Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Back and Forth at the Park

  • When: 20190520
  • QIC: 50-50
  • The PAX: Peg, Dowry, Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones, Bellator, Tigger, Robo Call


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Conditions: Mid 60s and muggy! 

Disclaimer: None (didn’t realize there was  a FNG)

FNGs: Tigger

COP: BAC (F) x 10 IC, BAC (B) x 10 IC, TTT x 10 IC, High Knees x 15 IC

Thang:

-Each PAX grabbed a block and headed to corner of park by gazebo

-Curls x 10 IC,  then lunge walked to other corner by community center

-Knuckle merkins x 10 OQ, then jailbreaked back to other  corner

-Block presses x 10 IC,  then bear crawled half way to other corner and side lunged the other half

-Monkey humpers x 15 IC, then ran back to other corner 

-KBS x 15 OQ, then crab walked to first street sign and ran the rest of the way

-Bobby Hurleys x 10 OQ, then ran back to other corner

-Tricep extensions x 15 IC, then ran back to other corner 

-Flutter kicks x 25 IC, then ran back to other corner

-Flutter kicks w/ block x 20, then returned blocks and headed back to flag

COT:

Pledge of Allegiance

Announcements

Father’s Day convergence and party at Shortcake’s farm on June 15

Numberama

13

Namerama

Peg (Respect), Dowry (Respect), Bee Wax, Minivan, Borland, Testify, Cow Tipper, Space Cowboy, Bob Jones (Respect), Bellator (Respect), Tigger (FNG), Robo Call, 50-50 (YHC)

BOM (led by YHC)

Devo: “Tolerance isn’t about not having beliefs. It’s about how your beliefs lead you to treat people who disagree with you.” ― Timothy Keller

Moleskin:  It was quite muggy but the PAX didn’t complain too much. Great job fellas! T-claps to Peg for the DD!

Until Next Time

  • When: 20190205
  • QIC: Flo
  • The PAX: Goose, Mary, String Bean, Space Cowboy, Yellow Wood, Mary, Bee Wax, Robo Call, Fanny Pack, Ellie Mae, Splinter, Olaf, Muscadine, Jingles, Suds, Redo, Stalker, City Slicker, Major Dad, Sophia, Matlock, Sugar Mountain, Schrute, High Times, Smokey, Boll Weevil, Hospice, Probie, Greenbags, Cannoli, Adjustment, Caterpillar, Grits, Grasshopper, Old Flame, Peg, Pertuzzi


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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 degrees FNGs: None

COP: SSH, TTT, LBAC, Don Quiote, Terrible Ts

The Thang:

With work taking Goose out of state for a while, YHC felt it appropriate to honor Seismic’s original AO Q with three stations representing three memorable Goose Qs. Split the PAX into three groups and rotate stations.

Station 1: 100 Log Get-Ups Partner up and grab a log. Complete 10 Log Get-Ups and 10 Log Sit-Ups. Rinse and repeat until time to switch. This one is to honor one time I was paired with Goose and he was Qing. He had us do 10 rounds of 10 log Get-Ups and 10 Log Sit-Ups. We were the only pair that finished them all that day. I knew as soon as I was partnered with Goose that I was going to be doing all 100 of them.

Station 2: The Standard Pull-Ups until fail, Push-Ups (as many as possible in two minutes), Sit-Ups (as many as possible in two minutes. Shuttle Run. Honors Goose taking us through military standard training for Push-Ups, Sit-Ups, and Pull-Ups, and then running the Shuttle Run with sand bags. Too bad I didn’t think ahead to have him bring the sand bags.

Station 3: The Brick Run Half-mile run with two bricks. This was part of my second F3 bootcamp and my first Goose Q. The entire workout we had two bricks in our hand.

Mary: Goose led Seal Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: From Joshua 1. Goose has been a great leader for the region and the AO. This is one of my favorite passages for leadership in the Bible as God commands Joshua again and again to be “strong and courageous.”

