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


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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: 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!

Impromptu Olaf Q

  • When: 20200603
  • QIC: Olaf
  • The PAX: Broke Back, Oops, GI Jane (R), Mr. Feeny, Outhouse, Weezer, Uga, Yugo (welcome)


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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: Upper 60s

FNGs: Yugo

COP:  SSH (IC) x25, Don Quixotes (IC) x10, TTT (IC) x10, Imperial Walkers (IC) x10, LBAC

The Thang:

No one signed up for the Q so YHC simply pulled out a standard weinke doing an isometric workout. YHC called an exercise with 2+ positions that could held.  YHC started at 1 and Pax count like numberama moving into the first position as they count. YHC starts at 1 again, and moves into the second position with pax following suit.  Rinse and repeat until YHC was tired and a new exercise is picked.  Exercises included: Squats, Curls, Flutter Kicks, jump lunges, calf raises, CPRs, Xs and Os, leg raises (3 inches to 45 degrees with an occasional Hello Dolly)

Mary: We got it covered

Numberama: 9

Namerama: Brokeback, Oops, GI Jane (R), Mr. Feeny, Outhouse, Weezer, Uga, Yugo (welcome), Olaf

Pledge and COT

Announcements: Just watch for curfew changes.  Prayers for community, state, and country dealing with all of the riots.

Devo: YHC had a crazy Monday.  Was scheduled to sign over deed of the house to ex-M and got a call from a friend needing to be driven to the Dr for blood work.  Got it all taken care of together and returned friend and 2.0 to their home and got talking to their neighbor about the street and noticed that a house was for sale.  YHC checked the listing and realized that even though he hadn’t been shopping for a home, that this one met a lot of his requirements.  Sunday’s message was about taking risks so YHC called McFly around 1:30 to check on the house and set up a showing. Walked the house around 5:30 and since initial quotes from the bank weren’t great, he decided to wait from them and told McFly he would let him know in the morning.  After dinner, YHC was considering pros and cons and when considering the negative, God nudged, and YHC wrote down “Is the only thing that is keeping me from moving forward fear?”.  YHC acknowledged the fear and instead of panicking, rioting, or lashing out, he checked his email and saw that the bank came back and the numbers aligned with exactly what they needed to be.  A quick call to McFly to put in the offer and by 10:30, the offer was accepted as is even though there had been multiple showings and another offer submitted.  So many lessons from God, but the big one, if we aren’t paying attention, aren’t being led by the spirit (i.e. taking a friend to the Dr.) and willing to take risks (risks and RISKS), we may miss out on something that God wants to put in our lives.  Don’t let fear paralyze you or cause you to lash out.  Let God speak to you through it and take the steps that He is calling you to take.

Moleskin:   YHC has struggled with how to feel during this time and definitely realized that fear can lead to all sorts of results.  God definitely showed how fear can cause us to react poorly and that if we can address it properly, it can take us on a crazy journey!

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.

Rock, Paper, Scissors… Laps around the parking lot

  • When: 20200212
  • QIC: Olaf
  • The PAX: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android


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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: 50s

FNGs: Tebow (Welcome)

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

The Thang:

Grabbed blocks and split into 2 teams.  Stack of “cards” from YHC’s Pole of Pain was set in between the groups.  The cards have an exercise on one side and a number of reps on the other.   One pax from each team would walk to the stack and play rock, paper, scissors.  The winner would look at the number or exercise and decide if they wanted to complete the card OR if the other team would do it.  Whichever team didn’t get a card would have to take the next card…  SO, you could pass on the card that has 10 reps of squats, only to get the next card that has 30 curls 4 the girls.  Small numbers are not necessarily good, and large numbers aren’t always bad.

Mary: She was done

Numberama: 12

Namerama: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android, Olaf

Pledge and COT

Announcements: P200 Volunteers, Freedom Men’s Hike

Devo: One was done…

Moleskin:   Pax enjoyed playing the game as it had lots of twists and turns.  Definitely will bring it back for an encore at some point.

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…

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…

Dirty Dora and Mary Sandwich

  • When: 20191204
  • QIC: Olaf
  • The PAX: Brokeback, Mr. Feeny, Weezer, GI Jane (R), Outhouse, Maybelline, Winslow (R), 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: High 30s

FNGs: None

COP:  SSH (IC) x20, TTT (IC) x 10, Imperial Walkers (IC) x15

The Thang:

Dirty Dora – 50 OH Press, 100 Curls 4 the Girls, 150 LBCs (IC), 200 Flutter Kicks (IC), 250 Squats, 300 Calf Raises (IC).  Non-Dora workout is grabbing a weinke from YHCs can and doing 5, 10, 15, 20, 25 or 30 reps based on what the Dora exercise is.  However, YHC modified to teams of 2 vs. 2 teams, and Pax only had to pick one of the 4 exercises on the weinke.  Pax tore through the Dora leaving plenty of time to give it to Mary.

