Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tour Of The Jones!

  • When: 20200630
  • QIC: Defib
  • The PAX: Schrute, Gumbo, Defib


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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: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 10 IC

Don Quixote 10 IC

The Thang:

1/4 mile mosey

First stop: Picnic table
2 Rounds of
Carolina Dry Docks 5 on Q
Derkims 5 on Q
Merkins 5 on Q
Bench Merkins 5 on Q
Table top Merkins 5 on Q
Step ups (alternating) 20IC

*for the last table top Merkins, it was 1 minute AMRAP

Next stop: Bleachers
5 rounds going up and down the bleachers

Next stop: Other bleachers
Dips 20IC

Next stop: Concession stand wall
Wall sit, each PAX counts a number till we get to 30

Next stop: more bleachers!
5 rounds going up and down the bleachers

Next stop: the track
20 yard out and backs
Mosey
Sideways shuffle
Backwards run
Karaoke
Skip
High knee

Mosey to the next stop: more bleachers
Staying Alives and Burpees
1 burpee then run out to end of first bleachers and back. Then 2 burpees then run to the end of the second bleachers, etc, etc until we did all 4 bleachers. Then we each grabbed a set of bleachers and did a sideways bear crawl shuffle across our bleachers 4 times out and back

Mosey to the Last stop: The Goal post
5 pull-ups OYO modify with leg raises if needed

 

Mary: 

LBCs 20IC
American Hammer 20IC
Flutter Kicks 20IC
Plank for 45 sec

Recover Recover

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Moleskin:  

The Jones!!!!! Guys, there’s a bunch of stuff here to use and we didn’t even use the coupons in the shed! Great push Schrute and Gumbo!

Ruck the AO with Squats at the Palm Trees

  • When: 20200622
  • QIC: Defib
  • The PAX: Wreck It Ralph, Schrute, Swinger, The Colonel (Respect), Defib


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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: 74 and Humid

FNGs: No FNGs Today

Disclaimer: I didn’t say the disclaimer today, sorry Men!

COP:

Straight to the Thang!

The Thang:

Ruck the AO and enjoy some 2nd F as we Ruck. Once we go to our Line of Palm trees we did some leg work.

We have 13 palm trees that are separated by ~5 yards each, start at one rep at the first palm tree then increase reps by one at the next palm tree ie 1 rep, 2 reps, 3 reps, 4 reps, etc.; all the way up to 13 reps!😅

The exercise at the trees was: The Hydraulic Squat

Movement between Trees: just Hold the ruck over your head and walk to the next tree

After PAX completed the reps at palm tree 13, hold the ruck overhead until 6 is in.

Now back to rucking until time is called!

Mary: 

None Today

Numberama: 5

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Failure is not a Destination, Failure is just something that happens during the journey to you accomplishing your goal. Don’t stop your pursuit of a goal if you are met with failure. Take a step back, modify/adapt and then get back to it! And don’t let the fear of failure stop you from starting a journey toward a goal. Figure out what you want and go after it. Failures happen, but keep going and keep working toward your goals!

 

Wreck it also provides a Golden  nugget of advice: Don’t put your hand where you wouldn’t put your junk!

Moleskin:  

Magnitude has such a wide range of options for suck. It could be wicked terrible with it just being a BC except you’ve got weight strapped to your back or it could be like today and we ruck with side of squats. But one thing that is for certain. I do enjoy the 2nd F that’s possible during the rucking. At other BCs I’m usually too out of breath to have a conversation 😅. Of course their have been plenty of Magnitudes when I’ve been too out of breath to talk 😂.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

The Warrior – June 2020

  • When: 20200618
  • QIC: Dorothy Mantooth
  • The PAX: String Bean, Defib, Schrute


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Score card not shown due to lack of dry erase pens, probably stolen out of the Sh*t Shack

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

Conditions: Cool (61F), clear, pretty nice 

FNGs: None

The Thang:

We did our monthly fitness test, The Warrior. Qic forgot until the morning of, doh! Still managed to trick three PAX into showing up!

Fitness test results:

  • Defib: 18.25
  • DMT: 18(with a poop break)
  • String Bean: 16
  • Schrute: 16

Numberama: 4

Namerama: String Bean, Defib, Schrute, DMT

Announcements/Prayer Requests:

  • Not really, just happy our first Warrior since NOV 2019 was over 🙂

Pledge and COT

Moleskin:

  • Fastest mile was 7min, last PAX in was just over 8 for someone that hates running, that’s pretty damn good. 

Levels of pain at the garage – Seismic 16 June 20

  • When: 20200616
  • QIC: Mary
  • The PAX: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton


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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: 65 degrees – a nice misty morning

FNGs: none

COP: 30 SSH IC, 10 IW IC, 10 TTT IC

The Thang:

Indian run to the Parking garage

10 Merkins on each floor, 10 burpees at the top

Take the stairs down

10 WWI situps on each floor, 10 burpees at the top

Take the stairs down

10 squats on each floor, 10 burpees at the top

Take the stairs down

Lunge across garage bottom floor

Indian run back to AO

Mary: 50 alt speed Flutter kicks IC, 10 Jane Fondas on Q, 25 American Hammers

Numberama: 14

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Peg, Jingles, Old McDonald, Pretzel, Schrute, Middle School, Milton

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Will Power is a will that has been fully surrendered to the lordship of Jesus Christ. The best decision you can make for yourself is making decisions against yourself. You have to discipline yourself to do the right things day in and day out, week in and week out, year in and year out. And if you do, the payoff is far greater than the price you paid. 1 Corinthians 10:23 All things are lawful for me, but all things are not expedient: all things are lawful for me, but all things edify not.

