Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

No Block, No Problem

  • When: 20200309
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 56 degrees

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

The Pax partnered up and met at the side parking lot.  We completed a 4-corners style workout with a twist.  The Pax completed the 4 exercises with a mosey in between each corner.

Corner #1: 3 lunges IC

Corner #2: 6 Diamond Merkins

Corner #3: 9 Squats

Corner #4: 12 reps IC of your choice each lap

The twist:  As the Pax completed the rounds……if your pair passed another pair, then you increased the reps at each corner by one rep (4,7,10,13), pass another pair, increase by another rep (5,8,11,14).

Mary:

40 Flutter Kicks, 40 LBC, 20 Heel Touches

Numberama: 6

Namerama: Used to, Outhouse,  Mr. Feeney, Oops, GI Jane (R), Doobie

Pledge and COT

Announcements:

Devo: Reach out to those around you.  Friends, F3 brothers, family, or anyone that comes to your mind.  Sometimes that is the Holy Spirit urging and we often ignore it.  I challenged the Pax to take those opportunities to reach out.

Moleskin:  I really expected there to be more passing of pairs and guys needing to do more and more reps.  GI Jane and Outhouse passed Doobie and I, but that was it!!  I thought it would be good to see those reps increase, but in actuality, the pride factor kicked in and the Pax pushed not to get passed while others were pushing to catch other pairs.  That really produced a good workout for all!!  Great push men.

Cheetahs sometime Prosper (with a successful BC)

  • When: 20200304
  • QIC: Olaf
  • The PAX: Tinder, Oops, Mowtown, GI Jane (R), Mr Feeny, Weezer, Outhouse, Brokeback, Cornhole, Used To, Winslow (R)


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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: 60-ish

FNGs: None

COP:  SSH (IC) x25, TTT (IC) x10, Don Quixotes (IC) x15, LBAC (OYO)

The Thang:

YHC modified a workout that Cheetah used at Accelerator using a soccer ball that had exercises on it.  YHC didn’t want to write on his 2.0’s soccer ball so he used his can of weinkes.  Pax in a circle and the first pax would pick a weinke, pick one of the 4 exercises, chose IC or On Q and lead it for 1 rep.  He passed the weinke to the next pax and they could choose one of the 3 remaining exercises and lead for 2 reps.  The third pax had 2 options and led 3 reps, and the 4 pax didn’t have an option and led 4 reps.  Next pax would grab a new weinke and continue the process, increasing reps as they went.  Since there were 12 pax, YHC mixed things up and had the last pax of the round start round 2, giving them the most options to choose from. Made it 3 rounds (i.e. 36 reps) and ended right on time.

Mary: Didn’t need her.

Numberama: 12

Namerama: Tinder, Oops, Mowtown, GI Jane (R), Mr Feeny, Weezer, Outhouse, Brokeback, Cornhole, Used To, Winslow (R), Olaf

Pledge and COT

Announcements: Prayer Request for Defib’s M and Praise that Outhouse is now actually in nursing school.

Devo: YHC saw some video of some of the most well known pastors debating methods and beliefs in an organized “event”.  It was pointed out by one of them that he believed the intent was for them to realized that their methods didn’t matter as much as their goal to reach the lost.  That they had more in common than they may believe.  So often we create a narrative about someone based on their actions or words, and we become prejudice against them because of that.  Especially true in an election year.  Who have we done this to in our lives?  Family member, coworker, spouse…  The bible says that we should take every opportunity to make peace and sometimes it is showing grace and kindness to those people that we have written off.  We may have more in common than we think…

Moleskin:   It’s fun to use/modify another Qs workout.  It seemed simple enough at the beginning, but when it hit 20+ reps, it started to suck really bad…  Another good one to remember when YHC feels lazy and not wanting to come up with a new workout.

It’s not all fun and games!

