Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Captain D’s is the Best Seafood in Charleston

  • When: 20191021
  • QIC: Sakrete
  • The PAX: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (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: High 50’s and clear

FNGs: Negative

COP:  15 LBAC IC, 15 LBAC Reverse IC, 15 TTT IC, 10 Don Quixote

The Thang:

Grab a block and head to the street that runs beside the AO (not main drive).  Assemble at tree about half way down road.  15 curls for the girls On Q.  15 tricep extension on Q.  15 chest presses on Q.  Place blocks on side of road.  Jailbreak to next tree heading back towards the main road.  15 burpees OYO,  15 Bobby Hurley OYO, 15 Side Straddle Hops IC.  Mosey to triangle median on the main road.  Point closest to senior neighborhood.  15 WWI  Situps on Q, 15 LBC IC, 15 Flutter kicks IC.  Mosey to point of triangle closest to farm house.  15 squats on Q, 15 monkey humpers IC, 15 calf raises on curb OYO.  Lunge walk cut through road.  15 merkins on Q, 15 carolina dry docks on Q, 15 hand release merkins on Q.  Mosey back to blocks at tree.  Repeat exercises.  Stow blocks.  Jailbreak to next tree.  Repeat exercises.  Mosey to triangle point closes to Senior neighborhood.  Repeat exercises.  Mosey to point closest to farmhouse.  Repeat exercises.  Lunge walk down straight away and mosey back to flag.

Mary: Covered that at our first stop on the triangle

Numberama: 11

Namerama: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R), Sakrete

Pledge and COT

Announcements: YHC had to split and could not stick around for annoucements and devo.  Major Dad handled this responsibility.  Thank you sir!

Moleskin:   YHC had the EH on Cheech heavy over the last several weeks.  Cheech made a deal with me.  If I picked up 2 consecutive Q’s he would be at both of them.  He held up his end of the deal this morning.  His thought process was if its going to suck for him its going to suck for me also.  Bob the Builder has a weird infatuation with Captain D’s.  Said “its the best seafood in Charleston and is only slightly inferior to Long John Silver’s.”  I am not sure what he drank Sunday night but it is clearly impacting his Monday conversations.  Heads up to anyone Qing out at Tectonic.  That is a dark neighborhood.  Please have reflective gear if you are leaving the AO.  YHC had a head lamp and Nox Gear vest and several cars passed us and didn’t even hit the brakes.  Thank you for allowing me to lead gentleman.

Armadillos, Misnomers, and Merlot

  • When: 20190712
  • QIC: Flo
  • The PAX: Tattoo, Woody, Placebo (R), Cold Cut, Grits


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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:  74 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies

The Thang:

5-4-3-2-1 Go!

50 Single-count Flutter Kicks

40 Block Presses

30 Squats with the Block

20 Overhead Presses

10 Curls for the Girls

Run around the farmhouse

Rinse and Repeat for five rounds

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Speaking on a passage from The Pilgrim’s Progress Part II, YHC shared one of his favorite stories. As the main character is on her journey to the Celestial City, a guide shows her a room where there is a man who is ever looking down as he rakes stones, twigs, and dirt. He never looks up to see the crown just above him. The lesson in this part of the allegory is that we are so easily satisfied with the things of this world, which are temporal, instead of pursuing the eternal things that God has in store for us. YHC challenged the PAX to pursue the eternal.

Moleskin: Two armadillos were not shy as they wandered around the farmhouse all morning crossing our paths more than once. YHC may have called John Bunyan, author of The Pilgrim’s Progress, Paul Bunyan at the beginning of the devo. Tattoo was kind enough to give YHC another Merlot notch on his F3 belt.

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, no precipitation

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

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:
TTT x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!

Beast Week running of The Cardiac

  • When: 20190628
  • QIC: Sakrete
  • The PAX: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete


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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 60’s and HUMID

FNGs: None today

COP:  15 LBAC Forward IC; 15 LBAC Reverse IC; 15 TTT IC; 15 Hillbillies IC.  Explain the running of the cardiac.

