Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

MLB All-Star Salute at Doty Park

  • When: 20190729
  • QIC: 50-50
  • The PAX: Space Cowboy, Bee Wax, Short Circuit, PTI, Rawhide, Hickory Stump, Beethoven, X-ray, Good Catch


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Conditions:  Unseasonably cool in the mid 60s, a  lovely break from the heat!

Disclaimer: Nope

FNGs: Good Catch

COP:  TTT x 10 IC, BAC (F) x 10 IC, BAC (B) x 10 IC, DQ x 10 IC, High Knees x 15 IC

The Thang:

-Took lap around park; each PAX grabbed 2 bricks and headed to big field

-Completed 2 rounds of the following exercises w/ slightly less reps on the 2nd round; took lap around park in between rounds

A: ATMs – Alternating Shoulder Taps x 15 IC, Tempo Merkins x 10 IC, Merkins x 10 OQ 

L: Louganis x 10 OQ 

L: Low Country Crabs x 15 IC 

S:  Shoulder Raises x 20 OQ

T: Tricep Extensions x 20 OQ

A: Apollo Creed Burpees x 10 OYO  (ended up more like regular burpees!)

R: Rock-a-Bye Babies x 15 IC 

S: Seal Jacks x 20 IC (standing and lying)

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: American Hammers x 20 IC, LBCs x 15 IC

COT

Numberama: 10

Namerama: X ray (R), Hickory Stump, Short Circuit, Space Cowboy, Bee Wax, Beethoven (R), Good Catch (FNG), Raw Hide, PTI, 50-50

Pledge/Announcements/BOM

Devo: William Shakespeare: “It is not in the stars to hold our destiny but in ourselves.” My interpretation is that we ultimately have quite a bit of power to shape our own destiny so we should take that responsibility head on and do the best we can!

Moleskin:  None

 

Farmers carry around Doty

  • When: 20190303
  • QIC: Sakrete
  • The PAX: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Quaker


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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: Cool, cloudy but sun started peeking through and warming up

FNGs: None today but disclaimer given anyway

COP: 10 TTT IC; 3 SSH; 15 LBAC FORWARD; 15 LBAC BACKWARD; 15 MORRACAN NIGHT CLUBS; 15 T CLAPS

The Thang:

Plank-merkins to Thunderstruck by AC/DC.  Get in the plank position of your choice.  Every time they say THUNDER during the song do a merkin and return to plank.  If at any time the plank is broken take a lap around the horse shoe pit and then return to plank position.

Partner up and head to block pile where each PAX would get 1 block.  Gather at grassy area beside block pile.  YHC briefed the PAX on what we would be doing.  One partner will farmers carry both blocks around the “short path” around the tennis courts while partner 2 will run in opposite direction.  When partners meet up execute 10 merkins, 10 squats and 10 monkey humpers.  Switch.  Blocks would continue in same direction and runners would always go same direction.

0745 STOW BLOCKS and head back to horseshoe pit.

11’s with WW1 situps and hand release merkins (on half of the horseshoe pit) and transition would be lunge walk.

Mary: No time for Mary but the WW1 situps provided ab work.

Numberama: 10

Namerama: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Sakrete, Quaker (R)

Pledge and COT No flag present this morning so we pledged to the flags hanging on the houses across Hickory.

Announcements: Still looking for P200 volunteers.

Devo: Read from my daily devotion.  

Moleskin:  YHC had been sitting on this workout for a while.  Was trying to piece together all the moving parts.  This provided an efficient of amount of suck for the beginning of the weekend.  YHC was greeted several times around the tennis courts with disgust from the PAX.  This one will reappear soon.  The number of Respects far out numbered the non respects this morning.  Thanks guys for showing us young guys the way things are supposed to be done.  

Remembering Challenger

  • When: 20190128
  • QIC: 50-50
  • The PAX: Minivan, Caterpillar, Bob Jones, X-ray, Lake Effect, TKO, Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose


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Conditions: Near 40 degrees, almost perfect!

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 DQ 4 ct IC, 10 SSH 4 ct IC

The Thang:

-Took long lap around park to get  2 bricks per PAX and then headed to grass field

-Completed the following exercises:

C: 15 Curls, 4 ct IC

H: 20 Head, Shoulders, Knees and Toes, 10 ct IC

A: ATMs 

L: 15 Louganis, OQ

L: 15 Lowcountry Crab, 4 ct IC

E: 20 Elf on the Shelf (10 each side), OQ 

N: 5 Not-so Lazy Boys, OQ

G: 15 Gorilla Humpers, 4 ct IC

E: 20 E2K (10 each side), OQ

R: 20 Rock-a-bye Baby, 5 ct IC 

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: no time

COT

Numberama: 14

Namerama: Minivan, Caterpillar, Bob Jones (R), X-ray (R), Lake Effect (R), TKO (w/ SCS), Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose, 50-50

Pledge/Announcements/Prayer Requests

BOM

Devo: Ronald Reagan, speaking after the disaster: ” Your loved ones were daring and brave, and they had that special grace, that special spirit that says, ‘Give me a challenge, and I’ll meet it with joy’.” I think we’d all be better if we faced challenges with joy instead of sadness and fear. 

Moleskin:  This workout was in tribute to those brave men and women who perished during the Challenger shuttle explosion on this date 33 years ago in 1986.  T-claps to all PAX for their patience while we tried many “new” and exciting (maybe) exercises! FYI, Lowcountry Crab should have been done from a crab position and Rock-a-bye babies from a chair position! My apologies!

No Burpee Broad Jumps

  • When: 20190102
  • QIC: City Slicker
  • The PAX: Bee Wax, Green Bags, Sleeves, X-Ray (R), Bob Jones (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: 65, hot and humid

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • World’s Greatest Stretch
  • LBAC’s F/R 10x IC
  • Squats 20x on Q

The Thang:

  • Mosey to the block pile, grab a block, and head back to the tennis courts.
  • 11’s
    • Burpees, Sumo Squat to end of first court, Merkins IC
  • Partner up for Dora
    • While partner 1 is completing the below exercises, partner 2 is Q-sacking the block to the end of the 2nd tennis court and back. If you have to drop the block, stay where you are until you can Q-sack again. Flip flop.
      • Curls for the Girls 50x IC
      • OHP 100x
      • Squats with block 150x
  • Stow blocks and mosey back to flag.

Mary:

  • WWI Sit-ups 10x on Q
  • American Hammers 10x IC
  • X’s and O’s 10x on Q
  • Tempo LBC’s 10x IC (up 1-3, down 4)

Numberama: 6

Pledge and COT

Devo: “We should be too big to take offense and too noble to give it.”  – Abraham Lincoln

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: YHC woke up and there were still no HC’s, but I knew Faultline has guys who always show up. Glad they were there to push through this workout. On paper, there was one more round of 11’s just in case we had time, but YHC scrapped this after the first set of 11’s. Between the first set of 11’s, the weinke has Burpee Broad Jumps on there, but I quickly changed them to Sumo Squats – very glad I did!

Welcome back to the gloom Sleeves!

YHC continues his 5 Q’s in 5 days tomorrow at Bedrock. Come on out!

NYE Routines

  • When: 20181231
  • QIC: City Slicker
  • The PAX: Schrute, Magoo, Pretzel, Grasshopper, Suds, Bee Wax, Space Cowboy, Borland, High Stick, 50-50, X-Ray (R), Bob Jones (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: 62 and misty, what else is new lately

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 20x IC
  • Moroccan Nightclubs 20x IC

The Thang:

  • Mosey to the block pile, grab a block, and head back to the flag.
  • A.L.A.R.M #1 (Arms, Legs, Abs, “R” exercise, “M” exercise)
    • Curls for the Girls 20x IC
    • Squats with the block 20x on Q
    • LBC’s with block 20x on Q
    • Run the long way around the AO
    • Mountain Climbers 20x IC
  • ATM’s
    • Alternating Shoulder Taps 15x IC
    • Tempo Merkins 10x IC
    • Fast Merkins 10x on Q
  • Leave block, mosey to the tennis courts, partner up and line up along end line.
  •  Bear Crawl 1-2-3
    • While partner 1 is completing the below exercises, partner 2 is bear crawling past the first net, to the beginning of the second net. Once there, crawl bear back to partner 1 and flip flop.
      • Merkins 100x
      • LBC’s 200x
      • Squats 300x
  • Mosey back to flag.
  • A.L.A.R.M #2
    • OHP 20x on Q
    • Calf Raises with block 20x IC
    • WWI Sit-ups (no block) 20x on Q
    • Run the short way around the AO
    • Monkey Humpers 20x IC
  • Stow blocks.

Mary:

  • Flutter Kicks 40x IC
  • Pickle Pounders 20x IC
  • American Hammers 18x IC

Numberama: 13

Pledge and COT

Devo: “There are far better things ahead than any we leave behind.”  – C.S. Lewis

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: Great turnout for the last day of the year and the official last workout of the year for our region. It has been a great year and we have all accomplished so much this year. Set your goals, crush your goals and adjust them to new ones.

The question was posed after Faultline about what are you most proud of to have accomplished this year and what is your biggest goal of next year. Everyone was ready for coffee by this point, so if you do indeed read this, feel free to comment.

12s for 12/12



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Conditions: Near 30 degrees and quite frosty (but at least it wasn’t 12 degrees!)

Disclaimer: None

FNGs: None

COP:  LAC IC x 12, BAC IC x 12, TTT IC x 12, SSH IC x 12

Thang:

-Ran to cage, each PAX grabbed a block and then headed to tennis courts

-12s:

Round 1-overhead press and elf on the shelf

Ran lap around park

Round 2-tricep extension and squat

-12 burpees

-Returned blocks and headed back to flag

Mary: 

-WW1 situps OQ x 12

-Heels to heaven OQ X 12

-Burt Reynolds OQ x 12

-Supermans OQ x 12

-Plank OQ

COT:

Numberama

7

Namerama

Minivan, Lake Effect (respect), Bee Wax, Caterpillar, X-ray (respect), Grasshopper, 50-50 (YHC)

Pledge of Allegiance

Announcements

F3 S/NC/GS Christmas Party: 12/13 at 6 pm at Oak Road Brewery (bring unwrapped toy to donate to MUSC Children’s Cancer Center)

Summerville Christmas Parade: 12/16 starting at 2 pm (BOM at 145 pm) near Doty Park

F3 S/NC/GS Anniversary Party: 1/12 at 5 pm at Dorchester Boat Club

BOM (led by YHC)

Devo: “Patience and diligence,  like faith, remove mountains.” – William Penn (Quaker who founded Philadelphia). Patience has been in short supply in YHC’s house of late so felt it was a good reminder to slow down and try to see the bigger picture.

Moleskin:  T-claps to Bee Wax for wearing shorts!

Toy Story/Bush/Christmas-inspired Uno

  • When: 20181205
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Bee Wax, Minivan, Dowry (respect), Bob Jones (respect), X-ray (respect)


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Conditions: Pretty darn nippy w/ temps in the mid 30s a decent breeze making it feel closer to 30

Disclaimer: None

FNGs: None

COP:  41 LAC/BAC/Chinooks, 41 Rockette Hillbillies, and 41 Monkey Humpers

The Thang:

-Each PAX grab a block and then return to flag

-UNO (Toy Story variety): Bee Wax shuffled the cards to prevent the YHC from stacking the deck. Then YHC flipped over the cards one at a time with PAX performing an exercise according to the following guidelines:

–Yellow: Curls; Blue: Bent Over Rows; Green: Genuines (which seemed to be the color of the day); Red: Rockette Dips

–#s 1-9: # of reps

–#0: 10 burpees

–+2/+4: call out a PAX and add +2 or +4 to the day of the month they were born

–Reverse: repeat previous exercise

–Wildcard: call out a PAX and they call the exercise

–Bear: bearcrawl back and forth between horseshoe pit walls

–Skip: skip around the shorter park path

Mary: None

COT: Numberama/Namerama/Pledge/Announcements/BOM

Kiawiah Island Marathon, Summerville Christmas Parade

Devo: *Not given at BC since phone died*

“In crucial things, unity. In important things, diversity. In all things, generosity.” George H.W. Bush

“Don’t confuse being ‘soft’ with seeing the other guy’s point of view.” – George H.W. Bush

Moleskin:  YHC felt good to get back out there after a while being on the IR. May have heard a PAX exclaim “Read my lips, no new exercises!” but could have been the cold getting to YHC’s head.

Jingles Hill With Bricks

  • When: 20181003
  • QIC: 50-50
  • The PAX: Minivan, Caterpillar, Bee Wax, Space Cowboy, Bob Jones, McFly, X-ray, Dowry


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Conditions: Mid 60s but way too humid for Fall

Disclaimer: None

FNGs: None

COP:  15 Chinooks IC, 15 Through the Tunnels IC, 10 Monkey Humpers IC

The Thang:

-Run to cage, grab 2 bricks and mosey to Jingles Hill while cusacking bricks

-At bottom of hill do 10 merkins on bricks OYO

-Run backwards up hill while doing Fly Eagles Fly (side raises with the bricks)

-At top of hill do 10 curls with bricks OYO

-Run forward down hill while doing tricep extensions

-Rinse and repeat but decrease count by 1 each time

-Mosey back to cage to stow bricks and then return to flag

Mary: 

-20 supermans OQ

-15 heels to heaven  OQ

-10 burpee OYO

-30 SSH, 4 ct IC

COT: Numberama/Namerama/Pledge/Announcements/BOM

Devo: Love all, trust a few, do wrong to none. -William Shakespeare

Moleskin:  Enjoyed the cooler temps but the humidity still sucked. Named a new exercise during the BC, Fly Eagles Fly, in honor of the Super Bowl champs. All in all, a great morning with a great group of guys.

Lil’ Respect to Honor the Queen of Soul

  • When: 20180822
  • QIC: 50-50
  • The PAX: Lake Effect (respect), Minivan, Next Chapter, X-ray (respect), Muscadine


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Conditions: T=73, Td=72, RH=94%, nice little breeze

Disclaimer: Not given

FNGs: None

COP:  BAC x 10 IC (forward and backward), Chinooks x 12 IC, DQ x 15 IC, TTT x 12 IC

The Thang:

-Lap around park; PAX salute due to train (10 burpees); get 1 block and 2 bricks per PAX and mosey to grass field

Round 1

-R: Rock-a-bye Baby x 10, 5 ct OQ

-E: Elf on the Shelf x 20 OQ (10 each side)

-S: SSH burpees x 5 rounds (5 SSH and 2 burpees per round)

-P: Pickle pounders x 10, 4 ct IC (on block) and Pickle pointers x 10 OQ

-E: E2K x 10 (each side) OQ

-C: Curls x 15, 4 ct IC

-T: Travolta merkins x 10, 4 ct OQ

Round 2

-R: Rosalita x 10, 4 ct IC

-E: Elf on the Shelf x 20 OQ (10 each side)

-S: Squats w/ block x 10 OQ then sprint to sidewalk w/ bricks and do 10 squats and then sprint back to start

-P: Pickle pounders x 10 OQ

 

-Stow coupons and mosey to flag

 

Mary: nope

COT: Numberama/Namerama/Pledge/Announcements/BOM

Devo: Aretha Franklin: “We all require and want respect, man or woman, black or white. It’s our basic human right. ”

Moleskin:  This workout was in tribute to the late Queen of Soul, Aretha Franklin. Moral of the devo: Don’t be afraid to respect everyone even if you don’t agree with everything they stand for. T-claps to Muscadine for helping me count, especially the Travolta merkins!

Welcome Bear Poles & Thor’s Hammer

  • When: 20180813
  • QIC: Greenbags
  • The PAX: Head Gear, Bed Pan, Hoops, Old Flame, 50-50, Catepillar, Minivan, X-Ray, 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: Nice & Humid with an occasional lightning strike from miles away. Thankful to have 50-50 for evacuation counseling.

FNGs: None

COP:  Mosey around AO to Tennis Courts,

  • TTT
  • 10x’s IC Merkin Mountain Climbers
  • 10x’s IC Hurpees (Hand Release Burpees)
  • Each member of the Pax grabbed a 5 foot, 8lb staff for use for the remainder of BC
  • 10x’s IC – 1 Arm baby arm circles (other arm hold out staff) each arm
  • Lungarama – Forward, Sideway, Backward, Sideway Lunge around tennis court lines, while holding staff in various painful positions.
  • Mosey to field

The Thang:

  • 10x’s OQ Merkin Cross Overs (Place Staff on ground. Begin on left side with 4 count merkin, cross over staff holding plank, perform another 4 count merkin = 1
  • Merkin Bear Poles – Pax laid down their staffs approximately 5 feet apart across the field (total of 10 staffs). At first pole, bear crawl forward, sideways, backwards and perform 3 merkins. Then bear crawl sideways to next pole and repeat.
  • Mosey around horseshoe pit and back to Tennis Courts
  • 3 Rounds of Partner Staying Alives –
    • Round 1 – Partner Holds both staffs in cross position while other partner runs
    • Round 2 – Same partner holds one staff in both hands held perpendicular while other partner runs with one staff.
    • Round 3 – Same partner holds hands up while other partner runs with both staffs.
    • Switch!
  • Mosey around the tennis court and prepare for Mary

Mary:

All with Staff

  • 21x’s WWI Situps
  • 10x’s IC Flutter Kicks
  • 15x OQ Dang It’s
  • 2 Sets of 3 IC – Thor’s Hammer: Similar to American Hammer but performed while holding staff at the bottom and swing left, middle then right for 1 rep. Shoulder blades, feet, and pole cannot touch the ground. #GameChanger #MumbleChatterEliminator

Numberama: 10

Namerama: Head Gear, Bed Pan, Hoops, Old Flame, 50-50, Catepillar, Minivan, X-Ray, Grits

Pledge and COT – Done

Announcements: Done

Devo: Each day is a special day because you and I woke up and we are here!

Moleskin:   YHC was glad to be back out Q’ing. Grateful to have my 2.0 out there with us in the Gloom.  I always enjoy coming up with new exercises. Today’s new exercises proved to be Pax pleasers! NOTE: Fully intended to do 10 reps of Thor’s Hammer but getting to three proved to be more than enough! Will definitely introduce this to other AO’s!