Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Slide on the playground is really really fast

  • When: 20200106
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker,


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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 but dry.

FNGs: Does Shortcake count?

COP:  10 TTT IC, 15 LBAC forward and reverse, 15 over head claps, 15 moraccan night clubs.  Gather on patio

The Thang:

Mosey to the point of the triangle island nearest the Senior community.  YHC briefed PAX on what the basic idea would be then did the first round of exercises IC.  1 LBC IC.  Mosey to next point furthest from the farm house.  1 Squat IC.  Mosey to next point beside farm house.  1 merkin IC.  Mosey to play ground.  1 Burpee.  Bear crawl to the stairs of the playset.  1 WW1 situp.  Up the stairs and down the slide.  1 Hand release merkin.  Lunge walk to gate of playground and head back to point nearest senior community.  Increase reps to 2.  Rinse and Repeat adding 1 rep each rotation until time called.

0538 called for everyone to meet at Pavilion.

Mary: Thunderstruck plank merkins.

Numberama: 14

Namerama: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker, Sakrete

Pledge and COT: We did that loud and proud 

Announcements: Anniversary Convergence and party 1/25/20.  Convergence will be that morning at 0700 at Doty Park and then Party at the Ponds at 1700.  Bring your families to the party and BYOB.  Shortcake will have his food truck on site.

Devo: YHC took a minute a spoke on the passing of my grandmother on New Years Day.  Never miss an opportunity to say Goodbye to someone you love and let them know how much you love them.  Tomorrow is not guaranteed.  She celebrated her 88th birthday on Monday and by Wednesday evening she was gone.  Don’t take tomorrow for granted.

Moleskin:   This was a fun one.  That PAX quickly figured out how to apply the brakes on that slide.  That thing would launch a little kid in the air.  Might be fun to watch at the anniversary party.  I would nominate my kid but I can’t swing the doctor bills after he is sent into orbit.  Shortcake joined us again and was like he never missed a beat.  Great work fellas.  Thanks for letting me lead.

Captain D’s is the Best Seafood in Charleston

  • When: 20191021
  • QIC: Sakrete
  • The PAX: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (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: High 50’s and clear

FNGs: Negative

COP:  15 LBAC IC, 15 LBAC Reverse IC, 15 TTT IC, 10 Don Quixote

The Thang:

Grab a block and head to the street that runs beside the AO (not main drive).  Assemble at tree about half way down road.  15 curls for the girls On Q.  15 tricep extension on Q.  15 chest presses on Q.  Place blocks on side of road.  Jailbreak to next tree heading back towards the main road.  15 burpees OYO,  15 Bobby Hurley OYO, 15 Side Straddle Hops IC.  Mosey to triangle median on the main road.  Point closest to senior neighborhood.  15 WWI  Situps on Q, 15 LBC IC, 15 Flutter kicks IC.  Mosey to point of triangle closest to farm house.  15 squats on Q, 15 monkey humpers IC, 15 calf raises on curb OYO.  Lunge walk cut through road.  15 merkins on Q, 15 carolina dry docks on Q, 15 hand release merkins on Q.  Mosey back to blocks at tree.  Repeat exercises.  Stow blocks.  Jailbreak to next tree.  Repeat exercises.  Mosey to triangle point closes to Senior neighborhood.  Repeat exercises.  Mosey to point closest to farmhouse.  Repeat exercises.  Lunge walk down straight away and mosey back to flag.

Mary: Covered that at our first stop on the triangle

Numberama: 11

Namerama: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R), Sakrete

Pledge and COT

Announcements: YHC had to split and could not stick around for annoucements and devo.  Major Dad handled this responsibility.  Thank you sir!

Moleskin:   YHC had the EH on Cheech heavy over the last several weeks.  Cheech made a deal with me.  If I picked up 2 consecutive Q’s he would be at both of them.  He held up his end of the deal this morning.  His thought process was if its going to suck for him its going to suck for me also.  Bob the Builder has a weird infatuation with Captain D’s.  Said “its the best seafood in Charleston and is only slightly inferior to Long John Silver’s.”  I am not sure what he drank Sunday night but it is clearly impacting his Monday conversations.  Heads up to anyone Qing out at Tectonic.  That is a dark neighborhood.  Please have reflective gear if you are leaving the AO.  YHC had a head lamp and Nox Gear vest and several cars passed us and didn’t even hit the brakes.  Thank you for allowing me to lead gentleman.

