Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

New Place, Same Cardiac

  • When: 20200319
  • QIC: Waldo
  • The PAX: Easy In, Splinter, Mayhem, Sakrete


by Leave a Comment

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

Conditions: low 60s, comfortable

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC foward and backward

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 5

Namerama: Easy In, Splinter, Mayhem, Sakrete, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones; Convergences are on hold until virus madness ends.

Devo: Humans have an amazing way of adapting to new situations and innovating based on their circumstances.  Keep an eye out for the silver linings and opportunities that come from our new challenges.

Moleskin: The only difference between today’s Cardiac and our normal Cardiac is that we had to stay alert for an occasional car going through our area…but other than that, it was a good workout, with plenty of opportunity for some good fellowship during the BC.

MILES, MUMBLE CHATTER AND A RANDOM SHOPPING CART

  • When: 20200312
  • QIC: Sakrete
  • The PAX: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli


by Leave a Comment

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

Conditions: Low 60’s.  Little fog in the air but otherwise clear

FNGs: No apparently they both went to Bedrock this AM

COP:  15 TTT IC (low and slow), 15 hillbilies IC

The Thang:

Split into 2 team of 5 and 1 of 4.  Take a left out of parking lot and then continue to take each left around the block.  During each loop do 25 burpees, and 50 of the following:  SSH, Merkins, Squats as a team.  You decide as a team when the exercises are performed.

Repeat until time.

Mary: PAX led WW1 situps by 3.

Numberama: 14

Namerama: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli, Sakrete

Pledge and COT- loud and proud 

Announcements: Peytons Wild and Wacky this weekend, P200 in a couple weeks, Easter convergence 4-11 @ Faultline @ 0700 w/ breakfast to follow.  Non Easter focused workout at Ditch at 0600.

Devo:

Lord, Lord

“So why do you keep calling me ‘Lord, Lord!’ when you don’t do what I say?” (NLT) ( Luke 6:46 )

 

Do you ever get a feeling that God is telling you to do something?  That is called conviction.  Sometimes, we are convicted to do things that are difficult and all we want to do is run away.  But when we run away, we compromise with God.  We want the benefits of a relationship but when He asks us to obey Him, we are not willing to do the hard work.  What area of your life is God convicting you to honor Him with?

Moleskin:   This was very similar to what I ran at Bedrock on Tuesday.  The loop was smaller so more exercises were done.  The team of 4 found a grocery store buggy and utilized it on a few of their runs.  They were kind enough to offer it to YHC’s team but we declined.  Ain’t nobody got time to be falling out of no buggy.  Always fun at the TOTS.  Thanks for allowing me to lead.

On a serious note.  Cannoli is running for Dorchester County  School board.  DD2.  He is in need of signatures just to get his name on the ballet.  Even if you don’t want to vote for him and you live in Dorchester County reach out to him to get your name on his signature list.  However,  I’m not sure why you wouldn’t want to vote for him.  He is a great dude and has the best interest of our youth in mind.

Nothing like a 2 mile mosey to get rid of mumble chatter

  • When: 20200310
  • QIC: Sakrete
  • The PAX: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, Defib


by Leave a Comment

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

Conditions: middle 50’s clear.  Perfect for some running

FNGs: Not today.  They are out there it is just up to us to go find them

COP:  Briefed PAX in pre blast that there would be limited time for stretching.  Perform OYO.  YHC gave instructions right at 0500.  Time to move.

The Thang:

Split into 2 teams of 4 and 1 team of 5.  Mosey from flag and go to top parking lot and around then turn right after the entrance and head out toward the scoreboard and around and back out to main road then back to flag.  Roughly a mile.  During each loop each team must complete 25 burpees, and 50 of the following:  SSH, WWI Sit up, Merkins.  Rinse and Repeat until time.  *if you get back to flag and don’t have time to complete another loop, go find the 6 and finish together.

Mary: PAX led WW1 situps.  Each Pax calls 5 WWI situps on Q.  Total of 65 done on Q.

Numberama: 13

Namerama: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, Defib, Sakrete

Pledge and COT:  ALWAYS LOUD AND PROUD 

Announcements: Easter convergence April 11 @ Faultline.  0700 start time with breakfast to follow.  There will be a non Easter focused BC held @ The Ditch that morning if you choose.  Rotating Saturday BCs.  This Saturday is our Saturday.  0600 start time.  Waldo to Q.

