Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Do something that sucks/you hate

  • When: 20210505
  • QIC: Chowdah
  • The PAX: GI Jane, olaf, cornhole, snooki, hookem


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Intro: gonna do things we don’t like to do or aren’t good at

Conditions: nice 65

Shortcake Special (Before the BC): someone said this was his second workout of the day

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
Ttt x 10 ic, hillbillies x 10 ic, imp walkers x 10 ic. 25 burpees oyo

 

The Thang:
Started with apple turnovers. 3 parking spaces of bear crawls 3 of crab walk, 3 bear, 3 crab.  Repeat except crawl bear for BC.

Two teams of 3 partly borrowed from Waldo on Tuesday.  One guy farmer carries 2 blocks while other 2 guys run.  Other 3 do or.

6 RDS, lawnmower rows, cprs, burpees, oh press, flutter kicks, cftg

6 Minutes of Mary:

2 min plank with various yoga/plank positions/ MTN climbers/ sh taps

Numberama:
6

Namearama:
GI Jane, olaf, cornhole, snooki, hookem, Qic

Announcements:
Father’s day convergence, mem. day murph

Pledge of Allegiance:check

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic

Do the thing that you hate or are not good at. Work on your weaknesses.  Callus over your mind!  I hate crab walks.  We did them.  I don’t like Q’ing.  I did it!  Get outside of your comfort zone!

 

Moleskin:
This is the Qs chance to talk about the workout.

Final tour de Sakrete 4

  • When: 20210409
  • QIC: Sakrete
  • The PAX: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG)


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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: Warm and clear

FNGs: Yes.  2.0 of Dollywood.  Now known as Tanker

COP:  TTT x 10 IC, Leave arms up until instructed to drop.  10 LBAC IC, 10 LBAC Reverse IC, 10 overhead clap IC, 10 Moroccan night clubs IC

Thunderstruck plank merkins.  (Listen to AC/DC Thunderstruck.  Hold plank until they say THUNDER in the song and do a merkin.  If plank is broken run down to the curb and back in the fight)

Yo-Yo run.  Run around the church.  Once you are back circle back to the 6 and bring him in.

Indian run around church.  Once in the front sprint back to the flag.

The Thang:

As you are looking at the church from Cypress Gardens:

Corner 1:  Front right.

Corner 2.  Back right

Corner 3. Back left

Corner 4 Front left

Gather at corner 1.  5 burpees OYO.  Run to corner 2.  10 American Hammers IC.  Run to corner 4.  20 Squats on Q.  Run to corner 3.  15 calf raises IC.  Run all the way around back to corner 3.  15 Calf Raises IC.  Run to corner 4.  20 Squats on Q.  Run to corner 2.  10 American Hammers IC.  Run to corner 1.  5 burpees OYO.  Run around the entire church.  5 burpees OYO.

Line up on curb.  Sprint to middle of front of the church.  Mosey to other curb.  Jailbreak to center and Mosey back to original curb.

Mary: Thunderstruck plank merkins; WWI setups until time is called.

Numberama: 13

Namerama: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG), Sakrete

Pledge and COT

Announcements: Updated the PAX on the happenings of Sakrete.  Also used this time to thank Olaf for his generosity of opening his home during the P200.  That’s grade A F3 right there.

Devo: replace with devo

Moleskin:   I haven’t made it out to the Den as much as I wanted.  Schedules just didn’t line up.  They have a great AO out there.  If you haven’t made the time try and work it into your schedule.  They have a bunch of absolute studs out there.  We had us a FNG out there.  He is the 2.0 of Dollywood.  He is now known as Tanker.

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R)


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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 to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

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


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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: 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.

3 AMIGOS

  • When: 20191227
  • QIC: Sakrete
  • The PAX: Snooki, Dri Prime


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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: 60 degrees– unseasonably warm

FNGs: Negative

COP:  Because of not holding the standard and forgetting to do this backblast, I have no clue what we did here.  We will call it stretching.

Get 2 blocks a piece and move out to wiffle ball field by way of gravel parking lot.  If anyone has to stop and readjust grip everyone stops.

