Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Vicious Circle

  • When: 20220331
  • QIC: Motherboard
  • The PAX: Chedda, Century, Snapchat, Masterload, Space Balls, Wingnut


by Leave a Comment

Intro: Forecast was rain so had to plan accordingly.  Fortunately, is was wet but not raining so we made good use of the empty tennis courts.  This backblast is based on memory so correct me if I goofed up something.

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

Weather: Cloudy, wet and windy but warm enough to sweat.

COP: SSH x 10 (IC), Walk Down Merkins (from standing walk your hands down to plank, perform merkin) x5, Imperial Walkers x10 (IC)

The Thang: Grab a block and meet at inside corner of tennis courts.  There we commenced the Vicious Circle.

  1. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Merkins until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Merkins.
  2. At first corner, Pax completed 5 blockees, then murder bunnied to 2nd corner and completed 10 Up&Overs, then lunge walked with block to 3rd corner and performed 15 curls for girls, then cusaked blocks to 4th corner and performed 20 bent over rows and then lunged walked with block back to first corner.
  3. Pax ran in single file circling around inside of courts.  Front of line peeled off into center of courts to perform Squats until Pax came around other side. then person performing exercise got back into end of line. Rinse and repeat until all Pax got to do Squats.
  4. At first corner, Pax completed 5 blockees, then bear crawled to 2nd corner and all did a wall sit while each of Pax counted down from 10, then ran backwards to 3rd corner and performed 15 Carolina Dry Docks (IC) for girls, then bear crawled to 4th corner and performed 20 flutter kicks and then jail breaked  back to first corner.
  5. Monkey Humpers x25 (IC).

Stow blocks

Mary: Magoos, American Hammers, Flutter Kicks, LBCs, WWI Situps

Numberama, Namerama, Announcements, Pledge, Prayer

Moleskin: Had to modify original plan to reduce the murder bunnies from two sides down to one.  They were true to their name.   Tennis courts provided some relief to all the soaking wet ground.   It’s a lot more comfortable at Liquifaction not being completely soaked.

Slay the Bear

  • When: 20220224
  • QIC: Motherboard
  • The PAX: Bluegrass, Placebo, Cheetah, Snapchat, Masterload, Space Balls, Wingnut, PInk Slip


by Leave a Comment

Weather: Low 70 and not humid – perfect for an ass-whooping.

Warmup:  TTT x10, Side Squats x10, Titty Twisters x 10, Pay It Forward Burpees x10

Thang:  Grab a block  and return to flag

In solidarity with the Ukrainians, the PAX was tasked with slaying “The Bear” which is the symbol for Russia/USSR for centuries.

Bearpees:  Bear crawl in a straight line and do burpees on Q command

Russian Twists x 2o IC

Bears and Blocks:  Drag block while doing bear crawl to a specific location and back

Russian Twists x 2o IC

Bearmuda Triangle:  PAX lined up at one of three locations in shape of triangle (3 at each corner).  Do 10 Merkins, bear crawl to next corner, 10 merkins, bear crawl to next corner, 10 merkins, bear crawl back to starting corner, 10 merkins.

“Ring of Fire” Exercises  (PAX holds a position while each person performs an exercise x10)

Cusak / Overhead Press

Al Gore / Jump Squats

Crab Hold / WWI Situps

Plank / Merkins

Boat/Canoe / Russian Twists

Bear Hold / Carolina Dry Docks

Bear Crawl around “Ring of Fire” and return block to Shed.

Mary: Control Freak Merkins x 10, Pickle Pounders x 20, Bear Hold with Q commanding PAX to lift arms or leg in position.

Namearama, Announcements, Pledge, Prayers

Moleskin: Had to focus on upper body and core after Tuesday’s Microwave leg punishment at Accelerator.  It seemed like a lot of time was spent in bear holds or bear crawls for some reason.  That does take a toll on the arms and shoulders.

Devo: James 4:17 “So for one who knows the right thing to do and does not do it, it is a sin.”

 

 

Back in time to 1959

  • When: 20210615
  • QIC: Motherboard
  • The PAX: Cheetah, Bellator, Harddrive, Masterload, Creeper, Space Balls, Wingnut


by Leave a Comment

Warm Up:  TTT, SSH, Imp Walkers,

Thang:  Get block back to flag.

YHC will be 62 tomorrow.   That means I was born in 1959.   It also means I am living in my 8th decade so to start off we are going to do a Burpee for each decade I have been alive.  Each burpee will have increasing merkins.  So the eighth burpee will have 8 merkins.   Follow OC.

In 1959:

Hawaii became the 50th state.   We are going to do Island Hoppers by hopping up and down each of the tables in the pavilion.   One table for each of the 8 islands.    Follow YHC through the island tour.

The Barbie Doll was launched.   In her honor we are going to curls for the girls.  We are going to do these in slow cadence 4 count.  First set completed 31x, Second set completed 31x

Two monkeys survived a Russian space flight.   In honor of those two monkeys named Able and Miss Baker we are going to do two exercises.   First exercise is the Russian Twist (American Hammer). First set completed 31x, Second set completed 31x.  Second exercise is the Monkey Humper.  First set completed 31x, Second set completed 31x.

