Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Blind Boston

  • When: 20200221
  • QIC: Saget
  • The PAX: Tinder, Brokeback, GI Jane, Cornhole, Wolverine, mowtown, oops, olaf, Mr Feeney, outhouse


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Intro: If you have ever played Spades, then you know the hardest and most unlikely hand is the Boston. Boston would involve taking all 13 books (4 cards each) and blind would mean you are willing to wager this bet without even looking at your dealt hand first. So the blind part was easy, the PAX showed up.

Conditions: Wet and a cold 38

Shortcake Special (Before the BC): None

Ruckers: No one

FNGs: Nope

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, Squats x 10

The Thang: Two sets of 13’s were preformed simultaneously by each member. Station 1: descending Pull Ups from the saw horses (12,11,10…)

Station 2: ascending Block Swings at the parking lot mid point (1,2,3…)

Station 3: Hold plank with descending block pull through (each arm counts as 1)

Station 4: ascending Single arm row (lawn mower) (each arm counts as 1)

The transition across the parking lot was meant to be bear crawl with the block up and crawl bear with block back, however once 2 block shattered due to the terrain and temperature we substituted walking lunges in their place. A total of 5 blocks meet their demise.

6 Minutes of Mary: Flutter kicks x 51 IC and LBCs x 20 IC

Numberama: 11

Namearama: Saget, Tinder, Brokeback, GI Jane, Cornhole, Wolverine, mowtown, oops, olaf, Mr Feeney, outhouse

Who showed up? Most Qs use the voice recorder on their phone to remember this information.

Announcements: P200 volunteers needed

Pledge of Allegiance:

BOM: Led by Saget

Devo: Similar to the Creek message on Wednesday. Tying in the life choices as a father when it comes to holding your kids accountable without being overbearing.

This was not the best idea

  • When: 20200219
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine


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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 and extremely moist

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15, LBAC (forward/backwards) OYO

The Thang:

Each Pax picked an exercise.

  • Oops – Curls 4 the Girls
  • Outhouse – Squats with the Block
  • GI Jane – Overhead Press
  • Mr. Feeny – Merkins
  • Brokeback – Tricep Extentions
  • Cornhole – Mountain Climbers
  • Wolverine – CPRs
  • YHC – Calf Raises

We went in a circle and led the exercises starting at 11 and working our way down to 1 (actually last two rounds were combined).

Mary: No Time

Numberama: 8

Namerama: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine, Olaf

Pledge and COT

Announcements: Volunteer for P200, prayers and praise for Outhouse/M

Devo: Friend had posted a quote “Effort is a reflection of the value you place on something.  If you put in the minimum, eventually you will begin to receive the minimum.”  How appropriate it was with this workout that you got to pick your exercise and IC vs On Q.

Moleskin:   Wolverine picked CPRs.  After already doing the Curls, Overhead Presses, and Tricep Extentions, they sucked really bad. He realized quickly that his decision was a bad idea…  Unless someone asks us directions to the beach…

Yes, you need a calculator for Olaf Qs

  • When: 20191210
  • QIC: Olaf
  • The PAX: Microwave, Peg, Floppy, Milton, Splinter, Space Cowboy, Fanny Pack, Old Flame


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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-60s.

FNGs: None

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

The Thang:

Pax all grabbed a block as YHC had his can of weinkes.  Each pax in turn pulls a weinke and chooses one of the 4 exercises.  The number of reps was based on the exercise picked: Upper Body = x2, Legs = x3, Core = x4, Cardio = x5.  They would then lead the number of reps and then the pax to his left would lead the same number of reps.  Rinse and repeat until all pax lead the exercise.  In the end, pax would do 18 – 45 reps of an exercise.  The pax to the left would then pull another weinke and process repeated until time was called.

Mary: None needed.

Numberama: 9

Namerama: Microwave, Peg, Floppy, Milton, Splinter, Space Cowboy, Fanny Pack, Old Flame, Olaf

Pledge and COT

Announcements: Christmas Party this Thursday at Oak Road @ 1800 – Bring a toy for Operation Sweet Tooth.  Prayer Request for Underhand and Henry Family.

