Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Pull & Trivial Info Day at Seismic

  • When: 20191212
  • QIC: Greenbags
  • The PAX: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, Smokey


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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: None

COP:  Go Grab a Block and begin mosey to parking garage.

The Thang:

Today was pull day for YHC so I decided to include the pax in it.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Miltons 10x’s OQ.

Run for 2 Minutes with block stop: Curls for Girls 10x’s IC / Lawn Mowers 10x’s each arm.

Repeated twice and finally made it to garage.

At bottom of garage did 10 Pull Ups on low hanging wire.

Walked Cinder Block up two flights and went back down to wire.

Pull Ups 10x’s OQ

Walk up stairs retrieve block and carry to the top of garage and go back down to wire.

Pull Ups 10x’s OQ

Time to go. Go up and retrieve block and walk back down stairs to begin mosey back to AO.

Due to time instead of stopping every 2 minutes we came to a walk and did Curls for the girls 10x’s OQ as we walked. Repeated this 3 times.

Stow Blocks

Mary: WWI, American Hammers

Numberama: 7

Namerama: Grits, Microwave, Space Cowboy, Fanny Pack, Milton, Smokey, Greenbags

Pledge and COT- DONE

Announcements: DONE

Devo: Pick up the phone when someone you care about is calling. One day you

might be wishing you could hear their voice again.

Moleskin:  Mumble chatter was fun and we discussed many things.

We also talked about 7 various life subjects:
1️⃣-The science of outdoor ice rinks in the summer. 🤓
2️⃣-Advised Smokey to run 3.99 miles & less b/c 4.0+ hurts. 🏃🏻‍♂️
3️⃣-Mike Bobo as new OC at USC? 🏈
4️⃣-Pull ups under a parking garage are possible! 💪🏽
5️⃣-Distance to any given point increases with cinder blocks. 😑
6️⃣-Don’t look up your symptoms on WebMD! 💻

Most importantly:
7️⃣-“Pick up the phone! You just never know…” 📲📞

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.

Simple Doesn’t Mean Easy

  • When: 20191114
  • QIC: Greenbags
  • The PAX: Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, Schrute


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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 38

FNGs: None

COP:  Various Merkin Bear Squares, DQ & TTT

The Thang:

Simple workout.

Run 2 Minutes

10 Burpees IC

10 Squats OQ

10 WWI Situps OQ

Repeat until we got to the square.

3 Sets of 10 Incline Merkins

2 Sets of 5 Decline Merkins

2 Sets of Staying Alives using the lamp post as our lines.

Run back to AO repeating the Run, Burpee, Squat, WWI Sit Ups

Mary: Done during the BC

Numberama: 8

Namerama:

Microwave, Mary, Splinter, Space Cowboy, Fanny Pack, Milton, Schrute, Greenbags

Pledge and COT – Done

Announcements: Ruck For Hunger

Devo: Keep it simple. Addition by subtraction. If you’re feeling overwhelmed anywhere in your life look to see if you’re just doing to much. Sit down. Write down all the things that’s on your mind. Get it out of your head and onto paper. Then look at what you can eliminate, delegate or automate. You have the power over your schedule. Keep it simple.

Moleskin:   Kept my promise to the pax and kept them warm on a cold morning. Great workout this morning. The most simple workouts tend to be the most brutal. Easy to remember and you’re doing repeated reps so the same muscles get a good workout. Simple doesn’t mean easy.

12 Committed Guys & The Square

  • When: 20190305
  • QIC: Greenbags
  • The PAX: Milton, Good Times, Shrute, Fanny Pack, Sugar Mountain, Pretzel, Flo, Muscadine, Canolli, Smokey, Ice Box, Greenbags


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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: Rain, Rain

FNGs: None

COP:  

  • Mountain Climbers IC
  • Merkins IC
  • Partner up. Each group grabs one block and one pain stick (5 foot 8lb pvc pipe)

The Thang:

  • Mosey for 2 minutes one partner carries the block one carries the pain stick
  • 10 Squat Thrust
  • Switch coupon
  • 10 Squat Thrust
  • 10 Curls for the girls
  • Switch coupon
  • 10 curls for the girls
  • Repeat 2-minute run and Squat thrust and Curls for the girls until pax reached Hutchinson Square. 4 Rounds reached. Make sure to switch coupons along the way.

