Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Black Jack!

  • When: 20180206
  • QIC: Flo
  • The PAX: Luigi, Cisco, Ghandi, Lotta Love, Houdini, Router


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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:  44 degrees

FNGs:  None

COP:  SSH x 25 IC, LBAC x 10 IC (forward and backwards), Imperial Walkers x 15 IC, Burpees x 5 OYO

The Thang:

F3nation.com describes Black Jack as…

“Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!”

YHC decided to modify a bit and use a combo of a Big Boy Sit-up/Overhead Press on one end and Block Swing on the other. Oh, and instead of going sideline to sideline, the PAX went end zone to end zone. One hundred beautiful yards between each exercise.

Mary:  No time and the core was smoked anyway.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Ezra 7:10 – “For Ezra had prepared his heart to seek the Law of the Lord, and to do it, and to teach statutes and ordinances in Israel.”

Ezra resolved to follow and serve God. Whether it be a physical challenge (like the Black Jack) or mental, emotional, or other type of struggle, we must have resolve and perseverance to finish the task before us.

Moleskin:  This was a grind, but the PAX seemed to like Black Jack. YHC will admit that the combo Big Boy Sit-up/Overhead press looked better on paper. The house won the day as no one successfully completed although one man made it all the way from 20 Sit-ups / 1 Block Swing to 4 Sit-ups 17 Swings. Strong work!

 

 

The Jones goes up and down the escalator

  • When: 20180127
  • QIC: Sakrete
  • The PAX: Harbaugh (Respect), Yo Adrian (Respect), Mini Me, Luigi, LottaLove, Router, Cisco, Gandhi


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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 40’s Low 50’s or something like that.  Ask 50/50 he will clarify.

FNGs: None but disclaimer given.  Also advised Pax we would be leaving campus.  Be careful crossing roads to ensure no one was hit by a car

COP:  SSH x2 (I hate those things, yes I gave you your due credit Pretzel)

Burpees x 5 OYO

PAX were instructed to leave their arms up until YHC gave permission to put them down.  Failure to do so would result in penalty Burpees.

Moroccan Night Club x 15; T-Clap x 15; LBC x15; LBC reverse by 15

*no penalties to enforce*

 

 

The Thang:  Mosey to the play ground on the back side of the AO.  First level of the escalator.  10 burpees OYO.  Jailbreak to the baseball field fence approximately 40 yards away.  Once there execute 20 merkins.  YHC then briefed PAX on next exercise simply known as Poles x 5  (YHC is a baseball guy and January was conditioning time for baseball.  Our coach loved making us run poles at the end of practice.  Simply foul pole to foul pole is 1)  When finished find the six and finish together.   YHC came up with the next exercise.  Not in lexicon.  Home run robs by 30 (15 each leg)  (Stand at fence and jump up and reach over fence.  As soon as your feet hit the ground back up.  Mosey to concession stand.  40 squats (20 as wall sits.  20 stand alone alternating by 10’s)  Mosey to straight away of track nearest the flag.  Lunge walk for 5 fence poles. 1 burpee.  Bear crawl for 5 fence poles. 2 burpees.  rinse and repeat until you reach 5.  At this point we had reached the top of the escalator.  Lottalove took a look at his watch and said “oh look we are halfway done”.  You sir are exactly correct.  Once you reach the top of the escalator you have to come back down.  Rinse and Repeat previous exercises in reverse order.  (we skipped the second step heading down).  Once we reached the bottom of escalator line up single file for indigenous people run to track and around back to flag.

Catch me if you can.  Partner up.  One partner runs backwards while other does 5 merkins and sprints to catch up.  Was intended to go around the entire track but YHC ran out of gas and called it half way.

5 merkins; run backwards to end of curve.  5 merkins and mosey to end of bleachers.  5 merkins and run backwards back to flag.

Mary: 30 WWI SIT UPS ON Q; 10 PICKLE POUNDERS IC; 15 INDIAN SIT UPS ON Q.  5 minutes remaining YHC gave PAX a choice of 10 burpees or a lap around the track.  Group decision to do a lap around the track.  Yo Adrian quickly realized it wasn’t going to take 5 minutes to run around the track and voiced his concern.  Once reaching the bleachers on the right side PAX went up and down each set.  Mosey to bleachers on opposite side  via track. Up and down those as well.  Mosey to mid field.  JAILBREAK back to flag.