Moleskin: The PAX showed up to tell Goose so long until next time. As work takes Goose away from us for several months, Jingles shared some thoughts about the man Goose is and the impact Goose has had on him. Goose has been a positive influence on many of us. I’m sure when he returns he will have a massive beat down in store for us. Until next time budy…

Where’s That Darn Groundhog?

  • When: 20190202
  • QIC: 50-50
  • The PAX: Grasshopper, 50-50, Bee Wax, Rawhide, Quaker, Dreamer, Pretzel, Robo Call, Bee Wax 


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Conditions: Low 40s

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 IW 4 ct IC, Upward Dog, Downward Dog

The Thang:

-Partnered up and grabbed 1 block per duo  

-Ab Dora:  1 PAX completes exercise while partner runs short lap around park

–100 pickle pointers, 200 damn-its, 300 LBCs, 400 dollys, 500 magoos

-Stowed bricks and then headed back to flag

-PAX salute for train: 10 burpees

Mary: 20 Burt Reynolds (10 each side) OQ, 25 flutter kicks IC

COT

Numberama: 8

Namerama: Grasshopper, 50-50, Rawhide, Quaker (R), Dreamer (R), Pretzel, Robo Call, Bee Wax 

Pledge/Announcements/Prayer Requests

BOM

Devo: None

Moleskin:  The PAX took many laps around the park in search of the groundhog but didn’t have any luck. Guess he was too busy trying to see his shadow in PA. T-claps to Grasshopper for helping plan and conduct the workout. I’m sure he’ll be ready to provide his own beatdowns soon!

Grasshopper becomes an expert Bear Crawler

  • When: 20190123
  • QIC: Cheetah
  • The PAX: Baywatch, Minivan, Rawhide, Grasshopper, Bob Jones (R), Dowry (R) Robo Call, Beewax


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Intro: YHC has a friend who he is trying to get to come out on a consistent basis. So when if I have the chance, I’ll Q for him too.

FNGs: None

CoP:

SSH x15 IC

Moroccan Night Club x10 IC

High Knees x10 IC

TTT x10 IC

Thang: ABC BEAR CRAWL

The workout goes as such. Using your F3 name, if your letter is called, you bear crawled down and back. If not, you did an exercise till 6 was in. If you had multiple of one letter, you did the crawl that many times. If no one has the letter, we all do the bear crawl and 20 reps of an exercise. Not all letters were done.

A: Chest Press

B: Burpee

C: Curls

D: Derkins

E: Up and Overs

F: Flutterkicks

G: Glockies

H: Heels to Heaven

I: Iron Crosses

J: Jump Squats

K: Weighted Bobby Hurleys

L: Bent Over Rows 

M: Merkins

N: Monkey Humpers

O: OHP

P: Plyo Merkins

Q: American Hammers

R: Man Makers

S: Squats

T: Tricep Extensions

U: Plank Jack and In and Out

V: Damn Its

W: WW1 Situps

X: Mtn Climbers

Y: Box Cutters

Z: SSH

Numberama: 9

Namerama: Cheetah, Baywatch, Minivan, Rawhide, Grasshopper, Bob Jones (R), Dowry (R) Robo Call, Beewax

Pledge Prayer Announcement

Moleskin: Poor Grasshopper. He has a stretch of 5 letters come his way, some were part of his duplicate letters. Good push by all.

Still don’t know if a bear sh*** in the woods but we know he crawls up a parking garage



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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 40’s and clear.  

FNGs: NONE TODAY.  

COP:  Team up in team of 3.  Have an eye on your team throughout workout. 

The Thang:

Mosey to parking garage.  Once everyone arrives at garage circle up.  15 merkins on Q.  Jailbreak across parking garage.  15 squats on Q.  Bear Crawl up ramp.  10 LBC IC.  Jailbreak across parking garage.  15 hand release merkins on Q.  Bear crawl up ramp.  10 monkey humpers on Q.  Jailbreak across parking garage.  15 WW1 situps on Q.  Bear crawl up ramp.  15 Carolina Dry docks on Q.  Jailbreak across garage.  10 Lt. Dan OYO, bear crawl up ramp.  10 Flutter kicks IC.  Jail break across garage.  10 burpees OYO.  Bear crawl up ramp.  