  • When: 20200205
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 56 degrees

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Classic Dora.  We grabbed a block and paired up at the side of the church.  Pax who have posted the longest paired with Pax who first posted most recently.  Completed the following exercises as a pair alternating with running around the parking lot with a block.

100 burpees

200 merkins

300 squats with block

Mary:

40 LBC, 30 Freddie Mercury, 20 american hammer, 10 Bert Reynolds

Numberama: 8

Namerama: Used to, Brokeback, Outhouse,  Mr. Feeney, Cornhole, Mowtown, GI Jane (R), Doobie

Pledge and COT

Announcements:

Devo: Just because it is simple, doesn’t mean it is easy.  After 90 burpees, the last 10 burpees are simple, but it isn’t easy.  In the same way, exercising patience demonstrating compassion 90 times isn’t easy, but it is simple.  Don’t overcomplicate things.

Moleskin:  The goal was to give some of our new FNG’s a little less fun of a BC.  We had 3 join in the last week.  So far we had played with Brokeback’s pole, then played a little Uno with Used to.  I didn’t want them to thin F3 was all fun and games, so I wanted a nice classic Dora.  The entire Pax wasn’t disappointed.  The suck was experienced by all.  Everyone finished and even had time for some Mary.  Great job by all, but especially Doobie, Mow-Town, and Cornhole!

Missed Another Backblast

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


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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: 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.

Roll the Dice

  • When: 20200127
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 47 degrees and light rain

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Workout was a roll of a single die.  Each Pax took a turn rolling the die and the Pax proceeded to complete the corresponding exercise.  Round 2 each Pax rolled the die twice and the Pax completed both exercises.  Round 3 was double or nothing where we doubled the exercise from the die.

The exercises were as follows:

1-5 burpees

2-10 merkins

3-15 mountain climbers

4-20 squats

5-25 imperial walkers

6-complete all 5 exercises

Mary:

No Mary

Numberama: 6

Namerama: Used to, Brokeback, Outhouse,  Mr. Feeney, Tinder, Oops

Pledge and COT

Announcements:

Devo: You reap what you sow.  Whether it is the our physical fitness, marriage, raising children, or engaging in small group.  We must decide the fruit we choose to bear and then make sure we are sowing the seeds that will produce our fruit.

Moleskin:  It was great to see 6 Pax show up for a cold rainy day.  The Pax helped me decide an ab workout to keep us from laying on the wet ground.  LBCs were replaced with imperial walkers.  The pax showed a great push and the workout had the perfect ending… on the double, Tinder rolled a 6 so we did double the reps on all exercises for a finale.  Great work…..plenty of squats and I don’t think I have ever done that many imperial walkers in my whole life added together.

The 500 Block Press were Perfect

  • When: 20191218
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr. Feeny, Weezer, Oops, UsedTo, Brokeback, Tinder, Outhouse


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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: mid-40s

FNGs: None

COP:  SSH (IC) x20, Butt Kicks (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15

The Thang:

Paired up for Mary and Mar(m)tha – Dora focusing on Abs and Arms…

  • 100 Tricep Extentions
  • 200 LBCs (IC)
  • 300 Curls
  • 400 Flutter Kicks
  • 500 Block Press

Most finished the entire workout…

Mary: Leg Lifts (IC) x25, Freddy Mercurys (IC) x25, Heels to Heaven (IC) x25, Working Supervisors (IC) x25 (i.e. hold legs 3-6 inches off the ground while counting IC to 25)

Numberama: 9

Namerama: GI Jane (R), Mr. Feeny, Weezer, Oops, UsedTo, Brokeback, Tinder, Outhouse, Olaf

Pledge and COT

Announcements: Continued prayers for the Henry family.  Anniversary party

Devo: YHC discussed being in a funk and not really getting into the Christmas spirit this year.  It’s sometimes easy when we get into these mental places that we forget what it’s about.  We know God’s promises for us and what he has called us to do, but we stop believing or doing.  Maybe it’s because we aren’t seeing the results, but in any case, sometimes discipline is needed to keep pushing on despite of how we feel and push ourselves to be in community.