Numberama: 9

Namerama: Yo Adrian (Respect), Harbaugh (Respect), Gandhi, Mini Me, Lottalove, Luigi, Cisco, Router, Sakrete

Pledge and COT

Announcements: Continued prayers for Picasso.  Pray for Tinker recovering from shoulder surgery.  Pullin’ for Picasso next weekend; Mud Run in May keep an eye out for details

Devo: Psalm 86:17 Send me a sign of your favor.  Then those who hate me will be put to shame for you, O Lord, help and comfort me.

We all need signs from God.  Not just a sign for us but for others.  This strengthens our relations with God.  Give it to God and Go to Sleep.  No need for us to worry about it if we have given it over to the highest power.

 

Moleskin:  * Luigi is faster than me running backwards then I am going forwards;  Cant do it don’t q it (my apologies to the pax); Good thing Harbaugh isn’t in charge of changing names or I would now be know as Suckrete; Mini Me took a spill on the first jail break that would have surely tore every ligament in my knee, but when you are 17 you go unphased.  Great work by all.  The Jones is growing!!  

Hips Don’t Lie

  • When: 20180125
  • QIC: Repo
  • The PAX: Luigi, LottaLove, Gandhi, 2 by 2, Router, Cisco, Sakrete


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Weather: High 40s

COP:

SSH X10 IC
TTT X10 IC
LBAC x15 IC F/B

Thang

Mosey around track 2x

Warmup routine
Squat/Leg Swing Progression
Calf walks
Hops
Stride outs

Grab blocks
Lay one at start line

Denise Austin x10 IC
LBC x10 IC
Merkins x10 OC

Mosey with block
Side plank abduction x10 IC
WWI Sit-up x10 IC
Diamond Merkin x10 OC

Mosey
SLD x5 each leg
American Hammer x10 IC
CDD x10 OC

Rinse and repeat until time

Mary:

Flutter Kicks x15 IC

Indian Situps x20 OC

LBC x15 IC

Namearama

Pledge

Announcements: 1/27 Charlie Post, 2/3 Hallucination, 2/3 Pickin for Picasso

BOM

Devo: Listening https://odb.org/2014/05/22/listening/

Moleskin: YHC wanted to be sure that the hips got a workout today. Limited mumblechatter with the extra weight we had to carry. One interesting piece was when someone said, “Well, he’s a runner. What did you expect?” when referring to YHC.  Sakrete replied, “He hasn’t always been one.” That statement is a prime example of the changes that F3 can induce. Last year, YHC could barely run a mile and Sakrete was in pretty much the same shape. This morning Sakrete did a SCS, Bedrock, then hit The Jones. TClaps Sakrete.

Dora Visits the Jones

  • When: 20171212
  • QIC: Flo
  • The PAX: Lotta Love, Dunkin, Router, High and Tight, Heebie Geebies, Luigi, Cake, Orange Spot


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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:  43 degrees

FNGs:  None

COP:  SSH x 20 IC, Imperial Walkers x15 IC, Monkey Humpers x 10 IC, Terrible T’s x 10 IC

The Thang:

21s – PAX completes 21 SSH. 1-5 called out lout, 6-21 executed silently. If we don’t finish at the same time, YHC calls out a punishment exercise. The PAX executed the silent SSH. No punishment exercise was completed.

Partner up for a little Dora: 100 Merkins, 200 Curls for the Girls, 300 Squats with the Block. While one partner does the exercise, the other runs with a block.

