Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

AB Monday on a Wednesday

  • When: 20180228
  • QIC: Minivan
  • The PAX: Wacker, Nacho Libre, Hanging Chad, Bob Jones (Respect), Lake Effect (Respect), Horshack, Space Cowboy, Dry Prime, McGoo, X ray (Respect), and Minivan


by Leave a Comment

Intro:  11 men chose the more difficult thing and pushed themselves and each other to be better at Faultline.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  60 and nice

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

15 SSH IC, 15 TTT IC, 15 LBAC F/B IC, 50 Flutter Kicks IC

The Thang:

PAX retrieved a block from the cage and reassembled at the flag.  PAX partner up for an ab heavy Dora workout.  While one partner did the exercise, the other moseyed to the pavilion and did 15 2ct Mtn Climbers.

Exercises:

100 Standing oblique crunch w/block (each side)

200 Iron Cross

300 Damn-It crunch

400 2ct Flutter kicks

PAX returned the block to the cage and returned to the flag for Mary.

 

Mary:

11 Box Cutters IC, 15 Flutter kicks IC, 10 American Hammer IC, 15 Flutter kicks IC, 10 American Hammer IC, 15 Flutter kicks IC, 20 LBC IC

Numberama:

11

Namearama:

Wacker, Nacho Libre, Hanging Chad, Bob Jones (Respect), Lake Effect (Respect), Horshack, Space Cowboy, Dry Prime, McGoo, X-Ray (Respect), and Minivan (QIC)

Announcements:

Mud Run, Ruck events, Running events

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Playground Circuit

  • When: 20180226
  • QIC: Magoo
  • The PAX: Wacker, Minivan, X ray, Nacho Libre, Hanging Chad, Lake Effect, Bob Jones, Bellator, Catepillar, Space Cowboy, Beewax


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:  65 degrees, mild

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, Mountain Climbers x 15 IC

The Thang:

PAX performed Indian Run all the way to playground located off S. Walnut St. (corner of Richardson Ave).  Broke up into 5 groups and rotated through the following 5 stations.

Tricep Dip on Mary Go Round, Toe Taps on bench, Step ups on Picnic Tables, Pull ups on monkey Bars, Ab tucks on swings.

Circuit 1:  20 reps at each station, bear crawling between each station, 20 WWI sups together in middle.

Circuit 2:  15 reps at each station, bear crawling between each station, 15 WWI sups together in middle.

Circuit 3:  10 reps at each station, walking between each station.

High intensity run back to flag, stopping at different intervals to include Mary.

1st Interval:  20 heel taps on Q, 15 mosquito slappers IC.

2nd Interval:  10 SIF’s (slow inward flutter- I made it up on the fly) on Q

3rd Interval:  10 Mt Climbers IC

Mary: Performed at intervals along our way back from playground.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Reminder to Pax that part of our job as parents is to let our kids ‘fail’ while they’re younger – while under our guidance, leadership, protection, coaching, encouragement – so that we can pick them up when they do and provide the necessary leadership and encouragement they need.  The ‘fails’ when they are older are much more impactful in a negative way (and usually outside of our guidance).  Provided PAX with a personal story of this in my own personal life last week – I wanted to jump in and ‘save’ my little guy, but felt a nudge in my spirit to allow him to ‘fail’ – learn humility along the way – and allow me (really God working through me) to help him learn and grow through that struggle.  Another reminder to PAX that I fail every day  in some way as a leader in my home and ultimately have to rely on God’s mercy and grace daily to fill in the gaps where I fail.

 

 

Bent Jacob at Jingles Hill

  • When: 20180214
  • QIC: Minivan
  • The PAX: Lake Effect (Respect), Wacker, Minivan (from San Antonio), McGoo, Nacho Libre, 50-50, Caterpillar, Minivan (QIC)


by Leave a Comment

Intro:  8 badass dudes came to Faultline only to run to Jingles Hill for a Bent Jacob workout.  Bent Jacob is a deviation from a standard Jacob’s Ladder BC.  Great work.  We had a visitor from San Antonio, his name was Minivan

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  55

Shortcake Special (Before the BC):  0

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

Warmup was provided by Caterpillar as the Q was running late.

The Thang:

Pax lined up and to moseyed to the bottom of Jingles Hill.  There the instruction was given.

Start at the bottom and run Backwards up to the sidestreet and perform one burpee, then run forwards back to the start.  Burpees increasing by one each time.  We went from 1 -7 and back to 1 again.

Mosey back to the pull up bar area.

14 Monkey Humpers IC

10 BTTW Hip Slappers IC (nod to Picasso)

Mosey back to the flag for Mary.

 

Mary:

14 Box Cutters IC

14 Flutter Kicks IC

14 Iron Cross IC

The 114 (AKA The 100)

Numberama:

8

Namearama:

Lake Effect (Respect), Wacker, Minivan (from San Antonio), McGoo, Nacho Libre, 50-50, Caterpillar, Minivan (QIC)

Announcements:

Mud Run, Beer Mile has been cancelled

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

4 Corners of Fun

  • When: 20180129
  • QIC: Minivan
  • The PAX: B-Wax, Space Cowboy, Borland, Recount, Horshack, Wacker, Lake Effect (Respect), Bob Jones (Respect), X-Ray (Respect), Minivan


by Leave a Comment

Intro:  10 men did the harder thing and posted at Faultline.  They got better, pushed themselves and each other.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  58 and nice

Shortcake Special (Before the BC):  2 – Borland and Recount

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding 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:

15 SSH IC, 15 LBAC F IC, 15 TTT IC, 15 LBAC B IC

The Thang:

Mosey to cage and each PAX grab 2 bricks.  All Pax ran to the first corner and exercises started as soon as the last Pax arrived.