Moleskin:   YHC added the 500 block press after seeing that pax were going to finish early.  GI Jane said it was perfect… My arms do not agree…

Numberama with Olaf

  • When: 20191213
  • QIC: Olaf
  • The PAX: Tinder, Hacker, Used To, Mr Feeny, GI Jane, Outhouse, Brokeback, Tecmo


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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: 40s

FNGs: None

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10, Don Quixote (IC) x15,  LBAC

The Thang:

Grabbed a block and did Whole Lotta Numberama.  YHC picked exercises that had 2 positions (i.e. merikins, Low Plank and High Plank).  YHC would start as 1 and go to the first position and pax would go around in numberama and moving to the first position when they called their number. When it got back to YHC, we would call 1 again and move to the next position.  Rinse and repeat until YHC was tired or tired of the exercise.  Some of the exercises were:

  • Merkins
  • Squats
  • Flutter Kicks
  • Derkins
  • Lunges
  • Xs and Os (on the block)
  • Curls (Done by stopping 1/2 way)
  • Leg Lifts (6 inches to 45 degrees)
  • Upright rows

Mary: Done in The Thang

Numberama: 9

Namerama: Tinder, Hacker, Used To, Mr Feeny, GI Jane, Outhouse, Brokeback, Tecmo, Olaf

Pledge and COT

Announcements: Pray Request for Tommy and Henry family

Devo: YHC brought up discussion with his Mom the other day and how she was very negative and he realized that it was out of a fear that everyone was out out to get her and had an ulterior motive.  Do we miss out on God because we live in fear like this?  It’s not a great way to live.

Moleskin:   YHC promised this one on Wednesday and again was pretty good…

This ain’t the Level. The next level’s the Level.

  • When: 20191211
  • QIC: Olaf
  • The PAX: Tinder, Maybelline, Oops, McFly, Outhouse, Mr. Feeny, Weezer, GI Jane (R), Brokeback, Tecmo, Used To, Uga, Prayer Request


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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: mid-50s with stiff cool breeze

FNGs: None

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

Pax grabbed a block for interval workout that consists of 7 Cycles with 4 sets of exercises.  YHC uses his can of weinkes to determine the exercises.  Round times are as follows with 20 seconds of rest between each round:

  1. 30 seconds/10 seconds rest
  2. 45 seconds/10 seconds rest
  3. 60 seconds/15 seconds rest
  4. 90 seconds/20 seconds rest
  5. 60 seconds/15 seconds rest
  6. 45 seconds/10 seconds rest
  7. 30 seconds/10 seconds rest

Lots of fun was had.  Pax tired quickly…

Mary: Flutter Kicks (IC) x40, Reverse Crunches (IC) x25, LBCs (IC) x20

Numberama: 14

Namerama: Tinder, Maybelline, Oops, McFly, Outhouse, Mr. Feeny, Weezer, GI Jane (R), Brokeback, Tecmo, Used To, Uga, Prayer Request, Olaf

Pledge and COT

Announcements: Christmas Party, Oak Road Brewery @ 6pm.  Unwrapped toy for Operation Sweet Tooth.

Devo: 2 Kings 13:18-20 is the story of Elisha on his deathbed instructing the king to strike his arrows on the ground.  The king does it 3 times and Elisha gets mad and tells him that he will only defeat their enemies 3 times and should have done it 5-6 to completely destroy them.  The king just did what was asked.  There was no passion.  The story is easily relatable to working out.  We get up and go to workout, which is the right and good thing, but we don’t push ourselves while there.  There is no passion to improve.  We will never get to the next level if we don’t push ourselves past the point where we don’t think we can go on.  Discipline is always important to keep moving, but at some point we become stagnant and won’t see gains.  We have to keep pushing to the next level (whatever that may be), because the next level is the level…

Moleskin:   Two down, two to go in Olaf’s 4 Qs in 4 Days penance for fartsacking on Monday…