The Thang:

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Spooky – 10 Rounds

Robin Wood- 3 rounds

Cold Cut- 9 Rounds

Grits- 11 Rounds

Splinter- 14 rounds

Abacus- 10 Rounds

Woody- 11 Rounds

Streaker- 10 Rounds

Loose Nuts- 8 Rounds

Milton- 12 Rounds

Flo- 11 Rounds

Beewax- 11 Rounds

Olaf- 13 Rounds

Show Me- 14 Rounds

Snooki- 9 Rounds

Clancy- 9 Rounds

Swinger (Ruck)- 7 Rounds

M&M- 9 Rounds

Wreck It Ralph (Ruck)- 7 rounds

Ugga- 12 rounds

Dabo- 12 rounds

Tinder- Not sure but he left with 10 minutes remaining also

Cheetah- 9 rounds with 10 minutes remaining

Black Out- 8 rounds with 10 minutes remaining

Saget- 14 Round with 10 minutes remaining

Mary: Aint nobody got time for no Mary on Cardiac day

Numberama: 26 started.  22 finished.  No they didn’t quit they left and went to the Jones for more badassery

Namerama: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete

Pledge and COT Done son

Announcements: 4th of July convergence 0600 at the ditch.

Devo:

Good Shepherd
“I am the good shepherd; I know my own sheep, and they know me,” (NLT) ( John 10:14 )These words came straight from Jesus’ mouth.  If you ever wonder whether Jesus cares for you or loves you, this is your verse.  He knows you so well, even the cry of your heart.  He is a good shepherd who has sacrificed Himself for you.  If you are wondering where God is in your life or if He cares for you, this is your message.  These are His words speaking directly to you.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=AKTNMnLXVV

Moleskin:   Great to see such high numbers at The Cardiac for Beast Week.  This was an awesome week that brought a bunch of new faces out to AOs they don’t typically visit.  The original Beast Week record is 17.  That is held by 2 folks that are absolute studs.  Ma Bell and Chilly Willy.  This morning our boy Saget did 14 complete rounds before leaving for The Warrior at The Jones 10 minutes early.  I fully believe he would have beat the record.  What an absolute animal.  Great work gentleman!!

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

3s and 30s at Radioactive Tectonic – May 1st BC

  • When: 20190501
  • QIC: Peaches
  • The PAX: QC - Roscoe - Spooky - Boombox - EZ Go - Placebo - Woody - Cold Cut - Peaches


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NOTE: YHC began treatment for cancer this week with a schedule of 30 rounds of radiation +3 rounds of chemo; thus the theme for the workout…
It was decided that an extra shot of Q Juice into the chemical mix might be an extra boost… it was!!

The weather was mild and dry with temperatures in the mid 60s

3 warmups – BAC x30, DQ x30, SSH x30

THANG: 3 exercises inside 30 – Began 30 squat-thrusts; paused on the 10th one to do 20 merkins; then continued with another pause at 20 to do 30 mountain climbers; finished to 30 squat-thrusts.
Woody led the PAX around the farmhouse while YHC regained composure.
Performed 3 rounds of Ussein Bolt with a twist: whatever exercise was called by the runner, the remaining PAX had to do 30 reps with runner joining in as he returned. (Note of thanks to Cold Cut who took over the last round with a reverse Bolt when YHC had a surprise chemo merlot)

MARY – 30 Xs & Os, 30 mosquito crunches

Moleskin: A special thank you to Woody and Cold Cut for picking up the Q when YHC fell out due to illness… Everyone worked extra hard and were very supportive during the struggles

Devo – YHC related a story where Picasso’s health situation directly led to a physical that found Peaches’ cancer early. The message is to get your physical and stay healthy before problems develop.

More BLocks at Tectonic

  • When: 20170708
  • QIC: Chowda
  • The PAX: Adjustment (respect), Chum, Hotwire, Borland, Magoo, Shortcake and 1 fng (Cheetah)


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Temps were mild in the low 60s under a clear sky

PAX – Woody, Cold Cut, Placebo, Maj Dad & Peaches

Warmup with SSH, DQ & BAC

THANG – Short indian run followed by 10 merkins.
Each man retrieved 2 blpcks & returned to street setting one block on one side & the other accross the street.
At Block 1 did a 4 ct combo of curl + OHP x 20. Bear crawl to blockb 2 for combo of chest press + flutter kiks. Crawl blk 1 for lawnmowers in tempo x20. Crawl to blk 2 for chopping blocks x20.
Moved both blocs to center of street for ab work including combo of block situp with OHP; and then sledgehanner.
Began to rinse & repeat as time neared an end.
MARY: WW1s, bicycle hammers

Numberamma

Nameoramma

Pledge

Announement & Bom : prayers

A Dry Morning at Tectonic

  • When: 20190415
  • QIC: Sakrete
  • The PAX: Major Dad, Woody, Peaches, Placebo


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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 60’s with a breeze

FNGs: None today

COP: 10 TTT IC; *Leave arms up until instructed to put down* 10 LBAC IC; 10 LBAC Reverse IC; 10 T Claps IC; 10 Moroccan night club.   Drop arms

PLANK/MERKIN TO THUNDERSTRUCK BY ACDC.  HOLD PLANK UNTIL THEY SAY THUNDER.  EXECUTE MERKIN.  IF AT ANY POINT YOU BREAK PLANK RUN OVER TO SIDEWALK AND BACK.

