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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Den-Iron PAX W0

  • When: 20190830
  • QIC: Saget
  • The PAX: Mr. Feeney, GI Jane, Olaf, Marcia Marcia Marcia, Thin Mint, Prayer Request, Dovetail, Weezer, Winslow, Used To, Outhouse, Oops, Friar Tuck, Tender, Brokeback


2019-08-30 by Saget Leave a Comment

16 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Den.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

Saget 19:25, Mr. Feeney 19:54, GI Jane 22:53*, Olaf 25:02, Marcia Marcia Marcia 24:50, Thin Mint 28:23, Prayer Request 28:56, Dovetail 28:57, Weezer 24:40, Winslow 31:33, Used To 31:33, Outhouse 26:09, Oops 35:50, Friar Tuck 31:27, Tender**, Brokeback**

*Something about Mexican food

**Alternate workout and time recording (Thank you men for your assistance and way to be accountable to one another!)

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: Failure is an option, its only way we grow and learn. Forgo the old adage of “If money and resources were not a concern what would you do for a living?” YHC knows he would become stagnate, instead ask yourself “If I could learn from any failure and not be defeated what would I choose to do?” Mr Feeney added that we need to have a growth mindset for learning and not categorize ourselves based on what we have been told our entire lives. Friar Tuck: How do you get back up? Outhouse: Thomas Edison learned a thousands ways how not to make the lightbulb.

Moleskin: It has been a pleasure to establish and help grow The Den from its inception. Today the shovel was handed off to Mr Feeney as the new AOQ. I know without a doubt his leadership will continue the growth and invigoration of male leadership throughout our community.

Filed Under: The Den Tagged With: brokeback, dovetail, Friar Tuck, GI Jane, Marcia Marcia Marcia, Mr. Feeney, Olaf, Oops, Outhouse, Prayer Request, Saget, Tender, Thin Mint, Used to, Weezer, winslow

Be Efficient

  • When: 20190816
  • QIC: Saget
  • The PAX: Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine


2019-08-20 by Saget Leave a Comment

Intro: YHC can be long winded in his WOD and devo so lets work on being efficient with our time and make this count!

Conditions: Humid and still 75

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Nick Harris – Splash Gordon

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

SSH x 20, TTT x 10, IW x 20

The Thang: 

Super Sets 4 rounds each

Squats w/ block x 10, Burpees x 10

Lunges w/ block x 10 IC, Block swing x 10

Step ups x 20 IC, Plank x 26 count

Merkins x 10, Wood choppers x 10 IC

6 Minutes of Mary: 

No Time due to FNG naming and Q school

Numberama: 

26

Namearama:

Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine, sage

Announcements:

Tuesday nights 1800 hrs at Carnes Crossroads, convergence at bedrock 0700 Sept 2

Pledge of Allegiance:

BOM: (Prayer)

Devo: Take the time to be intentional!

Moleskin:

The FNG earned his name Splash Gordon after taking off from the workout during burpees for the train x12 for some “water.” Later after BOM he graciously stepped away during devo to splash Merlot. Hence the name Splash Gordon. 14 Men stayed after for Q school with Muscadine for which I was reprimanded for providing a more accurate count prior so there would be enough Q packets. Way to show off gentlemen and step up to be future leaders with F3 and your community. Please continue to out perform all expectations. Please remember it is ok to Q the Q, we all need to learn how to manage constructive criticism.

Filed Under: The Den Tagged With: All In, Bedpan, broke back, Bull, Cheddar, coach k, Dove Tail, fortnight, GI Jane, Hacker, jo jo, Marcia Marcia Marcia, Maybelline, mr fenney, Muscadine, Outhouse, Prayer Request, Saget, Shrute, splash gordon, Tecmo, Thumper, Uga, Used to, winslow, Wolverine

Total Body Beatdown!

  • When: 20190812
  • QIC: Uga
  • The PAX: The Den


2019-08-18 by Mr. Feeny Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

I love a good Murph workout.  There are many variations of this workout and they all suck.  Here is Uga’s version he drew up for us today:

Started with the Pax running a mile (6 laps around the church). Then got together and completed 100 LBC’s.  Then we completed 100 Merkins, then 150 Squats with block, 100 more Merkins and then finally 150 squats with blocks.

Mary:

No time for mary

Numberama: 20

Namerama: Bull, Goober, All in, Saget, Used to, Broke Back, Outhouse, Tecmo, Thumper, Alice, Fortnite, Wolverine, Cheddar Winslow, Mr. Feeney GI Jane, Marsha Marsha Marsha, Glowstick, Tinder, Uga

Pledge and COT

Announcements:

Devo: Great Devo by Uga, I just can’t remember what it was….

Moleskin:  Great Pax representing over 20 men!  The Murph was great and everyone kept together and knocked out all the reps on Q.  Everyone was feeling this workout!  The last 150 squats with block were killer!  Great Q by Uga, great work by the Pax!

Filed Under: The Den Tagged With: Alice, All In, brokeback, Bull, Cheddar, Fortnite, GI Jane, glowstick, Goober, Marsha Marsha Marsha, Mr. Feeny, Outhouse, Saget, Tecmo, Thumper, tinder, Uga, Used to, winslow, Wolverine

We’re Gonna Need More Blocks!

  • When: 20190814
  • QIC: Redo
  • The PAX: redo, saget, uga, chedder, wolverine, fortnite, mr feeney, marsha marsha marsha, gi jane, maybelline, coach k, outhouse, all in, techmo, brokeback, fng, tinder, prayer request, dovetail, winslow


2019-08-15 by Redo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Moist

FNGs: 1-Drew Ensor

Disclaimer: Given

COP:

20xSSH, 15xTTT, 15XDon Quixote, LBACs oyo front and back some crazy number of squats since PAX had difficulty with listening to Q

FAN FAVORITE: 12 Burpees for the train

The Thang:

YHC brought out the F# workout deck and took out all the easy stuff. PAX were instructed to grab a block and meet back in the front.

The following cards were pulled:

12-squats with block on q

10-merkins on the block on q

25-squats with block on q

17-LBCs in cadence

14-heels to heaven on q

13- high slow flutter kicks in cadence

PARTY TIME 100 calf raises with block in cadence

Jailbreak around building

25-Monkey humpers in cadence

16-wide arm merkins on q

PARTY TIME 100 flutter kicks in cadence

25-shoulder taps in cadence

PARTY TIME 100 arm circles in cadence

10-rosalitas (Maybelline wanted a demo so he got one) in cadence

25-merkins on q

18-alternating lunges in cadence

25-smurf jacks in candence

100- curls for the girls as requested by chedder (YHC pulled 100 SSH)

Stow the blocks

Recover Recover!!!

namarama, numberama, announcements, pledge, prayer requests, prayer

DEVO: quote: Reflect upon your present blessings, of which every man has many; not on your past misfortunes, of which all man have some

Charles Dickens

 

Moleskin: FNG stepped into the BOM and was named. Fella acted like cat got his tongue or something. It seemed as though he was prepped, but UGA said he wasnt. All he had to say was he was a Clemson fan…..”SPURS UP!!!” YHC wanted to name him Maytag because fella said he hated washing dishes…there is always former secretary of state condeleeza rice….until next time

Filed Under: The Den Tagged With: All In, brokeback, chedder, coach k, dovetail, fng, Fortnite, GI Jane, Marsha Marsha Marsha, Maybelline, mr feeney, Outhouse, Prayer Request, Redo, Saget, techmo, tinder, Uga, winslow, Wolverine

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