Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Desconstructed Swampfox

  • When: 20200709
  • QIC: Sofia
  • The PAX: Prayer Request, Redo, Hacker, Tinder


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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: Nice and muggy

FNGs: no FNGs

COP:  SSH (x15), TTT (x15 IC), Imperial Walkers (x15 IC)

The Thang:

In preparation for the monthly fitness test at The Ditch, to be held end of the month, YHC decided to deconstruct the Swampfox. The Swampfox monthly fitness test is comprised of 20 reps of the following: burpees, V-ups, and squats w/ block. This is then followed by a run down to towards the end of the trail and back to startex. This is conducted OYO for max “laps”.

Today YHC broke the Swampfox into 20 hand release merkins, 20 bobby hurleys, run to towards end of trail, 20 squats (no block), 20 V-ups, run back to startex. Rinse repeat together as one unit.

Mumble chatter: V-ups performed on your back … not to be confused with VBAC (Vaginal birth after c-section) 😉

Numberama: 5

Namerama: Prayer Request, Tinder, Hacker, Redo, Sofia

Pledge and COT

Announcements: All of them

Devo: 1 Cor. 10:13-14

F3 deck of cards

  • When: 20200702
  • QIC: Sofia
  • The PAX: Prayer Request


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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: Perfect

FNGs: no FNGs

COP:  SSH (x15), TTT (x10 IC), Imperial Walkers (x10 IC), Little Baby Arm Circles forward/backword (x10/each IC)

The Thang:

F3 deck of cards … most of them

Numberama: 2

Namerama: Prayer Request, Sofia

Pledge and COT

Announcements: All of them

All the miles

  • When: 20200706
  • QIC: Sofia
  • The PAX: Prayer Request, Fanta, WeeWoo, Redo


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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: Wonderful

FNGs: None

The Thang: Nothing fancy, just the good ‘ol big loop.

Numberama: 5

Namerama: Prayer Request, Fanta, WeeWoo, Redo, Sofia (Q)

Pledge and COT

(Un)conventional Q

  • When: 20191019
  • QIC: Sofia
  • The PAX: Schrute, Tinder


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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: perfect

FNGs: no FNGs

COP:  SSC, don quijotes, through the tunnel

The Thang:

Burpees, 15 reps x 3 sets

Ankle Biters – in cadence, 15 x 3 sets

Ruck burpees, 10 x 3 sets

Get ups – in cadence, 20 (10 per side) x 3 sets

Burpees, 5 minutes, all the reps

1 mile interval run

Mary: PAX choice followed by a little stretch-o-rama led by Tinder

Numberama: 3

Namerama: Schrute, Tinder, Sofia

Pledge and COT

Announcements: All of them

Tclaps: Tinder for his co-Q’ness to help YHC overcome his Q stage fright.

Bodyglide vs. Band-aids

  • When: 20191021
  • QIC: Olaf
  • The PAX: Muscadine, Cast Away, Goober, Glowstick, Urkel, McGruff, Fanta, Wee Woo, Sofia, Mrs. Potts, Discount, Tinder


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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: Upper 50’s. Cool to start, hot at the end.

FNGs: None

COP:  We geared up

The Thang:

Most ran the big loop, couple didn’t.

Mary: Nope

Numberama: 13

Namerama: Muscadine, Cast Away, Goober, Glowstick, Urkel, McGruff, Fanta, Wee Woo, Sofia, Mrs. Potts, Discount, Tinder, Olaf

Pledge and COT

Announcements: Christmas Events will be posted on Facebook.  Tinder gathering men that want to do stretching/mobility exercises on Sunday’s at 7 am.  Will meet at Ditch location.  Prayer requests for Everett (2.0 of Muscadine’s friend) and Dovetail.

Devo: YHC had a convo with friend about making a hard decision despite of how painful it was knowing that doing it later would be even more painful.  So often we procrastinate these conversations, or decision, but doing it later may mean more pain OR we may not have another opportunity to have them.  Tomorrow isn’t guaranteed and we need to make sure that we aren’t putting things off because they are difficult, aren’t fun, or are a lot of work.