Devo:

Are Trustworthy

The instructions of the LORD are perfect, reviving the soul. The decrees of the LORD are trustworthy, making wise the simple. (NLT) ( Psalm 19:7 )

 

Do you have an important decision to make that impacts your future?  God has a perfect plan for your future, one that is in your best interest.  Invite God to be part of your decision through prayer.  Then look to the Word of God for guidance and principles to follow.  He will guide your thoughts and show you wise truths to aid you in the decision.  Finally, seek the advice of wise, respectable counsel from other believers.

Moleskin:   YHC had to get some training in for Peytons Wild and Wacky and the P200.  I don’t love running alone so I made my friends run with me.  Mumble chatter started hot but quickly subsided when we began.  As we were doing the PAX led WW1 situps, Stalker asked, Sakrete did you actually do the math on 13 x 5.  I did.  Its 65.  Thanks for coming out and taking a few laps around the park with me.

Fake News

  • When: 20200309
  • QIC: Flo
  • The PAX: Sakrete, Grits (R), Mad Dog, Milton, High Stick, The Colonel (R), Peg (R), Schrute, Show Me, Bob the Builder (R), Old Flame (R)


by Leave a Comment

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

Conditions:  46 degrees

FNGs:  None

The Thang:  YHC teased the PAX with a preblast touting the new and creative route that would await them at Tremor the following morning. However this was fake news and we did the Presbyterian Lupe instead.

Moleskin:  YHC ran with Milton and Schrute. Show Me and Peg ran by us. Solid work by all involved in getting miles for March Madness.

Mad Dog’s 20/20

  • When: 20200305
  • QIC: Mad Dog w/ Sakrete as CO Q
  • The PAX: Gypsy, Fish and Chips, Sakrete


by Leave a Comment

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

Conditions: Upper 50’s.  Surprisingly dry.

FNGs: None today

COP:  TTT IC X 10, LBAC FRONT IC X15, LBAC BACK IC X 15

The Thang:

Mosey to small picnic shelter

20 SSH

20 Incline pushups

20 Squats

20 Leg Raises

20 Dips

20 LBC

Run to the end of the bridge and back to small picnic shelter.

All exercises done OYO.  Rinse and repeat AMRAP

Head back toward flag.  Side shuffle facing woods Mad Dog calls switch and which point you will face interior of park.  Switch back to facing woods.  Switch back to interior of park.  Jail break about 20 yards.  Mosey back to flag

Mary: LBC X 57

Numberama: 4

Namerama: Gypsy, Fish and Chips, Sakrete, Mad Dog

Pledge and COT

Announcements: Saturday BC’s begin this week with the rotating AO.  Start time has been moved to 0600.

Devo: During Lent as we remove distractions, add intentionality with our spouses and kids and God.  Be aware and mindful those around us and struggles they may be experiencing that we are unaware of.  Be a light to those around us

Moleskin:   Mad Dog picked up the Q for this morning and was expecting in to be a monsoon.  We all were.  However, the weather guy was wrong….again….   Only rained a few seconds this AM.  Good to see Mad Dog in the center of the circle.

The Rain Will Stop….I Promise

  • When: 20200303
  • QIC: Waldo
  • The PAX: Easy In, Sakrete, Mad Dog, Chum, Fish N Chips


by Leave a Comment

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

Conditions: Around 60 degrees, soggy/muggy, rain stopped right at the start of the workout, and reappeared for a bit during the BC

FNGs: None

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward x15 IC & backward x15IC); SSH x10 IC

The Thang:
-Grab a block
-Gather at the front of the circle, where I’ve posted a list of exercises.  Do the first exercise, run to the light-pole on the right and back.  Repeat the first exercise, then add the second exercise…run to the light-pole and back.  Keep adding exercises.
-The exercises were Blockees x5; Incline Merkins x10; Overhead Press x15; Curls for the Girls x20; Squats x25; LBCs x30; Monkey Humpers x35; SSHs x40
-The pax got to the monkey humpers and maybe the SSHs before time ran out.