The Thang:

Once at the wiffle ball field put one block at one base then the other diagonally across the field.  At base with block do 10 curls for the girls.  Bear crawl to next base.  10 WWI situps.  Lunge walk to next base.  10 Tri Cep Extensions.  PAX choice of transitioning to next base.  10 Hand Release Merkins.  Drop Rucks and take a lap around the wiffle ball field on the sidewalk.  Rinse and Repeat until time.

Mary: No time.

Numberama: 3

Namerama: Snooki, Dri Prime, Sakrete

Pledge and COT

Announcements: We covered what needed to be covered.  *I don’t remember what that was but it was covered*

Devo: Be proud of that letter and number on your shirts and back windows of your cars.  It means something and people know who you are affiliated with.

Moleskin:   There is a standard for a reason.  Not completing a backblast in a appropriate time causes Q to forget what was done.  Not upholding the standard is not acceptable and I will take full responsibility on this one.  Until next time.  Hint:: I’m working on 2 other backblasts following this one.

Caveman Talk

  • When: 20191219
  • QIC: Waldo
  • The PAX: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel


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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: Cold, lower 30s, had to scrape ice off my windshield before I left the house

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the light pole and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel, Waldo

Pledge and COT

Announcements: Anniversary Convergence/Party coming in January…stay tuned for details

Devo: Stealing from Stalker…an HC is an HC, honor it.

Moleskin: Great chatter this morning.  We had lots of interesting discussions that ranged from death/funerals to saying stupid things to your wife.  And some of us even talked like cavemen at times.

Birthday block carries to the Teet…..er

  • When: 20191104
  • QIC: Sakrete
  • The PAX: Mad Dog, Repo, Tinker, Wreck It Ralph, The Colonel (R), Defib, Gruber, Manana, Snooki


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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: Low 40’s clear

FNGs: They chose not to celebrate my birthday

COP:  Get blocks.  Get ready to move.

The Thang:

Rucks up.  Blocks up.  Move out.  Ruck .33 miles and assemble (entrance to park) .  11 curls for the girls IC, 4 burpees OYO.  17 WWI situps.  16 WWI Situps.  Rucks up.  Block up.  Ruck another .33 miles.  (The church on Dorchester Rd).  11 curls for the girls.  4 burpees OYO. 17 WWI situps.  16 WWI Situps.  Rucks up.  Blocks up.  Ruck another .33 miles (to the Harris Teeter Sign) and back to entrance at Panera on Dorchester.  11 curls for the girls.  4 burpees OYO.  17 WWI situps and 16 WWI situps.  Rucks up Blocks up.  Back to the flag on account of time.

Mary: Gave her the morning off.

Numberama: Think the 99 WWI situps we did will cover her needs today.

Namerama: Mad Dog, Repo, Tinker, Wreck It Ralph, The Colonel (R), Defib, Gruber, Manana, Snooki, Sakrete

Pledge and COT– done and done 

Announcements: Holiday races and a ton of regional events coming up.  Keep an eye on the FB page for updates.

Devo:

Every Generation

Then we your people, the sheep of your pasture, will thank you forever and ever, praising your greatness from generation to generation. (NLT) ( Psalm 79:13 )

 

As the people of God, it’s important that we show the next generation how to worship.  The praise we give God is not meant just for us, it is supposed to be a testimony to our families and community.  Our praise should inspire the next generation to continue the faith.

Moleskin:   Today was YHC 33rd birthday.  We honored that day with a Sakrete favorite.  Rucks up.  Lets go!  Everyone put in work.  No one quit.  Welcome back to the gloom Tinker and The Colonel.

Keep Moving

  • When: 20191003
  • QIC: Waldo
  • The PAX: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, Easy In


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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: Warm and Muggy

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, SSH x20 IC, slow mosey around the dirt parking lot

The Thang:
-At the yield sign, do 1 jump squat, run to No Parking sign, do 1 Mountain Climber IC, run back to yield sign, do 2 jump squats, run out, do 2 Mountain Climbers IC….repeat for 10 minutes, increasing reps each time down.

-Outside of the circle do 1 burpee, run 1 lap around the circle, then do 2 burpees, then run 2 laps around the circle…repeat for 10 minutes, increasing the burpees and laps by 1 each time.

-At the yield sign, do 3 jump squats, try to sprint to the first sign on the left (which is about half the distance than the No Parking sign), then do 3 Mountain Climbers IC, then sprint back…repeat for 5 minutes, always doing 3 reps of each exercise.