Moleskin:   Goober had nipple chaffing even after bodyglide was applied.  Discussion occurred on other alternatives.  It was also the return of Muscadine to the gloom thanks to Tinder who urged him on Sunday to come out.  Good example of brotherhood working to keep HIM engaged.

Moroccan Rock-A-By-Baby good time

  • When: 20191012
  • QIC: One Bar
  • The PAX: Schrute McFly Sofia


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Intro: 4 for a Moroccan Rock-A-By-Baby good time.

Conditions: a cool 64

Shortcake Special (Before the BC): Sofia did something with sandbags.

Ruckers: None.

FNGs:  no fng’s

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, Moroccan night clubs, don quioxties, doggie paddle

The Thang:
10 Rock-A-By-Babies, 15 curls for the girls, 15 rows each arm, 15 tricep extensions, farmers carry 2 blocks down the basketball court and back rinse and repeat for about 30 minutes. 5 minutes of lbc’s, 5 minutes of flutter kicks, 5 minutes of lbc’s, 5 minutes of Superman’s. Last 2 minutes we did more Moroccan nightclubs.

6 Minutes of Mary:
Last 20 minutes of the workout was abs.

Namearama:
Schrute, McFly, Sofia, One Bar

Announcements:
Help with lady moving @8

Pledge of Allegiance:Done

BOM: (Prayer)
One Bar

Devo:
Don’t be a dick. Be nice to those you come in contact with.

 

Crazy 8’s

  • When: 20191009
  • QIC: Sofia
  • The PAX: McGruff, Redo, Hacker, Meter Maid


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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: Beautiful

Shortcake Special: Meter Maid with an early start to knock out 4 miles.

FNGs: None

The Thang: Nothing fancy, just the good ‘ol crazy 8 loops around pond and municipal center.

Numberama: 5

Namerama: McGruff, Redo, Hacker, Meter Maid, Sofia (Q)

Pledge and COT

Announcements: replace with announcements

Devo: “Don’t be a dick”

The Ditch: HARD workout 09/21/19

  • When: 20190921
  • QIC: Bedpan
  • The PAX: Tinder, Olaf, Futurama, McFly, Harbaugh, Sofia, Shrute, Beanie Baby


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Intro: YHC picked up this Q early this month.  YHC wanted to bring something devo related since he has had a long week.  The point of the workout was to show life does not get any easier…this workout will not as well.  But we are all in this fight together.

Conditions: mid 60s, no precipitation, could feel a Fall breeze

Shortcake Special (Before the BC): Futurama

Ruckers: none

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:
LBAC x10 IC fwd/bck

OHC x10 IC

Catalina Winemixer x10 IC

Don Quixote x10 IC

grab a block, workout on basketball courts

The Thang: 
a HARD workout:

Round 1: Hand release merkans x15 OQ, American hammer x15 IC w/block, Rows w/block x15 OQ, Damnits w/block x15 IC

  • grab a partner complete 10 Partner Get Ups x10 OYO each

Round 2: Hand release merkans x16 OQ, American hammer x16 IC w/block, Rows w/block x16 OQ, Damnits w/block x16 IC

  • with partner complete 10 Partner Iron Crosses x10 OYO each

Round 3: Hand release merkans x17 OQ, American hammer x17 IC w/block, Rows w/block x17 OQ, Damnits w/block x17 IC

  • with partner complete 20 Partner Merkans x20 OYO together each (high five each other with one arm when you come up after merkan)
  • 1 minute Wall Sit OQ

Round 4: Hand release merkans x18 OQ, American hammer x18 IC w/block, Rows w/block x18 OQ, Damnits w/block x18 IC

  • with partner complete 10 Partner Get Ups x10 OYO each
  • complete 1 round of Usain Bolts.  1 person chooses an exercise then runs around the tennis courts.  Rinse Repeat till everyone goes.