Exercises:

10 Merkins on the bricks

20 Lateral Lunges (10 each leg)

30 Shoulder/back exercises (10 lateral raises, 10 anterior raises, 10 bent over flies)

Mary:

Flutter Kicks, Protractor, Flutter kicks, Box Cutters, American Hammers, Alternating Shoulder Taps, The 100.

Numberama:

10

Namearama:

B-Wax, Space Cowboy, Borland, Recount, Horshack, Wacker, Lake Effect (Respect), Bob Jones (Respect), X-Ray (Respect), Minivan (QIC)

Announcements:

Mud Run, Beer Mile

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

DEVO:

Provided by Recount

The men about town. A tour with visitation

  • When: 20180127
  • QIC: Adjustment
  • The PAX: Adjustment, Borland, Minivan, X ray, Wire Nut, Hotwire, Wacker, M&M, Suds, Bedpan, Grits, Bee Wax, Space Cowboy, Green Thumb, Matlock, Sprinkles, Bass Pro (FNG), Cheetah


by Leave a Comment

It was  busy day in F3 Summerville… we had guys running races around the Tricounty and we had a group of guys working to put on the Sheepdog Graduation. Congratulations Stephan Causey, Ma Bell on being the lone survivor of  class 002.

We had 18 men at Faultline on Saturday. It was a cool morning and perfect weather for a little tour about  town  we held visitations at jingles hill and the parking  garage. It kinda went  like this

COT

SSH

TTT

10 Burpees

head to cage groups of  four two blocks per group.  Cold not hit the ground unless instructed.

Mosey to jingles hill.  blocks placed at the bottom of jingles hill.  we did a little six for the sake of time. split up  half went to the top to do 5 burpees half stayed at bottom to do five overhead press.

top group runs to bottom one overhead  press  and back to the top. you know the drill.  Men at bottom ran up top and did five Burpees once you were done  men at the bottom gather coupons and ran to the top and on to the garage. once on top.

Suicides were done with five burpees at far  wall before running back.  Then it was time for Hussien Bolt.  each pax chose exercise for pax to do while he sprinted to other sside of garage and back.  once everyone called an exercise. gather  block and back to the AO

with two blocks to go half the mean took blocks back to cage other half did indian run taking the long way home.

Mary was completed  finishing right on time

Pledge

BOM

Continued prayers for Picasso and  Tinker on the Rehab they face.

Honoring PICASSO…and PIC

  • When: 20180126
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Caterpillar, Wacker, Space Cowboy, Bee Wax, X-ray (respect), Minivan


by Leave a Comment

Conditions: Just below freezing and quite frosty

Disclaimer: None

FNGs: None

COP:  Several BAC forward/backward, 15 DQ 4 Ct IC, 15 TTT 4 Ct IC

The Thang:

-Run to cage and each PAX grab a block, then head to pull up bars

Spell PICASSO….

-P: Pull-ups, AMRAP

-I: Imperial Walker Squats x 15, 4 Ct IC

-C: Colt 45, OQ

Jog to picnic tables

-A: Abyss Merkins/Regular Merkins  x 10 OQ (2 sets each, 4 total)

-S: Supermans x 15 OQ

-S: SSH x 25, 4 Ct IC

-O: One-legged burpee x 5 (each leg), 5 Ct IC

 

Spell PICASSO again….or try to….

-P: Pretzel Crunch  x 15 OQ

-I: Indian Crab Walk

-C: Caterpillar

 

Mary: No time

COT: Numberama/Namerama/Pledge/Announcements/BOM

Devo: None

Moleskin:  

YHC wanted to try to keep our boy Picasso in mind during the workout so chose exercises that spelled out his name. Great push by all, especially considering that several of the exercises were fairly unfamiliar.  Just a little way to keep Picasso in our thoughts and prayers. Keep up the good fight dude!

The “I did 15 more than I thought I was going to do” workout

  • When: 20180122
  • QIC: Magoo
  • The PAX: Beewax, Catepillar, Minivan, Hanging Chad, X ray, Bob Jones, Wacker, Ivories, Myrtle, Space Cowboy


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:  43 and clear

FNGs:  None

COP:  SSH x 20 IC, TTT x 15 IC, High Knees x 15 IC, Mountain Climbers x 15 IC

The Thang:

 

All PAX performed indian run to Jingles Hill.  We then paired off and did a ‘double 11’ workout.  At bottom of hill, each person did 1 burpee, then ran to top and each person did 10 4 count decline merkins followed by 10 four count squats.  Then back down

hill and did 2,9 – 3, 8, etc….

We then mosied back to the flag, stopping at 4 separate locations along the way to do mary.  These consisted of;  20 LBC’s IC, 20 heel taps IC, 20 high crunches IC, and 25 WWI sups.

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Psalm 103:8  We discussed leading our children well and being intentional with our time with them, dedicating specific times each week to one on one experiences with them.  We discussed grace as well, especially when we abandon these responsibilities along the way (I shared that I had recently been called out by my son for not having  more ‘guy time’ with him lately)