Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

I like the slower motions better than the faster ones

  • When: 20200228
  • QIC: Olaf
  • The PAX: Mr. Feeny, Tinder, Oops, Winslow (R), Mowtown, Android, GI Jane (R), 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: Low 30’s.

FNGs: None

COP:  SSH (IC) x20, Terrible Ts (IC) x10, Imperial Walkers (IC) x14 (I hiccuped at 13 and everything thought I was done),  TTT (IC) x10

The Thang:

YHC rotates weinkes regularly and can always pull one out if needed.  And this morning, it was needed.  Gave the Pax a choice between Numberama (isometric workout) or 11’s-ish where each Pax chose their exercise to lead.  Majority chose the isometric workout which involves moving and holding “positions” of an exercise when you call your number in numberama. Once it comes back, you call your number again and go to the next position. Exercises and positions below.

  • Squats with the Block (up and down)
  • Merkins (up and down)
  • Flutter Kicks (Left leg up, Right leg up)
  • Calf Raises – Toes Straight, Out and In (up and down)
  • Curls (1/2 way, up, 1/2 way, down)
  • Xs and Os then switched to Boat and Canoe
  • Lung jacks (Right forward, left forward)
  • CPRs (curl, press, down tricep, up tricep, down to chest, fully down)
  • Leg Lifts (3 inches, 45 degrees, and threw in some left and right action)
  • Bobby Hurley’s (Jump up each time you counted and returned to squat)

Stowed the blocks…

Mary: Was going to do Mary, but train passed so kept with the theme and numberama going with a couple burpees.  And even for the last one, did a body builder with the leg split done in low plank.

Numberama: 9

Namerama: Mr. Feeny, Tinder, Oops, Winslow (R), Mowtown, Android, GI Jane (R), Outhouse, Olaf

Pledge and COT

Announcements: Easter Convergence

Devo: Like workouts, YHC tries to keep a couple devos handy.  He had been reading a book on faith and how once we understand God’s love and grace for us, it will transform our thinking.  Our thinking drives a lot about how we approach things.  Satan isn’t working to make us sin, he is using our mind to keep us in a low place and distracting us with negative thoughts.  We need F3 and community to help us out of these places and thoughts.  Winslow said that he had been struggling with this because of Age, kids and physical condition, and knew he had to get out into the gloom more.  Pax rallied around and prayed for him at the end.

Moleskin:   Dabo fartsacked a Q, but we covered for him. Saget HC’ed and fartsacked so there may be rumors going around that they were together, snuggled up somewhere nice and warm.  We tease, but we cover and care. Mr Feeny attributed to the backblast title, and quickly corrected himself once he realized how it sounded…  Pax had lots of opportunities for mumble chatter this morning…

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…

MO is the same only the pax have changed_4

  • When: 20191205
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, Winslow (R), GI Jane (R), Urkel, Discount


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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: 40s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 7

Namerama: Mr. Feeny, Brokeback, Winslow (R), GI Jane (R), Urkel, Discount

Pledge and COT

Announcements: All of the Holiday Events

Devo: Going through an issue and told someone that I was just going to let God fight my battles.  Externally I was doing this, but internally, not so much.  As men we do handle the external well and don’t react or retaliate, but do we fully let God have things internally.

Moleskin: Yes… this is lazy copying the backblast, but it works…

MO is the same only the Pax have Changed

  • When: 20191003
  • QIC: Olaf
  • The PAX: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, Urkel


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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: 60s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 4

Namerama: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, Urkel, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: God asks us to give of our time, talent and treasure.  It’s not about how much, but rather that we are giving up our agenda, our way.

Moleskin:   Double digits again.

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.

Gambling with Math

  • When: 20190925
  • QIC: Olaf
  • The PAX: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane, Weezer, Winslow (R), Dovetail


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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: None

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

The Thang:

YHC set up 6 cones: starting point and 5 stations.  Pax grabbed a block and dropped it at station 3.  YHC has his big die and explained that each station had a workout/reps assigned to it.

  1. 5 Burpees
  2. 10 Merkins
  3. 15 Curls for the Girls
  4. 20 Calf Raises (IC)
  5. 25 Flutter Kicks (IC)

Each pax would take a turn rolling the die and would pick the station numbers that added up to the number rolled on the die.  So if a pax rolled a 5, they could chose Flutter Kicks or Calf Raises and Burpees or Merkins and Curls or any other combination that added up to 5.  Round 2 introduced subtraction, so rolling a 1 meant that you could do Flutter Kicks and Calf Raises.  Only rule is that if multiple stations are picked, you have to return to the start in between.

