Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

Damn Right We Got Your Six!!!

  • When: 20180115
  • QIC: Jingles, Co-Q: Cold Cut
  • The PAX: Major Dad, Android, Hospice, 50-50, Johnny 5, Borland, Reynolds, The Colonel, Hot Spot, Adjustment, Sprinkles, Too Much, Where Ya At, Freeloader, Sophia, Grits, Suds, Minivan, Caterpillar, M&M, Repo, Cliff Hanger, What!?!, Peg; Pretzel, Pyle, Speedo, Snowden, Prius, Sakrete, Chum, Hot Tub, Cannoli, Muscadine, FNA, High Stick, Redo, Cheetah, Cheech, Woody, Stick Em, Probie, Flo, Matlock, Floppy, Hashtag, Bellator, City Slicker, Tinker, Stalker, Peaches, Show Me, Head Gear, Sparky, Goose, Defib, Greenbags, Myrtle, Cousin, PTI, Ma Bell, Wambach, Rabbit Ears, Sugar Mountain, AC/DC, Stringbean, Bob the Builder


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The mission of today’s BC was to show Picasso the huge amount of support he has as he moves along in his recovery.  The man has more than a few brothers looking out for him.

Disclaimer for this back blast:  I apologize in advance if every exercise listed here was not exact.  There were a lot of moving parts that day.  I tried to make sure that all PAX were listed but if I left anyone out I’m sorry.

Conditions: 25 degrees;

FNGs: None

We balled up and prayed both before and after today’s BC

COP:

(Jingles) SSH x 20 IC

(Cold Cut) Squats x 20 on Q

(J) High Knees x 20 IC

(CC) Mountain Climbers x20

(J) Flutter Kicks x 50 IC

(CC) Burpees x 10 IC

The Thang:

PAX counted off and we had 69 men.  PAX then counted off by ones and two and split into two groups.  One with Jingles as Q and one with Cold Cut as Q.

Jingles group:

PAX grab one block each

11s Big boy SUs and burpees

11s Iron Cross and Merkins

Block 11s

Cold Cuts group:

BACON (had to modify Picasso’s normal bacon due to not enough blocks for 69 men)

B- Burpees x 5

A- American Hammers x10

C- Crunches 4ct x 15

O- Overhead Claps 4 ct x 20

N- Nolan Ryans 4ct x 25 right side

Flip the bacon by doing the Nolan Ryans on the left side and then working back down through the exercises

PAX ran to rock pile at the bottom of construction road and grab 2 rocks each.

Curls for the Gurls x 10 then switch rocks to opposite hands and do 10 more

Overhead claps with rocks x 10 then switch rocks to opposite hands and do 10 more

PAX ran up the hill to gate and planked until 6 was in.  Cold Cut gave instructions that we will run to Picasso’s house in silence.

All PAX took a knee in front of Picasso’s house and channeled positive energy into his home, toward, him, and toward his family.

Run back to flag in silence.

 

Mary: (not sure if these are correct, but here’s a guess)

(Jingles) American Hammer (4ct.) x20  IC

(J) Boat/ Canoe

(Cold Cut) WWI SUs x 20

(J) Flutter kicks (4 ct,) x50  IC

(CC) WWI SUs x20

Numberama: 69

Name-arama

Pledge and COT

Announcements: Cold Cut provided a brief update on Picasso and his condition.  Stick’em added additional details.

Prayer

Devo: Too Much led a very solid devo that I will not butcher here by trying to write what he said.  The main message I recall is that our God is a God that is willing to fight for us and sometimes we just need to let it happen.

Moleskin: T Claps to all of the men for this tremendous show of support for a brother in need.  T Claps to Jingles who chose to lead this workout despite getting over being ill and ending up dry heaving in the middle of the COP by the end of the BC. F3 is definitely more than just a workout and today was living proof of that.  F3 means a lot to YHC and it definitely means a lot to our brother Picasso.  But what the show of support today demonstrated is that Picasso means a lot to F3.  T-Claps to Woody for building a nice fire that both warmed our bodies but also gave the men a place to gather, share stories, and support each other through this tough time, providing warmth to our hearts as well.  When any of the PAX fall behind, F3 Summerville has their six, and we take great pride in the fact that we leave no man behind.  Each of us has a story of our own when we struggled, fell back, or stopped to Merlot (just like FNA did today, T-Claps for that) and another brother came right by our side to help us out.  That is the true spirit of F3 and why it is so important to so many of us.  Thank you men for who you are and what you do every day out there in the gloom as well as what you do for each other in the light of day.  Continued prayers for Picasso in his recovery and for his family as they walk beside him.

