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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I Don’t Know How Time Works

  • When: 20191122
  • QIC: Milton
  • The PAX: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy


2019-11-22 by Milton Leave a Comment

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

Conditions: Wet

FNGs: None

COP:  10 Laps

The Thang:

Tombstones: 4 Laps, Arms Only: 6 Laps

Tombstones: 4 Laps, Arms Only: 6 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Splash Backs: 6 Laps, Frog Kick: 4 Laps

Butterfly: 2 Laps, Backstroke: 2 Laps, Breast Stroke: 2 Laps, Freestyle: 2 Laps

IM: 2 laps each stroke

11’s: Freestyle and Breast Stroke

Mary: No Time

Numberama: 6

Namerama: Canadian Bacon, High Stick, Speedo, Sugar Mountain, Clancy, Milton

Pledge and COT

Announcements: Christmas parade Sunday (12/8), Christmas Party Thursday (12/12) Oak Rd Brewery

Devo: None

Moleskin:   Sugar Mountain is too cold to hear about your life.

Filed Under: Tsunami Tagged With: Canadian Bacon, Clancy, High Stick, Milton, Speedo, Sugar Mountain

May’s Running of the Cardiac

  • When: 20190509
  • QIC: Sakrete
  • The PAX: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, Defib


2019-05-11 by Sakrete Leave a Comment

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

Conditions: Upper 60’s wet from the rain prior to BC.  Rain drizzling near completion

FNGs: William Daugherty  now known as Robin Wood

COP: 15 LBAC IC; 14 LBAC REVERSE IC; 15 TTT IC; 14 HILLBILLIES IC

The Thang

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.  

Results are as follows:

Speedo- 11 rounds

Double Trouble- 8 rounds

Waldo- 9 rounds

Splinter- 13 rounds

Grits- 10 rounds

Snooki- 8 rounds

FNG (Robin Wood)

Loose Nuts- 10 rounds

Pavilion-  7 rounds

Mayhem- 8 rounds

Easy In- 11 rounds

Defib-  4 w/ ruck 

Sakrete- 8 rounds

Mary:  Ain’t nobody got time for this her on Cardiac day

Numberama: 13

Namerama: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, Defib, Sakrete 

Pledge and COT That happened

Announcements: Father’s Day convergence weekend of June 15th.  Workout at Doty then fundraiser 2nd F opportunity at Shortcakes farm that afternoon.  Fourth of July Convergence @ the ditch.  Start time 0600.

Devo: 

True Ministers
In everything we do, we show that we are true ministers of God. We patiently endure troubles and hardships and calamities of every kind. (NLT) ( 2 Corinthians 6:4 )

We know hard times come. The light we can shine to others reveals our faith in God. Our faith can persist even in the face of hardship. It is a demonstration of our trust that the Lord is good. When calamity happens the last thing we want to be is patient. We want to hurry up and move beyond the troubles. This is the time God has been preparing us for and we have the opportunity to grow closer to God. If you are in the middle of calamity, muster your patience one day at a time.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=7lHHavBVxm
 

Moleskin:  Speedo came out.  Double Trouble made it to both Bedrock’s this week.  Good turnout for The Cardiac.  We had an FNG this AM.  Pavilion brought him out.  William Daugherty now known as Robin Wood.  He told us he shoots bow and arrow competitively.  Speedo looked at DT and said Robin Wood.  He meant to say Robin Hood but misspoke and DT wasn’t going to let that opportunity pass!  Welcome Robin Wood!

Filed Under: Uncategorized Tagged With: Defib, Double Trouble, Easy In, Grits, Loose Nuts, Mayhem, Pavilion, Robin Wood, Sakrete, Snooki, Speedo, Splinter, Waldo

This months running of the Shark



2019-03-28 by Sugar Mountain Leave a Comment

Warm ups

10 links Freestyle

4 links of each Motor boat, nothing but arms, fist pullers, beer can holders, and one arm swim.

The Shark (as mant as you can get in in 20 minutes)

4 Links of the following: Freestyle, Breast Stroke, Butterfly,

10 wall push ops in between each set of swim styles.

