Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bear Crawl Around the Roundabout

  • When: 20180403
  • QIC: Cheetah
  • The PAX: Chum, Splinter, Walkoff, Blackout, Defib, Fish N Chips, Show Me, Cheech, Boa, Daycare, Pavillion, Yo Adrian (R), Swinger, Ma Bell


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Intro: Again a vacancy needed to be filled, and again YHC took it. Only this time, at Bedrock and with 14 others.

Weather: Fantastic

FNGs: None

COP:

  • SSH x15 IC
  • TTT x10 IC
  • Imperial Walkers x10 IC
  • Do a quick lap in the parking lot then grab a block and return to the circle.

Thang:

ABC workout. If you have the letter in your F3 name, you did a Bear Crawl around the roundabout. If you didn’t, you did the exercise. If no one had the letter we all did the Bear Crawl and then the exercise. Exercises were either done In Cadence or On Q. Exercises were:

  • A-Chest Press x30
  • B-Burpee x10
  • C-Curls x25
  • D-Derkins x20
  • E-Up & Over x20
  • F-Flutterkicks x20 (4count)
  • G-Glockies x10
  • H-Heels to Heaven x30
  • I-Iron Crosses x20
  • J-Kettlebell x20
  • K- Weighted Bobby Hurley x20
  • L-Bent Over Rows x20
  • M- Monkey Humper x20 (4count)
  • N-Sparky Crab x20 (4 count, in crab walk position touch opposing hand to opposing to foot)
  • O-Over Head Press x20
  • P-Plyo Merkin x20
  • Q-American Hammers x20 (4count)
  • R-Bodybuilder x10
  • S-Squat x20
  • T-Tricep Extension x20
  • U-Plank Jack with an In & Out x20
  • V- Damn It’s x20
  • W- WW1 Sit-ups x20
  • X- Mtn Climbers x20 (4 count)
  • Y- Box Cutters x20
  • Z- Merkins x20

MARY: No time. Stow blocks

Numberama: 15

Namerama: Cheetah, Chum, Splinter, Walkoff, Blackout, Defib (Ruck), Fish N Chips, Show Me, Cheech, Boa, Daycare, Pavillion, Yo Adrian (R), Swinger, Ma Bell

Pledge Prayer Announcements

Moleskin: By the end of the workout, only 3-4 guys were able to do bear crawls. The rest had to Lunge Walk. I consider that a pretty good beat down. Cheech, and I avoided E and Fish N Chips and us avoided H. Lucky us😎 A great deal of mumble chatter. Mostly ridiculous ways of spelling your F3 name. Like Maj Bell or Fish N Chipz. We didn’t get through all the letters, but the message was very clear. I like bear crawls…a lot!

12 Pains of Christmas @ Tectonic

  • When: 20171201
  • QIC: Hot Tub
  • The PAX: Cheech, Walk-Off, Cold Cut, Woody, QC, AC/DC, Karolyi, Hot Tub


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8 Men will never sing the “12 Days of Christmas” the same again after an ever-moving morning at Tectonic.

 

#Disclaimer

The Thang

COP

SSH x 10 IC

Burpee x 10 OYO

SSH x 10 IC

Burpee x 10 OYO

SSH x 10 IC

Introduction to WO. Modeled after popular Christmas song “12 Days of Christmas.”

Start with 1, next round 2 + 1, next round 3 + 2 + 1, progressively until the whole circuit is completed. Round is equal to number of reps performed.

1 Suicide

2 Prisoner Squat

3 Inverted Hip Tap (ea side)

4 Pull-up

5 Low Country Crab (ea side)

6 Abyss Merkin

7 V-up

8 Side plank w/ reach (ea side)

9 Picnic table press

10 Burpee

11 Jungle Boi squat

12 High plank shoulder tap

 

Great push by all PAX this morning. Special T-Claps out to Cheech for “sweeping the six” and keeping new(er) PAX Karolyi motivated and moving during this tough beat down.

Announcements

12/7 – Christmas Party

12/9 – Kiawah Half (and Full – cough cough Cold Cut) Marathon, many participating, stay tuned for PRs abound.

Prime Numbers

  • When: 20171128
  • QIC: Stalker
  • The PAX: Grits, Momswap, Green Thumb, Cheetah, Hard Drive, Bedpan, Where Ya At, Old Flame (respect), Walk Off, J5, Neon, Cheech


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Intro:  As hard as it is to workout in the gloom of early morning, I have always respected the men who can motivate themselves to workout in the evening after a hard day at work. These guys get after it too. 13 men made the decision to get after it at Accelerator. Cheech and Walk Off made the rare afternoon appearance. Where Ya At has been more like There You Are as of late. Neon returned after a 5 month layoff. Welcome back. Several guys, like Grits, Green Thumb, Hard Drive, and Bed Pan, are getting stronger and faster and incorporating that DFQ attitude. And of course, we had the usual squad of killers like Momswap, Cheetah, Old Flame and J5.