Rinse and Repeat until reach the top of the garage.  Once at the top get with your team of 3 and get down the steps as quick as possible without dying.  

5:37 TIME WAS CALLED.  HEAD BACK TO AO.  *MORE ON THAT IN MOLESKIN*

Mary: No time. 

Numberama: 33

Namerama: High Stick, Bertuzzi, Goose (R), Space Cowboy, Muscadine, Beewax, Fanny Pack, Splinter, Freeloader, Smokey, Flo, Old Flame (R), Grits (R), Green Bags, Milton, Good Times, Cannoli, Probie, Hospice (R), Cheetah, Suds, Sugar Mountain, Robo Call, Flanders, Olaf, Double Trouble, Mary, Peg (R), Pretzel, Hollywood, City Slicker, Shrute, Sakrete 

Pledge and COT LOUD AND PROUD 

Announcements: Opportunity to give back to the F3 Summerville pot by volunteering for P200.  $150 will go back into the pot for every PAX that volunteers either a 6 or 9 mile shift 

Devo:  He’s Patient For You
But you must not forget this one thing, dear friends: A day is like a thousand years to the Lord, and a thousand years is like a day. The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent. (NLT) ( 2 Peter 3:8-9 )

God’s approach to time is filled with mystery.  He works outside the constraints of our human daily existence.  This reality can feel frustrating but really it’s an amazing gift.  God is patient for you! He wants the best for your life. He works outside the rush that fills our days, in order to make a better story for us all.

Moleskin:   This was YHC first attempt at a Seismic Q.  Sometimes things on paper are better than in execution.  YHC had been stewing over this workout for a while.  The plan was to park the trucks at the top of the parking garage and run to the AO for start time.  At the completion of the workout we were going to load up in the truck and get back to the AO.  YHC wanted to the workout to last until 5:42.  When 33 PAX showed up that had to be altered.  At 537 YHC called time and announced we would be making multiple trips to the AO in the pickup to get everyone back. EVERYONE decided to run back.  Except YHC.  If I were thinking on my feet I too would have ran back with them and have someone drive me back.  However, I was focused on the end plan and ended up being the only one to ride back.  Like I said, some things are better on paper.  You live, you learn and you correct it next time.  My apologies to the PAX.  Will not include vehicles in any more BCs unless we are pushing it or pulling it.  I got the same amount of running in as the PAX it was just done at different times.  

About half way up the garage Cannoli said “We still don’t know if a bear sh**s in the woods but we certainly know he crawls up a parking garage.  You sir are correct. 

Great numbers and great work men.  Thank you for letting me lead.  

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.

Return of the Staying Alive



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Intro:  11 go getters got after it at Faultline for the fun of Staying Alives.  Everyone seemed to enjoy the fun.  Great work everyone.

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

Weather:  45ish

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:

Led by Caterpillar, YHC was running late

The Thang:

Mosey to cage and each PAX grab one block and assemble back at the field in front of the horseshoe pits.  6 Cones have been laid out (approx. 10 yards away from each other) for a Staying Alive format BC.

Exercises:

  • Round 1 – Bear crawls forward and backward (YHC cut the cones in half for this round)
  • Round 2 – Should carry, Squats 10 reps
  • Round 3 – Lunge walk, Curls 10 reps
  • Round 4 – Cusak, Overhead press 10 reps

Mary:

No time for Mary

Numberama:

11

Namearama:

Caterpillar, Red October (Charlotte) Grasshopper, Rawhide, Dowry (R), Hickory Stump, Bob Jones (R) Nolan Ryan, Robocall, X-Ray (R), and Minivan (QIC)

Announcements:

Anniversary Party Jan 2020

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan :�2��L

Dynamic Duos Take On Jingles Hill

  • When: 20190109
  • QIC: 50-50
  • The PAX: Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-ray (respect), 50-50 (YHC)


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Conditions: Upper 40s w/ a stiff breeze

Disclaimer: F3 is a peer-led workout group that doesn’t exist on paper. Push yourself but don’t hurt yourself!

