Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Leftovers Are Just as Good the Second Time

  • When: 20190125
  • QIC: Flo
  • The PAX: Tater Tot, Woody, Boll Weevil, Roscoe, Hot Tub, Cold Cut, M & M, Ramen


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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:  38 degrees

FNGs:  None

COP:  

SSH, TTT, LBAC, Calf Raises, Terrible Ts, Burpees

Mule Run around the AO inclusive of Bear Crawl, High Knees, Lunges, and Shuffles

The Thang:

This one is a slight variation from a Q I did at Seismic last week. It was just as good the second time.

Round One:  Block Press, Big Boy Sit-Ups, Curls for the Girls, Squats w/Block, Burpees

Run a loop around the farmhouse

Round Two:  Merkins on the block, Big Boy Sit-Ups with the block, Tricep Extensions, Calf Raises, Ballerina Burpees

Run a loop around the AO

Round Three:  Wide-Stance Merkins, Flutter Kicks, Overhead Press, Goblet Squats, Blockees

Run a loop around the AO

Round Four:  Tempo Merkins, Indian Sit-Ups, Lawn Mower with each arm, Step-Ups, Squat Burpees         

Mary:  WWI Sit-Ups, Pickle Pounders, LBCs, Terrible Ts

Numberama, Namerama, Announcements, Pledge, COT

Devo: None. We headed straight to the F3 Summerville Rock ceremony.

Moleskin: The men worked hard, ran hard, and pushed to make themselves better this morning. The Rock was passed to Cold Cut, and thus was long overdue. Him killing it at workouts and recently completing his first marathon aside, the dude is a leader and having served with him on the board I’ve seen it first-hand. Well-deserved!

Tectonic Sandbag Baseball

  • When: 20181024
  • QIC: Woody
  • The PAX: Woody, Dream, Cold Cut, Major Dad, Home Grown, Daisy, Ramen, Tater Tot, Peaches, Bob The Builder, EZ-GO, Lebowski, M&M


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Count: 13

COP:  SSH x 20; TTT x 20; Imperial Walkers x 20

The Thang:

Sand Bag Baseball 90 second AMRAP with Partner;  Partner Up and Pax Distribute Evenly at Each Base, The Dugout, and The Bullpen.  Two exercises at each station with varying modes of transportation between stations.

Home Plate:  Lunge w/ Block/Jump Rope

Bear Crawl to 1st Base

1st Base:  40# Sandbag Merkin Pull Across/Squat Jumps

Steal Second

2nd Base:  60# Sandbag Clean/Mountain Climbers

Steal Third

3rd Base:  80# Sandbag Squat/Freddie Mercury

Crab Crawl Home and Head to the Dug Out

Dug Out:  Flutter Kicks w/ Block/Pull Ups

Walk to the Bull Pen

Bull Pen:  Curls/Dips

Mary:  No Time

Mumble Chatter:  Bringing out the sandbags was a new experience for some of the PAX.  With the world series and YHC’s passion for baseball, planning this workout was a lot of fun.  The PAX appreciated the creativity but some of the jump roping skills need a little work.  No Sugar Ray Speed Work in this group.  Just sayin’!

 

Who knew crawling under a fence could be a good workout.

  • When: 20181029
  • QIC: Sugar Mountain
  • The PAX: Homegrown, Ronco, Tater Tot, Eject, Grits, Bob The Builder, Major Dad, Dream, M&M, Sugar Mountain


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Weather: Nice 59 deg

Warm Ups:

SSH x 20

TTT x 10

Don Quixote x 10

Little Baby Arm Circle x 10 each way

Overhead claps  4 count x 20

Men were paired up with a battle buddy

Nice Indian Run .8 miles

The Thing:

PAX was instructed to start at the lower bench wall where they would do the following:

20 Step ups each leg

Bear Crawl to second bench

20 declined murkins

Lunge Walk to end of fience

Crawl under fience through 6 sections

Run back to the start and rinse and repeat until time was up

All groups got 3 rounds in.

Gather and mosey back to the sidewalk near the flag

Mary:

Bear Crawl Indian Run (Men are lined up head to toe and instructed to bear crawl from the back to the front.  All other PAX were in a plank.

