Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Good to be King

  • When: 20200605
  • QIC: Mr. Feeney
  • The PAX: The Den


by Leave a Comment

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

Conditions: 73 degrees and a little humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Today was the monthly Fitness Test for The Den.  It is the King of the Corner.

The Pax completes 10 rounds of the following exercises as fast as possible.  Fastest time is the King for the month.

20 OHP, 20 squats with block, 20 curls, 20 LBCs, and sprint 30 yards and complete 10 burpees.

 

Mary:

No more (see above)

Numberama: 9

Namerama: Brokeback, Oops, Mr. Feeney, Olaf, Thumper, Weezer, Hacker, Outhouse, and Uga

Pledge and COT

Announcements:

Devo: The devo was the Qs perspective on the world response to the murder of George Floyd.  Listen to what people are saying.  Racism and prejudice are unfortunately constant realities in the world.  For any that think because they “aren’t racist” there isn’t a problem, they are part of the problem.  The hope is not for protest to stop, but for the world to change.  At some point, we must judge people for who they are, not the color of their skin.

Moleskin:  We has quite the competitive fitness test today.  Outhouse won by half a round, but Weezer and Uga gave chase the whole time.  Outhouse was inspired by the memory of his good friend and the loss of his father.  Good win in his honor!

Missed Another Backblast

  • When: 20200117
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr Feeney, Brokeback, Outhouse, UsedTo, Uga, Thumper, Tinder


by Leave a Comment

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

Conditions: Not bad

FNGs: None

COP:  SSH, Imperial Walkers, TTT

The Thang:

Pax grabbed a block and split into 3 teams.  In turn, each team would grab a weinke from the can that contained 4 exercises.  Teams would choose one of the exercises for the remaining 2 teams to do while they went to a second station to complete 10 reps of the other 3 exercises.

Mary: None

Numberama: 9

Namerama: GI Jane (R), Mr Feeney, Brokeback, Outhouse, Used To, Uga, Thumper, Tinder, Olaf

Pledge and COT

Announcements: Anniversary Party and Convergence

Devo: Spoke on allowing what COULD HAPPEN affect what COULD BE.  Can’t live in fear of something happening, (i.e. rejection, failure, etc) and we miss out on something amazing…

Moleskin:   Again, thought I did the BB but obviously I am not remembering things like I used to.

Be Efficient

  • When: 20190816
  • QIC: Saget
  • The PAX: Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine


by Leave a Comment

Intro: YHC can be long winded in his WOD and devo so lets work on being efficient with our time and make this count!

Conditions: Humid and still 75

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Nick Harris – Splash Gordon

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:

SSH x 20, TTT x 10, IW x 20

The Thang: 

Super Sets 4 rounds each

Squats w/ block x 10, Burpees x 10

Lunges w/ block x 10 IC, Block swing x 10

Step ups x 20 IC, Plank x 26 count

Merkins x 10, Wood choppers x 10 IC

6 Minutes of Mary: 

No Time due to FNG naming and Q school

Numberama: 

26

Namearama:

Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine, sage

Announcements:

Tuesday nights 1800 hrs at Carnes Crossroads, convergence at bedrock 0700 Sept 2

Pledge of Allegiance:

BOM: (Prayer)

Devo: Take the time to be intentional!

Moleskin:

The FNG earned his name Splash Gordon after taking off from the workout during burpees for the train x12 for some “water.” Later after BOM he graciously stepped away during devo to splash Merlot. Hence the name Splash Gordon. 14 Men stayed after for Q school with Muscadine for which I was reprimanded for providing a more accurate count prior so there would be enough Q packets. Way to show off gentlemen and step up to be future leaders with F3 and your community. Please continue to out perform all expectations. Please remember it is ok to Q the Q, we all need to learn how to manage constructive criticism.

Total Body Beatdown!