Tread water for 5 minutes

Up downs Start at 1 and work our way up to 5

Announcements

Pledge

BOM

Filed Under: Tsunami Tagged With: Hanging Chad, High Stick, Recount, Speedo, Sugar Mountain, Toto

The Shark Revised

  • When: 20190208
  • QIC: Sugar Mountain
  • The PAX: High Stick, Speedo, Cisco, Hard Drive, Smokey


2019-02-21 by Sugar Mountain Leave a Comment

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Wet its a pool

FNG None

Warm ups:

10 links freestyle

4 Links: Motor Boat, Close Fist, Zipers, One arm,

The Shark:

4 Links Freestyle

10 Wall Push Ups

4 Links Breast Stroke

10 Wall Push Ups

4 Links Butterflys

10 Wall Push Ups

As many round as you can in 20 Minutes

Up downs and tread water last 10 Minutes

Announcements

Pledge

BOM


Filed Under: Tsunami Tagged With: Cisco, Hard Drive, High Stick, Smokey, Speedo, Sugar Mountain

Hard Drive VQ

  • When: 20181214
  • QIC: Hard Drive
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Recount


2018-12-21 by Recount Leave a Comment

Warmup: Swim 10 Lengths

Thang:  2 Laps of Each Stroke, 4 Cork Screw, 4 Fist Swimming, 4 Fingertip Drag, 5 Ascending Sprints, 4 Free Style Recovery, 4 Corkscrew, 2 Sprint, 2 Slow Breaststroke, 2 underwater, 2 butterfly, 2 corkscrew, sprints at the end. 4 Cool Down Laps

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Hard Drive

Filed Under: Tsunami Tagged With: Bedpan, Cisco, Hairy Winks, Hanging Chad, Hard Drive, Recount, Speedo, Sugar Mountain, Toto

4 Quarters

  • When: 20181130
  • QIC: Recount
  • The PAX: Hanging Chad, Toto, Hairy Winks, Hard Drive, Sugar Mountain, Bed Pan, Cisco, Speedo


2018-12-03 by Recount Leave a Comment

Warmup: Swim 4 Lengths

Thang: The number four came to mind so we did everything in increments of four.

4 length warm-up
4 length buoy swim
4 length kick board
4 length buoy swim
4 length kick board
4 length no touch
4 length freestyle
4 length breaststroke
4 length backstroke
4 length butterfly
4 length no repeat
4 length 3/4
4 length cool down
4 length 3/4
4 length cool down
4 Hussein bolt
4 cool down
4 Hussein bolt
4 cool down
4 lengths underwater
4 lengths recover

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

 

Recount

Filed Under: Tsunami Tagged With: Bedpan, Cisco, Hairy Winks, Hanging Chad, Hard Drive, Recount, Speedo, Sugar Mountain, Toto

The Shark didn’t bite the Tsunami pax

  • When: 20181102
  • QIC: Speedo
  • The PAX: Sugar Mountain; Cisco; Suave; Toto; Recount; Hanging Chad; Redo


2018-11-02 by Speedo Leave a Comment

Warmup: 10 links

Drills:

4 links close fist

4 links Catch-up stroke

4 links motor boat

4 links right arm forward left arm only reverse

4 links motor boat

8 links sprint @ 45 secs

4 links recovery

10 minutes – Swim at your pace keeping counting of your links. Good push by the pax and remember your number to improve the next time

Sprints:

4 links @ 45secs

4 links @ 30 secs

4 links @ 25 secs

warm down- 4 links

Numberama; Namerama; Pedge; BOM

Moleskin: This was the first time YHC Q in a very long time. The pax continue to make some huge progress over there stroke and abilities in the water. Proud of this guys and their work.