Jingles 11 with the blocks (Merkins on the block and overhead presses)

WWII Sit-Ups with the block x 20

American Hammers x 10

Half mile Indian Run to cool down

Mary:  Indian sit-ups x 20, Freddie Mercury x 10 IC, WWII Sit Ups, Chill Cut (with 5 Merkins to finish it off)

Numberama, Namerama, Announcements, Pledge, COT

Devo:  None – Q Fail

Moleskin:  Good numbers at the Jones today. The PAX showed up and showed out. There was a solid push through the Jingles 11 with all the PAX encouraging one another to persevere to the end. Good stuff going on in North Chuck as this AO continues to grow. We had one guy running laps beside us. I talked to him about F3 after the workout. I think his name was John. Keep an eye out for him. Maybe he will join us out in the gloom.

A Tour of the Facilities at the Jones

  • When: 20171130
  • QIC: Snowden
  • The PAX: Lottalove, 2 by 2, DJ Lance, Router, Luigi, Cake, Sakrete, Snowden


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Intro:  I had picked up the Jones on 11/23 forgetting that it was Thanksgiving Day, when the decision was made to converge I nearly missed the opportunity to Q my favorite bootcamp facility.  Yes, the Ditch is home, and those guys are my OG brothers but the Jones is just a freakin’ cool spot to have an AO.  You’ve got pretty much everything.  Including a deflated Yo Gabba Gabba jump castle.  When the Jones needed a Q on the last day of the month I knew deep down that I must step up!

Weather:  Quite nice.  50 something.

FNGs:  One!  Honey Boo Boo and I were out there talking as he was on his way to work.  This fellow came up and joined the conversation totally natural like.  We were talking about manatees and what temperature is required for them to float (58º F in case you were wondering), and FNG is chatting along with us.  Eventually he says “is this the workout”, and I realized we had ourselves an FNG.  Fantastic!

Disclaimer:  F3 is peer led, I’m not a professional.  New guy, you may find these exercises way too easy.  But if not and you must scale, modify and or adjust, feel free to do so.  Work hard, but don’t get hurt.  F3 is not liable in the event of injury or worse.  But I’ll feel really bad if you get hurt on your first post and I will most likely end up driving you to the Emergency Room after the ball of man provided you can hang out at least that long.

Circle of Preparation:

LBAC, no count.  Forward and backward

TTT X 15 cadence

Highknees X 10 IC

Buttkicks X 10 IC

Imperial Walkers X 12 IC

Burpees X 5 OYO

 

The THANG

Warmup lap around the Jones track.  Did I tell you how much I love this place? 1/4 mile all together.  Enjoy light conversation with North Charleston PAX 2X2.

Decline Merkins X 10 on the wall

200m run to opposite end of track GO FAST on the straightaway.

Bobby Hurley X 10

run back to start.  Mosey and grab a block from under the bleachers.   CUSACK back to field.

 

Cast your gaze around you.  See the little orange cones I have sprinkled about the field.  Notice they have index cards.  Yessireebob it’s time for 4 corners!  Leave your blocks at stations 2 and 4

Count off in 4’s.

1’s go to station 1 – Burpees

2’s go to station 2 – Arms

3’s go to station 3 – Core

4’s go to station 4 – Chest/Shoulders/Triceps

 

All stations complete AMRAP except for Burpee station which completes 5 on the first three rounds, and 10 on the last round.    Station 1 completes burpess, runs to station 2, relieves PAX, who run to station 3, and relieve PAX, who run to station 4 and start the Burpee cycle anew.

Complete 4 cycles.

7’s!

I have no idea what these modified merkins are called but Wingman made them up.  You put your hands close in to your body and turn your hands so your writs face forward and your fingers point back at your feet.  A more difficult modification on the typical Merkin that brings different parts of your shoulders and upper biceps into the mix.  Good fun.  Do 6 of these, bear crawl sprint to other side and complete 1 jump squat.  Backwards run back to Merkin station and complete as many rounds as possible till the Q calls time.

Mary:

LBC IC

Freddie Mercury IC

Hello Dolly IC

Flutter Kick IC

Recover Recover

Announcements:  F3 Christmas party, bring a toy.  Kiawah Marathon, Cocoa Cup, Charlie Post 15K/5K

FNG naming time!   Our new guy is named Ashley.  He is an engineer, he flies planes, he’s wearing a Beavis and Butthead shirt… names should be coming easy.  The PAX and I are drawing blanks.  I yell out my standby “Former Secretary of State Condaleezza Rice”.  I’m greeted by the 1000 yard stares of the PAX, I look around like I’m not sure who yelled that out.  DJ Lance is peppering the guy with questions, what kind of guitar, somebody yells out Goose since he flies planes.  I tell them we already have a Goose.  Turns out one of his early songs on guitar was Whole Lotta Love by Led Zeppelin.  Instead of naming him A Whole, we name him “Lottalove”!   Welcome Lottalove!

