Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

#TRASHTAG Park Circle

  • When: 20190312
  • QIC: Dorothy Mantooth
  • The PAX: Cisco, Hard Drive, Suave,


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Intro:

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

Weather Conditions:

Clear(ish) 53 degrees

FNGs:

None

COP/Warm up:

Lap around the track with trash bags, headlamps, flashlights and reflective gear, because we were heading away from post.

The Thang:

Mosey from The Jones to Park Circle, picking up trash as we go. Get to the East side of the circle. BEAR CRAWLS (inspired by Snowplowmanden) – Indian bear crawl, two laps until 6 is in, this really sucked.

Mosey to west side of circle, two PAX perform step-ups while the other two do slight decline pushups – 10 IC, then swap, repeat. Two PAX perform high decline pushups while other two box jump, 5 IC, swap, repeat.

Mosey back to The Jones, with less than a mile to go we came across a construction zone and hit a MOTHERLOAD of trash. Running out of time, grabbed what we could safely then jail broke it to the flag.

Mary:

No time for her, more trash to pick up? Absolutely.

COT:

Pledge; Prayer Requests; Answered Prayers; Prayer.

Devo:

None

Moleskin:

This was a little different Q – wanted to not only inspire sweat, but our souls and minds today, all the while helping clean up the community just a smidge. We didn’t even fill up two trash bags completely, DMT had it in his mind that we’d all be farmer carrying 50lbs of trash bags in each hand before we got back (which Cisco would have LOVED) but not so much. Will have to scope out the area for more safe places to clean up next time.

The Circuit Board

  • When: 20190307
  • QIC: Hard Drive
  • The PAX: Suave, Igloo, Dorothy Mantooth


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Intro:

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

Weather Conditions:

Clear, 32 degrees

FNGs:

None

COP/Warm up:

20 LBAC forward IC

20 LBAC backward IC

25 through the tunnel IC

The Thang:

25 Merkins on q
25 Flutter kicks IC
2 Suicides 
25 American hammer w block IC 
10 Burpees OYO
Six inches on q
5 Pull ups OYO
Mosey lap around the track
Repeat 3x 

Mary:

  • End with planks hold the down 

COT:

Pledge; Prayer Requests; Answered Prayers; Prayer.

Devo:

None

Moleskin:

This was Hard Drive’s second Q, and sucked just as bad as the first one. He’s doing a great job stepping up and putting the hurt on us that we need..

2 Bricks 2 Blocks

  • When: 20190207
  • QIC: Cisco
  • The PAX: Dorothy Mantooth, Hard Drive, Link, Suave


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Intro:

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

Weather Conditions:

59°.  Clear & Calm.

FNGs:

None

COP/Warm up:

  • Grab 2 blocks, 2 bricks and mosey to pull-up bars station next to the pool.

The Thang:

  • Move-Your-Brick-Merkin (MYB-Merkin)
    • Circle up with 1 block and 1 brick per PAX.  Place your block on the ground by your left foot and put brick on top of it.  Step back an arm’s length away from the circle of blocks.
    • On your face
    • four count merkin IC 10x
      • 1 – down; 2 – up; 3 – grab brick with left hand; 4 – move brick from block on left to block on right.
  • 5 pull ups OYO
  • Rinse and Repeat MYB-Merkins with Right Arm.
  • On your face; LBACs 20x IC.
  • 5 pull ups OYO
  • Rinse and Repeat MYB-Merkins. 10x IC.  This time reach across your body and move brick with left arm from right block to left block.
  • Rinse and Repeat with Right Arm.
  • Single Leg Dead Lift with Block. 8 IC. R&R with opposite leg.
  • (2 burpees, Jail Break 20 yds, 2 pull-ups) 2x
  • (1 burpee, Jail Break 20 yds,  pull-up) 2x
  • Stack both of your blocks to make “T”.  Line up all “Ts” into a line.
  • Broad Jump over 5 Block “Ts”
    • Rinse and repeat 3x
  • Grab 2 bricks. Circle up.  On your face. 
    • Overhead Clap. 10 IC.
    • LBAC (no brick). 10 IC.

Mary:

  • Mosey to tennis courts.
  • Suicide Sprints (two rounds)
  • Stow Coupons

COT:

Pledge; BOM.

Devo:

None

Announcements:

Note from the Nan’Tan – Major Dad

Until next time to Goose as he heads DR for an extended period of time. Thanks for all that you have done for our region and the community. Fair winds and following seas brother!

The Palmetto 200 relay race goes March 22 and 23rd. As part of our fund raising, volunteers are needed for this event. All details are on the event page on Facebook. Request you commit to volunteer ASAP in order for us to inform the race organizer the amount of support we will be providing.