What Was Waldo Thinking

  • When: 20171212
  • QIC: Stalker
  • The PAX: Where Ya At, Repo, City Slicker, Cheetah, Prius (respect), Chum, Daycare, DHL, Show Me, Penny, Yo Adrian (respect), Kenny G, Cliff Hanger (respect), Waldo


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Intro: YHC asked the PAX to HC with their least favorite exercise. Most gave a humorous reply, like LBEB (little baby eye blinks), or walking, etc. Some of the PAX gave legit replies. For them YHC attempted to accommodate. 15 men showed-out for a BC that was short on the reps, but long on teamwork. Thank you, Splinter, for delivering coffee and an excellent, introspective devo.

Disclaimer: Given. No FNG’s.

Warmup: Burpees (Prius), run to the entrance (Chum), Howling Monkeys (City Slicker), Buddy Carry (DHL), *Porn Star Pushups (Waldo).

*No description. You had to be there.

Grab a block and a rebar.

Thang: This was an exercise in teamwork, as much as it was a workout. In a circle, and with a block and rebar between each man, grab the rebar to the left and to the right of you so that you are exercising with a shared block/rebar. After each exercise, the PAX will move together in a modified Elephant Walk.

Curls for the Girls x12

Elephant Walk

OHP x10

Elephant Walk

Bent Over Rows x15

Elephant Walk

Mary: “Bring Sally Up” Challenge. This song by Moby is 3:28 long. Each time the song says, “Bring Sally up” or “Bring Sally Down”, move to that position. The PAX did Sally x3.

Front Raises – Rebar extended in front was the down position. Overhead was the up position.

Curls – 90° was the down position. Up was obviously, well the up position.

Iron Cross – Extended legs at 6″ was the down position. Extended legs straight up…well, you get it.

For the record, these all sucked pretty bad.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: Fresh off of his first marathon with his brother-in-law, Splinter shared some insight about his experience. Like all distance runners, he’s beginning to realize that it’s not all about the running. Splinter’s three pronged attack on the New Year involves his 3 L’s:

Live – Get out of your comfort zone and experience new things. Do things that scare you. Set goals that scare you. Live.

Love – Even those, and especially those, who are sometimes hard to love.

Leadership – With your families, your work environment, your relationships, lead from the front, and lead by example.

This is a gross and insufficient recap of an incredible and personal devo by Splinter. Splinter, please share this devo again at whichever AO you post next. Thanks again, Brother.

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:

 

Chutes and Ladders

  • When: 20171026
  • QIC: Stalker
  • The PAX: Ma Bell, Kenny G, Cliff Hanger, Big Bird, Where Ya At?, Waldo, Splinter, Chum, High Stick, Mule, Show Me, Daycare, Fish N Chips, The Colonel (respect), Penny, Hospice (respect, BJ-DD), Sakrete (BJ-DD), Rabbit Ears, Defib (BJ-DD)


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Intro: YHC has been to several BC’s where the PAX got to enjoy a game of cards. That got YHC thinking – if the PAX enjoy cards so much, they will surely enjoy a child’s board game, say Chutes and Ladders? Each PAX was invited to bring their own self-identifying game piece (a meaningful trinket or a piece that describes the man). 20 men rolled out for a disfunctional Family Game Night.

Disclaimer: Given. No FNG’s.

Warmup: Arm circles

Thang: Using the Chutes and Ladders board, the PAX would navigate the 100 spaces from the bottom to the top. Each space had an exercise assigned to it. If a PAX landed on a ladder or a chute, they would perform both exercises. To avoid a traffic jam at the gameboard at the start, YHC had the PAX run the 1/4 mile to the park entrance and back. Once back, the fun began. The exercises were:

TIRES – FLIP/BURPEES x6
SANDBAGS – OH BURPEE x10
BLOCKS – PREACHER CURL x15
LOGS – JAILBREAK TO LIGHT POST
TIRES – SHRUGS x10
SANDBAGS – TURK GETUP x10
BLOCKS – TRI EXT x15
LOGS – SQUAT x10
JUMP ROPE – x100
SANDBAGS – 360° x 10 EACH DIR
BLOCKS – SQUAT/CALF RAISES x15
LOGS – SHOULDER x10
TIRES – BOX JUMPS x20
SANDBAGS – SITUPS x15
BLOCKS – LAWNMOWER x15 EACH
LOGS – BEAR ROLL x10
TIRES – CRAWL BEAR x14
SANDBAGS – SQUAT THRUST x10
BLOCKS – OHP x15
LOGS – BENCH PRESS x20

Mary: LBC’s, flutter kicks, 100’s, plank.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM/Devo: Ephesians 4:29. To paraphrase, use your words to build each other up and to encourage one another. This is what F3 is all about.

Moleskin: Congrats to Ma Bell for reaching the top just before time was called, even though his singing delivery could use some work. It was great to see some relatively new faces at Bedrock – Daycare, Mule, Cliff Hanger, and Big Bird (YHC had not Q’ed Bedrock since August 22). Bedrock is a strong and growing AO, with excellent leadership and veteran PAX. Where You At?, Jay Byars, found his way to the gloom again after a long break. Welcome back. YHC will wait to see who takes on the challenge of ruining the enjoyment of another board game.