The Thang:

Grab a block and partner up.  One partner farmers carry both block around farm house. While partner 2 runs the opposite direction.  When you meet up execute 10 merkins, 10 LBC, and 10 squats and flop.  Blocks continue in same direction as does runner.

Mary: Ran out of time.

Numberama: 5

Namerama: Major Dad (Respect), Peaches (Respect), Placebo (Respect), Woody, Sakrete

Pledge and COT Loud and Proud (like you have a pair)

Announcements: Easter Convergence (silent BC with breakfast served after); see Major Dad’s post on FB regarding 2.0 at BC.

Devo: 

Return

Don’t tear your clothing in your grief, but tear your hearts instead.” Return to the LORD your God, for he is merciful and compassionate, slow to get angry and filled with unfailing love. He is eager to relent and not punish. (NLT) ( Joel 2:13 )

God invites us to turn our hearts towards Him.  He is filled with love for you.  He is not waiting to scold you for your bad behavior.  He desires your heart and desires a relationship with you.  So don’t delay, turn your heart towards God.  With a humble heart confess before Him and receive His grace.

Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=op5AVem3cz

Moleskin:  The grass was dry at Tectonic.  Much to everyone’s surprise.  The spot light was out over the patio.  Much to YHC surprise.  Numbers weren’t high this morning but the work put in was.  Great work everyone and thanks for allowing me to lead.

We’re off to see the Wizard

  • When: 20190206
  • QIC: Cold Cut
  • The PAX: Major Dad, Woody, QC, Ramen, EZ-Go, Boll Weevil


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All SOPs were followed including COP, Thang, Mary, Numberama, Namorama, Pledge, BOM, Prayer, and Devo.

COP was SSHs, Flutter Kicks, TTT, and Don Quixotes.

Mosey to triange for 3 rounds of sprint-jog-jog for the three sides of the triangle.  Then head to pavilion for some dirty 30s.  Each exercise began with sets of 30, then switch to second exercise and do 30, then switch back to first exercise and do 20 then switch, another 20, then 10 and 10.  The pairs of exercises are as follows:

Pull Ups and Flutter Kicks; Dips and American Hammers; Merkins and WWI sit ups

Mosey back to triangle for 3 last sprint-jog-jog laps.  Head to flag for Mary.

Mary: Planks: high, low, down dog; reverse crunches; Big Boy situps

No devo today.

Moleskin:  YHC, Cold Cut, has started a fast for Lent a little early this year.  One part of the fast is giving up social media for 46 days.  That means no preblasts, pist blasts, etc.  Major Dad delivered a preblast for me, alluding to the name Behavioral Health was called in Marine boot camp, “go see the Wizard.”  Magic was worked at Tectonic as everyone put in an early morning’s hard work.

Tectonic welcomes back the AMRAP

  • When: 20190128
  • QIC: Sugar Mountain
  • The PAX: Woody, Major Dad, Roscoe, Ramen, Bee Wax, AC/DC, Daisy, EZ Go, Boll Weevil


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 41 clear

FNG: None

COP:

Through the Tunnel x 10 IC, Side Stratle Hop x 20 IC, Squats x 20 IC, Don Quixote x 10 IC, Little Baby Arm Circles x 10 IC each way, 1 lap around the triangle back to the picnic tables

The Thing: Pax will do 3 sets of the following As Many Reps As Possible. Work for 1:30 and rest for :30.

Triceps Dips

Makhtar N’Diayes

Mountain Climbers

Declined murkins

Plank

In between round 1 and 2 we bear crawled to the far tree and back.

In between round 2 and 3 we lunge walked to the far tree and back.

Mary; No time

The Pax worked hard as this maybe the toughest Q I have ever put together.

Announcements

Pledge

BOM

Devo: Gut health is very important. Start studying it and adapt your life to it.