Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Flowers and Tires

  • When: 20190304
  • QIC: Saget
  • The PAX: Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)


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Intro: Time to get familiar with your Battle Buddy!

Conditions: Damp and Cool

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Rachael Ray

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 15, IW x 15, Arm Circles OYO

The Thang: PAX were instructed to grab a block, a battle buddy and line up behind the church on the side walk where tires were waiting. PAX initiated WOD by one man performing core (Rd 1: Flutter kicks, Rd 2: LBC, Rd 3: Freddie Mercury’s) while the other flipped the tire down 20 meters and back, followed by incline Merkins, 2 man squat with the tire, Durkins, 2 man OH tire press, 2 man single arm tire row. Wash, Rinse, Repeat for 3 rounds.

6 Minutes of Mary: 
No Time

Numberama: 
11

Namearama:
Saget, Use To, UGA, Mr Feeny, Brokeback, Daisy, Friar Tuck, Coach K, Maybelline, Wolverine, Rachael Ray (FNG)

Announcements:
Sign up now to volunteer for the P200.

Pledge of Allegiance: done

BOM: (Prayer)
Saget

Devo:
Saget, Target your passion. It can be empowering or dangerous.
Moleskin: Other possible names for the FNG: George foreman, Bobby Flay, Paula Dean. Good push made by all, some modified but all attempted the script.

King of the Corner

  • When: 20181102
  • QIC: Saget
  • The PAX: Saget, flash, Olaf, uga, mr feeny, use to, dabo, gru, Alice, tortuga (FNG)


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Intro: The second opportunity to challenge and to best your previous score at The Den for the Monthly Fitness Test “King of the Corner”

Conditions: Humid 72

Shortcake Special (Before the BC): none

Ruckers: none (but bonus points will be distributed if anyone wishes to try)

FNGs: David Castro (Tortuga)

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, Arm Circles OYO, Merkins x 20

The Thang:
“King of the Corner” The Den’s Monthly Fitness Challenge. This workout will be conducted every first Friday of the month. The WOD is conducted in this order: Squat Thrust x 20, Curls for the Girls x 20, Big Boy Sit Ups x 20, Block Swings x 20, Sprint 30 yards, Burpees x 10, Sprint back 30 yards to repeat AMRAP in approx 30 mins. One point is distributed for every repetition completed, and 5 points for each sprint.

6 Minutes of Mary:
No time

Numberama:
10

Namearama:
Saget, flash, Olaf, uga, mr feeny, use to, dabo, gru, Alice, tortuga (fng)

Announcements:
Ruck for Hunger 11/17 @ 0900, Turkey bowl convergence 0700 at Gahagan Park

Pledge of Allegiance/BOM/Devo:
Led by Saget

Moleskin:
T claps to Gru for winning the trophy for the month of November. Q source took the opportunity to emphasis candor as simply being able to tell a brother the hard truth as well as being willing to receive the hard truth. We continually push ourselves each day but if we fail to correct a PAX member for poor form or a half ditch effort we have failed to hold them accountable. It is vital to participate in a brotherhood so that others can see the potential you have just beneath the surface even if you don’t necessarily see it. We should learn to speak up and honor the friendships forged and need not to be afraid of rebuke for pointing out someone’s shortfalls. If we don’t speak up with have left the member where we have found them and no better off than he was when he started. This is a two way street we also need to be willing to receive guidance, instruction and even rebuke if we are in the wrong with grace.

String Bean Special

  • When: 20181012
  • QIC: String Bean
  • The PAX: String Bean, Use To, Mudfish, Alice, Mr Feeny


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Intro: Let me tell you about Monkey Humpers

Conditions: Wasn’t there, no idea

Shortcake Special (Before the BC): Maybe String Bean

Ruckers: Nada

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:
Probably happened, or didn’t

The Thang:
4 Corners: First Corner 20 Monkey Humpers, 20 BBSU with block, 20 Dips. Second corner 20 squats, 20 flutter kicks, 20 bent over rows. Third Corner 20 calf raises, 20 dammits, 20 Merkins. Fourth corner 10 blocks, 20 ww1 sit ups, 20 curls for the girls

6 Minutes of Mary:
none

Numberama:
5

Namearama:

String Bean, Use To, Mudfish, Alice, Mr Feeny,

Announcements/Pledge of Allegiance/BOM: (Prayer)/Devo:
Led by String Bean: iron sharpens iron and don’t be a passive friend. Hold your circle accountable.