Round 5: Hand release merkans x20 OQ, American hammer x20 IC w/block, Rows w/block x20 OQ, Damnits w/block x20 IC

stow blocks

6 Minutes of Mary: 
Iron Crosses, Flutterkicks, Low Plank, LBCs, X’s & O’s, South American Hammer, Boat Canoe, Tables

recover recover

Numberama: 
9

Namearama:
Bedpan, Tinder, Olaf, Futurama, McFly, Sofia, Harbaugh, Beanie Baby, Shrute

Announcements:
A 1 mile Domestic Violence Awareness Hike is happening in October (contact Redo if interested).  Men’s Hike is approaching soon.  IronMan Challenge is soon.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

YHC has had a long week.  He has been feeling on 1% everyday.  The gas tank is low.  Life has definitely not gotten easier for him due to studying, classes, grades, CSU basketball and Publix.  He has been taking 1 day at time and remembering how important endurance is in life.  When some days are much harder than others it is okay to vent to those that love you and want the best for you.  We are not alone and we need to reach out to others when we have a shitty day.  We are in this together.  That was the point of this HARD workout.  It isn’t going to get any easier, the reps continued to increase, but we were all in the fight together and completed the partner get ups…together.  Keep pushing!

Moleskin:
Great workout and a beatdown as promised.  Thank you for the opportunity to lead.

Fanta Has a Friend

  • When: 20190610
  • QIC: Urkel
  • The PAX: Sofia, Fanta, Magic Man (FNG), Weewoo, One Bar, Inspector Gadget, Urkel


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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: muggy!!!

FNGs: Elliott Cabrera – Magic Man

COP:  none

The Thang:

Figure eights

Mary: none

Numberama: 7

Namerama: Sofia, Fanta, Magic Man (FNG), Weewoo, One Bar, Inspector Gadget, Urkel

Pledge and COT

Announcements: Father’s Day Convergence at Doty 06/15, Hot Pursuit 5k 06/15 @ 9:00 at GC Municipal Center, Tournament of Champions at Shortcake’s in Summerville 06/15, Sofia is still trying to fill out his Ragnar team for October, July 4th Convergence at The Ditch.

Devo: Who is speaking into your life?

Listening to the sermon yesterday at church reminded me of the important role men play in our lives. Also connected with why I F3.

I remember as a teenager playing golf with my grandfather. Playing horribly. Couldn’t hit anything straight. Finally after hitting my tee shot on hole 17 he spoke up. Pulling his handkerchief from his pocket he told me “take this and put it under your arm. Now hold it there while you hit that shot again.” Listening to his advice I hit the straightest shot of the day. I asked why he waited until the next to last hole to offer that advice.

Point was that he was there with me, watching my swing. When the time came that he felt I needed to hear it, he pointed out what I was doing wrong. Because of our many years playing together (and the fact that he was my Pappaw), I listened to what he had to say. I didn’t reject the advice.

As a baseball player in high school, i really struggled with the bat speed to get around on the fastball. One of my best buddies was a pitcher. So he offered on several occasions to stay after practice and groove me a few of his best to let me work on it. He knew it was a weakness of mine that I needed to work on.

These are roles that each of us need to have filled in our lives. We both need other men that are allowed to speak into our lives when they see us struggling and say “here, try this and see if it helps” or “here, let’s get together from time to time and work on it together.”

Search your circle and see if you have these men in your life. If not, find them in the gloom. Lots of good brothers out there willing to listen and help.

Moleskin:   Lot’s of good discussion in naming the FNG this morning. We found out that he enjoys racing (which possibly saved him for a Gitmo nickname being from Cuba). This of course brought out all the Ricky Bobby references. This is where we decided on Magic Man.

A case of the runs

  • When: 20190519
  • QIC: Pretzel
  • The PAX: The Colonel, Borland, City Clicker, Professor Klump, Old Flame, Joe, Space Cowboy, Grasshopper, Suds, Shortcake (starsky), Hollywood, Old D, Sofia, Waldo, M&M, Pretzel


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The first sprint triathlon of the season siphoned off some numbers, but a still-solid group of 17 got a case of the runs (and rides, and rucks) at The Creamer on Sunday.

Conditions: MOIST

The Thang

0500ish: Start

Between 0500-0645: Finish exercise, begin coffee