  • When: 20190812
  • QIC: Uga
  • The PAX: The Den


by Leave a Comment

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

Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

I love a good Murph workout.  There are many variations of this workout and they all suck.  Here is Uga’s version he drew up for us today:

Started with the Pax running a mile (6 laps around the church). Then got together and completed 100 LBC’s.  Then we completed 100 Merkins, then 150 Squats with block, 100 more Merkins and then finally 150 squats with blocks.

Mary:

No time for mary

Numberama: 20

Namerama: Bull, Goober, All in, Saget, Used to, Broke Back, Outhouse, Tecmo, Thumper, Alice, Fortnite, Wolverine, Cheddar Winslow, Mr. Feeney GI Jane, Marsha Marsha Marsha, Glowstick, Tinder, Uga

Pledge and COT

Announcements:

Devo: Great Devo by Uga, I just can’t remember what it was….

Moleskin:  Great Pax representing over 20 men!  The Murph was great and everyone kept together and knocked out all the reps on Q.  Everyone was feeling this workout!  The last 150 squats with block were killer!  Great Q by Uga, great work by the Pax!

Remembering the Good Old Days

  • When: 20190805
  • QIC: Mr. Feeney
  • The PAX: The Den


by Leave a Comment

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

Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

Reminiscing of the first unofficial workout ever held at The Den, I decided to redo the misery with an almost an entirely new Pax.  Here is the workout that followed (courtesy of Saget, the inaugural Q):

Dora-style workout with a partner:

100 Burbees

200 Merkins

300 LBCs

Mary:

Just time for 50 reps of LBCs before ending

Numberama: 21

Namerama: Prayer Request, Broke Back, Friar Tuck,  Gibbler, Saget, Maybelline, Mr. Feeny, Uga, Tecmo, Thumper, Fortnite, Weezer, All in, Used to, Wolverine, Tinder, Brokeback, McFly, Outhouse, Cheddar, and GI Jane.

Pledge and COT

Announcements: Freedom Church Mens Hike interest meeting.  Run on Thursday at Essentials coffee.

Devo: The promise is His presence.  Circumstances can be good or bad, but regardless, the power is in His presence.  Seek after Him and your thirst will always be quenched.

Moleskin:  So, over the past year, we talk about that first miserable workout often.  I figured it was time for the new guys to experience the workout that was a rude awakening to many FNGs (like myself!).  It was just as miserable this time around!  The Pax thoroughly enjoyed the workout.  Double-farmer carry is really the kicker!!  Great job by the Pax!!

A Moist Mobile Ladder

  • When: 20190807
  • QIC: Olaf
  • The PAX: Maybelline, GI Jane, Cheddar, Saget, Brokeback, Tecmo, Mr. Feeney, Weezer, Uga, Thumper, Used To, Outhouse, Prayer Request, Tinder, All In


by Leave a Comment

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

Conditions: High 70s and moist

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15

The Thang:

YHC modified TKO’s mobile workout from Saturday at the ditch.  Pax took a jog into the neighborhood and randomly stopped to complete an exercise.  Each stop added a new exercise with increasing reps:

  • 5 Burpees
  • 10 Merkins
  • 15 Squats
  • 20 Flutter Kicks (IC)
  • 25 Mountain Climbers (IC)
  • 30 Dips (This was supposed to be Calf Raises or Lunges, but was changed after seeing the tables at the Pavilion)

Mary: Reverse Crunches (IC) x25, LBCs (IC) x25, Box Cutters (IC) x15

Numberama: 16

Namerama: Maybelline, GI Jane, Cheddar, Saget, Brokeback, Tecmo, Mr. Feeney, Weezer, Uga, Thumper, Used To, Outhouse, Prayer Request, Tinder, All In, Olaf

Pledge and COT

Announcements: Carnes Workout, Q School 8/16 at the Den, Men’s Hike registration open.  Pray requests for Discount’s 2.0, Friar Tuck’s 2.0 custody battle, Sunshine surgery, Uga’s mother in law (?), Code Brown’s Grandfather.  Also the lady that turns around everyday in the parking lot…  May be OCD…

Devo: YHC brought up sermon from Sunday concerning change and that conviction is a vision of what could be.  It’s not always a bad thing as we make it.  YHC struggles with fear of putting himself out there and that sometimes it feels easier to not take action because you won’t have to go through rejection.  But change always comes out of fear.  An unplanted seed is unmet potential.