Mary: Ran out of time

Numberama: 6

Namerama: Easy In, Sakrete, Mad Dog, Chum, Fish N Chips, Waldo

Pledge and COT

Announcements: Rotating Saturday workouts starting this month, beginning with Tectonic this Saturday

Devo: Be open to adapting your plans when circumstances change.

Moleskin: It was pouring when I woke up at 4:15, and I was ready to scrap my planned workout (which was adapted from a workout I saw on a backblast from F3 Rock Hill) and move to one of the pavilions.  But I decided to play the part of 50/50, and when looking at the radar, it looked like we were at the very end of the storm, so I opted to go ahead with my original workout, even if it was raining a bit during our warm-up.  But I assured the pax that the rain would be ending (which it did…though we had a brief downpour about 15 minutes into the BC, which luckily was very brief).  The mumble chatter was great, and probably distracted me a little too much at times, but I was glad that we still managed to get 6 guys to show up when it was pouring right up until 0500.  It may not have been an A+ workout, but we still did some work.

February Running Challenge meets Dora

  • When: 20200227
  • QIC: Sakrete
  • The PAX: Chum, Mayhem, Easy In, Defib, Waldo, Robin Wood, AC/DC, Gypsy


by 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 but finally no rain

FNGs: none today

COP:  Ground touches ( legs straight bend down and touch ground and hold for 10 seconds)- 3 sets 2 times, 10 LBAC forward IC, 10 LBAC reverse IC, 10 overhead claps IC, 10 moroccan night clubs IC, 10 TTT IC

The Thang:

JOG 30 SECONDS; SPRINT 30 SECONDS; WALK 30 SECONDS. RINSE AND REPEAT AROUND ENTIRE PARK (JUST OVER A MILE). Once completing find the six and finish together.

Grab a block and partner up.

Dora.  100 curls.  Partner 1 does curls while Partner 2 runs down to the light pole and back.  Flapjack.  Once finishing the 100 you and partner run around the gravel parking lot

200 Tri Cep Extension.  Partner 1 does tri cep extensions while partner 2 runs down to the light pole and back.  Flap jack.  Once finishing the 200 you and partner ‘Bernie Sanders’ to fire hydrant and back.

150 squats.  Partner 1 does squats while partner 2 jail breaks about half way down to pole on right side and back.

Stow blocks

Mary: None today.

Numberama: 9

Namerama: Mayhem, Chum, Easy In, Defib, Waldo, Robin Wood, ACDC, Gypsy, Sakrete

Pledge and COT We did it

Announcements: 2nd F lunch at Taste of Tokyo tomorrow at 11a.  P200 coming up.  Come support your brothers if you can.  Political rallies this weekend – stay safe and take care of those around you.

Devo: On Sunday we took my son to the Stingrays game with Wreck It Ralph and his family.  My 2.0 and his 2.o were playing when the National Anthem came on.  They stopped playing took their hats off and stood there quietly while it was playing.  We did not ask them but they saw us doing and more or less copied us.  Kids are sponges.  While this was a proud moment, they are also picking up the bad things we do.  The goal is to raise them to be productive members of society.  Don’t screw this up.  You literally can’t afford to.

Moleskin:   Always a good time @ the CC.  Mumble chatter was high but if you get everyone breathing heavy it settles quickly.  Thanks Floppy for putting out the February challenge.

Sakrete Qs The Creamer

  • When: 20200223
  • QIC: Sakrete
  • The PAX: Ice Box, Sophia, Hot Tub, Myrtle, Ivories, Borland, Chedda, Spooky, High Stick, DT, Flanders, The Colonel, Grasshopper, City Slicker, Shrute, Pretzel, Floppy, Duchess, Space Cowboy


by Leave a Comment

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

Conditions: Too damn cold

FNGs: None today

COP:  That lands on you

The Thang:

Run, Ruck, Ride or come drink coffee.  There are no rules here.

Mary: I don’t think she was working but I can’t be certain.

Numberama: 20  came and went at some point.

Namerama: See above.  Why do we put this in 3 times?