Filed Under: Tsunami Tagged With: Cisco, Hanging Chad, Recount, Redo, Speedo, Suave, Sugar Mountain, Toto

Many Thanks to the Brotherhood of F3 (Tsunami Convergence)

  • When: 20181020
  • QIC: Sugar Mountain
  • The PAX: Major Dad, Flo, Recount, Hanging Chad, Bob The Builder (R), Grasshopper, Wiper, Redo, Luigi, Lotta Love, Speedo, High Stick, Sakrete, Pretzel,


2018-10-23 by Sugar Mountain Leave a Comment

F3 Tsunami Convergence 

Weather: Nice 67 Deg

Warm Ups:

6 links Freestyle

Pre Work

2 links motor boats

2 links Catch Ups

2 links Fist Pounders

2 links Beer can holders

2 links Nothing but tips

The Thing 

Dora divide into teams of 2

One man do said exercises and the other do 2 links freestyle

100 wall push ups 50 each 

200 flutter kicks 100 each 

300 nipple pullers 150 each

As far as you can get x 6 times

Pool up downs start with 1 and work our way up to 5

Tread water for 5 minutes

Cool down 6 links 

Numberama

Namarama

Pledge

BOM

Cofferama followed

Filed Under: Uncategorized Tagged With: Bob The Builder (R), Flo, Grasshopper, Hanging Chad, High Stick, Lotta Love, Luigi, Major Dad, Pretzel, Recount, Redo, Sakrete, Speedo, Wiper

Today is Sponsored by the Numbers 4 and 7

  • When: 20181019
  • QIC: Sugar Mountain
  • The PAX: Recount, Cisco, Hanging Chad, Canadian Bacon, Lotta Love, Speedo, Toto, Hairy Winks


2018-10-19 by Sugar Mountain Leave a Comment

Great push by all.

Weather N/A

Water: Wet

Warm Ups: 10 links freestyle

Pre work: All were with 4 links

Motor Boat

Beer Can Holders

3 Pull 6 Kick

Fist Pounders

Zippers

Pull Freestyle

Catch Ups

Push offs

As quite as you can

The Thing: 7’s

1 links breast strok

6 links freestyle

Pax will swim decreasing one while increasing the other until 6 links breast stroke and 1 link freestyle

1-5 updowns started with 1 and worked our way up to 5

Tread water 5 minutes

Namearama

Pledge

Ball of Man

 

 

Filed Under: Tsunami Tagged With: Canadian Bacon, Cisco, Hairy Winks, Hanging Chad, Lotta Love, Recount, Speedo, Toto

#SAKSTICK

  • When: 20181009
  • QIC: Sakrete/High Stick
  • The PAX: Defib, Stalker, Cheetah, Easy In, Goose (R), Sugar Mountain, Waldo, Good Times, City Slicker, Swinger, Chilly Willy, Chum, Prius (R), Speedo, Yo Adrian (R), Penny, Mittens, Grasshopper,


2018-10-11 by Sakrete Leave a Comment

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

Conditions: Lower 70’s, Still humid but just a slight but of fall crispness in the air (maybe that was just me)

FNGs: None today

COP:  High Stick: 10 TTT IC; 10 DON QUIXOTE IC

Sakrete:  PAX led up downs.  High knees until each PAX says down.  At that time hit the deck and bounce back up and directly into high knees again.  Think football practice except the DOWN replaces the whistle.

The Thang:

High Stick and YHC had pre set up sand bags on each side of the road heading away from the flag towards entrance to park.  1 40lb, 60lb, and an 80lb sand back on each side.  High Stick and YHC did a school yard pick to figure out the teams with each team lining up on opposite sides of the street behind the sand bags.  Points would be earned after each round.  Best out of 3 will be declared the winner.  Each member of the team would carry each of the 3 sand bags at least once throughout the morning.

ROUND 1:: Carry the 80, 60, and 40 lb sand bags as a team from the flag to the street in between the bridge and the entrance.  (the street that leads back to big scoreboard).  Once reaching the destination do 10 burpees OYO followee by 15 of each of the following ON Q.  SQUATS, MERKINS, CALF RAISES, WWI SITUPS.  High Sticks team completed first and was awarded the point.  SCORE TEAMSTICK 1  TEAMSAK 0

ROUND 2::  The same would be completed except route this time is the beginning of the street back to the scoreboard, around the circle and back to the entrance.  Same exercises were completed with TeamStick completing and being awarded the point.  SCORE TEAMSTICK 2  TEAMSAK 0

Had a tiebreaker round planned but it wasn’t needed.