Moleskin:   YHC and Mr. Feeney both counted up front and both swear there were 17 Pax in the beginning.  Hopefully we counted ourselves 2x and didn’t loose anyone on the way…  Side note: Pavilion area near the pool is great place to mosey to and complete exercises with the tables…

KotC August Ed.

  • When: 20190802
  • QIC: Saget
  • The PAX: Uga, thumper, mr Feeney, weezer, brokeback, Tecmo, outhouse, glow stick, used to, prayer request, ji jane


by Leave a Comment

Intro: 12 Men battle it out to see who would reign as “King of the Corner”

Conditions: Humid

Shortcake Special (Before the BC): 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:
Ssh, ttt, IW, Merkins

The Thang: 
Monthly fitness test: Squat press x 20, Curls x 20, Block swing x 20, Sit ups x 20, spring to the end of the parking lot, Burpees x 10, Sprint back to the start and repeat for 30 min AMRAP

Rounds completed:

used to 5 Tecmo 9.63 broke back 1, uga 7.6 thumper 8.2  weezer 8.6 mr Feeney 7.9 prayer request 3 ji Jane 6 outhouse 6.2 glow stick 5 Saget 9.6

6 Minutes of Mary: 
No time

Numberama: 12

Namearama: Uga, thumper, mr Feeney, weezer, brokeback, Tecmo, outhouse, glow stick, used to, prayer request, ji jane, Saget 

Announcements:
Tuesday night 1800 @ Carnes Crossroads attempt to gauge the interest of an evening AO on the GC side of the region

Pledge of Allegiance: Done

BOM: (Prayer)
Saget

Devo:
Saget

Moleskin:
Great effort and new PRs set by the PAX. Word of the day: Diligence – working hard with patience. Your underlying tone and attitude matter when getting a job accomplished.

The hardest bc doesn’t exi…

  • When: 20190731
  • QIC: Redo
  • The PAX: Maybelline, saget, olaf, weezer, thumper, Uga, mr feeny, wolverine, tinder, redo, GI Jane


by Leave a Comment

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

Conditions: great

FNGs: None

COP: SSHx10, TTTx10 IWx10

The Thang:

100 Burpees

Run 1 mile

50 burpees

Run 1 mile

Recover

done in 41 minutes as a group. excellent work. there is the bar. lets crush it next time.

Numberama, namarama, Pledge,announcements, prayer requests, prayer

DEVO: We are stronger together. Reach out to a brother if/when you need him. We get more done together. This workout proved it. YHC was scared to attempt so YHC brought it to the Q!!

Moleskin:

This was hard. very hard. Ever since I saw Glitter Pony, What?!, and others doing this crazy thing, YHC has wanted to try it. TBH, YHC was scared of this, it sounds ridiculous. So why not bring it to the PAX who love the suck. YHC would have never tried this alone, and if so, it would only have been some burpees and some running. So F3 continues to put out some hard hitters that gotta push the limit of what we think we can do physically. There was not one man there today that even considered quitting. Each PAX pushed each other, even if they didnt say a word. It was an awesome sight for YHC, as “this is a stupid idea” bounced around this thick skull for weeks.

I have to say the coolest part about this workout was the fact that during the second mile, one PAX said he wished Tinder was able to run with us and spit out some military cadence to us. Without missing a step, our boy GI Jane (respect), took the lead and gave us a cadence for the run. YHC is big on mindfulness and being present, and brothers, I felt like we all needed that cadence to get us through that run. T-Claps to GI Jane for the cadence, I really enjoyed hearing him call it and the rest of the PAX follow up. Very cool moment for F3 that YHC wont soon forget.

Be present, be mindful, and lean in on each other to get through this thing we call life.

PS. i wish i would have taken a video of the faces of the PAX when YHC explained the workout.