-Outside of the circle do 1 burpee, then run 1 lap around the circle, then do 2 burpees, then run 1 lap around the circle….repeat for 5 minutes, increasing the burpee count by 1 each time, but only running 1 lap each time

Mary: Heel Touches x21 IC

Numberama: 11

Namerama: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, Easy In, Waldo

Pledge and COT

Announcements: LQ at Dog & Duck on Saturday at 1800

Devo: Try to bring high energy to what you do, and if you stop, make sure to start again quickly so you don’t lose momentum.

Moleskin: I wanted to bring a high energy, no frills workout to the pax, and I think I accomplished my goal.  A rare Bedrock BC without much mumble chatter, as I think we were all too tired to talk much.  This was a workout to challenge yourself, as you got out of it what you put into it, and I think we all challenged ourselves well.  I asked everyone to keep moving, and I rarely saw anyone ‘taking a break’.  Nice work by all.

Cornhole in the dark

  • When: 20191001
  • QIC: Wreck-It Ralph
  • The PAX: Mad Dog, Manana, Fish 'n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, yo Adrian, Prius, Clancy, 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: Muggier than expected, 75.

FNGs: None

COP:  LBAC IC Fx13, Rx12, TTT IC x5

The Thang:

Grab blocks, form up in 2 columns at the yield sign.

Usain Bolt- down to the No Parking sign and back, then farmer’s carry blocks around traffic circle. Stand at the chalk line, and toss (1) cornhole bag onto the tic tac toe board.

Rinse and repeat until all bags or thrown, or a winner is declared.

Losing team does (10) 8-Count Body Builders.

 

Fun was had by all.

Mary: Stow Blocks

Numberama: 16

Namerama: Mad Dog, Manana, Fish ‘n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, Yo Adrian (R), Prius (R), Clancy, Defib, Wreck-It Ralph

Pledge and COT

Announcements: Liquefaction- Saturday 1800 (not 0600), Dog & Duck. Sakrete has the Q. Come celebrate some of the huge achievements of your brothers and make some bad decisions of our own.  9/11 Heroes run- moved to 11/17 1400. Great race, great cause.

Devo: Don’t be a dick.

Moleskin: It was good to be back in the gloom after completing my HTL. I missed you jackasses, and the mumble chatter was on fire.

ARM DAY AT THE CC

  • When: 20190924
  • QIC: Sakrete
  • The PAX: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, 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: Mid 60’s.  Fall is nearby just not here yet.

FNGs: None today.

COP:  15 TTT IC, *leave arms up until told to drop* 15 LBAC forward and Reverse IC, 15 T Claps IC, 15 morracan night clubs IC

The Thang:

Grab a block and head toward the first area of the park where there are lights.  Just across the bridge heading towards the entrance. Circle Up.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q.

Mosey/Burpee::  Run to top parking lot by fire station.  Once there execute 10 burpees and run around the parking lot and head back to blocks.  Execute 10 burpees.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 Chest presses on Q

Mosey to top parking lot.  Lunge walk to cross walk splitting parking lot.  Jail break to opposite end.  Bear crawl to other side.  Lunge walk to cross walk.  Jail break to end and mosey back to blocks

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q

Shoulder blocks

Head back toward flag making 3 stops on the way to do 10 burpees each stop.

Stow blocks.

Mary: No mary today

Numberama: 16

Namerama: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib, Sakrete

Pledge and COT

Announcements: Augusta Half Ironman this weekend.  Chattanooga Ironman this weekend.  Reach out to your brothers doing these events and let them know you are thinking about them

Devo:

Carefree

Give all your worries and cares to God, for he cares about you. (NLT) ( 1 Peter 5:7  )

 

Are you allowing lies to define who you are? Do you live each day believing the lie that you are unloved, unworthy or unforgiven? God invites us to cast these lies, cares, weights aside! God desires us to live life carefree. To live our days secure in the knowledge that we are His loved ones.

Moleskin:   Had to adapt on the fly this morning.  Had a completely different idea on tap and had computer issues the night before that hindered it.  Back up and punt.  Defib joked that when I back up and punt I just come up with the same exercises over and over so I can remember them.  I mean maybe he’s not wrong.  In total we did 50 burpees, 150 tri cep extension, 150 curls, and 150 chest presses.  Great work and thanks for the opportunity to lead.