FNGs: Baywatch

COP:  BAC x 10 IC, TTT x 10 IC, SSH x 15 IC

Thang:

-Partner up, then mosey to cage and grab 1 block per duo

-Mosey to Jingles Hill while alternating cusacking of the block between each duo

-Each round will include 1 PAX running backward up hill, doing an exercise at top of hill, then running forward down hill while their partner performs an exercise

-Round 1- KBSs (bottom) and 15 burpees (top)

-Round 2 – tricep extension (bottom) and 15 (4 ct) flutter kicks (top)

-Round 3 – curls (bottom) and 15 (4 ct) monkey humpers (top)

-Round 4 – bent over rows (bottom) and 15
Makhtar N’Diayes (top)

-Partner block twists x 10 IC

-Mosey back to AO to return blocks and head back to flag

Mary: no time

COT:

Numberama

16

Namerama

Minivan, Lake Effect (respect), Space Cowboy, PTI, Hickory Stump, Bob Jones (respect), Bee Wax, Robo Call, Caterpillar, Rawhide, Rib Check (visiting from Charlotte), Baywatch (FNG), Cheetah, Greenbags, X-Ray (respect), 50-50 (YHC)

Pledge of Allegiance

Announcements

-Picasso’s unofficial 5K prior to Convergence: 1/12 at 6 am

-Convergence: 1/12 at 7 am at Faultline

-Anniversary Party: 1/12 at 6 pm at Dorchester Boat Club

-Given recent potential robbery involving Dri Prime while rucking, Cheetah reminded everyone to ALWAYS be aware of your surroundings!

BOM (led by YHC)

Devo: “If I have seen farther than other men it is by standing on the shoulders of giants.” – Isaac Newton

Moleskin: Great turnout (likely b/c Cheetah tends to brings all the boys out). Also great to have Rib Check visiting from Charlotte. In reference to our mumble chatter about the weather (of course!), here’s an explanation of what 50% chance of rain means….https://www.weather.gov/ffc/pop

Cheetah brings all the boys to the yard

  • When: 20190107
  • QIC: Cheetah
  • The PAX: Smokey, Greenbags, Space Cowboy, Rawhide (FNG), Robo Call (FNG), Adjustment (R), M&M (R), Schrute, Minivan, Caterpillar, TKO, Grasshopper, PTI, Lake Effect (R), 50-50, X-Ray (R), Beewax, Bob Jones (R)


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Intro: YHC put out a preblast and only had 5 HCs. One after another from the gloomy darkness the PAX appeared. Only one block remained when we went to get them😱

Weather: Nice

FNGs: 2 Rawhide, and Robo Call

Disclaimer: Given

COP:

Don Quixote x15 IC

Moroccan Night Club x15 IC

TTT x10 IC

Grab a block

THANG:

round 1: 4 exercises 52 reps each

Squats On Q, Curls On Q, Bent Over Rows On Q, Flutterkicks IC

Lap around

Round 2: 7 exercises 30 reps

Merkins On Q,

OHP On Q,

Monkey humpers IC,

Calf Raises IC,

Dips On Q

WW1 sit-ups On Q

Steps ups 15 each leg OYO

Lap Around

Round 3: 12 exercises 24 reps

Burpees OYO

Lulus On Q

Carolina Dry Dock On Q

American Hammers IC

Bobby Hurley’s On Q

Stow blocks time was up

Pledge Prayer Announcements

Numberama 19

Namerama: A lot

Moleskin: 2 new FNGs were welcomed to a fun Cheetah beat down. Both liked it even though they stuggled (as we all did for our first go round). Also always prepare for the randomness that is the non-HCers.