Moleskin:
String bean offered me $10 to write this, I will hold him to it. So if you want to make a quick dollar just offer to write up his Backblast.

2 for 1 chowda special

  • When: 20181022
  • QIC: Chowda
  • The PAX: Use to, flash, uga, mr pheny, Alice, all in


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Intro: 7 pax and 2 bc’s condensed into 1

Conditions: cold and 45

Shortcake Special (Before the BC): none, that I am aware of

Ruckers: none FNGs: none

COP:
SSH-ic 25, wind shield wipers (legs straight up and then side to side)  on q 10, low plank hip rotations- on q 10, LBAC-30 ic

The Thang: 
Mini Ab Dora- 100 alternating opposite arm/leg high plank raises, 125 groiners(like mtn climbers except 2 feet stay together), 150 side jackknife crunches, 150 low plank knee crunches

Mini 4 corners- 50 curls (20 full concentration,15 top half, 15 bottom half) 50 skull crushers (same split) on q, lunge walk to corner, 50 lawnmowers-25 r,25 l on q, sumo squat to next corner, block ups to chin on q, lunge walk, 50 calf raises

6 Minutes of mary:   25 flutter kicks ic 4 ct

Numberama: 7 Namearama: yes pledge: hoo rah,  COT

Devo:

Love Selflessly Sacrifices

The Academy Award- winning World War II movie Saving Private Ryan tells the story of a young soldier (Private Ryan) whose brothers have been killed in battle. To spare his family the agony of losing all of their sons, the government orchestrates a rescue mission to save him and send him home. The rescue team is led by a no-nonsense army captain who seems to believe that the whole thing is a bad idea.

In the film’s final scene, the captain is fatally wounded while fulfilling his mission. With his dying words, he looks the soldier in the eyes and says, “Earn this! Earn it.” The film flashes forward many decades, and we see Private Ryan as an old man standing at the grave of that captain. You can tell he has been haunted by those words and trying to “earn it” all his life, but he never knows for sure if he has measured up. He pleads with the grave, seeking approval, but he finds none.

Many people believe they have put their faith in Jesus, but they also believe they have to earn what he did for them on the cross. Here’s the good news: when Jesus was hanging on that cross, dying to save you, he did not use his dying words to say, “Earn this.” Do you know what he said instead? He said, “It is finished!”

Did you catch that? It is finished. That means done, complete, sealed, finished! That’s God’s gift of grace. Jesus has done all the work already. You couldn’t possibly earn it even if you tried with everything you had, and God never expected you to.

The Bible says that if you confess that Jesus is Lord and believe in your heart that God raised him from the dead, then you will be saved (Rom. 10:9). It’s not a duty for you to earn; it’s a gift for you to receive by faith. Reach out to your Savior and love God with your whole heart, mind, soul, and strength. He’s already done all the work, and he did it out of love for you. It is finished.

 

 

Draft Horses at the Den

  • When: 20181017
  • QIC: Stalker
  • The PAX: Flash, Caviar, Mr. Phinney, UGA, Use To, Elmer Fudd, Chowda


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Intro: Since The Den is a new AO, and most of the men have never experienced some of YHC’s hair-brained ideas for a BC, YHC brought his chariot for the horses at The Den to drag around the neighborhood…in the dark…in the rain…attracting the attention of a Berkeley County Sheriff’s Deputy momentarily.  8 men pulled YHC’s golf cart for 45 minutes, and were better for it.

Disclaimer: No FNG’s.

