Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

Sunday Creamer

  • When: 20210905
  • QIC: Schrute
  • The PAX: Hot Spot, Show Me, Training Wheels, YHC


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Weather: 66 degrees and clear

warm up: waiting for 5 AM start

 

The Thang: a visit from Training Wheels out of North Georgia. Visiting family. Training Wheels rucked 3 mile at a brisk pace.

Hot Spot cycled multiple miles back to abs out from AO

Show Me and Schrute ran 4.72 miles

Show Me went back out to complete a 13 mile goal for the morning.

 

COT: conversation with Training Wheels about his AOs and ruck events.

Numberama: 4

have a great weekend

Friday Creamer

  • When: 20210827
  • QIC: Schrute
  • The PAX: Pretzel, Old D, Schrute


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Weather ; humidity high 77 degrees

 

warmup: waiting for 5am start

the Thang:

pretzel trained for Ironman upcoming and Schrute with Old D for a 5K

 

COT safe distance

 

An Old Classic…

  • When: 20210826
  • QIC: Flo
  • The PAX: Schrute, Microwave, Splinter, Radio, Kiwi, Fanny Pack, 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:   Humid

FNGs:  None

COP:  Don Quiote, TTT, Imperial Walkers, LBAC (Train interruption so we completed the PAX Salute = 10 burpees OYO)

The Thang:

5, 4, 3, 2, 1 Go!

50 single count Flutter Kicks, 40 Chest Presses with the block, 30 Heel Taps, 20 Overhead Presses with the block, 10 Curls for the Girls, Run around parking lot

The PAX completed 10 circuits

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   Reminder to the group of our call in Scripture to fight injustice and help those in need. These are two critical items the Israelites failed to do, contributing to God’s punishment of sending them into exile.

Moleskin: Microwave noted this would be short because there was not a lot of mumble chatter today. One commentator’s note:  All cinder blocks are not created equal. T-Claps to Defib and Splinter for having the big boy blocks today.

That Armadillo certainly is not scared of us

  • When: 20210813
  • QIC: Gruber
  • The PAX: Schrute, Gruber, What?!, Cornwallis, Easy In, FNG


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Weather: humid 78 degrees clear skies and some meteor showers.

The warm up: Discussion on who will lead Q at AO. Gruber stepped up.

 

Warm up: brisk one mile ruck around AO.

The Thang: after ruck it was decided to have Gruber lead us to small baseball field and have

PAX lead choice of exercises. The setting was the baseball diamond on artificial turf. With a movement from one base to another. Started off with Gruber and and over head press (20) with  ruck

move to next base with bear crawl ruck drags

Easy In led (20) ruck swings and forward lunges to next base

Cornwallis led (20) iron crosses with partner without ruck. Movement to next base was sumo squats with ruck.

What?! Led (20) ruck curls. FNG had movement skipping to next base with ruck

Schrute led (20) 4 count flutter kicks with ruck on press position.

Easy In led Indian run around circle. Then a ruck back to AO for Mary

 

Mary: PAX choice

Gruber (20) Jane Fonda’s with ruck on waist

What?! (50) LBCs without ruck

Numberama:6

COT: prayers said with FNG leading

DEVO: Gruber when in Hell keep going

 

naming of FNG sponsored by What?! Almost came to Armadillo when rucking he made comment about never seeing one in Texas after one crossed the paths of PAX with rucking

FNG writes music for church group and so was named Off Key

I Believe It’s Sprogging

  • When: 20210706
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three's Company, 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: 74 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Terrible T’s: 10 – IC

The Thang:

Partner Up

Catch me if you can – around the AO

Grab a block

Partner 1 runs the short loop around the park. Partner 2 does flutter kicks with the block. Each partner does 3 laps.

Partner 1 runs the medium loop around the park. Partner 2 does curls for my wife. Each partner does 2 laps.

Partner 1 runs the long loop around the park. Partner 2 does calf raises with the block. Each partner does 1 lap.

Mary:

WW1 Sit-ups: 20 – OQ

Sprog (Not a sprint, but not a jog. Think brunch, It’s not quite breakfast, it’s not quite lunch, but it comes with a slice of canteloupe at the end. You don’t get completely what you would at breakfast, but you get a good meal.) to the end of the park .

American Hammer: 20 – IC

Sprog back

Cannonball Sit-ups: 20 – OC

Sprog

Jane Fonda: 20 – IC

Sprint

Williams Bryce (Dying Cockroach): 20 – IC

Numberama: 10

Namerama: Milton, Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three’s Company, Schrute

Pledge and COT

Announcements: E2M is starting another round. If you are into that sort of thing.

Devo: Be prepared when God calls you. It may not always be big, but it can still be meaningful.

Moleskin: