Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Caterpillar Push Up Party for One

  • When: 20200210
  • QIC: Swinger
  • The PAX: Metallica, Tom Bihn (my ruck belt)


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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: 45

FNGs: None- disclaimer given anyways (can never be too careful)

COP:

Do not put arms down until told

LBAC, forward and reverse (IC) x10, Big arm circles forward and reverse (IC) x5, Don Quixotes (IC) x10, Hillbillies (IC) x10, TTT (IC) x10

Arms down

Not sure a name for this, so maybe you can help me in the comments. For now, I’ll call it a caterpillar push up. Begin standing with arms over head and feet together. Bend forward at the waist and take 4 counts to bring hands on the ground. Take 4 counts to walk hands forward, ending in a plank position. Perform one push up. Walk hands back towards feet for 4 counts. Bend back up for 4 counts, finishing with hands in the air. (very thankful for the belt on my ruck on this one).

Caterpillar push up x5 (OYO…OQ…)

 

The Thang:

  • Quick mosey to the ball field
  • Bear crawl from base to base, alternating between forward and backward bear crawl at each base. Stop to perform exercises at each base and halfway between each base. Exercises included:
    • 10 Thrusters (OQ)
    • 10 Squats, down slowly for 3 and fast up for 1 (IC)
    • 10 Merkins (OQ)
    • 10 Flutter kicks (IC)
    • 10 Overhead Press (OQ)
    • 10 Single-leg bridges, each leg (OQ)
    • 10 Lawn Mowers, each arm (OQ)
  • Quick mosey to palm trees.
  • Perform one caterpillar push up at each tree and lunge-walk between trees.
  • Quick mosey between by baseball fields. Up and down all stairs at first stadium on the way to the playground.
  • 10 Pull ups (slick) by the tire swing
  • Quick mosey to the picnic shelter (can’t let FIA catch you walking…)
  • 10 Single-leg squats with one foot on the bench.
  • Mosey back to the circle.

Mary:

  • 10 Floor sweepers (IC)
  • Laps around the traffic circle during devo

 

Numberama: 1

Namerama: Swinger (SCS with ruck + 60lb sandbag)

Pledge and COT

Announcements: None

Devo: I had planned to share some highlights from a men’s breakfast I went to at New Spring over the weekend. We talked about three kinds of forgiveness: God forgives man, man forgives man, and man forgives himself.

  • Ask yourself, what is a sin that I have trouble believing that God can forgive?
  • Mankind murdered God’s son, and He forgave us for that. If He can forgive that, what could we have possibly done that would be beyond His forgiveness? All we have to do is ask, and we will be forgiven completely of ALL of our sins.
  • Ask yourself, who do you need to forgive? Who do you need to ask forgiveness from?
  • When you refuse to forgive someone, you yourself are weighed down by resentment. You set yourself free when you intentionally choose to forgive someone.
  • When someone owes you something, you feel superior. Sometimes we don’t want to forgive so we can stay in control over someone. Be humble and release that person into freedom by forgiving.
  • Ask yourself, what do you see when you look in the mirror? Do you see your sin?
  • If you are a Christian, you are not a sinner saved by grace, you are a New Creation, a child of God. That is what you should see when you look in the mirror. That is what God sees when He looks at you.
  • Do you think you are more important that God, where you can’t forgive yourself for sins that God has already forgiven you of?

If you have questions about any of this or want to talk about it more, please, please grab me after a workout or shoot me a message on facebook. 🙂

Moleskin:   After rucking for a year and getting hit in the head with bricks and steel for a year, I finally decided to get a belt for my ruck. The goal today was to do movements that were annoying without a belt and enjoy not getting slammed in the head. Mission accomplished.

To liven up my pity party of a solo workout, I cranked up the Metallica and decided to quickly jog between each location instead of walking. Sorry everyone else missed it, but I had a blast and am sore in all the right places.

Anonymous Buffalo Hunt

  • When: 20200203
  • QIC: Wreck-It Ralph
  • The PAX: Swinger, Manana


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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: 45, really nice considering

COP:  Scorpion Stretches 3 each side

The Thang:

Put your ruck on. Start rucking.

Stop at the palm trees for a curl ladder (1-13)

Grab a baseline and curtsy squats.

Back to the flag

Mary: Floor Sweepers x10 IC

Numberama: 3

Namerama: Wreck-It Ralph, Swinger, Manana

Pledge and COT

Announcements: P-200 volunteers

Devo: 1% better everyday…

Moleskin:  YHC was peeking at he Q sheet (which is up, go sign up) and saw that ‘Anonymous Buffalo’ has picked up the Q for the morning. Hoping to keep this creature anonymous, I posted  a pre-blast… 0500 came, and no buffalo sightings. So we set off into The Gloom on a buffalo hunt of our own…

50 is a big number

  • When: 20200127
  • QIC: Wreck-It Ralph
  • The PAX: Repo, Swinger


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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: Spitting rain, 50’s- cool.

