Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Four of a Kind

  • When: 20200914
  • QIC: Pretzel
  • The PAX: Caterpillar, X-Ray, Minivan, Pretzel


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Three of F3’s finest joined YHC in the gloom at Fault Line to kick Monday squarely in the nuts. Work was done.

Conditions: Clear, low 70s.

There were four of us. Otherwise this image has no relevance at all.

The Thang

SSH x2 IC

Head to block pile for one block each, gather at the parking area next to the tennis courts on Laurel Street for some AMRAPs (as many reps as possible).

 

AMRAP 1

20 curls for the girls, run to the stop sign by the pavilion, 20 merkins, run back. Repeat for 10 minutes.

 

AMRAP 2

20 Iron Cross, run to the stop sign at the corner of Laurel/W. 2nd North St., 20 LBCs, run back. Repeat for 10 minutes.

 

Head over to the new pickleball courts for…AMRAP 3

10 squats with the block, bear crawl to far side of pickleball court, 20 monkey humpers, crab walk back. Repeat for 10 minutes.

 

Return blocks and gather at the flag for Mary (American Hammers, Freddie Mercury).

 

Pledge/COT/socially distanced BOM/devo

Chowdah 4 yr anniversary Q

  • When: 20200821
  • QIC: Chowda
  • The PAX: X ray, trojan, amnesia


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Intro: was supposed to be tabata & Time under Tension-no phone so just TUT

Conditions: 75 and intermittent spitting

Shortcake Special (Before the BC): no one

Ruckers: nada

FNGs: 0

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:
Warmup consisted of TTT, don q, supermen, snowmen on your stomach

The Thang:
TUT – so every exercise was done slow and in cadence

Upper body

10 Merkins , 10 skull crushers, 10 ohp, 10 cftg, 10 block Merkins (incline), 10 dips on block on curb, 10 upright rows, 10 cftg- rinse and repeat

Legs

25 squats w block, 25 calf raises w block- rinse and repeat.

Stow and go for a 4 pax indian run around Doty figure 8, w a bear crawl from water fountain back to parking lot (was a lot farther than I thought it would be)

6 Minutes of Mary: 

Box cutters, canoe/boat, heels to heaven, reverse crunches, LBC’s

Numberama:
4

Namearama:
X ray, Trojan, Amnesia, QIC

Announcements:
Travis manion virtual race, Billy Simon Repo’s birthday run/fundraiser

Pledge of Allegiance: standard upheld

BOM: (Prayer)
Led by YHC

Devo:
Led by QIC

Moleskin:
Sucked in a Major Dad kinda way!  I was worried what my fitness level would be after this long last 4 months and 10 lbs of quarantine weight added to belly- I was mostly good besides legs hurting early on.  Appreciate the opportunity, fellas!

A Roll of the Dice

  • When: 20200810
  • QIC: Pretzel
  • The PAX: Grasshopper, Rawhide, X-Ray, Splinter, Peg, Horshack, Old Flame, Space Cowboy, Minivan, Hanging Chad, Bob Jones, Caterpillar, Pretzel


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A baker’s dozen showed up at Fault Line expecting a well thought-out, carefully planned Q. What they got instead was the opportunity to mix in some running with exercises of their own choosing, leaving the rest to chance.

Conditions: Hot, but not too hot. Humid, but not too humid. Misery level was moderate.

No, not this Dice.

The Thang

Using the number five as the multiplier (honoring F3’s 5+ years in Summerville), we stopped at many points along our mosey to execute various exercises as called by the PAX. One PAX would choose an exercise, then YHC would roll a dice (yes, OK – roll a die). The numberon the die, multiplied by 5, was the number of reps we executed. We got in roughly 2.2 miles of running with five exercise stops along the way. We did three separate exercises at the first three stops, and one each at the last two stops for time. Return to the flag for five burpees.

Count-a-rama / Name-a-rama / Pledge / COT / Socially Distanced Grouping of Man

More People’s Chair… 15 June 2020

  • When: 20200615
  • QIC: Mary
  • The PAX: McFly, X-Ray, Minivan


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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: 69 and pleasant

FNGs: none

COP: 20 SSH IC, 20 OC IC, 20 TTT IC

The Thang:

1 min squats at horseshoes closest to parking lot

Mosey to bathroom

1 min People’s Chair

Mosey to horseshoe

1 min step ups at horseshoe

Lunge to far side of horshoe

Repeat 4x

Mary: 30 WWI sit-ups IC, 20 American Hammers IC

Numberama: 4

Namerama: McFly, X-Ray, Minivan

Pledge and COT

Announcements: none

Devo: Mark Batterson’s “Play the Man” Bible App

“Childlike Wonder” – We think of spiritual and intellectual pursuits as mutually exclusive endeavors, but they are one and the same. Great love is born of great knowledge. In fact, your knowledge is your worship ceiling! John 4:24 God is a Spirit: and they that worship him must worship him in spirit and in truth. Let’s be men who are driven by a childlike wonder to know as much as we can about as much as we can. Why? So we can worship God as much as we can.

What are you going to read today?

Moleskin:  

Snooze button circuits – 01 June 20

  • When: 20200601
  • QIC: Mary
  • The PAX: Old Flame, X-Ray, Caterpillar


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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: 65 degrees & awesome!

