Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (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.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

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


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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.

Total Body Beatdown!

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


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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: 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!

Remembering the Good Old Days

  • When: 20190805
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

Reminiscing of the first unofficial workout ever held at The Den, I decided to redo the misery with an almost an entirely new Pax.  Here is the workout that followed (courtesy of Saget, the inaugural Q):

Dora-style workout with a partner:

100 Burbees

200 Merkins

300 LBCs

Mary:

Just time for 50 reps of LBCs before ending

Numberama: 21

Namerama: Prayer Request, Broke Back, Friar Tuck,  Gibbler, Saget, Maybelline, Mr. Feeny, Uga, Tecmo, Thumper, Fortnite, Weezer, All in, Used to, Wolverine, Tinder, Brokeback, McFly, Outhouse, Cheddar, and GI Jane.

Pledge and COT

Announcements: Freedom Church Mens Hike interest meeting.  Run on Thursday at Essentials coffee.

Devo: The promise is His presence.  Circumstances can be good or bad, but regardless, the power is in His presence.  Seek after Him and your thirst will always be quenched.

Moleskin:  So, over the past year, we talk about that first miserable workout often.  I figured it was time for the new guys to experience the workout that was a rude awakening to many FNGs (like myself!).  It was just as miserable this time around!  The Pax thoroughly enjoyed the workout.  Double-farmer carry is really the kicker!!  Great job by the Pax!!

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


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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: 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

A Deck of Cards is Always Useful

  • When: 20190725
  • QIC: Masterload
  • The PAX: Cheetah, Mom Swap, Dri-Prime, Wolverine, Skrimps, Thumper (R), MotherBoard (R), Spooky (R), WingNut (2.0), Spaceballs (2.0),


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7-25-19
Title of Backblast: A deck of Cards is always useful
Intro: Wasn’t feeling quite up to it today, so went with and old reliable workout.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Hot, but luckily not as humid as last week
PAX: Cheetah, Mom Swap, Dri-Prime, Wolverine, Skrimps, Thumper (R), MotherBoard (R), Spooky (R), WingNut (2.0), Spaceballs (2.0), MasterLoad
COP: TTT x 15 IC, LBAC x 20 (forward), SSH x 15 IC
The Thang: We all know how this goes. Each suit represents an exercise, flip a card and do the number on the card. 2-10 is face value, face cards are 10 and Aces 15. The exercises were:
Clubs – Squats with the Block OQ
Hearts – Merkins OQ
Diaminds – Bent over Rows OQ
Spades – Damn-its
Stow block after going through the deck, then back to the flag for some Mary.
Mary:
Flutter Kicks IC x 30
Plank to finish out the time
Numberama, Namarama, Annoucements, Pledge, Prayer Request
Moleskin: Numbers continue to be strong out at Accelerator, which is great to see. And just to be clear, if you’re on time you’re late. As always, I am grateful to get a chance to lead and thankful that F3 Summerville/GC/NC has a great group of guys that motivate me and push me to be better.

The hardest bc doesn’t exi…

  • When: 20190731
  • QIC: Redo
  • The PAX: Maybelline, saget, olaf, weezer, thumper, Uga, mr feeny, wolverine, tinder, redo, GI Jane


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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: great

FNGs: None

COP: SSHx10, TTTx10 IWx10

The Thang:

100 Burpees

Run 1 mile

50 burpees

Run 1 mile

Recover

done in 41 minutes as a group. excellent work. there is the bar. lets crush it next time.

Numberama, namarama, Pledge,announcements, prayer requests, prayer

DEVO: We are stronger together. Reach out to a brother if/when you need him. We get more done together. This workout proved it. YHC was scared to attempt so YHC brought it to the Q!!

Moleskin:

This was hard. very hard. Ever since I saw Glitter Pony, What?!, and others doing this crazy thing, YHC has wanted to try it. TBH, YHC was scared of this, it sounds ridiculous. So why not bring it to the PAX who love the suck. YHC would have never tried this alone, and if so, it would only have been some burpees and some running. So F3 continues to put out some hard hitters that gotta push the limit of what we think we can do physically. There was not one man there today that even considered quitting. Each PAX pushed each other, even if they didnt say a word. It was an awesome sight for YHC, as “this is a stupid idea” bounced around this thick skull for weeks.

I have to say the coolest part about this workout was the fact that during the second mile, one PAX said he wished Tinder was able to run with us and spit out some military cadence to us. Without missing a step, our boy GI Jane (respect), took the lead and gave us a cadence for the run. YHC is big on mindfulness and being present, and brothers, I felt like we all needed that cadence to get us through that run. T-Claps to GI Jane for the cadence, I really enjoyed hearing him call it and the rest of the PAX follow up. Very cool moment for F3 that YHC wont soon forget.

Be present, be mindful, and lean in on each other to get through this thing we call life.

PS. i wish i would have taken a video of the faces of the PAX when YHC explained the workout.

The Beast

  • When: 20190729
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 40 degrees and dry

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

We started with a good old burpee challenge!!  Beginning at 7 reps, we increased 1 burpee every minute until we have a champion.

The PAX then ran out the back of the parking lot to the neighborhood.  We had a 100m course marked off on the street.  The PAX completed the Beast 6x6x6 (the mark of the beast)  6 exercises, 6 sets, 6 reps.  From the starting line, the PAX ran to the 25m mark, completed 6 reps, ran to the 50m mark, 6 more, and then ran to 75m and 6 more reps.  They then ran to 100m turned and made the same 3 stops on the way back (6 sets total).