COP:  LBACs, T-Claps, hustle to the picnic shelter

The Thang:

50 reps of each exercise until time expires.

Exercises included, but nor limited to:

OH Press

Sun gods

Lawn mowers

American Hammers

Front Claps

Chest Press

Squats

Waterfall plank (Hold plank, each member counts off until you get to 50)

Curls

Calf raises

and more!

Mary: None

Numberama: how many total

Namerama: Wreck-It Ralph, Repo, Swinger

Pledge and COT

Announcements: Sign up to volunteer for the P-200. Find something epic to do this spring and crush it!

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter


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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: Below freezing

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.

Its Just That Simple

  • When: 20200120
  • QIC: Sugar Mountain
  • The PAX: Wreck It Ralph, Defib, Swinger, Repo


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Weather Cold 36 with wind chill of 28deg

FNG None

Disclamer Don’t hurt yourselves

COP With Rucks on Little baby arm circles both ways x 10 IC, TTT x 10 IC, Don Quixote x 10 IC, Slow High Knees x 20 IC

The Thing

PAX were directet to get 2 blocks each.  We then moved out farmer carring blocks.  If a PAX needed a break we took an exercise break.

At the stops we did the following Get ups x10, Hand release murkins x 10, Squats x 10 IC, Curls for the girls x 20 OnQ, Overhead Press x 20 OnQ, Toe touches x 20 IC, Imperal Walkers x 20 IC, Monkey Humpers x 20 IC

Mary no time

Numberama 5

Nameama and Pledge

Announcements

The Cardiac Results January 2020

  • When: 20200116
  • QIC: Defib
  • The PAX: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, 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: 64, humid, not rainy until after 5:45

FNGs: None

Ruckers: Swinger🤘

Disclaimer: Given. Push yourself, don’t hurt yourself.

COP:

Through the Tunnel 10 IC

Don Quixotes  10 IC

LBAC forward and backward while I gave instructions for The Cardiac 

 

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac January 2020 Results:

Swinger 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

Gypsy 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Sakrete 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Fish N Chips 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Bambi 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles)

Bob The Builder 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

First Alert 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

AC/DC 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

High Stick 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Mad Dog 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Defib 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.1 miles)

Mary: None

Numberama: 11

Namerama: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, Defib

Pledge and BOM – Done

Prayer Reqests:

Prayers for Mad Dog’s daughter’s health 🙏

Prayers for the unspoken prayers

Prayers for our relationships with our spouses and those close to us

Announcements:

Jan 25, 2020 0700 Convergence wourkout at Doty 

Jan 25, 2020 5pm-10pm Convergence Party at the Ponds/Tectonic! Shortcake will bring his food truck so bring money for some good eats. There will be a Flag retiring ceremony so if you have a flag that needs retiring bring it to the party. If available, stay a bit after to help clean up.

Devo: 

“You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.”
Josh Shipp

 

Moleskin:  The Cardiac SUCKS  😂 Great Push, Men! Fish and Chips brought chalk so that we kid keep track of how many rounds we did. Thanks Fish!

 

Dora Throws Sandbags

  • When: 20200113
  • QIC: Wreck-It Ralph
  • The PAX: DT, Defib, First Alert, Swinger


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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: 70’s. Muggy.

COP:  Put rucks on, grab sandbags, mosey to Wiffle ball Fields

The Thang:

Dora-

Around the bases- Alternate lunge walk and sumo squat for a home run.

Reps- 100 Sandbag clean & throws, 200 Over the shoulder throws.

Mary: Defib’s Happy Birthday Pickle Pounders. (We missed them from his actual birthday, so we made do.)

Numberama: 5!

Namerama: Defib, DT, First Alert, Swinger, Wreck-It Ralph

Pledge and COT

Announcements: Anniversary Convergence and Party Jan 25th- Workout at Doty, Party at the ponds farmhouse. Volunteer for the P-200!

Devo: 1% better everyday.

Moleskin:   It was great to see some faces we haven’t seen in the gloom for some time! New Year, new you!

Sakrete’s Trip Around the Bases

  • When: 20200109
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick


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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.  needed to move around quickly to get warm.

FNGs: Not today but Phiona did come back

COP:  10 TTT IC, 10 hillbillies, 15 LBAC forward and reverse, 15 Overhead clap, 15 moraccan night club.

Get 2 blocks a piece.

The Thang:

Partner up.  Farmer’s carry (or however you can get them there) blocks to the wiffle ball field.  If you partner stops you stop.  Once at the wiffle ball field each team choose a base to put one block down and then put the other down diagonally across the bases.  All exercises will be performed OYO but as a team.  Transition between bases can be bear crawl, lunge walk or crab walk and the same transition can’t be used twice.  Once you make it all the way around the bases take a lap around the field on the sidewalk.  Exercises could be done in any order but all 4 had to be hit each round.  10 curls IC, 20 hand release merkins, 20 WW1 situps, 10 tricep extensions IC.

