains knew was there was log work involved.  Sugar picked his team based on strength while Cheetah picked his on speed.  Cheetah prevailed….every time.  Cheetah’s team even felt sorry and joined in on the last set of burpees.  Lastly, the slide @ the Ponds may be the most fun slide in all of Charleston.

11’s to keep us warm

  • When: 20201102
  • QIC: Swinger
  • The PAX: Gruber, Defib, Manana


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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: 48

FNGs: None

COP:

  • Walk in circles while doing arm circles to keep warm. (today was Charleston winter)
  • 10 Hillbillies

Grab a block.

The Thang:

Suitcase carry the block to the ball fields.

  • 11’s
    • ‘Merkins on block, OQ
    • Suitcase carry block to the other side
    • Curls, IC
    • Suitcase carry block to other side
  • Suitcase carry block back to flag.
  • 8’s
    • Floor sweepers, IC
    • WW1 Sit Ups, OQ
    • One quick lap around gravel lot between sets

Totals:

  • 2 miles rucked (much of that while carrying a block)
  • 55 ‘Merkins
  • 110 Curls
  • 56 Floor Sweepers
  • 28 WW1 Sit Ups

Mary:

  • See above

Numberama: 4

Namerama: Gruber, Defib, Manana, Swinger

Pledge and COT

Devo: (Thanks Defib!) Enjoy the time you have

Moleskin:  It has been firmly established that YHC can’t count past 6, so Q-ing 11’s is always a bit of a risk. The PAX kept me honest, although Defib talked about doing AMRAP for each set instead of 11’s. Gruber was a speed demon today. If he misses a weekend run, stay out of his way!

 

Uno, Dos, Tres, Squatro

  • When: 20201020
  • QIC: Waldo
  • The PAX: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo


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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-60s & muggy

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Mountain Climbers x15 IC; Squats x4 on Q; LBAC forward x12 IC & backward x12 IC; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Burpees x10 OYO (punishment for no flag present at the BC)
-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Sumo squat to the speed limit sign
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the fire hydrant
-Merkins x5 on Q
-Go to the pavilion
-Merkins x5 on Q
-Incline merkins x10 on Q
-Step Ups x10 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Step Ups x7 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Return to blocks

-Blockees x5 OYO

-StowBlocks

Mary: Ray Charles x25 IC; Squatro; Slow motion LBCs x20 IC (4 count up and 4 count down)

Numberama: 12

Namerama: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo, Waldo

Pledge and COT

Announcements: Fault Line will host this week’s rotating Saturday workout.  Repo announced a 420 mile Swamp Fox run; Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Be ready…be prepared.  You never know when you’ll have to fill in.

Moleskin: This workout was inspired by my 5-year old son, who insists that the number 4 in Spanish is pronounced Squatro.  So I decided to use that to come out with a workout where we’d do 4 squats after pretty much any activity during the BC.  Overall, I think it went pretty well.

What’s Gonna Work? Team Work!

  • When: 20201019
  • QIC: Swinger
  • The PAX: Gruber, Repo, 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: 60

FNGs: None

COP:

  • 20 Jumping Jacks (IC)
  • 10 Done Quixote’s
  • LBAC, forward and reverse
  • 10 Hill Billies

Take a quick lap around the gravel lot

The Thang:

Ruck around the AO, stopping regularly to get swole.

  • At the first stop, YHC called 5 ‘Merkins, one Q, nice and slow.
  • At the second stop, Defib lead 10 curls for the girls, then YHC lead 5 ‘Merkins.
  • At the third stop, Repo lead 5 OHP, Defib lead 10 curls, and YHC, lead 5 ‘Merkins
  • At the fourth stop, Gruber lead 10 WWI sit ups, Repo 5 OHP, Defib 10 curls, and YHC 5 ‘Merkins
  • The pattern continued, adding squats, ruck swings, flutter kicks, and mountain climbers
  • The cherry on top was a walk around the circle, rucks over head

Mary:

  • 10 snow angles (IC) (The workout is exactly what it sounds like, minus the snow)
  • 15 American Hammer

Numberama: 4

Namerama: Gruber, Repo, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Have integrity. Be truthful in everything you say and do.

Moleskin:  Had some good chats on the walk/jog between the exercises and hopefully this helped bring us closer to the goal of looking like Defib. Great work fellas!

 

The Finial Countdown

  • When: 20200928
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Mad Dog, Manana, Hospice (R) Hospice, Double Trouble Double Trouble, Repo Repo, Sakrete, Waldo, Dry Prime, Splinter, Easy In, AC/DC, Chum, Defib, Sugar Mountain


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This was my first time back in the Q spot in a while and it felt GOOD!!

Pax 15

Weather 54 and awesome

Warm Up

TTT X 10 IC

Don Quatioe x 10 IC

Mountain Climbers x 20 IC

The Thing:

Pax was directer to grab a block and head out to the ball feild.

Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.

On one side of the field we did Curals x 10  then we Qsaked the block to the other side.  At that point we did blockyes x 10 and worked our way down.

Once every was complete we moved on to Damn-its on one side and then squats on the other side.

We stowed blocks and moved on to Mary:

Mary

Monkey Hummpers x 20 IC

Pickle Puunders x 20 IC

Rocover Recover

Pledge

Anouncements

Prayer

It was good to be at it.

 

Press Your Luck

  • When: 20200912
  • QIC: High Stick
  • The PAX: Spooky (R), Placebo (R), Greenbags, Horshack, Waldo, Pretzel, Show Me, Major Dad (R), Repo, Wreck It Ralph, Easy In, Fish N Chips, Mowgli (FNG)


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Warm-Up

LBAC (Forward/Back) 15 IC

Overhead Clap 15 IC

Front Clap 15 IC

TTT 10 IC

The Thang

Mosey to get block. Reconvene at front of circle.  Count off by 2 and split into two teams.  It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.

The board contains 12 tiles with a value on each tile with a set of exercises on the back.  Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.

1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ

2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO

3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ

4th Spin (Whammy): Side Bear around circle

5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC

6th Spin (Whammy): 25 SSH IC.  The irony was that this was Pretzel’s spin

7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ

8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ

Mary

Panther Shoulder Taps

Glute Bridge

Heel Touches

Flutter Kicks

Pledge, Announcements, Prayer, Devo

Welcome FNG Mowgli (Fish N Chips nephew).  The irony of the name was YHC did not know how to spell the Disney character.  My would be so disappointed.