Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

UGA: 48 South Carolina: 7

  • When: 20220920
  • QIC: Milton.
  • The PAX: Smokey, Flo, Old Flame, Crawdad, Splinter, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Microwave


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: Petty

FNGs: Nonw

COP:

SSH – 48 – IC

TTT – 7 – IC

Calf Raises – 48 – OQ

Imperial Walkers – 7 – IC

LBACF, LBACB, Overhead clap, Bat wing, Moroccan night club – 48 – IC

Terrible T’s (Terrible D) – 7 – IC

The Thang:

DORA:

LBCs: 547 – OQ (UGA Total Yards)

Squats: 284 – OQ (Stetson Bennett Passing Yards)

Merkins: 121 – OQ (Brock Bowers Receiving Yards)

3 Interceptions (3 excerises, 3 rounds)

Curls for my wife: 24 – OQ (Malakai Starks #24)

Tri-cep extensions: 17 – OC (Dan Jackson # 17)

Overhead press: 15 – OQ (Trezman Marshall # 15)

Mary:

Williams Brice (Dead Coackroach): 7 – IC

Brupees: 13 – IC (Stetson Bennett #13)

Numberama: 12

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Satan is a roaming lion. You don’t have to go looking for sin. It will come looking for you. Be alert. Be a threat.

Moleskin:   replace with moleskin

11’s, but All Burpees

  • When: 20220811
  • QIC: Milton
  • The PAX: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack


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: Hot and moist

FNGs: None

COP:

SSH – 2 – IC

TTT – 10 – IC

Don Quixote – 10 – IC

Imperial Walker – 10 – IC

Hill Billy – 10 – IC

The Thang:

Mosey to Jingles Hill

11’s – Burpees at the bottom, burpees at the top

Mary:

Flutter Kick – 50 – IC

Cannon Ball Sit-ups – 20 – IC

LBC – 25 – IC

Numberama: 12

Namerama: Amnesia, Goose, Old Flame, Flo, Pretzel, Smokey, Kiwi, Ryback, Space Cowboy, Schrute, Fanny Pack, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Explore the Space

  • When: 20220809
  • QIC: Flo
  • The PAX: Smokey, Grits, Amnesia, Kiwi, Ryeback, Space Cowboy, Schrute, Fanny Pack, Milton, Goose


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:  81 Degrees

FNGs: None

COP:  SSH, Monkey Humpers, LBAC x 10 IC (Forward and Backward), Don Quiote

The Thang:

In the words of Pretzel and Christopher Walken, the PAX explored the space around the AO. We made our way around the Doty Park area taking advantage of equipment to complete our beatdown.

Steps-ups on the wall, Trice dips on the wall

People’s chair, BTW

Curls with Block, Merkins, Sit-Ups with Block, Squats with the Block (25 each with run after each circuit)

Inverted sit-ups on the table, Split-Squats

Offset Merkins on the curb, Toe taps

Table Step-Ups

Mary:  Low plank, Pickle Pounders, WWI Sit-ups, Pickle Pushers

Numberama, Namerama, Announcements, Pledge, COT

Devo: Read from Psalm 51 and discussed the need for recognizing our sin and coming before God in humility

Moleskin:  It’s always a pleasure to Q at the TOTS. This was no exception and the PAX were up for the trip around the AO.

 

4 Corners of Seismic

  • When: 20220331
  • QIC: Milton
  • The PAX: Microwave, Pretzel, Kiwi, Kisses, Schrute, Fanny Pack, Smokey, Flo, Floppy


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: 70 degrees

FNGs: any FNGs

COP:

SSH 20 – IC
TTT 10 – IC
Imperial Walkers 10 – IC
LBAC Forward 10 – IC
LBAC Backward 10 – IC

Thunderstruck

The Thang:

4 Corners: Outside the AO

1st Corner: Burpees – 1st lap 5, 2nd lap 10, 3rd lap 15

2nd Corner: Squats – 1st lap 5, 2nd lap 10, 3rd lap 15

3rd Corner: Merkins – 1st lap 5, 2nd lap 10, 3rd lap 15

4th Corner: Cannonball Sit-Ups – 1st lap 5, 2nd lap 10, 3rd lap 15

Lt. Dan back to the flag.