Pledge, BOM, Devo 1 Thessalonians 5:18 on gratitude.

Gratitude is so important.  I strive to be grateful for the moment I’m in.  Too much of my life I let my personal relationships suffer because I was too engrossed in what was down the line.  Be grateful for time with family.  As my children enter their late teens it dawns on me how close this season is to coming to an end.

The Hare and The Tortoise

  • When: 20171114
  • QIC: Hot Spot
  • The PAX: Luigi, Doc Brown, DJ Lance, Router, Joy Stick, FNG - Cake, FNG - 2 by 2, FNG - High and Tight, Hot Spot


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CONDITIONS: 50 AND MILD

COUNT: 9 WITH 3 FNGs

THE THANG:

WARM UP AT COP: 20 SSH IC, 20 THROUGH THE TUNNEL IC, 20 BIG ARM CIRCLES IC

THE HARE AND THE TORTOISE: PAX BREAK INTO BATTLE BUDDIES ON TRACK.  TRACK IS CONED OFF INTO 40 YARD SEGMENTS.

BB 1 RUNS 40 YARDS AND THEN DROPS TO PERFORM EXERCISE WHILE BB2 STARTS WITH EXERCISE AND THEN RUNS 4O YARDS.  EACH MAN STOPS AT EACH 40 MARK TO PERFORM EXERCISE WITH THE GOAL BEING FOR BB2 TO CATCH UP TO BB1 AT LAST CONE AND THEN RUN BACK TO START TOGETHER.  FIRST EXERCISE IS 3 BURPEES

PLANK UNTIL EACH TEAM COMPLETES.

ENTIRE GROUP PERFORMS UPPER BODY ROUTINE WITH BLOCK IC.  15 BLOCK CURLS, 10 BLOCK MIL. PRESS, 5 BLOCK SKULL CRUSHERS.

ROUND TWO; SWITCH POSITIONS AND PERFORM 10 DEEP SQUATS AS EXERCISE.

REPEAT UPPER BODY ROUTINE.

ROUND THREE: SWITCH POSITIONS AND PERFORM MERKINS.

REPEAT UPPER BODY ROUTINE.

RUN 3/4 COOL DOWN LAP TOGETHER AND THEN JAIL BREAK BACK TO START.

WRAP WITH MARY: 50 LBC ON Q, 25 FLUTTER KICKS IC.

COT: COUNT, NAMORAMA, PLEDGE OF ALLEGIANCE, BOM, DEVO – HOT SPOT – ATTITUDE OF GRATITUDE

 

Fit test at The Jones

  • When: 20171109
  • QIC: Hot Spot
  • The PAX: Sak


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CONDITIONS: 52 AND DRIZZLE

COUNT: 6 PAX WITH 1 FNG

THE THANG:

WARM UP AT COP: 25 SSH IC. 20 DON QUIXOTE IC

5-4-3-2-1-GO:

50 LBC – 40 FLUTTER KICKS, 30 BLOCK SQUATS, 20 BLOCK CURLS, 10 MERKINS – RUN 1/8 MILE LOOP

AMRAP – 30 MINUTES

STOW BLOCKS AND RETURN TO COP

USAIN BLOCK BOLT: TWO MAN TEAMS RUN 70 YARD LOOP WITH BLOCK IN TOW WHILE REMAINING PAX PERFORM CALLED EXERCISE.

WRAP UP WITH 15 BODY BUILDERS IC.

COT: COUNT, NAMORAMA, FNG NAMING, ANNOUNCEMENTS, PLEDGE OF ALLEGIANCE, BALL OF MAN.

DEVO: GRATITUDE – HOT SPOT.