The top movie of 1959 was “Journey to the Center of the Earth”.   So we are going to start digging.   Grave Diggers on cue. First set completed 31x.

Top TV Shows of 1959 included The Twilight Zone.   When we think of twilight, we think evil spirits and ghosts.  So we will honor it by doing Gut Busters.   When the Ghostbuster theme song starts, we will plank up and do one burpee each time we hear “ghostbusters” and return to plank. Repeat until song is complete.  Four minutes long, 19 burpees.

In Cuba in 1959, Fidel Castro and his revolutionaires overthrew the Cuban government.  We are not going to honor his revolution but stand in defiance.  While we stand, we are going to do OVHD Press. First set completed 31x, Second set completed 31x.

Another popular TV shows in 1959 was Dragnet.   Lots of murders solved on these shows. So we will do Murder bunnies.  Up and back (about 50 yds total)

MARY:   Flutter Kick 31x IC, WW1 Situps until time up (46 total)

DEVO:  “It is the mark of an educated mind to be able to entertain a thought without accepting it.”  Aristotle

 

 

Final tour de Sakrete 13

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib


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: mID 80’S AND SUNNY!

FNGs: None today

COP:  10 TTT IC, 10 Hilbillies IC, 10 LBAC forward and 10 reverse, 10 over head clap, 10 moraccan night clubs

Thunderstruck plank merkins  (run on this one is going to be from the grass by where the blocks are store over to the sidewalk in between tennis courts and back)

The Thang:

Separate in two groups.  Group 1 begins jog around the long part of the park.  Group 2 goes the opposite direction.  When the 2 groups meet up execute the following

5 burpees IC; 10 merkins on Q, 15 WW1 situps on Q, 20 squats on Q, 25 LBC on Q.  Continue running the same direction.  Every time you meet up do the exercises.  Rinse and repeat for 4 meet ups.

Stay in your groups and meet on the road that runs in front of the senior center.  Group 1 heads around the block in one direction while group 2 heads the other.  Indian run race.  Finish line is the entrance to Doty park parking lot on Hickory.  Stop Indian run and enter park.  One lap around the park at your pace.

1 minute and half of WW1 Situps.  One set of failure.

Mary: Thunderstruck plank merkins.

Numberama: 12

Namerama: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib, Sakrete

Pledge and COT

Announcements: Charleston Stair climb.  Father’s Day workout is in the works.  Memorial Day Murph.  Follow the page for future updates.  

Devo: Gave my testimony again.  Keep pushing gentleman.  This group works.

Moleskin:   The few times I have either Qed or attended a BC @ Accelerator we have met in the grass on the far side of the park near the gazebo.  Well there were kids practicing soccer there.  Would have been difficult to do a BC with them there so we relocated to the grassy area by where the blocks are stored.  My first time Qing 2 workouts in a day.  However, that wasn’t the greatest feat of the day.  Cheetah attended 3 BCs and a liquifaction.  BJDDAL (Bedrock-Jones DD, Accelerator and Liquifaction)  Dude is a stud.  Speaking of studs.  THREES COMPANY HELD PLANK FOR 4 DIFFERENT PLAYINGS OF THUNDERSTRUCK WITHOUT BREAKING PLANK ONCE!  A record that can only be tied.  Great work men.  Always enjoy posting at accelerator just rarely works out with my schedule.  It is a different animal working out in the afternoons.  I’ll take the sun not being out.    Thanks again for playing along gentleman!!

  • When: 20201029
  • QIC: Motherboard
  • The PAX: Placebo(R), Cheetah, Green Thumb, Masterload, Hacker, Creeper, Wing Nut


by Leave a Comment

Conditions:  Cloudy and slight rain – perfect for a beat down.
Warm Up: SSH, IMP Walkers, TTT
Mosey to shed, get block and meet in Parking Lot.
Workout:
20 Pushups on curb, take lap around parking lot, rinse and repeat x 5
20 Flutter Kicks, take lap around parking lot, rinse and repeat x 5
Mosey w/ block to corner of park.
20 Curls, run to end of sidewalk 20 LBCs, return, rinse and repeat 2x
Mosey w/ block to open area of park.
20 OHP, 20 WWI Sit Ups, rinse and repeat 2x
Murder Bunnies back to flag.
20 Monkey Humpers
Stow Blocks, return to flag
Mary: Pickle Pounders, Protractor
Moleskin: One of PAX who shall not be named was more concerned about keeping dry and clean for Liquifaction than getting down and dirty.  The Q  made sure that didn’t happen.

https://f3summerville.com/2020/10/30/13554/

Accelerator – Humping Some Monkeys

  • When: 20200709
  • QIC: Wambach
  • The PAX: Master Load, Zamboni, Spaceballs, Wing Nut, Cheetah, Spooky, Pinkslip, Motherboard, Wambach


by Leave a Comment

Quick Mosey around the areas (within view of the flag) to get the blood flowing.
SSH x 20 IC (11-20 increasing in speed)
LBAC x 10 each direction IC
TTT x 10 IC
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Alligator Merkin
Monkey Humpers x 15 IC
Crawl Bear
Monkey Humpers x 20 IC
Frog Jump
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 20 IC
Plyo Lunges
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Mosey to the community center parking lot for wheel of misfortune. Find a spot on the curb. Start with feet on the curb for 5 Derkins, turn right (one foot on, one arm on) for 5 Merkins, Turn for 5 Incline Merkins. 4 of each, 3 of each, 2 of each, 1 of each.