Announcements

Pledge

BOM

Devo:  Fear is what holds us back the most.  It’s the little voice that tells us we can’t.  Or we are to out of shape.  Don’t give those voices life.  When you do it creates FEAR..  FEAR IS A LIER!!

 

Oh Fall Where Art Thou

  • When: 20181001
  • QIC: Pretzel
  • The PAX: Bubblewrap, Cold Cut, AC/DC, Heisman, Easy-GO, Sugar Mountain, M&M, Tater Tot, Bob the Builder, Woody, Eject, Old Flame, Pretzel


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Ah, October. The coming of fall. A cool crispness in the air, the rustle of falling leaves. Idyllic. Yeah…none of that was present on a hot, humid morning that welcomed in Halloween Month at Tectonic. Nonetheless, we persevered.

Nothing at all like the morning of Oct. 1 at Tectonic.

Conditions: Hot. Humid. Come on man, I just said that.

COP

SSH x2 IC

Mosey to the road for The Thang.

The Thang

Run. Run so far away. We ran to the Amphitheater. We ran back. Along the way we stopped at various points to work our upper bodies, core and legs. Upon returning to the farmhouse we ran a lap around the triangle, then ran it again from slowest to fastest, with the very fastest man among us (cough cough QC) sending us off in 3-second intervals. We closed with a visit from our lady friend Mary.

Pledge/COT/BOM

Mission imPossible- Deliver Shovel Flag Avoid Gaurd Dogs

  • When: 20180928
  • QIC: Greenbags
  • The PAX: Easy Go, Bob the Builder, Hot Tub, Repo, Eject, Tater Tot, Roscoe, Cold Cut


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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: Fall is in the air but still humid.

FNGs: None

COP:  None. Jumped right into it.

The Thang: Your mission should you chose to accept it…

Pax were given 3 missions to complete in 45 Minutes: 

Mission #1 – As a team Deliver package (shovel flag) to Ponds Amphitheatre approximate .8 miles from AO in 15 Minutes. (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • Run .8 miles (switching off who carries shovel flag)
  • 30 Second Low Plank – Every time Pax encounters someone walking, running or driving a vehicle Pax had to elude capture. (done 5x’s on the way to Amphitheatre) Two guard dogs almost got us!
  • 3 Points along the way. Plant Flag and perform the following: 10 Burpees, 10 Squats, 10 WWI Situps
  • Pax made it in 14.5 minutes

Mission #2 – Shovel flag was stolen from Pax. Recover it in 12 Minutes by completing several obstacles. (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • 40 Meter Uphill Bear Crawl
  • 30 Meter Lunge Walk
  • Run 40 Meters
  • Incline Merkins 10x’ IC
  • Sprint to next wall
  • Dips 10x’s IC
  • Lunge to next wall
  • Incline Merkins 10x’s IC
  • Run 40 Meters
  • 50 Meter Uphill Bear Crawl to Shovel Flag
  • Pax did this in 11 minutes

Mission #3 – Deliver shovel flag back to AO in 18 Minutes (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • Run .8 miles (switching off who carries shovel flag)
  • 30 Second Low Plank – Every time Pax encounters someone walking, running or driving a vehicle Pax had to elude capture.
  • 3 Points along the way. Plant Flag and perform the following: 10 Burpees, 10 Squats, 10 WWI Situps
  • Pax completed the mission in 15 Minutes

Mary:

60x’s – WWI Situps OQ (Note: BTB’s mumble chatter subsided around situp # 40)

10x’s – Group Squat

MISSIONS ACCOMPLISHED

Numberama: 9

Namerama: Easy Go, Bob the Builder, Hot Tub, Repo, Eject, Tater Tot, Roscoe, Cold Cut

Pledge and COT – Done

Announcements: Done

Devo: Recognize and embrace your current “Mission(s)” in life? Is it to be the best dad you can be? Business owner? World changer? Politician? Philanthropist? Helping a family member? Pastor?  Whatever it is, as Hot Tub pointed out, know that your mission can have a ripple effect across many lives.

Moleskin:   This was another fun and challenging BC! Will definitely use it again in the future. T-Claps to Tater Tot for doubling up on his previous miles ran during the BC.