At 0535 load the blocks up and get back to flag.

Mary: WW1 situps.  AMRAP until time.

Numberama: 16

Namerama: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick, Sakrete

Pledge and COT oh yea!! 

Announcements:  Anniversary convergence and party.  Convergence at 0700 at Doty and Party at 1700 at The Ponds.

Devo:

Watch What You Do

I said to myself, “I will watch what I do and not sin in what I say. I will hold my tongue when the ungodly are around me.” (NLT) ( Psalm 39:1 )

 

Righteous living is a choice.  We don’t stop sinning without taking action.  Watch what you do and think about the choices you are making.  Do they honor God?  Are they showing love towards others?  Are you being salt and light to those who may be ungodly around you?  If your answers don’t point to Jesus, it’s time to take action so you do not sin in what you say and do.

Moleskin:   Did this exact workout at Magnitude a few weeks ago.  Some modifications had to be mad due to large PAX crowd.  Great having some old faces out as well as new guys.  Thanks for allowing me to lead!!  Welcome back Phiona

’20s, 20:20’s, and 20’s

  • When: 20200103
  • QIC: Swinger
  • The PAX: Repo, 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: 62

FNGs: None

COP: YHC and Repo took three laps around the gravel parking lot to get the blood pumping while we waited for Defib to show up so the real party could start.

To celebrate the Roaring ’20s we kicked things off with some swing dance moves (they don’t call me “Swinger” for nothing)

  • (10) Charleston
  • (10) Shorty-George
  • (10) LBAC forward and reverse (with spirit fingers)

 

The Thang:

20:20’s – With a 20 second timer, mosey to the ball fields for 20 seconds, AMRAP Merkins for 20 seconds. Rinse and repeat until we reached the ball fields. This one looked better on paper…

20’s – Beginning at one baseline on the ball fields, perform 19 reps of one exercise. Mosey to opposite baseline and perform 1 rep of a different exercise. Mosey back to first baseline and perform 18 reps of an exercise. Mosey to opposite baseline for 2 reps of a different exercise. Continue this patters until time was called.

Alternate who picks the exercises. This created a lot of variety, including: curls, calf raises, overhead press, 8-count body builders, calf raises (yes, there were repeats), 8-count curl, squats, upright rows, ruck swings, calf raises, lawn mowers, 8-count curls, donkey kicks, fire hydrants, shoulder taps, skater squats

Mary: No time

Pledge and COT

Devo: With people setting New Year’s resolutions, YHC decided to share some thoughts on goal setting from the book The 12 Week Year by Brian Morgan and Michael Lennington. PAX were challenged to think about their own goals for the upcoming year and post their goals below the Backblast on Facebook for accountability.

  •  The first step toward reaching your biggest dream isn’t asking “How” but asking “What if”
  • Criteria for each goal: (1) make them specific and measurable; (2) state them positively; (3) ensure they are a realistic stretch; (4) assign accountability; (5) be time-bound
  • To get different results, you will have to do things differently and do different things
  • From a radio sermon I heard over the summer: There are only two things you should never worry about: (1) Things you can control. If you can control them you are not a victim. Take action and change things instead of simply worrying about them. (2) The things you can’t control. If you can’t control things anyway, worrying won’t change anything.

Moleskin: Swing dancing started in the 1920’s, so I couldn’t pass up the opportunity to celebrate the 100-year anniversary the F3 way. A little grammar lesson on the pre-blast gave YHC just the inspiration needed for this workout. Thanks for letting me lead!

Squating around the Country Club

  • When: 20191210
  • QIC: High Stick
  • The PAX: Fish N Chips, Repo, Streaker, Mayhem, Sakrete, Rabbit Ears, Swinger, Chum, Easy In, Prius (R), Mad Dog, Waldo


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Warm-up

SSH

TTT

Don Quixote

Imperial Walkers

 

Thang

Mosey around parking lot

15 Squats OQ

15 WWI Sit-ups OQ

 

Mosey to bridge

15 Toe Taps IC

15 Tricep Dips OQ

15 WWI Sit-ups OQ

 

Mosey to Upper Parking Lot

10 Runner Squats Each Leg OQ

15 WWI Sit-ups OQ

Jail Break to other side of parking lot

10 Skater Squats Each Leg OQ

15 WWI Sit-ups OQ

 

Mosey to the Big Wall at Entrance

Broke up into three groups. 

One group completes 10 Merkins, runs to Dorchester Rd and back, completes 10 merkins. 

Other two groups are in Peoples Chair. Each group does one round

10 Step ups each leg OYO

 

Mosey to Whiffle Ball field

Home to First – Side Lunge & 15 WWI Sit-ups OQ

First to Second – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ

Second to Third – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ

Third to Home – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ, 10 Squats OQ

 

Mosey Back to Flag

 

Mary

American Hammer IC

LBC OQ (PAX choice – Sakrete)

Pickle Pounders IC (Lead by Chum)

 

Numberama, Namerama, Announcements, Pledge, Prayer