11s in the larger part of the parking lot.
Start with 10 4-count Monkey Humpers and 1 Burpee, running ~30yds between exercises.

Mosey back to the flag
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

Triple AAA – Accelerator Anniversary Anniliation

  • When: 20200528
  • QIC: Motherboard
  • The PAX: Cheetah, Dreamer (R), Zamboni, Mom Swap, Pink Slip, Masterload, Creeper, Space Balls, Wing Nut, Flip, Rush, Blackout, Flounder, Marlin (FNG)


by Leave a Comment

Mobo’s annual anniversary Q to celebrate 37 years with the M.  You know what they say, “A good wife always forgives her husband when she’s wrong.” Works for me.  

Conditions: Sunny, warm & humid = perfect F3 Summerville weather.

WU: TTT, Imperial Walkers

Thang: Mosey to shed and get a block and 3 poles and back to open area.   While 3 people carry logs to other end of area and back, the Pax does an exercise of Q’s choice until all 3 are back and drop the logs.  If the count is greater than 37, the 3 loggers must do 5 burpees.  Rotate the loggers and repeat.  Exercises: Up&Overs, Flutter Kicks, Ovhd Press, WWIs, Curls, Magoos, Merkins, Bent Over Rows, Tricep Ext, Monkey Humpers, LBCs.

Mary: American Hammers x 37, Planks

Moleskin: The magic number 37 turned out to be a challenge for the loggers to get back in time for some exercises, hence burpees were prevalent.  It did make the loggers hustle especially when they heard the Pax count as they returned back.   Anything to avoid burpees.

FNG: Welcome Marlin

Beatdowns will continue…….

  • When: 20200507
  • QIC: Motherboard
  • The PAX: Cheetah, Zamboni, PInk Slip, Placebo, Johnny 5, Rush, Flip, Masterload, Creeper, Wing Nut, Space Balls, Bellator, Flounder (FNG)


by Leave a Comment

Conditions: Sunny, dry and a very mild 70ish.

WU: TTT, Don Quiote, LBACs, T-Claps

Thang: Since the date was 5-7-20, and I had a brain freeze on what to do, why not a routine of 5 Body Builders, 7 Merkins, and 20 reps of the following (rinse and repeat):

Damn Its, Flutter Kicks, Monkey Humpers, Overhead Press, Tricep Dips, Curls for Girls, Freddy Mercs, Boxcutters, Squats w/ Block

Mixed in one big lap around Doty Park and finished off with some Mary:

Mary: Front Plank, Side Planks (L & R), Heel Touches, Flutter Kicks

Moleskin: Great turnout! Much better to Q live than virtual.  Enjoyed the mumblechatter.  Welcome FNG Flounder!

Note: Bellator did a SCS with a 2-mile run to the park, did the workout and then 2-mile run home.  RESPECT!

 

 

Motherboard turns 60

  • When: 20190618
  • QIC: Motherboard
  • The PAX: Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy


by Leave a Comment

Backblast: ACCELERATOR Tuesday, June 18th. Motherboard had the Q to commemerate his 60th birthday. The theme was RESPECT. Each exercise was done 60 times with one exception (70 burpees thanks to Masterload busting his block). Weather was partly cloudy and 85 degrees with low humidity.
PAX (Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy, Motherboard)
6:00 Warm Up: (Abe Vigodas, Burpee x 15 )
6:03 Mosey to get blocks
Thang
6:06 1. LBACs 60 (30 x 2) IC
6:09 2. WWI Situps 60 OC
6:12 3. Squats w/ block 60 OC
6:15 4. Burpees 15 IC
6:17 5. LBCs 30 IC
6:19 6. Curls for Girls on knees 30 IC
6:22 7. Side Straddle Hop 30 IC
6:23 8. Burpees 15 IC
6:26 9. Monkey Humpers 30 IC (guest leader of exercise – Blackout)
6:28 10. Overhead Press 60 (split 30,20,10) OC
6:31 11. Iron Cross (split 30,20,10) OC.
6:34 12. Burpees 15 OYO
6:37 13.Lt. Dans 20 IC
6:39 10 Extra Burpees compliments of Masterload
6:40 Mosey to Return Blocks
6:42 Mary : Aretha Franklin Respect (3 min) Plank and do Merkin with every “just a little bit”.

Devo: Wisdom: Wisdom comes from experience and learning from others. Take the time to get to know your elders (grandparents, aunts, uncles, neighbors) on a deeper level while they are still with us. Ask and listen to their stories when they were young. They are treasures. We can learn a lot from them.