Devo: YHC gave synopsis of John 5:6 where Jesus asks the cripple if he wanted to be healed.  Kind of a strange questions, should be obvious.  The man’s response though was excuses.  YHC explained that he had a pity party for himself the day before.  Wasn’t feeling good when he woke up so he fartsacked the Creek, called in sick and watched movies all day in bed.  We all have goals and know God’s promises for our lives, but what are we doing to get there.  Jesus just told the man to get up.  As Space Cowboy commented, we get comfortable in our “crippledness”.  We expect things to happen without working at them.  We don’t HC for workouts because we want to “see how we feel in the morning”, but it only gives us a way out, and excuse if we don’t make it.  We have to purpose ourselves to get the results, or simply position ourselves to receive God’s promise.

Moleskin:   Oddly enough, this was YHC’s first Q at seismic.  No one HC’s for the workout and YHC commented on this and why we don’t.  Many of the Pax said they were going to but didn’t and hours after, a few HC’d.  Guess it was a good devo…

An F3 Thanksgiving Convergence Without Football Is Like Thanksgiving Without The Turkey

  • When: 20191128
  • QIC: Hot Spot
  • The PAX: Goose, Cheetah, Adjustment, Stalker, High Stick, Hospice, FNG(Cross Hairs) Sugar Mountain, Wolverine, Streaker, Raw Hide, Mayhem, Grits, Waldo, Double Trouble, Mary, Splinter, Grasshopper, Space Cowboy, Tinder, Old Flame, Manana, Placebo, Hot Spot


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Conditions: 48 degrees

Count: 24 Pax – with one FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC

3/4 mile Indian run with football.

Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.

Sand bag relays up and down the field.

1st – 40#, 2-60#, 80#

2nd – 30#, 2-40#, 2-60#, 80#

3rd – 30#, 2-40#, 2-60#, 80#  2 minutes and 9 seconds for the best time!

Mary – 51 Flutter Kicks IC, Guantanamo Bay

COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.

 

 

Thankful with Dice

  • When: 20191127
  • QIC: Olaf
  • The PAX: Outhouse, Brokeback, Maybelline, Tinder, Wolverine, Tecmo


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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 40s

FNGs: None, unless you account for Maybelline returning to the gloom, in which the mubble chatter was great.

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

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 Merkins
  2. 10 Tricep Extensions
  3. 15 Curls for the Girls
  4. 20 Flutter Kicks (IC)
  5. 25 LBCs (OQ)

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 LBCs, or Flutter Kicks and Merkins, or Tricep Extensions and Curls, or any other combination that added up to 5.  Two rounds completed and YHC announced that Round 3 could use subtraction, so rolling a 1 meant that you could do Flutter Kicks and LBCs.  Only rule is that if multiple stations are picked, you have to return to the start in between.

Mary: None.

Numberama: 7

Namerama: Outhouse, Brokeback, Maybelline, Tinder, Wolverine, Tecmo, Olaf

Pledge and COT

Announcements: Holiday activities…

Devo: YHC prayed for those “without families” or have recently lost loved ones during the Holiday Season.  Many associate negative emotions to the season, even though the true nature is time with family and friends.  YHC is experiencing this some too, so knows how important it is that we reach out to those that may be hurting during this time.

Moleskin:   Pax got REALLY creative with the math at the end.  When YHC announced the last round, Maybelline rolled a 5 and said we were doing every station.  Still don’t know how he did the math, but it ended the workout very well.

Easy doesn’t mean Simple.

  • When: 20191119
  • QIC: Olaf
  • The PAX: Tinder, Friar Tuck, Prayer Request, Wolverine


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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-40.  Didn’t feel too cold.

FNGs: None

COP:  SSH (IC) x25, Don Quixotes (IC) x15, TTT (IC) x10

The Thang:

Like any good Q, YHC modified Greenbags “Simple Doesn’t Mean Easy” weinke and made it his own with doing a Tour de Ditch (i.e. Goose Creek aka Duck Ditch).  Pax would run for 1 minute then stop and complete 10 Merkins, 20 Squats, 30 LBCs on Q (or 15 IC).  Rinse and repeat until time was up.  Pax made it all the way to just past O2 before turning back and returning for some Dolla Mary.