No Costumes Needed

  • When: 20190614
  • QIC: Flo
  • The PAX: Sparky, Sakrete, Dream, Roscoe, Cold Cut, EZ Go, Peg (R), Schrute, Boll Weevil, Placebo (R), Snooky


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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:  68 degrees

FNGs:  None

COP:  SSH, Don Quiote, High Knees, LBAC, TTT, Imperial Walkers

The Thang:

YHC took the PAX on a mosey to the neighborhood YMCA and back, stopping for some PT at several points along the way. Exercises while in route included: Diamond Merkins, Squats, Burpees, American Hammer, WW2 Sit-Ups, Calf Raises, Step-Back Lunge, Makhtar N’Diayes, Flutter Kicks

At the picnic area behind the Y we completed Derkins, Patty Cake Merkins, Iron Crosses, Step-Ups, Bench Squats, People’s Chair, BTTW, Reverse Sit-Ups

Mary:  Pickle Pounders – that’s all we had time for

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: Shout out to Sakrete for putting the EH on folks. It was great to see a dozen PAX in the gloom, and no costumes were needed for the trip to the YMCA.

3s and 30s at Radioactive Tectonic – May 1st BC

  • When: 20190501
  • QIC: Peaches
  • The PAX: QC - Roscoe - Spooky - Boombox - EZ Go - Placebo - Woody - Cold Cut - Peaches


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NOTE: YHC began treatment for cancer this week with a schedule of 30 rounds of radiation +3 rounds of chemo; thus the theme for the workout…
It was decided that an extra shot of Q Juice into the chemical mix might be an extra boost… it was!!

The weather was mild and dry with temperatures in the mid 60s

3 warmups – BAC x30, DQ x30, SSH x30

THANG: 3 exercises inside 30 – Began 30 squat-thrusts; paused on the 10th one to do 20 merkins; then continued with another pause at 20 to do 30 mountain climbers; finished to 30 squat-thrusts.
Woody led the PAX around the farmhouse while YHC regained composure.
Performed 3 rounds of Ussein Bolt with a twist: whatever exercise was called by the runner, the remaining PAX had to do 30 reps with runner joining in as he returned. (Note of thanks to Cold Cut who took over the last round with a reverse Bolt when YHC had a surprise chemo merlot)

MARY – 30 Xs & Os, 30 mosquito crunches

Moleskin: A special thank you to Woody and Cold Cut for picking up the Q when YHC fell out due to illness… Everyone worked extra hard and were very supportive during the struggles

Devo – YHC related a story where Picasso’s health situation directly led to a physical that found Peaches’ cancer early. The message is to get your physical and stay healthy before problems develop.

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.

One Cold Day

  • When: 20181128
  • QIC: Flo
  • The PAX: Bob the Builder (R), Peaches (R), Roscoe, Green Bags, Cold Cut, Ramen, Woody, Major Dad (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:  32 degrees

FNGs:  None

COP:  SSH x 20 IC, Imperial Squat Walkers x 10 IC, Monkey Humpers x 10 IC, LBAC x 10 IC (forward and backward).

The Thang:

Little mosey for the Pax then each man grab two blocks

Line up on side of the AO. Stations are set up roughly 10 yards apart going across to the other side of AO.

Station 1: Toe taps on the block

Station 2:  Block press

Station 3:  Flutter kicks while holding up the block

Station 4:  Squats with the block

PAX go station one and back. Complete five Merkins. Go to station two and back. Complete five Merkins. And so on until all four stations are hit. PAX farmer carry the blocks from each station.

Take a break for Mary in the Middle. Each PAX calls a core exercise to complete.

Rinse and repeat the block stations but this time the PAX have to hit each station again as they pass it on the way back.

Mary: No time left for the real Mary

Numberama, Namerama, Announcements, Pledge, COT

Devo: A word from John Maxwell’s leadership devotional on being a servant leader and looking to put your people first.

Moleskin:  Good time today at the Ponds. It was cold out, but the PAX were well-layered and made it through. A good bit of mumblechatter from BTB about cold hands. He has glove issues he is working to address. Great job today men!