The Return of Dirty Dora

  • When: 20190529
  • QIC: Olaf
  • The PAX: Saget, Mr Feeny, Brokeback, Tecmo, Weezer, Thumper, Tinder, Uga, Maybelline,  Outhouse, Cavalier


by Leave a Comment

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

Conditions: 70’s and humid

FNGs: None

COP:  SSH (IC) x20, T-Claps (IC) x20, TTT (IC) x10, jog the long way to the block pile

The Thang:

Pax grabbed a block and YHC explained Dirty Dora.  

  • Dora Exercises
    • 50 Overhead Press (IC)
    • 100 Curls 4 the Girls (IC)
    • 150 LBCs (IC)
    • 200 Flutter Kicks (IC)
    • 250 Squats with the Block
    • 300 Calf Raises (IC)

Broke into 2 teams, one team doing the Dora Exercise and then other going to can of weinkes and completing the 4 exercises on the weinke.  The number of reps is based on the reps that the other group starts on.  (i.e. if team completing 150 LBCs, the other team is doing 15 reps of each exercise on the weinke). 

Once team 2 completed, they took over the Dora exercise where Team 1 left off and Team 1 headed to the can. Rinse and Repeat until Dirty Dora is satisfied

Pax came up a little short, and with a couple minutes remaining, YHC led both teams in calf raises…

Mary: None needed.

Numberama: 12

Namerama: Saget, Mr Feeny, Brokeback, Tecmo, Weezer, Thumper, Tinder, Uga, Maybelline,  Outhouse, Cavalier, Olaf

Pledge and COT

Announcements: Q School Thursday after Accelerator at Doty.  Father’s Day Events (Convergence, Hot Pursuit, Tournament of Champions), 4th of July convergence.  Pray request for Saget’s Dad.

Devo: YHC talked about a tough discussion he had with his mother about having a plan and working at it. Reading a book on holiness and there is a heavy focus on motives.  In the end, we should have only 2 central motives: to love God and to love People.  Loving people isn’t always giving them what they want, being sweetly nice, or doing what you think is right…  It’s giving them what they needs.  Sometimes (like YHCs mom), a tough conversation is had to move things forward, get them living in fear, and providing a supporting hand to help them get what they need.

Moleskin: The Pax that attended the Memorial Day convergence with F3 Charleston remarked how tough it was and most exercises done in cadence.  YHC decided that was a good idea and the Pax were drained at the end.  

 

The Can of Life and Death

  • When: 20190501
  • QIC: Olaf
  • The PAX: Thumper, Uga, Dabo, Cheddar, Flash, Maybelline, Outhouse


by Leave a Comment

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

Conditions: 60’s and feelin’ fine

FNGs: None

COP: SSH (IC) x20, TTT (IC) x15, Terrible Ts (IC) x10

The Thang:

YHC brought his Can of new Weinkes and Pax paired up for 4 corners.  Each team grabbed a weinke and proceeded to do the 4 exercises on the weinke on each of the corners.  Each corner’s exercise focused on different “area”: Upper Body, Legs, Core, Cardio.  Once all 4 corners were completed, teams swapped out their weinke for a new one.  Round 1 started with 10 reps and increased by 10 reps each round.

Mary: Included in the Thang.

Numberama: 8

Namerama: Thumper, Uga, Dabo, Cheddar, Flash, Maybelline, Outhouse, Olaf

Pledge and COT

Announcements: Father’s Day Convergence, July 4th Convergence.  Prayers for Cheddar’s Mom and a lot of the “drama” going on in multiple areas around us.

Devo: YHC had conversation with 2.0 when he was upset and ignoring to listen for instruction.  Proverbs talks a lot about listening and being open to counsel.  Many times we are upset and it seems easier to ignore the situation, but we need to make sure we are listening and understanding.

Moleskin:   Mumble chatters started immediately upon seeing YHC’s can.  They feel the other side of the can should have “Can of Death” on it.  YHC feels “Can of Life and Death” may be more appropriate.  Maybelline was just happy that he didn’t have to complete round 5 that had 50 Split Jack and Burpees.