Mary:

WWI Sit-Up: 20 – OQ
Jane Fonda: 20 – OQ
American Hammer: 20 – IC
Magoo: 20 – OQ
Ray Charles: 20 – IC
LBC: 10 – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Too Many Burpees

  • When: 20220222
  • QIC: Milton
  • The PAX: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose


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: 66 degrees

FNGs: None

COP:

SSH: 20 IC

TTT: 10IC

Imperial Walkers: 10 IC

Don Quixote: 10 IC

LBAC: Forward: 10 IC

Backward: 10 IC

Over Head Clap: 10 IC

Bat Wing: 10 IC

Moroccan Night Club: 10 IC

The Thang:

Jog the long loop around Doty

Divide up into 2 teams of 4. Each team has 2 minutes to complete as many reps as they can of each exercise. The winning team runs the short loop around Doty. They losing team does 15 burpees.

Overhead press w/ a block

Curls w/ a block

Squats (No block)

WWI Sit-Ups

Block Press (Chest Press) w/ a bloc

Lawnmower pulls (right arm)

Lawnmower pulls (left arm)

Mary: No times

Numberama: 8

Namerama: Space Cowboy, Smokey, Fanny Pack, Radio, Caterpillar, Microwave, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Proverbs 16:9 – In their hearts humans plan their course, but the Lord establishes their steps. Pre-decide to be great today. To make the right decisions, and to trust the Lord.

Moleskin:   replace with moleskin

The 4 Corners of Doty

  • When: 20211123
  • QIC: Milton
  • The PAX: Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave


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: 38 the grease

FNGs: None

COP:

SSH – 20 IC

TTT- 10 IC

Don Quixote – 10 IC

Imperial Walker – 10 IC

Hill Billy – 10 IC

Little Baby Arm Circles (Forward) – 10 IC

Little Baby Arm Circles (Backward) – 10 IC

Over Head Clap – 10 IC

Bat Wing – 10 IC

Moroccan Night Club – 10 IC

Terrible Ts – 10 IC

The Thang:

4 Corners: Back pedal the short, run the long.

Corner 1: Merkins, Crucible Merkins, Ranger Merkins – 20 OQ

Corner 2: Flutter Kick, Iron Cross, Stapler – 20 IC or OQ

Corner 3: Squats, Lunges, Gorilla Squats – 20 IC or OQ

Corner 4: Freddy Mercury, Flat Crunch, Cannon Ball sit-up – 20 IC or OQ

Mary:

Williams Bryce: 20 IC

WWI Sit-up: 20 OQ

Toe touch (one leg at a time): 20 OQ

Low plank: 1 minute

Numberama: 9

Namerama: Smokey, Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

7th Annual Thanksgiving Day Convergence and Turkey Bowl

  • When: 20211125
  • QIC: Hot Spot
  • The PAX: Microwave, Mugsy, Three's Company, High Stick, Pretzel, Stalker, Cannoli, Smack Down, Hospice, Defib, Chowda, Tinder, Manana, Recount, Century, Inspector Gadget, Kiwi, Radio, Major Dad, Old D, Repo, Smokey, Driver's Ed, Rawhide, Big Haul, Hanging Chad, Waldo, Duplo?, FNG M.O.P.P. 4, FNG Lawn Dart, Hot Spot


by Leave a Comment

Conditions:

Count: 31 with 2 FNGs

The Thang:

Warm Up at COP: Microwave 20 SSH IC; Manana 15 Mountain Climbers 15 IC; Defib 10 Don Q IC; Tinder 25 Iron Cross IC, Pretzel 10 Through the Tunnel IC, Hot Spot 10 Burpees on Q.