 

Stars and Stripes and a Six Pack

  • When: 20181008
  • QIC: M&M
  • The PAX: Cheeta,Eject,Roscoe


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4 Men ran this morning to better themselves. Along the way we left little puddles on the pavement as we did an All American Workout consisting of Merkins, Squats, Flutterkicks, Mountain Climbers, Hand Release Merkins, LBC’s, Sundials and of course some Burpee’s!!!

Mission imPossible- Deliver Shovel Flag Avoid Gaurd Dogs

  • When: 20180928
  • QIC: Greenbags
  • The PAX: Easy Go, Bob the Builder, Hot Tub, Repo, Eject, Tater Tot, Roscoe, Cold Cut


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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: Fall is in the air but still humid.

FNGs: None

COP:  None. Jumped right into it.

The Thang: Your mission should you chose to accept it…

Pax were given 3 missions to complete in 45 Minutes: 

Mission #1 – As a team Deliver package (shovel flag) to Ponds Amphitheatre approximate .8 miles from AO in 15 Minutes. (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • Run .8 miles (switching off who carries shovel flag)
  • 30 Second Low Plank – Every time Pax encounters someone walking, running or driving a vehicle Pax had to elude capture. (done 5x’s on the way to Amphitheatre) Two guard dogs almost got us!
  • 3 Points along the way. Plant Flag and perform the following: 10 Burpees, 10 Squats, 10 WWI Situps
  • Pax made it in 14.5 minutes

Mission #2 – Shovel flag was stolen from Pax. Recover it in 12 Minutes by completing several obstacles. (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • 40 Meter Uphill Bear Crawl
  • 30 Meter Lunge Walk
  • Run 40 Meters
  • Incline Merkins 10x’ IC
  • Sprint to next wall
  • Dips 10x’s IC
  • Lunge to next wall
  • Incline Merkins 10x’s IC
  • Run 40 Meters
  • 50 Meter Uphill Bear Crawl to Shovel Flag
  • Pax did this in 11 minutes

Mission #3 – Deliver shovel flag back to AO in 18 Minutes (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • Run .8 miles (switching off who carries shovel flag)
  • 30 Second Low Plank – Every time Pax encounters someone walking, running or driving a vehicle Pax had to elude capture.
  • 3 Points along the way. Plant Flag and perform the following: 10 Burpees, 10 Squats, 10 WWI Situps
  • Pax completed the mission in 15 Minutes

Mary:

60x’s – WWI Situps OQ (Note: BTB’s mumble chatter subsided around situp # 40)

10x’s – Group Squat

MISSIONS ACCOMPLISHED

Numberama: 9

Namerama: Easy Go, Bob the Builder, Hot Tub, Repo, Eject, Tater Tot, Roscoe, Cold Cut

Pledge and COT – Done

Announcements: Done

Devo: Recognize and embrace your current “Mission(s)” in life? Is it to be the best dad you can be? Business owner? World changer? Politician? Philanthropist? Helping a family member? Pastor?  Whatever it is, as Hot Tub pointed out, know that your mission can have a ripple effect across many lives.

Moleskin:   This was another fun and challenging BC! Will definitely use it again in the future. T-Claps to Tater Tot for doubling up on his previous miles ran during the BC.

Two Minutes to Win It

  • When: 20180810
  • QIC: Pretzel
  • The PAX: Major Dad, Bob the Builder, Roscoe, Cold Cut, EZ-Go, Defib, Pretzel


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A desire to do something different led to inspiration from the Army Physical Fitness Test and begat Two Minutes to Win It.

Conditions: Hot. Humid. Mosquitoey.

COP

  • SSH x2 IC
  • Mtn Climbers x 20 IC
  • LBACs x 10 IC fwd/back

After COP, the PAX were told they’d be competing for valuable prizes.

Two Minutes to Win It

PAX were given two minutes to complete as many reps as possible of each of the following exercises:

  • Merkins
  • Tricep dips
  • Big Boy Sit-ups
  • Back Extensions on the tables
  • Overhead Press (w/ block)
  • Ball dippers (squats so that your rear touches the block, stood on its end)

At the end we totaled up the # of reps for each person, with Defib edging out Bob the Builder 353-343.