Mary: Flutter Kicks (IC) x35, Reverse Crunches (IC) x30, Heel Touches (IC) x35

Numberama: 5

Namerama: Tinder, Friar Tuck, Prayer Request, Wolverine, Olaf

Pledge and COT

Announcements: Pax were leaving so briefly hit the holiday events.

Devo: YHC discussed having a goal and being dedicated to making it happen.  Doing the hard work and not thinking that we reached the goal without doing anything.

Moleskin:   Borrowed Q but was actually quite enjoyable.  Will definitely use again…

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!

HIITing it Hard and Heavy

  • When: 20191106
  • QIC: Olaf
  • The PAX: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, Wolverine


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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: Right around 60…  Glorious

FNGs: None

COP:  SSH (IC) x25, Imperial Walkers (IC) x20, TTT (IC) x10, Finkle Swings (OYO)

The Thang:

Pax grabbed a block and met back in a circle.  YHC pulled out his interval timer and can of weinkes.  YHC instructed pax there would be 5 rounds of 4 exercises, with short rests in between.  For each round, YHC would grab a weinke from his can and would instruct cadence during the workout (or at least at the very end so everyone finished strong).  Times for each round varied:

  • Round 1: 30 sec/10 sec
  • Round 2: 45 sec/10 sec
  • Round 3: 60 sec/15 sec
  • Round 4: 90 sec/20 sec
  • Round 5: 60 sec/15 sec
  • Round 6: 45 sec/10 sec
  • Round 7: 30 sec/10 sec

When the round was complete, there was an additional 20 seconds of rest and YHC would get a new weinke for the next round.  All rounds were completed, pax were fully worked out, and blocks were stowed.

Mary: She was good

Numberama: 10

Namerama: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, Wolverine, Olaf

Pledge and COT

Announcements: Ruck for Hunger (11/16 @ 9 am), Thanksgiving Day Convergence, Summerville Parade (12/8), F3 Christmas Party (12/12).  Prayers for pax on IR.  Broke Back gave a praise report that even with 4 bulging disks, his recent Drs appointment showed that his levels were excellent and that he couldn’t have done it without F3.  Great motivation!

Devo: A prayer request was brought up concerning Pax that had become sad clowns and that was exactly what YHC has planned on bringing up.  There had been a lot of pax that have fallen off.  While the Den numbers have been good, the Ditch has suffered.

Moleskin:   This workout always spurs on extra “that’s what she said”s.  Always a good time.

When We All Work Together, We’ll All Do Burpees

  • When: 20191030
  • QIC: Olaf
  • The PAX: Brokeback, GI Jane, Outhouse, Tecmo, Wolverine, Oops


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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-60s.  Wet parking lot

FNGs: None

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

The Thang:

YHC had his can of weinkes and pulled out an old one from the Ditch.  Each pax in turn pulls a weinke and chooses one of the 4 exercises.  The number of reps was based on the exercise picked: Upper Body = x2, Legs = x3, Core = x4, Cardio = x5.  They would then lead the number of reps and then the pax to his left would lead the same number of reps.  Rinse and repeat until all pax lead the exercise.  In the end, pax would do 14 – 35 reps of an exercise.  The pax to the left would then pull another weinke and process repeated until time was called.

Mary: None needed.

Numberama: 7

Namerama: Brokeback, GI Jane, Outhouse, Tecmo, Wolverine, Oops, Olaf

Pledge and COT

Announcements: Ruck for Hunger, Thanksgiving Convergence, Christmas Party, Summerville Parade, Anniversary Party and a reminder about all of the F3 Impact Challenges.

Devo: YHC had a conversation with a friend and how events were knotted but all leading to 1 point.  So often we take things that happen as coincidence, but looking back, we can see how God tied the events together to get us where he needed us.  Need to make sure that we consider events and people that we think are random and make sure we are open to where God is leading us because it may be different than what we think.

Moleskin:   Another good work out using YHC’s can…  All worked together and picked what was best for the group…  Except GI Jane, who picked Burpees (x5)…  SMH

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.