Disclaimer:  Given

Warmup: Squats (low & slow), then straight into Monkey Humpers. Merkins (low and slow), then straight into Mountain Climbers.

Thang: Grab a partner, mosey to the cage, grab a tire for each team, and line-up at the pullup bars. YHC had prewritten the workout plan on a dry erase board, complete with pictures and diagrams. This was a Four-Corners workout.

Corner A – pullup x1 (4ct), team carry tire to next corner.

Corner B – deadlift tire x3 (4ct), flip tire to next corner.

Corner C – broad jump over tire x5, team carry tire to next corner.

Corner D – team OHP x7, flip tire to next corner.

Corner A – burpee x11, team carry tire to next corner.

Corner B – team bench press tire x13, flip tire to next corner.

Corner C – leg press w/ partner on tire x17, team carry tire to next corner.

Corner D – situps in tire x23, flip tire to next corner.

Corner A – pullup x1 (4ct), burpee x11, team carry tire to next corner.

Corner B – deadlift tire x3 (4ct), team bench press tire x13

Next, the PAX lined up the tires across the yard, heading toward the cage for a team tire flip relay race. Man#1 would flip the tire 3 times, then sprint back to the start. Man #2 would sprint to the tire, flip it 3 times, then sprint back to the start. Rinse and repeat until your team reaches the pullup bars. This was a gasser! Team J5/Momswap won.

Next, sitting in the tire with your teammate, interlock hands and give resistance to your teammate as you alternate doing situps. This looked much gayer than intended.

Next, Combat Situps – with hands still interlocked, try to force your teammate back. This produced a good ab burn, but still looked gay. YHC will work on it some more.

Stow tires.

Mary: Rocking Horse LBC’s

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

 

Tectonic Partner Pyramid

  • When: 20171129
  • QIC: Greenbags
  • The PAX: Old Flame (Respect), Major Dad (Respect), Cold Cut, Cheech, Walk Off, Karolyi, AC/DC, Woody, Chowdah


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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: Cool, dry and a crisp 55 degrees at Tectonic.

FNGs: None

COP:  You know the suck factor is great when the Pax request water breaks, several “10 counts” and Old Flame (Respect) questions why he ran prior to it.

-Mosey Around the barn – Good way to loosen up the legs and get the mumble chatter going!
-TTT – 10x’s IC
-Air Squat LBAC – 10x’s IC
-Air Squat Reverse LBAC – 10x’s IC
-DQ’s – 10x’s IC

 

The Thang: Pyramid Partner Workout. Start at top and work way back up. When it comes to partner exercises Q believes that both partners should be working and maximizing the 45 minutes of joy we have together! 🙂

PARTNER UP!

-Partner Stand Ups- 5x’s OYO (start on your six, back to back and arms interlocked with your partner and stand up together)
-80 Yard Staying Alive – “Staying Alive” is this Q’s substitute name for suicides. Personally will not give glory to a word that negatively impacts soldiers, families, friends and has personally impacted this Q several times in his life. Now… off my soapbox and back to The Thang!!
-Alternating Stand-Ups- 10x’s OYO (5 each arm) – Help your partner off the ground 10 times alternating never letting the partner’s hand go. (This continues to be a core destroyer and stomach swirler!)
-80 Yard Staying Alive
-Dead Lift Merkins- 15x’s each (one partner holds the other partner’s legs performing deadlifts in unison to the other partner executing a merkin) Switch!
-80 Yard Staying Alive
-30 Yard Dummy Drag then execute 20 Air Squat Merkin Punches. Then Switch- Old Flame informed us that the proper name for the partner drag was “dummy drag”.  After you dummy drag your partner for 30 yards. You assume the air squat position with your hands out while your partner executes 20 merkin punches. Then switch!
 
-80 Yard Staying Alive
-Low Plank Jumps 25x’s each OYO – One partner performs a low plank while the other partner does 25 side jumps over their legs. Switch!
-80 Yard Staying Alive
GO BACK UP THE PYRAMID by repeating the above exercises in reverse starting at Partner Dummy Drag/Merkin Punches ending at Partner Stand-Ups

 

Mary: Stay with your partner:

Iron Cross while partner Air Squats -10x’s Each OQ
WWII Mountain Climbers- 20x’s each OYO – One partner is on 6 doing WWII situps, while other partner is holding his feet down and doing mountain climbers until partner is done.