Many of you have been in F3 for several months, but have yet to step up to lead. Get with your AO Q and discuss becoming a Q and take the next sip of the F3 Kool-Aid. Others are old school Q’s, but have been out of the center of the COP for some time. I encourage you to rekindle those flames and show the Pax what you have.  

Moleskin:

Blue Falcon Fun Run

  • When: 20190205
  • QIC: Igloo
  • The PAX: Cisco, Dorothy Mantooth, Hard Drive, Houdini, Link, Suave


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Intro:

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

Weather Conditions:

50. Clear skies.

FNGs:

None

COP/Warm up:

20 SSH; 300yd Mosey; 30yd Lounges; 40yd Butt-Kicks

The Thang:
The pax partnered up. While partner A ran one lap around the track, partner B performed 10 Blockees, max effort pull-ups, and the remaining time SSH. Once partner A completed a lap the pax switched positions. The longer a pax took to complete a lap, the longer the partner had to endure the exercises. To finish we did 10 Blockees in cadence.

Mary:

  • Each of the following are 40 seconds on and 20 seconds rest:

    • Twisting Pistons (Plank position bringing knees to elbows, alternating left and right)

    • Hello Dolly’s (Legs 6” off the deck, spreading legs apart into a v-formation)

    • American Hammer/Thor’s Hammer (Thor’s Hammer is with an added cinder block)

COT:

Pledge, namerama, prayer requests, BOM

Devo:

Moleskin:

Everyone pushed HARD, I didn’t see a single Blue Falcon out there!

 

 

A FROZEN DORA

  • When: 20190122
  • QIC: Sakrete
  • The PAX: Luigi, Hard Drive, Cisco, Link, Suave,


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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: CLEAR AND COLD!!

FNGs: NONE TODAY DISCLAIMER GIVEN ANYWAY

COP:  10 TTT IC, 10 LBAC IC, 10 LBAC REVERSE IC

The Thang:

Mosey around track to get blood flowing.  Split off in pairs for a little Dora fun.  While one partner is running down to the gate by the concession stand and back other partner is executing exercises.  When partner 1 returns from run he takes over where partner 2 was on the exercises.  Flip/Flop until all exercises were complete.  Exercises for this round were as follows:

100 calf raises

200 incline merkins

300 LBC

*find the 6 when finished*

Mosey around track.  Keeping same pairs and same rules for next round of Dora.  However, this time instead of running to the gate by concession stand, while 1 partner was executing exercises the other would sumo squat to the first set of tall bleachers and mosey back.  Exercises were as follows:

100 merkins

200 squats

300 SSH.

*find the 6 when finished*

Mary: HIGH PLANK RIGHT ARM UP- LUIGI 10 COUNT; HIGH PLANK LEFT ARM UP LINk 10 COUNT, RIGHT LEG UP HARD DRIVE 10 COUNT, LEFT LEFT UP CISCO 10 COUNT, LOW PLANK SUAVE 10 COUNT, LOW PLANK YHC 10 COUNT

Numberama: 6

Namerama: Luigi, Hard Drive, Link, Cisco, Suave, Sakrete

Pledge and COT COMPLETED 

Announcements: Charlie Post 5k and 15k this coming weekend; be on look out for information regarding mud run

Devo: Q FAIL.  Left phone in the truck so summarized a common one at Bedrock.  Go throughout your day and don’t be a dick.

Moleskin:   YHC arrived at about 10 minutes until 6 with 0 HCs and 1 SC.  Stood around for a few minutes thinking that it was just going to be me.  The Jones faithful did not let me down.  They showed up right before 6 ready to move.  We had to move or we would have frozen.  About mid way through the squat portion of the Dora combined with the sumo squats the legs were feeling very similar to jelly.  YHC expressed the concern to the PAX.  This is when Link decided to let out some pent up agression.  He responds “dude this is your fault”  You aren’t wrong sir.  Thanks for allowing me to lead.  Look forward to the next one.

Running is Fun

  • When: 20190115
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: Suave


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Intro:

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

Weather Conditions:

42°.  Overcast.  Calm.

FNGs:

None

COP/Warm up:

  • N/A

The Thang:

Run from Danny Jones Park to Virginia Avenue:

Run back to Danny Jones Park:

Mary:

  • Cool down walk from parking lot to scoreboard where the flag resides? Sure…

COT:

Pledge; BOM.  (thanks Suave for a great prayer)

Announcements:

All PAX are welcome to join us at The Jones on Thursday (17 JAN 2019) for “The Warrior”, our monthly fitness test. It’s a great opportunity to test yourself if you’ve never done it before, and an even better chance to “race” yourself to set a new PR for this monster.

Moleskin:

It was DMT’s first post as Q with just one other PAX, we kept a good pace and made it back to The Jones in half an hour. We only stopped a couple of times, and a great chance to experience the second F. This was a great one on one for us to get a chance to talk and get to know each other better. 10/10, would do it again.