What decision against yourself do you need to make today?

2 Minute Timer

  • When: 20200608
  • QIC: Defib
  • The PAX: Gypsy, Repo, Schrute, Defib


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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: 74 and MOIST

FNGs: No FNGs

Disclaimer:  Push yourself but don’t hurt yourself

COP:

Straight to the thang

The Thang:

Ruck the AO

Every 2 minutes do some reps of an exercise :
1. Hurpees (Hand Release Burpees) 10 OYO
2. Hurpees (Hand Release Burpees) 10 OYO
3. Hurpees (Hand Release Burpees) 10 OYO
Audible to PAX Choice (I forgot the order of these and may have forgotten a couple 😅) PAX took turns choosing the exercise and calling the cadence 🤘:
4. Curls for the girls
5. Merkins
6. Skater squats
7. Upright rows
8. Squats
9. Flutter kicks
10. Hand release Merkins
11. Overhead press
12. Calf raises

Mary: 

American Hammer for 40 sec

Numberama: 4

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Saturday BC is at Bedrock/Wescott at 0600

Paint over graffiti at the S’ville garage 0730

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Prayers for my M, me, and our marriage. The M and I started our legal separation yesterday. Prayers to help keep things calm and civil but most importantly to keep safe and well our 2.0’s

Prayers for Deadwood’s family, friends, and all affected with his death 🙏

Devo:

“Work on your PIES”

PIES is an ancronym of the 4 areas of attraction:

Physical – How we look

Intellectual – what we know, the ability to have a conversation

Emotional – what emotions do we bring about in others with our words and our actions

Spiritual – not religious, but could be. Spiritual is our beliefs and values

Work on these four areas to make yourself better. Make yourself the best YOU, you can be.

Moleskin:  

I really needed this this morning. F3 is my community and I am grateful for my F3 Brothers.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

And we all have a penis – 12 June 2020

  • When: 20200612
  • QIC: Mary
  • The PAX: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper, Too much


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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: 80 degrees and humid

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 8

Namerama: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: When I was giving praise about the M being 38 weeks pregnant, a PAX stated that a woman’s’ bodies knows how to give birth and when a baby should be due and ready to come out. I quickly said, “and you have a penis.” Laughter ensued… 

A curfew, a bike and The Shocker

  • When: 20200603
  • QIC: Pretzel
  • The PAX: Schrute, Mose, Stalker, Pretzel


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The curfew imposed by Town of Summerville meant a 0615 start for the Shocker, the monthly 45 minutes of hell we endure at the downtown garage. The late start meant that several men who otherwise would have been there couldn’t make it, which sucks. YHC had to heavily modify due to the surgically mended paw. I brought the bike trainer and set up at the top (even though technically I’m still not supposed to ride – don’t tell). I started with 30 merkins and LBCs, then rode for five minutes. I repeated that for the duration. The rest executed a standard short-course Shocker. One benefit of starting later: the sunrise was amazing.

Conditions: Upper 60s, clear. Awesome sunrise.

Not the sunrise we witnessed this morning.

The Thang

Circuits up and down the garage, and out Short Central Ave., cut over to Central, and back to the garage. Starting with 25 merkins and 25 LBCs, and decreasing by one each at three different stops per circuit. Once you get to 1 and 1, start heading back up. Rough estimate of .3 miles or so running/stairs per circuit.

Name-a-Rama / Pledge / COT / Socially Distanced BOM / Devo

Hot and Wet – With a Bunch of Dudes – did I really say that?

  • When: 20200528
  • QIC: Hot Spot
  • The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot


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Conditions: 75 degrees – 100% humidity

Count: 15 Pax

The Thang:

Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q

Mosy to storage and each pax issued a CMU

Mosy to Faultline area for 5-4-3-2-1-Go

50 lbc

40 leg reps – 20 block squats/20 block calf raises

30 SSH IC

20 merkins

10 block curls

Fun run around outer two tennis courts – return to base

Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.

C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.

Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.

Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again!  Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.

 

The one without a pre-blast – 22 May 2020

  • When: 20200522
  • QIC: Mary
  • The PAX: Masterload, Creeper, Space Cowboy, Icehouse, Milton, City slicker, Matlock, Schrute


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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: 69 degrees

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 21

Namerama:Masterload, Creeper, Space Cowboy, Icehouse, Milton, City slicker, Matlock, Schrute

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin:   Cannot forget to put out a pre-blast…

Indian running around the corners – 19 May 20

  • When: 20200519
  • QIC: Mary
  • The PAX: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, probie,


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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: 70 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 10 TTT IC

The Thang:

Split into 2 groups
Indian run around AO x4
25 oyo Ww1 sit-ups at one corner
25 oyo Pushups at other corner

50 squats on Q
Jailbreak to horseshoe pits
20 dips on Q
Mosey to flag

Mary: 60 alt speed Flutter kicks IC, 20 Dollys on Q, 20 Burt Reynolds IC, 10 burpees oyo

Numberama: 16

Namerama: Goose, hospice, jingles, smoky, Freeloader, splinter, microwave, space cowboy, milton, Flo, fannypack, schrute, threes company, matlock, middle school, probie,

Pledge and COT

Announcements: none

Devo: none

Moleskin: