Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Don’t PUSH Me Cause I’m Close to the Edge

  • When: 20191216
  • QIC: Greenbags
  • The PAX: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven


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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: Good

FNGs: None

COP: Jump right into The Thang

The Thang:

Run 1 Minute then 10 Merkins (Repeat 10x’s for 10 Minutes of running and 100 total Merkins).

Rotate different variations of merkings: regular, wide grip, diamond, incline, decline.

Go to horseshoe pit:

Dips 10x’s then lunge to the other side. Repeat 5x’s

Mary:

WWI & American Hammers

Numberama: 9

Namerama: Catepillar, Mini Van, Space Cowboy, Rawhide, Bob Jones, X Ray, Dowery, Beethoven

Pledge and COT: Done

Announcements: Done

Devo: Greenbags

Moleskin:   Implemented “Push Day”. Another simple workout that pushed us to our limits.

Staying the Deck Alive

  • When: 20190130
  • QIC: Minivan
  • The PAX: Suarez, Grasshopper, Lake Effect (R), Dowry (R) X-Ray (R), Caterpillar, and Minivan


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Intro:  7 men showed up at Faultline where they were greeted with a combination of a deck of cards and Staying Alives.  Awesome work everyone.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  33 and cold

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 regarding 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:

20 SSH IC, 10 TTT IC, 15 LBAC F IC

The Thang:

PAX moseyed to the tennis court and lined up on the first end line.  That was starting point for all Staying Alives.  There are two courts and 5 other lines where we turned about.  We only used cards from 2-5.  Depending on the number of the card, that is how many exercises you did and how many stops.

Spades – Merkins

Clubs – Squats

Diamonds – Plank Jacks

Hearts – Alt Shoulder

Also, for good measure, a train graced us with the pleasure of the horn, 10 Burpees OYO.

Mary:

Pax Choice

Numberama:

7

Namearama:

Suarez, Grasshopper, Lake Effect (R), Dowry (R) X-Ray (R), Caterpillar, and Minivan (QIC)

Announcements:

P200 Volunteering, 2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan nt-family:SymbВr�&�N

“Fun” Around the Park

  • When: 20190118
  • QIC: Minivan
  • The PAX: Caterpillar, Rawhide, Grasshopper, Bob Jones (R), X-Ray (R), Hickory Stump, B-Wax, and Minivan


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Intro:  8 strong at Faultline for more “fun” delivered by YHC.    

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  49

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 regarding 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 Complex (Picked this up in St. Louis, they called in the Motivator), 10 TTT IC, 10 LBAC F/B IC

The Thang:

PAX assembled at the first light pole on the Doty path.  We stayed on the shorter loop and there are 13 total light poles.  We alternated between lunge walking (lateral, forward, backward) and bear crawls (lateral, forward, backward) between the poles.  At each pole we started at 1 burpee, 1 merkin, 1 squat.  Exercises were increased by 1 at each pole.  We did a total of 91 reps of each exercise.

Mary:

25 Flutter kicks IC

10 Ripsticks (picked this up in Rockhill) IC

10 Box cutters IC

Numberama:

8

Namearama:

Caterpillar, Rawhide, Grasshopper, Bob Jones (R), X-Ray (R), Hickory Stump, B-Wax, and Minivan (QIC)

Announcements:

2020 Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin: 

The SSH Complex that I got from St. Louis goes like this, in succession without stopping, 8 rounds with counts starting at 8 and descending to 1.  Full SSH, Half SSH (only raise arms halfway), only legs, no arms, then only hopping, no legs or arms.  You perform an 8 count for each, then a 7 count for each and so on down to 1, no stopping.

The Ripstick is, while holding the Al Gore position, calf raises IC.

Return of the Staying Alive



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Intro:  11 go getters got after it at Faultline for the fun of Staying Alives.  Everyone seemed to enjoy the fun.  Great work everyone.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  45ish

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 regarding 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:

Led by Caterpillar, YHC was running late

The Thang:

Mosey to cage and each PAX grab one block and assemble back at the field in front of the horseshoe pits.  6 Cones have been laid out (approx. 10 yards away from each other) for a Staying Alive format BC.

Exercises:

  • Round 1 – Bear crawls forward and backward (YHC cut the cones in half for this round)
  • Round 2 – Should carry, Squats 10 reps
  • Round 3 – Lunge walk, Curls 10 reps
  • Round 4 – Cusak, Overhead press 10 reps

Mary:

No time for Mary

Numberama:

11

Namearama:

Caterpillar, Red October (Charlotte) Grasshopper, Rawhide, Dowry (R), Hickory Stump, Bob Jones (R) Nolan Ryan, Robocall, X-Ray (R), and Minivan (QIC)

Announcements:

Anniversary Party Jan 2020

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan :�2��L

Sweat Deck App of Awesomeness



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Intro:  4 beat the FOO and bettered themselves and pushed each other. 

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  65ish and nice

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 regarding 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:

15 SSH IC, 15 TTT IC, 15 LBAC F/B IC

The Thang:

PAX were treated to the Sweat Deck app.  I have it set to 1 deck but twice the reps.  Each PAX grabbed a block and headed to the pavilion by the playground.  Here are the exercises/suits.

Exercises:

Spades – Merkins on block (Completed 142)

Clubs – Damn-Its (Completed 122)

Diamonds – Squats w/block (Completed 70)

Hearts – Curls w/block (Completed 86)

Jokers x2 – 10 Playground pullups/10 Tire swing crunches

Mary:

No Time for Mary

Numberama:

4

Namearama:

X-Ray (Respect), Space Cowboy, Grasshopper, and Minivan (QIC)

Announcements:

Christmas Parade, Christmas Party, Operation Sweet Tooth, and the Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin: 

YHC was wanting to mosey to the F3 Tire Christmas tree but it was raining.  I have a nice little app called Sweat Deck where you can assign exercises to the suit.  It made this morning fun.  We completed a total of 460 reps.  With the reps doubled, we were only able to get through 28 cards.  If we were able to get through the entire deck, we would have completed 840 reps. �U�C+;

Grasshopper’s First Visit to Hutchinson Square

  • When: 20181203
  • QIC: Minivan
  • The PAX: Grasshopper, Adjustment (R), Caterpillar, B-Wax, Bob Jones (R), X-Ray (R), Lake Effect (R), Space Cowboy, and Minivan


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Intro:  9 men didn’t let the FOO control them and showed up to Faultline.  There were treated to a field trip to Hutchinson Square.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  63 and nice

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 regarding 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:

15 SSH IC, 10 LBAC F IC, 10 LBAC B IC, and 10 TTT IC

The Thang:

PAX donned the reflective gear and moseyed to Hutchinson Square stopping at the first light pole.  Merkins and squats were done at each light pole and we alternated between lunge walking and bear crawling to each pole.  At the first pole, we did one rep of each, moved to the second pole and did two reps of each, moved to the third pole and did three reps of each, and so on till we reached the last light pole.  There are 13 total light polse.  We then alternated between forward lunge walk, lateral lunge walk, left and right, and backwards lunge walk, changing direction at each pole till we were back at the beginning.  On our return trip to the AO, we stopped at various spots and the PAX took turns calling out 10 merkins/10 squats On-Q.  6 stops in total.

Mary:

No time for Mary

Numberama:

6

Namearama:

Grasshopper, Adjustment (R), Caterpillar, B-Wax, Bob Jones (R), X-Ray (R), Lake Effect (R), Space Cowboy, and Minivan (QIC)

Announcements:

Christmas Parade, Christmas Party, Anniversary Party

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Fault Line 11/14/2018

  • When: 20181114
  • QIC: Bedpan
  • The PAX: Bee Wax, Bob Jones (R), Lake Effect (R), X Ray (R), Grasshopper, Minivan, Caterpillar, Lobster


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Intro: YHC is still continuing the challenge to attend as many AO’s in the month of November as possible.  Signed up for this Q a couple days ago.  Caterpillar was curious if “could Bedpan bring it”, only one way to find out.

Conditions: Dark, a bit chilly, mid 50s, no rain, damp

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:
Manatee x5 IC (start in the Superman position, take your right hand and grab your left foot, go back to Superman, then take your left hand and grab your right foot, go back to Superman: 4ct)

TTT x10 IC

Sun Gods x15 IC

SSH x10 IC

stay at the flag, no blocks needed

The Thang: 

(the wolverine exercise begins by standing, going to the plank position, do a merkan, bring your knee to chest in the plank position, do another merkan, bring your other knee to your chest, jump up, then do a overhead clap: it’s an 8 ct excercise).

Mountain Climber x30 IC

  • Wolverine x5 IC

Peter Parker x20 IC

  • Wolverine x5 IC

Iron Crosses x30 OQ

  • Wolverine x5 IC

Freddy Mercury x30 IC

  • Wolverine x5 IC

Thors x20 IC

  • Wolverine x5 IC

WW1 Sit Ups x30 OQ

  • Wolverine x5 IC

indian run around doty park OQ

Box Cutters x20 IC

  • Wolverine x10 IC

Heels to Heaven x20 OQ

  • Wolverine x10 IC

Flutterkicks x50 IC

  • Wolverine x10 IC

mosey around doty park OQ

6 Minutes of Mary: 
Magoo x20 OQ

Denise Austin x15 IC

Burt Reynolds x10 IC (each side)

Numberama: 
9

Namearama:
Bedpan, Bee Wax, Bob Jones (R), Lake Effect (R), X Ray (R), Grasshopper, Minivan, Caterpillar, Lobster

Announcements:
Ruck for Hunger is Saturday, bring food.  Christmas parade is 12/9.  F3 thanksgiving is being lead by Splinter if you wish to attend or don’t have a family to be with on Thanksgiving.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Minivan

The flag will always stand.  During the fires currently in California, a home was completely burnt down.  The only thing that continue to stand was the American flag.  Of course it was charred a bit, but it continue to stand.  Amazing.

Moleskin:
not many HC’s on YHC’s preblast.  Thought the PAX size would be small but turned out to be more than expected.  Caterpillar should now have his answer, everyone’s abs should still be sore.

I brought my own blocks

  • When: 20180601
  • QIC: Mack
  • The PAX: Bob jones (R), Lake effect (R), space cowboy, PTI, minivan, bee was, x-ray (R), Mack


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Intro: YHC came from across the ponds from the normal AOR of the Goose Creek to make Summerville men better!!! Brought a winkie created from F3 nation lots of sweat to come.

Conditions:77 and humid , normal SC weather (i hear)

COP::  did a quick warm up with some arm circles both directions OYO, then TTT X 11, then SSH X15 (working on getting this counting thing right). Then completed plank with arm raises, first to the side and in the air each arm one at a time, then moved to straight in front of you x for time.

Ruckers: NONE

FNGs: No FNGs

Disclaimer:Done by YHC

The Thang:
Started with a mozy to YHCs truck to get the bricks we use at the ditch (supersized style) , a lot of mumble chatter to the discuss the size of blocks. 1 per man

moved to the tennis court to start the beat down.

1: 4×4 burpee x 4 (drop down 4 push ups , then 4 IC mountain climbers, and back up to the jump)

2: side stepped with block across tennis court and back.

3. akien legs 20 squats on Q, 20 split jacks IC, 10 lunges IC two count, then 10 box jumps

4. Lunge with block acoss tennis court

5. curls for the girls x 20 on Q

6. bear crawl tennis court and back

7. squats with the block x 20 on Q

8. broad jumps ( Pax line up along tennis court in plank, last man starts by getting up and jumping each man. when jumped do a merkin). repeat to all men have gone.

9. repeat above. made it through two sets of this. Had to do 2 10 counts to catch breath after box jumps and 4x4s. also did a lap around the tennis court once to catch breath ( it works).

6 Minutes of Mary: Oh yeah , did American hammersIC x 4 + 1 big boy sit up x 5 sets (Q got tired) (pax called this thor work out) , flutter kicks, WWI sit ups , LBCs X20. and one final Thor work out AH IC X4 +1 big boy sit up all this times 3 sets of that

Numberama:
8

Namearama:Bob jones (R), Lake effect (R), space cowboy, PTI, minivan, bee was, x-ray (R), Mack

Announcements:

hell hole 100 starts tonight, HTL , an HL ruck events going on this weekend.

Pledge of Allegiance: Done for sure HOOYAH!

BOM: (Prayer)
Led by Mack , prayed for TKOs friend who has lung cancer and water on his lungs, prayed for two other people who have brain cancer and working through that, also prayed for malichi wee-woos nephew who was born with some defects and is working through them.

Devo:
Led by Mack. Talked about the importance of M, giving her time, making time for her, and loving her as god loved the church. It is a tall bill to fill, but mostly what you have to do is make your wife feel secure. They need that if you have been married a year or 20 they still need it. To know you love them and aren’t going to leave them. Don’t let your kids come between you, like if they ask for candy and you say yes then your wife comes in and says why did you do that i just said not. (everyone has had that happen i am sure). Or if your kids are in sports that take a lot of your couple time or talk time and that can cause problems you didn’t even know were problems. like they feel like you are not giving them attention, or they feel distant because of the crazy life of sports with kids. Make time, doesn’t have to be a week end or even a whole day of dates. Get that time when kids are in bed turn everything off and just talk, talk about day what is going on with you type stuff. make her a cup of coffee. something , and when you say you love her just don’t say it , but some guff behind it some times. not all the time but that once and a while will pay dividens.

Moleskin:
So this was a new place for me but was very welcomed by the PAX. Had only seen a few of them at the convergences that were done at the fault line. It was awesome to meet the members of faultline and work out with you.

Double Decker

  • When: 20180526
  • QIC: Cheetah
  • The PAX: Adjustment (R), Peaches (R), Grits (R), Bob The Builder, Chum, Jingles, Quaker (R), Suds, M&M (R), Tee Ball (2.0), Dri Prime, FNG WOO!, FNG Deliverance, Horseshack, Space Cowboy, Agitation, Turbo, X Ray (R), Minivan, Hospise (R), Hotwire


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Intro: YHC saw Saturday was open, and wanted to keep the workout train going. Seeing how everyone liked the Double Deck, YHC thought it’d be fun to do for a hour.

Weather: Not too bad.

FNGs: 2   Deliverance &  WOO!

Disclaimer given by YHC

COP:

SSH x20 IC

Don Quixote x1 IC you are welcome Bob.

High Knees x15 IC

TTT x15 IC

Grab a block and come back.

THANG: Double Deck

For this workout, one deck I wrote 52 different exercises. The other would represent the reps. Every now and again I would pick a PAX to wear my 50# Ruck, and do a lap around Doty. While they did that, we did the exercise OYO till he returned. Any runs involved did not involve reps.

Reps were

2-10 as stated

Face Cards 25 reps

Ace 50 reps

Exercises were in no particular order

1. Melbourne Mum

2. WW1 sit ups

3. Blockies

4. Mtn Climbers

5. Plank Jack + In & Out

6. 100s

7. Box Cutters

8. American Hammers

9. Bert Reynolds

10. Block Drags

11. Donkey Kicks

12. Monkey Jumpers

13. Heels to Heaven

14. Fire Hydrants

15. Lawn Mowers

16. Iron crosses

17. Genuine

18. Weighted Bobby Hurley

19. Wood Choppers

20. Reverse LBCs

21. Toe Taps

22. Jail Break to light post and back

23. Flutterkicks

24. Magoos

25. Derkin

26. Squats

27. Block Overhead Squats

28. LBCs

29. Merkins

30. Close Grip Merkins

31. Merkin Shoulder Taps

32. Step ups on block

33. Pop Tart Merkin

34. Over Head Press

35. Monkey Humpers

36. Glockies

37. High Pulls

38. Bear Crawls

39. Farmers carries (I skipped this one do to lack of blocks)

40. Lunge Walk

41. Burpees

42. Seal Jacks

43. Jump Squats

44. Wipers (grab partners ankles and bring your feet up to them. They push them left or right and you return to the starting position)

45. Tricep Extension

46. Take a lap

47. Tricep Dip

48. Howler Monkey

49. Adjustment’s bodybuilder

50. Kettlebell swings

51. Man makers/ Major Dad’s bodybuilder

52. Curls

Not all cards were drawn. Stow blocks as time expired.

Numberama: 22

Namerama: Cheetah, Adjustment (R), Peaches (R), Grits (R), Bob The Builder, Chum, Jingles, Quaker (R), Suds, M&M (R), Tee Ball (2.0), Dri Prime, FNG WOO!, FNG Deliverance, Horseshack, Space Cowboy, Agitation, Turbo, X Ray (R), Minivan, Hospise (R), Hotwire

Pledge, Prayer, Announcements

Moleskin: Second time worked just like the first. I fell asleep thinking I had 1-3 HCs for today. To see 21 other guys show up is a pretty cool feeling. It might be my largest group of guys that I have Qed. Hope y’all enjoyed it.

Our two FNGs were brought to us by Chum and Dri Prime. Deliverance is from West Virginia. Many names were said, but Adjustment said Deliverance which got a good laugh, and that’s all I need. WOO! is a military man who likes his outdoor activities. We struggled for a bit since Turd Herder got shot down. Suds I live said Nature Boy, and the WOOOs came out. So WOO! He became.