Warmup: Burpee x1 (IC and slow so as to resemble a stretch), LBAC’s

Thang: Mosey to the side of the building where YHC’s golf cart was waiting. 2 men were pulling, 2 men were riding, 2 men were pushing, and 2 men were trailing. When YHC called “switch”, the PAX rotated positions clock-wise, quickly so as to keep the cart in motion. The PAX did several dry runs with the cart stationary to insure that nobody got run over.

Move out.

At the first stop, Outcast Merkins and WW1 situps.

At the second stop, Carolina drydocks and LBC’s.

At the third stop, uneven merkins and flutter kicks.

Back at the flag, we divided into 2 teams – one team would pull the cart around the AO (about 900′) for time, while the other team performed a PAX choice exercise. Team 1 (Chowda, Caviar, Mr. Phinney, Elmer Fudd) 1:42. Team 2 (Stalker, Use To, Uga, Flash) 2:09.

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 2 Timothy 1:7

Moleskin: Just as YHC was instructing the PAX to be quiet, because a bunch of dudes dragging a golf cart in a neighborhood in the dark looks very sketchy, a Berkeley County Deputy rolled up behind us. He was either satisfied that we were simply crazy enough to be working out with a golf cart, or we were slow enough that he could catch us later if a golf cart was reported stolen, because he pulled away after a few seconds. YHC had already planned on recruiting the deputy to F3 if he stopped to question us.

T-claps to Flash for his DFQ attitude. The guy would get gassed (as we all did), but he continued to rejoin the fight until the end.

Fun with Blocks

  • When: 20181003
  • QIC: Saget
  • The PAX: Saget, UseTo, All In, Elmer Fudd, Flash, Uga, Caviar


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Intro: 7 PAX for a variation of what Saget thinks is “FUN”

Conditions: 68 and Cool

Shortcake Special (Before the BC): I only keep this section because its funny. LOL!

Ruckers: Nope

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 x 20, Two laps around the building, PT test Merkins x 2min and Big Boy Sit ups x 2min

The Thang:
Variation of Ring of Fire with the PAX and two blocks. PAX was instructed to pass the block to the right and perform a burpee once the block is handed off x 2min.

PAX made their way to the back of the building with three blocks and lined up parallel to the parking bumpers starting at the light post. Again another variation, this one similar to railroad tracks but instead of leaping over each PAX member the blocks were passed from right to left x3 and then to hustle to the end of the line to continue until all blocks were past the next light pole (50 meters). A second attempt from left to right was performed in an attempt to beat the previous time. Round one was accomplished in 1:29 with a goal to beat 1:15 the second round. The PAX lined up based on their optimism of either better or worse than the goal. Before punishment could be doled out words were said regarding anymore burpees, so the optimistic group circled the building while the realist stayed behind and performed the burpees until their return. (Second round was completed in 1:25)

Finally everyone was instructed to grab a block and head back to the front of the building to finish out the workout with 11s. Exercises were squats with the block descending and Thor’s Hammer ascending with bear crawls as the transition.

6 Minutes of Mary:
Not necessary, core was completely shredded by the WOD

Numberama:
7

Namearama:
Saget (QIC), UseTo, All In, Elmer Fudd, Flash, Uga, Caviar

Announcements:
Informed new AO of upcoming events and future Thanksgiving convergence.

Pledge of Allegiance:

BOM: (Prayer)
Prayers for safe travel: Use to, Flash and Uga’s M this weekend. Women’s and Men’s Hike this week as well as next week. Haiti mission team. Our brother Marcia x 3

Devo:
Saget

Moleskin:
God calls us to service when we think we are busiest but we should acknowledge that His work is of a higher priority. Jesus called on his disciples all while they were working and said follow me. To often we ignore God’s kingdom and focus on our own when we think we are overwhelmed. Personal note, I stepped down from service to free up my schedule to be home more often but found the atmosphere more continuous than when I was serving. Prioritize your time and talents with God in mind first and allow everything else to fall in line.

21-15-9. Time to work on some Metabolic Conditioning.

  • When: 20170822
  • QIC: Boucher
  • The PAX: Futurama (w/ Vest), McFly, Wee Woo, Sagat (w/ Ruck), Use to, Stringbean, Redo, Wiper, Dutchess, Cowbell, & Boucher (w/ Vest).