The teams then joined into one 20 person group.  The goal was the same.  Move each set of sand bags as quickly and efficiently as possible with each person carrying the bags.  Went from entrance to the wiffle ball field where we put the sand bags down.  We then lined up on the base line where we complete a set of 11’s.  High Stick: LBC on Q and Sakrete Hand release merkins on Q.  In between the two PAX would sprint across the field.  After completion pick up the sand bags and get back to the flag.  Same rules applied.  Once back at the flag TeamStick got one of the 40lb bags and TeamSak got one of the 60 lb bags.  Each team member would get in the high plank position side by side essentially creating a tunnel and would pull the bag through the tunnel.  After each PAX pulled the bag through they would run to the end of the line and would move all the way around the circle.

Mary: High Stick:  Caption Thor.  Do big boy sit up and and directly into 4 count american hammer.  2 big boy sit ups and 2 4 count american hammer.  Rinse and Repeat to 7.

Sakrete:  Pickle Pounder x 10 IC; 20 WWI SITUPS ON Q

Numberama: 20

Namerama: Defib, Stalker, Cheetah, Easy In, Goose (R), Sugar Mountain, Waldo, Good Times, City Slicker, Swinger, Chilly Willy, Chum, Prius (R), Speedo, Yo Adrian (R), Penny, Mittens, Grasshopper, Sakrete, High Stick

Pledge and COT 

Announcements: Hot Tub Run a Thon and also collecting shoes,  Old Flame running all over God’s creation because that’s what he does. (will start on 10/19 at 5a and run to each fire station in Dorchester County.  Plan is to finish up at Kickin’ Chicken on Dorchester around lunchtime or early afternoon on Saturday the 20th.

Devo: Couldn’t get phone to unlock on account of all the sweat so Cheetah took the lead this morning.  It was simple and straight to the point.  “Don’t be dicks”

Moleskin:   High Stick and I have been dubbed #sakstick by some of our F3 brothers.  I could think of worse people to be paired up with.  The dude is competitive and motivating.  We tossed around the idea of a Sakrete/High Stick co-q.  By tossed around I mean we discussed it one day and the next we signed up for it.  It is not a secret that #sakstick does not see eye to eye on college football.  High Stick is a fan of whatever they call that university in the middle of the state whereas YHC supports the orange and white in the upstate.  We decided to do this co-q with some stakes.  If High Stick wins YHC has to wear a stupid Gamecocks shirt Sunday at the Creamer.  For the run and the coffee following.  If YHC pulls out the win High Stick would have to put on the Orange and White with a big ole Tiger paw on it.  Unfortunately,  TeamStick was victorious and will pay up what is owed this coming Sunday.  It will only happen once so if you want to see it I suggest you be at The Creamer this Sunday the 14th.

Huge T claps to High Stick for the co-q.  I think it went over well man and look forward to bringing it to the next AO soon.  Also, YHC would like to congratulate Penny on returning to the gloom.  Between being out of town, fighting injury and also a bit of the foo Penny returned after a 6 month hiatus.  Welcome back brother.  We were graced with the presence of one of our most recent IRONMEN, SPEEDO as well.  Great seeing you back out in the gloom sir!  Lastly, I would like to take a minute and thank Goose and Picasso for their contribution to this Q.  The let us borrow their sandbags.  Without them this doesn’t happen.  Great work by everyone and congrats to High Stick on the win.

Filed Under: Bedrock Tagged With: Cheetah, Chilly Willy, Chum, City Slicker, Defib, Easy In, Good Times, Goose, Grasshopper, High Stick, Mittens, Penny, Prius, Sakrete, Speedo, Stalker, Sugar Mountain, Swinger, Waldo, Yo Adrian

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