4-3-2-1 Dora: Split into battle buddies.  One down executing the exercise, one up for a 200 yard run (100 yards out and back)

400 Merkins

300 Squats

200 LBC

100 Flutter Kicks

Sand Bag Relay: 6 sand bags at stationed at back of end zone. Men are spaced on lines at 10 yard intervals  up and down the field.  Shuttle the sand bags one at at time to the next man, and after your last bag you move forward to battle buddy with next man, and so one, and so on, until all bags and men return to starting point.

First pass yield: 2:41

Second pass yield: 2:35

COT: Count, Namorama, Devo – Hot Spot, Pledge of Allegiance, Ball of Man

Moleskins: 2 FNGs joined the fold today.  Welcome – Charles Carter Jr. – M.O.P.P. 4 and John Keller – Lawn Dart

I Was Told There Would Be No Math

  • When: 20211019
  • QIC: Milton
  • The PAX: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose


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: Cool

FNGs: None

COP:  SSH: 10 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Don Quixote: 10 – IC

The Thang:

Indian run to Jingles Hill

11’s that don’t add up to 11. )10 at the bottom, 10 at the top. 9 at the bottom, 9 at the top. Down to 1.

Burpees at the bottom. Burpees at the top.

Mary: Pax Choice

Numberama: 8

Namerama: Radio, Kiwi, Schrute, Fanny Pack, Flo, Smokey, Goose, Milton

Pledge and COT

Announcements: replace with announcements

Devo: Take everything to God in prayer. Listen for his answer, not the answer you are hoping he gives you.

Moleskin:   replace with moleskin

Sweaty Pearls

  • When: 20210819
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Smokey, Old Flame, Splinter, Goose, Radio, Hot Spot,


by Leave a Comment

Conditions: 75 and Extremely Humid!

Count: 8 Pax – no FNGs

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Baby Arm Circles IC, 10 Big Arm Circles IC, 10 Burpees on Q.

Run to storage and retrieve CMU.

String of Pearls:

Pearl 1: 20 block curls, 15 block skull crushers, 10 kettle bell swings.

Run 1/4 mile to NW corner

Pearl 2: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 3: 20 merkins on Q, 15 incline merkins on Q, 10 decline merkins on Q

Run 1/4 mile to NW corner

Pearl 4: 50 LBC  oyo, 25 fluter kicks IC, 15 American Hammer IC

Run 1/4 mile to start point

Pearl 5: 15 squat-clean-thrusters, 20 block curls, 20 kettle bell swings

Run 1/4 mile to NW corner

Pearl 6: 15 American Hammers IC, 25 flutter kicks IC, 50 LBC oyo

Run 1/4 mile to start

Continuous block military press as pax individually returned blocks to storage.

Run to COP.

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man(Goose)

Devo: Hot Spot – Talking to God through prayer.

Adding at the Concrete Beast

  • When: 20210603
  • QIC: Flo
  • The PAX: Lugnuts, Splinter, Microwave, Smack Down, Fanny Pack, Milton, Goose, Smokey


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:  74 degrees

FNGs:  None

COP:  SSH,  Imperial Walkers, Monkey Humpers, LBAC

The Thang:

Mosey to the Concrete Beast

Hit the lower deck for BTW and People’s Chair

Work our way up to the top deck floor by floor adding one exercise at each stop and traversing the ramps with bear crawls and backwards runs.

WWI Sit-ups

WWI Sit-ups, Merkins

WWI Sit-ups, Merkins, Squats

WWI Sit-ups, Merkins, Squats, Flutter Kicks

WWI Sit-ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks

WWI Sit-Ups, Merkins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs

WWI Sit-Ups, Merksins, Squats, Flutter Kicks, Carolina Dry Docks, Lunges, LBCs, Burpees

Mosey back to the AO

Mary:  No time for Mary

Numberama, Namerama, Announcements, Pledge, COT

Devo:  An exercise and humility and the Ten Commandments borrowed from Stalker. You had to be there.

Moleskin: The Concrete Beast never disappoints, especially when the summer humidity is in full swing.