Mary: Flutter Kicks, Reverse Crunches, Freddy Mercuries, Heels to Heaven… We did a lot of them

Numberama: 9

Namerama: Brokeback, Mr. Feeny, Weezer, GI Jane, Outhouse, Maybelline, Winslow, Tinder, Olaf

Pledge and COT

Announcements: Parade and Christmas Party.

Devo: YHC has been dealing with “positioning” and doing the harder thing to meet your goal.  YHC said it was tough getting up and was already dreading getting up for the Hole the next day.  But to maintain fitness and mental stability, this is what it takes.

Moleskin:   Glad Dora wasn’t so dirty this morning.  Unfortunately Mary was a little rough…

Butts too High to Kick

  • When: 20191113
  • QIC: Olaf
  • The PAX: Dabo, GI Jane, Brokeback, Mr Feeny, Saget, Outhouse, Oops, Tinder, Wolverine, Tecmo, Weezer


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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: 30, 31, whatever it took

FNGs: None

COP:  SSH (IC) x30, Imperial Walkers (IC) x20, TTT (IC) x10

The Thang:

YHC set up starting line and 4 stations in a row.  Each station was an exercise: 1) Curls, 2) Squats, 3) OH Press, 4) 4-ct Lunges.  Each team would take a turn and run to station and complete 5 curls.  Teams behind would be doing butt-kicks (as an exercise, but also to stay warm).  Once all teams completed, the first team would complete station 1 (5 curls) and station 2 (5 squats).  Once back to the first team, Stations 1, 2 and 3 and so on until all teams had completed all 4 stations.  Round 2 was 10 reps, but teams paired up with another team to eliminate the time between running out to the exercises.  Waiting teams did mountain climbers. Round 3 was mixed up again; teams of 2 with 15 reps, but teams moved straight through all 4 stations in order and teams followed directly behind one another through the stations.  Teams had to wait in the start (butt-kicks) or station until the next station was cleared.  Teams that completed the last station would complete high-knees until the 6 was in and then proceeded backwards through the stations doing 10 reps to save time.

Mary: Ground was too cold

Numberama: 12

Namerama: Dabo, GI Jane, Brokeback, Mr Feeny, Saget, Outhouse, Oops, Tinder, Wolverine, Tecmo, Weezer, Olaf

Pledge and COT

Announcements: Christmas Parade – 12/8, Ruck for Hunger – This weekend at 9 am.  Bring canned goods Friday. Christmas Party 12/12.  Praise report for Mr. Feeny’s M having appendix removed this week.

Devo: YHC discussed Proverbs 28 as friend sticking closer than a brother.  It’s easy to be a friend when the friendship is returned or there is a motive to do so.  The hardest thing is being a friend when the other person doesn’t always reciprocate. Challenge given to look at friendships and make sure we are being that friend that is a friend without motive.

Moleskin:   First cold workout of the fall/winter and YHC was surprised by the turnout.  The Den has some dedicated Pax!

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.

Pax Favorite, Olaf’s Pole of Pain

  • When: 20191004
  • QIC: Olaf
  • The PAX: Brokeback, Tecmo, Outhouse, Mr Feeny, Weezer, 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: 70s…

FNGs: None

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

The Thang:

Per Friar Tuck’s request YHC brought out his Pole of Pain.  The pole has weinkes pinned to it; exercises on one side and the number of reps on the other.  Some had the the number showing and some had the exercises going.  Pax split into 2 teams to “compete” against each other.  A Pax from each team would run to the pole, pull off one of the weinkes, return to his team and complete the exercise.  Some of the weinkes were misleading, like 50 was showing, but the exercise was 50 seconds of rest, or 1 showing, but it was one lap around the building…  this made the Pax choose carefully and quickly to pick what they thought was the best option.  The pole had 70 cards on it and the last weinke was pulled right on time.

Mary: not needed

Numberama: 7

Namerama:Brokeback, Tecmo, Outhouse, Mr Feeny, Weezer, Prayer Request, Olaf

Pledge and COT

Announcements: Prayer Request for Men’s Hike, Mr. Feeny’s brother-in-law, Saget’s M

Devo: YHC had a situation where he had to make a choice lately.  It was a hard choice and he went against logic and with his heart.  Like the Pole of Pain, sometimes we choose the things that we think are going to be easier, but they aren’t and vice versa.  We have to really listen to God to know what the choices are and what he is telling us because it isn’t always the easiest or most logical choice.

Moleskin:  Olaf’s Pole of Pain is a big hit and unfortunately Friar Tuck missed out along with a few other HCs.