 

Numberama: 10

 

Namerama: Old Flame (Respect), Major Dad (Respect), Cold Cut, Cheech, Walk Off, Karolyi, AC/DC, Woody, Chowdah, Greenbags

 

Pledge & COT 

Announcements: Christmas Party, Christmas Parade, 5K

 

Devo: You cannot out train a bad diet. Encouraged the Pax to review their eating habits. Shared that I gave up drinking soda’s over three years ago and have incorporated other positive eating habits, one thing at a time.  You don’t have to attempt a complete overhaul that could end up overwhelming you.  Set one goal and then attack it with all of your focus!

Major Dad shared a tip: Don’t underestimate the impact that drinking enough water can have. Fill up a gallon jug, with water to drink each day. An easy way to track and hold yourself accountable.

 

Mumble Chatter Shatterer Exercises from today:

-30 Yard Dummy Drag then execute 20 Air Squat Merkin PunchesMerkin

-Alternating Stand-Ups – Especially on the second go around!

-80 Yard Staying Alive

 

Moleskin:  On paper, this looked like a simple workout but it didn’t take long for the Pax to realize this was going to be a tough pyramid to get through.  Old Flame SCS 5+ miles (he verbally questioned the wisdom in doing this prior to the workout). Shout out to Karolyi who was an FNG on Monday and made this his 3rd straight workout this week!

Modified Stations of Pain

  • When: 20171127
  • QIC: City Slicker
  • The PAX: AC/DC, High Stick, Cheech, Karolyi (FNG Welcome!), Green Bags, Grits (Respect), Major Dad (Respect), Walk Off


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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: Approximately as cold as a ice cube tray, although we did learn that concrete might be even colder

FNGs: Károlyi – Welcome!

SCS: Major Dad

COP:

  • Thru the Tunnel 15x IC
  • LBAC’s F/R 15x IC
  • T-Claps 15x IC
  • Imperial Walker 10x IC
  • Don Quixote 10x IC

The Thang:

  • A modified Stations of Pain – credit to a 2015 backblast from Columbia.

    • Partner up and head to the Pavilion and find a picnic table.
  • Station 1 – Partner 1 completes exercises below while Partner 2 does American Hammers until Partner 1 is done. Flip.
    • Box jumps on bench 20x
    • Burpees 20x
    • Squats 20x
    • Heel touches 20x IC (4 count)
  • Station 2 – Partner 1 completes exercises below while Partner 2 does Flutter Kicks until Partner 1 is done. Flip.
    • Step ups on bench 15x each leg
    • Air presses 40x
    • Lunges 10x each leg
    • LBC’s 20x IC (4 count)
  • Station 3 – Partner 1 completes exercises below while Partner 2 does American Hammers until Partner 1 is done. Flip.

    • Dips on bench 20x
    • Pull ups on tables 20x
    • Squat jumps 20x
    • WWI sit-ups 20x
  • Station 4 – Partner 1 completes exercises below while Partner 2 does Flutter Kicks until Partner 1 is done. Flip.
    • Decline merkins on bench 20x
    • Incline merkins on bench 20x
    • Merkins on concrete 20x
    • Floyd Mayweather’s 20x IC (4 count)

Mary:

  • Flutter Kicks 20x IC
  • American Hammers 20x IC

Numberama: 9

Namerama: AC/DC, High Stick, Cheech, Károlyi (FNG Welcome!), Green Bags, Grits (Respect), Major Dad (Respect), Walk Off

Pledge and COT

Announcements:

  • F3 Christmas Party is 12/7
  • Kiawah Half/Full Marathon is 12/9

Moleskin:  YHC did not have a workout in mind or written up so he searched high and dry on F3Nation for a backblast to use. He wound up coming up with a 2015 backblast from Columbia called Stations of Pain. It was modified to meet what was available to the fine folks over at the Tectonic. YHC wanted to bring this workout back to the basics to show that you don’t need coupons, pull up bars or an open field to execute a BC full of suck. YHC will most definitely bring this workout to all AO’s and modify it to each AO.

There were a bunch of one-liners during the BC, mostly from Cheech. “You can’t look up at the stars, do you like looking at wood?” There was also some mention of Cheech not posting the rest of the week due to laying sod tomorrow, but due to his FNG Károlyi (named after Béla Károlyi) wanting to try out Bedrock tomorrow, it looks like the sod won’t hold Cheech down!

On a serious note, a buddy of mine from St. Louis is undergoing a major surgery tomorrow (ALIF surgery) for injuries sustained from an accident in July. This is a serious surgery and the risks are very high. Please say a prayer for him at the AO’s tomorrow as they are definitely needed.