FNGs: none

COP: 20 SSH IC, 20 OC IC, 20 TTT IC

The Thang:

Grab 2 bricks
Indian run to corner

20 merkins on Q

Lunges half way down short road, reverse jog to corner

20 squats on Q

Indian run to corner, repeat to 100 merkins and 100 squats

return bricks

Mary: 30 WWI Sit-ups on Q, 30 Flutter kicks IC, 20 American hammers IC

Numberama: 4

Namerama: Old Flame, X-Ray, Caterpillar 

Pledge and COT

Announcements: none

Devo: Pray for peace. Live in hope and Gods grace, not fear

Moleskin:  

Leg Day According To Old Flame

  • When: 20200122
  • QIC: Old Flame
  • The PAX: Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)


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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: Cold……

FNGs: No FNGs

Disclaimer: Push yourself, don’t hurt yourself. F3 doesn’t exist on paper so there’s no one to sue if you get hurt. Don’t get hurt!

COP:

Straight to The Thang!

The Thang:

Pax met and left for the parking garage at 0530.

Once there pax placed 30lb dumbbell at ground level by the stairs
40lb sandbag at 2nd floor by the stairs
60lb sandbag at 3rd floor by the stairs
80lb sandbag at 4th level by the stairs

One PAX picked up the 30lb dumbbell and took  the stairs up to the 2nd floor dropped it off there and picked up the 40lb sandbag and so on up the floors, swapping out at each floor. After taking the 80lb sandbag to the top floor, The PAX would turn around back down that flight of steps and do the same thing in reverse until finally getting the 30lb dumbbell to the ground floor.

The remaining pax ran the stairs to top and performed
15 Flutter Kicks IC
10 meekins
5 burpees
Then ran back down
The next man up started carry the wieghts.

PAX held plank until 6 was in, then rinse and repeat until each pax got a turn with the coupons

(6 rounds total)

Pax ran back to AO.

Mary: 

X-Ray and Space Cowboy squeezed in some LBCs waiting for the rest of us to get back to the flag.

Numberama: 6

Namerama:Space Cowboy, Minivan, X-Ray (Respect), Floppy, Defib, Old Flame (Respect)

Pledge: ✅ 🇺🇸

Announcements:

Anniversary party 1/25/2020 at the Ponds. HC on the Facebook page.

Volunteer for the P200 if you can!  It’s our regions top fund raiser.

Prayers and BOM : 

For all the unspokens 🙏

Devo:

Moleskin:

AAR From Defib: This was Awesome! The excitement started a bit before start time because Old Flame pulled a Superman and raced to get across the train tracks before a train came by! (Don’t do that at home kids) Floppy and I both doubled down after enjoying the Richter at tremor. I’m not a runner, but it’s nice to pretend to be one. So before the BC I got to do the 1 mile warm up, 2 miles for time and another mile for just because 😂. The first mile of the 2 miles for time was strong. The second mile was slower, I felt tired, so I set a goal at that point to keep good posture and don’t walk. I made it 😄 The hamstrings were really tight after all that so I kept stretching and moving until we started Faultline. I wasn’t excited about running to the garage…. but I was excited about sandbags! It was kind of Old Flame to indulge my affinity for sandbags, though stairs with sandbags kind of suck and I’m afraid of falling over on my face with a weight behind my head 😂. It was a great workout. Old Flame got the idea for the workout after he did this workout with another fire company. The run back to the flag wasn’t super fun, the calves were twingy and tight. But I just focused on posture and cadence and did plenary fine without any cramping. The watch said that I got in 7.5 miles and 36 flights of stairs at the end of the morning workouts. At the end of it all I was tired, but not too tired. I was ready for a break though 😂  I don’t run, I do ruck, and I thoroughly enjoy BCs. So just by staying active with the F3 I can just go out and get 7.5 miles and feel no worse for wear. I definitely don’t recommend it, but I do hope that everyone keeps posting and keeps getting better; push yourself but don’t hurt yourself. Move your bodies, hang out with your F3 brothers in the gloom and even complain about the exercises! City Slicker asked why I was smiling when it was so cold before tremor started. I was smiling because I was just happy to be out in the gloom with these great guys. The running sucked 😂 but the company was great. And I got to pick up sandbags 🤘🤙 – Defib

Deck of death and In The Air Tonight

  • When: 20190821
  • QIC: Grasshopper
  • The PAX: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper


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Conditions: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:
SSH x 20, IC
TTT x 12, IC
LB Arm Circles x 10, IC -Forward
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Alternate shoulder touch
LB Arm Circles x 10, IC -Over head clap
LB Arm Circles x 10, IC -Backward
Don Quixotes  x 12, IC

Thang:

Deck of playing cards where Clubs-LBCs, Diamonds-Merkins, Hearts-Squats, Spades-Burpees

62 Merkins, OQ

75 LBCs, IC

61 Squats, OQ

70 Burpees, OYO

were done with a run loop in between around the tennis courts.

Pax formed into two groups planking facing each other with 2-3 feet between each and last man box-jumps over the planking PAX to the head of the line, Indian Run style. This was done from one end of the field next to the tennis court till the end.

Mary:

In The Plank Tonight -Pax planked for the last 4 minutes to “In The Air Tonight” by Phil Collins

Numberama: 12

Namerama: Caterpillar, X-Ray, Short Circuit, Greenbags, Link, Hickory Stump, Space Cowboy, Raw Hide, Big Haul, B-Wax, Minivan, Grasshopper

Announcements: Labor Day Convergence on the 27th, and Anniversary Convergence, Jan, 2020

Pledge: done

COT (prayer): led by Space Cowboy, included Swamp Monkey in the prayer