Pledge and COT 20 men gathered inside Starbucks for some conversation and fellowship

Announcements: We don’t know because we didn’t have a time for them

Devo: Leave that you the professionals

Moleskin:   YHC has been away from Sunday Q’s and workout in general for the last several months on account of my work schedule.  When Floppy issued the February challenge I knew this would be my shot to fill the Q a running AO.  And by Q I mean show up, start talking with Hot Tub and have someone else say “Hey its 5 o’clock I’m going”.  To which I replied “Don’t die you can’t sue anyone”.  That is literally all I did to Q this.  The Creamer basically Q’s it self.

Enough with the Catch Me If You Can

  • When: 20200218
  • QIC: Flo
  • The PAX: Defib, Fish and Chips, Streaker, Splinter, High Stick, Waldo, Sakrete, Robinwood, Sugar Mountain, Flanders, Yo Adrian (R), Prius (R), Mayhem, Easy In


by Leave a Comment

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

Conditions:  49 degrees

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

Catch Me If You Can: Partner up. One man does five burpees while the other runs backwards. When the burpees are done, that man runs to catch his partner. Flapjack. Keep running until you reach the end of the parking lot.

A little PT to catch our breath: Flutter Kicks, Offset Merkins, Calf Raises

Head to the Wiffle Ball field

Catch Me If You Can: This time, bear crawl forward and backward instead of running. The exercise is five Merkins.

Catch Me If You Can: This time, partner one is military crawling, while partner 2 does LBCs. When done with LBCs, that man crab walks to catch his partner.

Mary:  WWII Sit-Ups, Other exercise that I now can’t remember but that were guaranteed to give every PAX shredded abs

Numberama, Namerama, Announcements, Pledge, COT

Devo: Used the book of Nehemiah as a reference to discuss the need for complete restoration in our lives. The Israelites rebuilt the wall around Jerusalem after returning from exile, but they still needed spiritual revival. We focus a lot of energy and time on the tangible items in our lives, but don’t neglect the spiritual which is vital!

Moleskin: Always a good time at the CC. It really is one of YHCs favorite venues. The PAX always provide a hardy welcome. The mumble chatter was present and the PAX complained sufficiently during the workout.

Not every idea is a good idea

  • When: 20200220
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Defib, Wambach, Splinter, High Stick, Sakrete


by Leave a Comment

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

Conditions: Upper 40s, but luckily not raining

FNGs: None

COP: SSH x5 IC; TTT x10 IC; SSH x15 IC; Mountain Climbers x15 IC; LBAC (forward x12 IC & backward x11IC)

The Thang:
-By the flag, all Pax do squats OYO, while that is happening, we each take a turn going around the traffic circle by Lunge Walking.  For the sake of time and our wobbly legs, we started sending multiple people at a time.
-Mosey to the other side of the park to the parking lot by the fire station.
-While circled up, the Pax get on their six and hold legs up six inches…while that is happening, we each take a turn doing flutter kicks x10 IC.
-Roundabout 11s – Bobby Hurleys x10, run to the other side of the parking loop, Mountain Climbers x1 IC, run back to start of the loop, and continue by subtracting one Bobby Hurley and adding one Mountain Climber IC each time around the loop.
-Circle up, the Pax hold high plank…while that is happening, we each take a turn doing Carolina Dry Docks x10.
-Mosey back to the flag, with a jailbreak towards the end.
-Circle up, the Pax hold Monkey Humper position…while that is happening, we each take a turn doing Monkey Humpers x10 IC. (I believe this is called the Howling Monkey)

Mary: LBCs x39 IC; Ray Charles x41 IC

Numberama: 8

Namerama: Easy In, Mayhem, Defib, Wambach, Splinter, High Stick, Sakrete, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand.  Rotating Saturday workouts coming in March

Devo: The default Bedrock Devo was given.

Moleskin: For most of the week, I assumed we would be working out in a cold rain, so I was happy that the rain held off for this morning.  But that did change my plans, as I would have spent most of a cold/rainy workout in the picnic pavilion area…so I came up with a BC that incorporated different versions of the Howling Monkey.  Most of them worked out well…except the first one where we did squats while the Pax took turns lunge walking around the circle.  I forgot how long it took to lunge walk around that circle, which made the start of our workout pretty brutal.  Oh well, lesson learned.  Another great morning of Mumble Chatter at Bedrock as well.