HIITing it Hard and Heavy

  • When: 20191106
  • QIC: Olaf
  • The PAX: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, Wolverine


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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: Right around 60…  Glorious

FNGs: None

COP:  SSH (IC) x25, Imperial Walkers (IC) x20, TTT (IC) x10, Finkle Swings (OYO)

The Thang:

Pax grabbed a block and met back in a circle.  YHC pulled out his interval timer and can of weinkes.  YHC instructed pax there would be 5 rounds of 4 exercises, with short rests in between.  For each round, YHC would grab a weinke from his can and would instruct cadence during the workout (or at least at the very end so everyone finished strong).  Times for each round varied:

  • Round 1: 30 sec/10 sec
  • Round 2: 45 sec/10 sec
  • Round 3: 60 sec/15 sec
  • Round 4: 90 sec/20 sec
  • Round 5: 60 sec/15 sec
  • Round 6: 45 sec/10 sec
  • Round 7: 30 sec/10 sec

When the round was complete, there was an additional 20 seconds of rest and YHC would get a new weinke for the next round.  All rounds were completed, pax were fully worked out, and blocks were stowed.

Mary: She was good

Numberama: 10

Namerama: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, Wolverine, Olaf

Pledge and COT

Announcements: Ruck for Hunger (11/16 @ 9 am), Thanksgiving Day Convergence, Summerville Parade (12/8), F3 Christmas Party (12/12).  Prayers for pax on IR.  Broke Back gave a praise report that even with 4 bulging disks, his recent Drs appointment showed that his levels were excellent and that he couldn’t have done it without F3.  Great motivation!

Devo: A prayer request was brought up concerning Pax that had become sad clowns and that was exactly what YHC has planned on bringing up.  There had been a lot of pax that have fallen off.  While the Den numbers have been good, the Ditch has suffered.

Moleskin:   This workout always spurs on extra “that’s what she said”s.  Always a good time.

Finishing with a Flutter (or 75)

  • When: 20191023
  • QIC: Olaf
  • The PAX: Cornbread (Welcome), Brokeback, Tecmo, Mr. Feeny, Outhouse, Maybelline, Uga, Flex Seal


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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: Mid-50s but dry

FNGs: None

COP:  SSH (IC) x20, Don Quixote’s (IC) x10, Hillbillies (IC) x10, TTT (IC) x10

The Thang:

Slight variations to Mary and Mar(m)tha to include some legs since YHC shoulders are shot. Pax paired up.  Dora consisted of:

  • 100 Squats
  • 200 LBCs (IC)
  • 300 Curls for the Girls
  • 400 Flutter Kicks (IC)

Other pax made their way across the parking lot, stopping at 3 points to complete 5 Burpees, 10 Calf Raises (IC), and 15 Mountain Climbers (IC), before returning to their partner and taking over the Dora.

Mary: Included in the Thang!!

Numberama: 11

Namerama: Brokeback, Mr. Feeny, Weezer, Outhouse, GI Jane (R), Wolverine, Dovetail, Used To, Winslow (R), Oops, Olaf

Pledge and COT

Announcements: Lots of Holiday announcements.  Ruck for Hunger (11/16), Thanksgiving Convergence, Christmas Party (12/12), Summerville Parade (12/8) & possibility of GC or MC parade, Anniversary Party (1/9).  Prayers for Winslow’s 2.o

Devo: YHC discussed past sermon about giving of time, talent and treasure.  It’s not about the amount or the actual “things” but rather are we willing to give up our agenda, our way, for God.  We have talents that we use for work and our free time, are we using it for God.

Moleskin:  There was good middle school mumble chatter this morning: Used To was disappointed not seeing YHC’s pole.  I told him I would pull it out again soon. And having odd numbers, Wolverine was excited to be part of a 3-some. Even with that, the Pax finished strong and all finished up with the last team completing 75 flutter kicks.