Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Block Party… sort of

  • When: 20210114
  • QIC: Schrute
  • The PAX: Space Cowboy Splinter Peg Microwave Cannoli Milton Hospice Flo


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Weather : Cold and 38 degrees

numberama: 9

warm up:

Side straddle hops

Through tunnel
Imperial walkers
Don Quixote
Overhead t claps
Little baby arm circles and reverse
Mountain climbers
Bear crawl parking lot lines to end
the Thang:
Jog to block pile
One block with blocks overhead and mosey to corner of Doty park
Max set merkins while two run the block and back
Mosey to corner with block overhead of Doty park
Max set Squats with blocks
Two other run the block and  back
Mosey to corner with block overhead
Max set Damits
Repeat
Max set Repeat forward lunges
And no Mary time expired
note to self the run around the block of Doty Park is a lot farther than thought

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


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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: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

  • When: 20201213
  • QIC: Schrute
  • The PAX: Pretzel, Space Cowboy, DT, Placebo, Chedda, Jedi, Old D, Grasshopper, Placebo, Masterload, YHC


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f3 facebookWeather:warmer 59 degrees

warm up: waiting for 5AM start

 

various routes run and one biker (Pretzel)

Numberama: 10

The party started in the parking lot and then looked at each other to ask why are we standing around. Group moved to outdoor seating of Starbucks to continue conversation

good times

 

the standard was upheld

 

https://f3summerville.com/2020/12/13/13649/

The good old days!

  • When: 20201206
  • QIC: Schrute
  • The PAX: Milton, Stalker, High Stick, Pretzel, Splinter, Space Cowboy, Sakrete, Masterload, Grasshopper, Chowda, Borland, Placebo, Waldo, Chum, City Slicker, Peg, DHL, Sugar Mountain


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Weather: chilly temp 37 degrees

Warm up: waiting for 5AM

Various miles and routes run through Nexton

numberama: 18

COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship

 

The Standard was upheld

Too Many Exercises to Remember

  • When: 20201210
  • QIC: Flo
  • The PAX: Floppy, Peg, Pretzel, Microwave, Space Cowboy, Schrute, Fanny Pack, Milton, Good Times


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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, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers

The Thang:

Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…

Usain Bolt to close us out.

Mary:  Dying Cockroach, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.

Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.

Locker Room Talk

  • When: 20201115
  • QIC: Schrute
  • The PAX: Milton, Space Cowboy, Borland, Placebo, YHC


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Weather : 63 degrees abs pleasant

Warm up: waiting for 5AM

The Thang: all ran various routes with an abbreviated Milton Route

COT: silent meditation

talk about 70s version of Star Wars special effects compared to 2010 version of the series

Also discussion around the style and expense put into sports team’s locker rooms. And if you are a rapper you put Magnum Condoms  into your Ryders

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!

Damp Friday

  • When: 20201113
  • QIC: Schrute
  • The PAX: Space Cowboy, Placebo, Pretzel, Grits, Grover, Olaf, Milk Bone, Sugar Mountain, YHC


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Warm up: waiting for 5am start

Weather : 74 degrees and a little less humid. Light mist in air.

the Thang: a visit from Goose Creek PAC Groober and Olaf. Milk Bone from Lexington came out for some fun. Everyone ran various routes towards Nexton Elementary and back. Pretzel had a SCS.

 

COT: pledge announcements and prayer from Space Cowboy. Always inspirational and powerful.

make it a great weekend.

It’s Dark Outside!

  • When: 20201112
  • QIC: Schrute
  • The PAX: Space Cowboy, Splinter, Micro, Milton, Flo, Fanny Pack, Good Times, YHC


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Weather: 74 degrees and damp

The lights were out at the AO which made

for a very interesting post, which no one really wants to look at Schrute that early in the AM anyway.

Warm Up: 20 count in cadence side straddle hop, don Quixote, through the tunnel, little baby arm circles forward and back, 10 mountain climbers

The Thang:

water challenge taken from Force Blue veterans organization who challenged members to attempt place the body under stress and focus on being calm under stress.

Sooo we did 4 rounds with a sip of water held as long as possible for 10 burpees and a 200 meter run, 4 times. Spit out water when necessary and take another sip.
Move to blocks and do two rounds of side twist abs side lunges one round no block and the second round with block.

20 curls die girls and tricep extensions each

move to the picnic tables for decline merkins and 1000 step ups for 8 of us to split up.
this is for another special forces vet whose family put out a challenge to complete a workout of 1,000 step ups
go back to blocks and 20 merkins on Q

stow blocks

mosey long way around tennis courts to AO

 

PAX choice form Mary 4 rounds of suck

COT: ruck for hunger 11/21 5K drum stick and Coco cup 11/27 and 12/19 respectively

powerful prayer by Space Cowboy

 

and devo “slow is smooth, smooth is fast” stay calm during times of stress abs steady. lean on others

The Gathering

  • When: 20201101
  • QIC: Schrute
  • The PAX: City Slicker, DHL, Placebo, Peg, YHC


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Weather: 62 degrees and cool

 

Warm up: waiting for 5AM

 

The Thang: two routes run, Placebo 5K. And the 7 mile rum by the rabbits.

COT: conversation at the outdoor seating of Starbucks

 

The Standard was held