Mary: None.  Lots of flutter kicks in the Thang.

Numberama: 12

Namerama: Outhouse, Saget, Brokeback, Maybelline, Mr Feeny, Cheddar, Tinder, GI Jane (R), Weezer, Winslow (R), Dovetail, Olaf

Pledge and COT

Announcements: Brought up the other AOs on this side.  Creek, Ditch, Hole, Table 32, and Pasture (Carnes).  Encouraged visiting other AOs.  Prayers for Mr. Feeney’s work stress.

Devo: Matthew 6:10 – On earth as it is in heaven…  We typically only think of eternal life as “future” and lasting forever.  Our mindset is “It’s hell on earth, I can’t wait to get to Heaven”, but the definition of “Eternal” is without beginning or end.  God promises his kingdom and abundant life now, not just in the future.  Are we taking advantage of that?  Are we putting things off for the future when God calls us to have the abundant life we crave now.

Moleskin:   Pax enjoyed the workout and some got really creative with their math and GI Jane said that he is going to adapt the workout for his ROTC students.  However, the consensus is that numbers are hard first thing in the morning.

Sakrete Heads to the Den

  • When: 20190819
  • QIC: Sakrete
  • The PAX: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget


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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: 75 DEGREES AND HIGH HUMIDITY *LOW COUNTRY IN THE SUMMER*

FNGs: Not today.

COP:  Leave arms up until told to drop–15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Over Head Clap IC, 15 moraccan night club IC, 15 TTT IC, 15 Hillbilly IC

Thunderstruck Plank Merkins (This needs no explanation at this point.  However, it was most The Den guys first experience with it.  Spoiler Alert::: They don’t like it anymore than anyone else does)

Partner Up  *one group of 3*

The Thang:

Broke the AO into different stations.   They are as follows:  Station 1:  Entrance to parking lot closest to Cypress Garden Rd.  Station 2:  Where the blocks are stored.  Station 3:   End of parking lot furthest from entrance.  Station 4:  Where the walk through door is at back of building.  Station 5:  Trash cans on back side of building.  Station 6:  Where the basketball goal is laying down on sidewalk.  Station 7: flag.  For the remainder of this backblast Stations will be referred to as ST1, ST2, ETC…  All exercises done on Q unless otherwise specified.  During movements stick with your partner

ST1: 10 merkins– Jailbreak to ST2

ST2: 10 merkins; 10 Squats– Jailbreak to ST3

ST3: 10 merkins; 10 Squats; 10 WWI Sit Ups– Jailbreak to ST4

ST4: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks– Jailbreak to ST5

ST5:  10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO– Jailbreak to ST6

ST6: 10 merkins; 10 Squats; 10 WWI Sit Ups; 10 Carolina Dry Docks,; 10 bobby Hurley OYO; 10 LBC– Mosey to front of church.  Jailbreak to flag.  Mosey around building and once back in front of church jailbreak to flag.

ST7:  10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins–jailbreak to ST1

ST1: 10 merkins: 10 Squats; 10 WWI Sit Ups: 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises– jailbreak to ST2

ST2: 10 merkins; 10 squats; 10 WWI Sit Ups; 10 Carolina Dry Docks; 10 Bobby Hurley OYO; 10 LBC; 10 hand release merkins; 10 calf raises; 10 heel touches IC– mosey back to ST7 opposit way (shorter distance)

Mary: Thunderstruck plank merkins

Numberama: 19

Namerama: Training Wheels, Streaker, Outhouse, Used To, Brokeback, Spurs Up, Weezer, Mr. Feeny, Tinder, Coach K, Cheedah, Prayer Request, Dovetail, Winslow (R), Splash Gordon, Maybelline, GI Jane (R), Saget; Sakrete

Pledge and COT– DONE AND DONE 

Announcements: Carnes Crossroads evening workout at 1800 on Tuesdays.  Labor Day convergence at Magnirock 0700 with breakfast to follow

Devo: YHC gave his testimony on weight loss and accomplishing goals since starting F3.

Moleskin:   The jury has returned.  No one likes Thunderstruck.  It has been brought to every corner of the region.  Everyone hates AC/DC now.  Everyone.  Maybe Thunderstruck has ran its course…..eh maybe not.  Great work by the cats out at The Den.  YHC came ready to deliver a beating and these dudes were ready to accept one.   Great work everyone.