Clear Skies

  • When: 20190110
  • QIC: Cisco
  • The PAX: Dorothy Mantooth, Hard Drive, Link, Suave


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Intro:

Look to the East for the North Star (or Planet Venus). 

Weather Conditions:

Low 30s. Clear skies.

FNGs:

None

COP/Warm up:

Mosey to the shed and grab two blocks per PAX.
  • TTT – 10 IC
  • TTV – 10 IC (each leg)
  • 1 lap Mosey
  • Arm Circles – 10 IC

The Thang:

  • Lawn Mower Pulls – 10 on Q (each arm)
  • 3 slow pull-ups OYO.
  • Lawn Mower Pulls – 10 on Q (each arm)
  • 3 slow pull-ups OYO.
  • Each PAX stacks their 2 blocks.
  • Burpees – 10 OYO (jump laterally over block)
  • Separate stacked blocks. On your face. Overhead clap – 10 IC.
  • Grab Blocks and Farmers Walk
  • Stop at bleachers and set up blocks for Carolina Dry Dock with Feet on Bleachers and hands on blocks
  • Carolina Dry Dock – 8 on Q
  • Farmer’s Walk/Carry – 30 yards.
  • Flutter Kicks w/ 1 block overhead – 15 IC.
  • Block Press – 20 on Q
  • Farmer’s Walk – 25 yards.
  • All PAX stack their two blocks into upper-case “T’s”, and place them in a line.
  • Broad Jump over all 5 T’s. (3 rounds total).
  • Farmer’s Walk – 30 yards
  • Lawn Mower Pulls – 15 on Q (each arm)
  • Farmer’s Walk – 70 yards 

Mary:

  • Wall Sit
  • Farmer’s walk back to the shed and stow coupons.

COT:

Pledge; BOM.

Announcements:

Convergence this Saturday @ Fault Line (0700).  DMT has the flag.  YHC, Suave, and Luigi will try to car pool.  Otherwise The Jones will remain open.

Moleskin:

Nice push by everyone today.

Back Abs and Bears

  • When: 20190108
  • QIC: Cisco
  • The PAX: Dorothy Mantooth, Hard Drive, Link, Suave


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Intro:

DMT returns!

Weather Conditions:

Mid 50s. Partly Cloudy.

FNGs:

None

COP/Warm up:

Mosey 1/2 Lap.

The Thang:

  • 5 pull-ups OYO.
  • 1/2 Lap Mosey.
  • Glute Bridge – 15 IC
  • 1/2 Lap Mosey.
  • 5 pull-ups OYO.
  • 1/2 Lap Mosey
  • Glute Bridge – 15 IC
  • 1/2 Lap Mosey
  • 5 Pull-ups OYO
  • 1/2 Lap Mosey
  • Glute Bridge – 15 IC
  • 1/2 Lap Mosey
  • Flutter Kicks – 15 IC
  • 1/4 lap Mosey
  • Side Plank Dip – 10 IC left side; 10 IC right side.
  • Bear Crawl 50 yards
  • SSH – 20 IC
  • 1/4 Lap Mosey
  • Side Plank Dip – 10 IC left side; 10 IC right side
  • Reverse Bear Crawl 50 yards.
  • 3/4 Lap Mosey
  • Glute Bridge – 20 IC
  • 1 Lap Mosey
  • Glute Bridge – 9 IC
  • Super Extra Slow Cadence Merkins – 10 IC
  • Mountain Climbers – 15 IC 

Mary:

  • Mosey to Tennis Courts
    • Suicide Sprints across both courts. 2 rounds total.

COT:

Pledge; BOM.

Moleskin:

Good to have DMT back.

Running in a Winter Wonderland

  • When: 20181218
  • QIC: Flo
  • The PAX: Cisco, Suave


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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: 43 degrees

FNGs:  N/A

COP:  SSH x 20 IC, Monkey Humpers x 15 IC, LBAC x 10 IC (Forward and Backward)

The Thang: 

YHC had a plan in mind, but called an audible after driving through all the festive Christmas lights decorating Park Circle.

Mosey from the AO to Park Circle (roughly a little more than a half mile) for a variety of PT activities including Burpees, Step-Ups, Toe Taps, People’s Chair, Derkins, and Tricep Dips.

Before heading back, we headed over to the toy soldiers for 5s with Monkey Humpers and Merkins (like 11s, but with 5). In between exercises you military crawl to one end and High Step back.

Mary:  WWI Sit-ups, LBCs, Indian Sit-Ups, Pickle Pounders

Numberama, Namerama, Announcements, Pledge, COT

Devo: Using Nehemiah’s leadership on rebuilding the wall around Jerusalem, we talked a bit about inspecting what you expect.

Moleskin:  A small yet mighty force at The Jones today. Excellent company and accountability this morning. Thank you men!