6 exercises were tempo squats, peter parkers, mountain climbers IC, jump lunges, tempo merkins, and american hammers IC.

Mary:

no time for mary…

Numberama: 11

Namerama: Saget, Maybelline, Mr. Feeny, Uga, Tecmo, Weezer, Wolverine, Tinder, Brokeback, McFly, and GI Jane (FNG).

Pledge and COT

Announcements: Freedom Church Mens Hike interest meeting.

Devo: The promise is His presence.  Circumstances can be good or bad, but regardless, the power is in His presence.  Seek after Him and your thirst will always be quenched.

Moleskin:  

Tire Relays

  • When: 20190722
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 40 degrees and dry

FNGs: Disclaimer given, one FNG joined us today.  Welcome G.I. Jane!

COP:  SSH, TTT

The Thang:

Relay Races with Tires.  In teams of 3, one PAX flips the tire to another who is completing an exercise.  That PAX then flips the tire back to the 3rd partner that is doing a different exercise.  Once each PAX has flipped the tires both lengths, the relay is done.  It paid to be a winner and other groups paid a penalty for losing.  We also rotated tires because all tires are not equal!

Relay 1:  LBCs and Merkins

Relay 2:  CPRs and Squats

Relay 3:  Heel touches and Carolina Drydocks

Relay 4:  Bent over Rows and Lunges

Relay 5:  Squat Jumps and Mountain Climbers

Relay 6:  SSH and high knees

Mary:

no time for mary…

Numberama: 13

Namerama: Saget, Whitebelt, Rachel Ray, Mr. Feeny,  Bull, Uga, Tecmo, Weezer, Wolverine, Outhouse, Tinder, Brokeback, and GI Jane (FNG).

Pledge and COT

Announcements: Freedom Church Mens Hike interest meeting.

Devo: 

Moleskin:  Nice work with the tires.  Thanks for the help from the PAX to get them across the ravine!

Something borrowed and no one was blue

  • When: 20190724
  • QIC: Olaf
  • The PAX: Brokeback, Tecmo, Mr Feeny, Weezer, Cavalier, Wolverine, Outhouse, GI Jane (R), Maybelline, Saget, Uga, Bull, Coach K, Tinder, Magoo


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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’s and perfect.

FNGs: None

COP:  SSH (IC) x25, TTT (IC) x15, LBAC (IC) x15

The Thang:

YHC has been using old weinkes during the month of July.  Most have been his own that he has tweaked slightly, but for today, he decided to find a weinke from exactly two years ago and do it with little modification.  He found one of Picasso’s from Seismic on 7/24/2017.  After warm-up, pax grabbed a block and came back to the flag for BACON:

  • Burpees – x5
  • American Hammer (IC) – x10
  • Curls for the Girls (IC) – x15
  • Overhead Press – x20
  • Nose Breakers (tricep extensions over your face while laying on back) – x25

Pax flipped the BACON and started back at Nose Breaker and worked their way back down.  After completing this, they moseyed to the back parking lot with their block, paired up, and completed a Doracide of 100 Merkins, 200 Squats with the Block, and 300 Block Presses.  The pax running did suicides to 3 different points in the parking lot.  At first stop, pax completed 1 Burpee, second stop 2 Burpees, and thirst stop 3 Burpees.  Teams finishing early helped slower teams and blocks were returned before Mary.  FYI – Burpees after block presses should be done with caution…  just saying.

Mary: Original BB did not have specifics on Johnny Cash Ring of Fire, so YHC did a Dollar Mary: 25 reps each of LBCs (IC), Reverse Crunches (IC), Freddy Mercury’s (IC), and Flutter Kicks (IC).

Numberama: 16

Namerama: Brokeback, Tecmo, Mr Feeny, Weezer, Cavalier, Wolverine, Outhouse, GI Jane (R), Maybelline, Saget, Uga, Bull, Coach K, Saget, Tinder, Olaf

Pledge and COT

Announcements: Carnes workout starting on Tuesdays in August at 6 pm.  Need Qs for first 2 weeks.  Men’s hike 10/10-13: Interest Meeting 8/4 @1800 at the Den.  Prayer Requests for Dabo, M, and new 2.0.  Few Pax and Ms finishing up school and finding jobs.  Outhouse traveling over the next week.

Devo: YHC receives daily email from Ransomed Heart that has excerpts from their books.  Recent one was about how we “discipline” ourselves to fight our flesh, which we call our “quiet time”.  We feel obligated to do it as something we have to do and many times feel we have to do it a certain way.  But in doing this we miss out on the whole point of it.  It’s not all about academic study or scripture learning and we need to do whatever draws us closer to him.  It may be running/walking outside, journaling, or just listening to worship music in the solitude of our room.  But whatever we make our devotional life, it should be about connecting with Him.

Moleskin:   In researching old backblast from before YHC was a part of F3, he learned a lot of new stuff.  Like where Tabatas came from, that there was a Pax called Rabbit Ears (need to hear the story behind that one), that Wiper (who YHC has met but doesn’t post anymore) was REALLY fast, and that Pretzel actually ran into a flying goose while running at the Creek (which may explain why Pretzel doesn’t run at the Creek much anymore).  You learn a lot from stories from the past.  And the pax really enjoyed this workout so he may start looking for old weinkes more often.