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Intro:  Hot & Humid.  Perfect for a Tuesday morning beatdown.

 

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

 

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats, Mountain Climbers

 

Thang:  

 

Mosey over and grab a block and line up on the tennis court.

 

The Scheme of Maneuver was to utilize the metabolic conditioning structure of 21-15-9.  We coupled exercises together and performed this rep scheme as fast as possible.  The PAX would perform one exercise for 21 reps, sprint to the other side of the court, and perform the second exercise for 21 reps.  Sprint back and perform the first exercise for 15 reps, etc.

 

The couplets were the following:

  1. Merkins & WWII Situps
  2. Block Press & LBCs (4-count)
  3. Block Curls & Flutter Kicks (4-count)
  4. Diamond Merkins & Squats
  5. Kettle Bell Swings (w/ Bock) & Burpees

 

*The PAX were moving extremely fast and efficient this AM so instead of sprinting during the 3rd set we bear crawled half-way and crab-walked the other half.  This had the desired effect.

 

Mary:  No time for additional Mary.

 

Pledge, Announcements, Prayer Requests, and BOM.

 

Devo: 2 Corinthians 10:13 – There are two types of leadership:  Positional Leadership & Influence.  Oftentimes we are not in positions of leadership, however, we are always in positions of influence.  In 2 Corinthians 10:13, Paul tells the church in Corinth that he will not boast beyond his limits, but will boast only with the regard to the area of influence God has assigned to us.  We need to remember that God has assigned each of us an area of influence in our families, jobs, churches, and communities.  In order to reach our full potential to maximize our influence we must lead ourselves first.  If we do not have the discipline to lead ourselves first, how can we expect others to follow us?

Mule Train

  • When: 20170815
  • QIC: Stalker
  • The PAX: Boucher, Stringbean, McFly, Sunshine (FNG), Saget, Use To, Ophelia, Drumstick, Woohoo, Dutchess, Wiper, Redo, Futurama, Cowbell


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Intro:  The Ditch keeps growing. This morning was no exception with 15 weirdos rolling out into the heat and humidity, with 1 FNG. YHC wanted to leave the AO, while having the PAX in constant motion.

Disclaimer:  Given to 1 FNG. To everyone – scale, modify or replace.

Warmup:  Arm circles (no cadence, continue until all of the late PAX get in the circle), World’s Greatest Stretch

Thang:  Partner-up, grab a block each, then line-up on the basketball court. Partner 1 will do situps with feet in block. Partner 2 will do merkins on the block. 2 minutes, max effort. Switch and repeat.

Staying paired, the PAX moved out in two columns with the blocks in a Mule Train. As they walked in formation, each PAX performed either curls, OHP, tri extensions, or Cussack. Blocks would not be carried on the shoulders. The team at the end of the formation performed 5 blockees, then ran to catch up with the formation. Reaching the formation, the team would move to the front, while the next team stopped to do their 5 blockees. Rinse and repeat until the formation reached the playground (about 1/3 mile). Thanks to Belding for the idea.

At the playground, each team bear crawled in succession from the entrance to the first picnic table (bench dips until the next team arrived), then to the swings (swing crunches until the next team arrived), then to the monkey bars (pullups until the next team arrived), then to the picnic table (step-ups until the next team arrived, then the other side of the picnic table (inclined merkins), then bear crawl to the entrance. Rinse and repeat for two rounds.

Mule Train back to the AO.

Mary:  Dammits x15, stow blocks.

Numberama, Namerama, Pledge, Announcements, Prayer Requests

BOM:

Devo:  A timely message from James 2:1. “My dear brothers and sisters, how can you claim to have faith in our glorious Lord Jesus Christ if you favor some people over others?”

Black, white, brown, yellow, Catholic, Protestant, Methodist, etc, etc, we are all children of God.

Moleskin:  Welcome FNG Sunshine, Marcus Britt. Marcus is a big dude, who played offensive line at SC State, and has an even bigger personality. Come back again, brother.