At Hutchinson Square Pavilion Steps

  • 10x’s Merkins IC
  • 10x’s Air Squat
  • 10x’s One Step Merkins IC
  • 10x’s Air Squat
  • 10x’s 2 Step Merkins IC
  • 3 Rounds Staying Alives (partner in low plank)

Mosey back to AO repeating the Air Squat/Curls for Girls Combo every two minutes. 4 More Rounds fit in.

Mary:

  • Flutter Kicks
  • WWI Situps

Numberama: 12

Namerama: Milton, Good Times, Shrute, Fanny Pack, Sugar Mountain, Pretzel, Flo, Muscadine, Canolli, Smokey, Ice Box, Greenbags

Pledge and COT – Done

Announcements: Done

Devo:

When you’re committed you’ll find a way. When you’re not you will find an excuse.

Moleskin:  YHC Enjoys finding locations off the AO to workout. Hutchinson Square offers plenty of options for excellent beatdowns for us men. On looker traffic is alos a plus. 🙂 

Pebbles joins Bedrock

  • When: 20190321
  • QIC: Greenbags
  • The PAX: Streaker, Chaos, Easy In, Peaches (R), Snookey, Popeye, Spot Me, Pebbles (FNG), Defib, Greenbags


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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: Another great day to be alive! 50’s

FNGs: Welcome Pebbles

QIC: Greenbags

Pax: Streaker, Chaos, Easy In, Peaches (R), Snookey, Popeye, Spot Me, Pebbles (FNG), Defib

COP:

Mt. Climbers 10x’s IC / Merkins 10x’s IC / TTT 10x’s IC / Mt. Climbers 5x’s / Merkins 5x’s IC

Pax Line up in height order in silence in less than one minute. The penalty for talking is burpees. PAX completed exercise with flying colors.

The Thang:  

Mosey to the first bridge.

Bear Crawl over bridge approximately 30-40 yards.

PARTNER UP!

-Partner Stand Ups- 7x’s OYO (start on your six, back to back and arms interlocked with your partner and stand up together)
Line up in birthday order in silence. Burpee penalty for talking.
Mosey for one minute
-Partner Get Ups- 10x’s OYO (5 each arm) – Help your partner off the ground 10 times alternating never letting the partner’s hand go. (This continues to be a core destroyer and stomach swirler!)
Mosey for one minute
-50 Yard Staying Alives
-15x’s Burpees IC
-50 Yard Staying Alives
-20x’s WWI Situps OQ
-50 Yard Staying Alives
Mosey for one minute
-Dead Lift Derkins- 15x’s each (one partner holds the other partner’s legs performing deadlifts in unison to the other partner executing a merkin) Switch!
Mosey for one minute:
-Air Squat Merkin Punches 20x’s
One partner assumes air squat position with hands out. Other partner performs merkins and punches parnters hands on the way up.
Mosey for one minute
20x’s WWI Situps
Repeat Above excercises in reverse starting with Low Plank Jumps and still do Staying Alives in between. We made it to Partner Get Ups before heading back to AO.

Mary:

-Flutter Kicks 10x’s IC

-WWI Sit Ups 40x’s OQ

Numberama: 11

Namerama: Streaker, Chaos, Easy In, Peaches (R), Snookey, Popeye, Spot Me, Pebbles (FNG), Defib, Greenbags 

Pledge and COT: Done

Announcements: Done

Moleskin: Good push by the men this morning. The bear crawl across the bridge and staying alives were a Pax (un)favorite. 

Devo: Death and life are in the power of your tongue. 

Mountain Climbing at Tectonic

  • When: 20190327
  • QIC: Greenbags
  • The PAX: Major Dad (R), Bob The Builder (R), Woody, Roscoe, Cold Cut, Greenbags


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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’s Cold

FNGs: None

 

 

 

 

 

 

 

 

COP:  

  • 11x’s Mount Climbers IC
  • 11x’s Merkins OQ
  • TTT
  • 10x’s Mountain Climbers IC
  • 10x’s Merkins OQ
  • Left & Right Leg Stretch
  • 7x’s Mountain Climbers IC
  • 7x’s Merkins
  • Worlds Greatest Stretch

Mosey over to blocks

The Thang:

At Block Pile:

  • 15x’s Mountain Climbers on Block IC
  • 15x’s Incline Merkins OQ
  • One hand Farmer carry block back to AO
  • 10x’s Mountain Climbers on Block IC
  • 10x’s Incline Merkins OQ

Pax split up into 2 teams based on birthday month for a game of “Capture The Block”

  • Teams have 7 Minutes to gather the most blocks at their home base. Here’s how you get to the blocks
    • Bear Crawl to opposing teams pile (1/2 to the pile execute 5 WWI Sit Ups)
    • Grab a block and take it back to your base (1/2 to your base execute 5 WWI Sit Ups)
    • Repeat for 7 Minutes. Team with most blocks at their base wins.
  • 10x’s Squat Thrust OYO
  • 15x’s Curls for Girls IC
  • Staying Alive
    • Repeat Squat Thrust, Curls for Girls Staying alive 3x’s
  • Head back to block pile
  • 7’s on block with Mountain Climbers & Merkins IC & OQ
  • Mosey back to AO

Mary:

  • 30x’s WWI Sit Ups OQ
  • 15x’s Mountain Climbers IC
  • 10x’s Naughty Dog – IC Each Leg
  • 25x’s WWI Sit Ups OQ

Numberama: 6

Namerama: Major Dad (R), Bob The Builder (R), Woody, Roscoe, Cold Cut, Greenbags

Pledge and COT – Done

Announcements: Done

Devo:

Power of Gratitude and an exercise to help increase your awareness of what you can be grateful: Set a one-hour timer on your watch or phone. Each time it goes off, think of one thing that you are grateful for at that moment! 

Moleskin:  Good push today by the men at Tectonic! Actually had more on the Weinke but once the Pax expressed their displeasure of the Mountain Climber / Merkin combo YHC knew that he was on to something! The 7’s proved to bring out the suck and a collective “Whoooooo” at the end!

 

(Photo Credit: YouthAreAwesome(dot)com)

The Den of Empathy

  • When: 20190318
  • QIC: Greenbags
  • The PAX: Coach K, Maybelline, Tinder, Hootie (Respect), String Bean, Sagget, Rachael Ray, Dabo, Sophia, Friar Tuck, Out House, Use To, Flash, Broke Back, Tecmo, Uga, Weazer, Mr. Feeney, Wolverine, Greenbags


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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’s and crisp

FNGs: None

COP:

Mt. Climbers 10x’s IC / Merkins 10x’s IC / TTT 10x’s IC / Mt. Climbers 5x’s / Merkins 5x’s IC

Pax Line up in height order in silence in less than one minute. The penalty for talking is burpees. PAX completed exercise with flying colors.

Mosey to back of building.

The Thang:  

Empathy doesn’t mean you have to change your mind, it just means you’re willing to see things from another point of view.

The goal of this workout was to not only to get better while getting smoked but to also make the Pax think about what it’s like to be in someone else’s shoes.

Pyramid Partner Workout. When it comes to partner exercises Q believes that both partners should be working and maximizing the 45 minutes of joy we have together! 🙂

PARTNER UP!

-Partner Stand Ups- 7x’s OYO (start on your six, back to back and arms interlocked with your partner and stand up together)
 
-50 Yard Staying Alive – “Staying Alive” is this Q’s substitute name for suicides. Personally will not give glory to a word that negatively impacts soldiers, families, friends and has personally impacted this Q several times in his life. Now… off my soapbox and back to The Thang!!
 
-Partner Get Ups- 10x’s OYO (5 each arm) – Help your partner off the ground 10 times alternating never letting the partner’s hand go. (This continues to be a core destroyer and stomach swirler!)
 
-50 Yard Staying Alive
 
-Dead Lift Derkins- 15x’s each (one partner holds the other partner’s legs performing deadlifts in unison to the other partner executing a merkin) Switch!
 
-Bonus Burpees due to 2 false starts by our own Friar Tuck! 10x’s IC
 
-50 Yard Staying Alive
 
-Air Squat Merkin Punches 20x’s
One partner assumes air squat position with hands out. Other partner performs merkins and punches parnters hands on the way up.
 
-Low Plank Jumps 25x’s each OYO – One partner performs a low plank while the other partner does 25 side jumps over their legs. Switch!
 
-50 Yard Staying Alive
 
-LBAC forward
-LBAC backward in air squat position
-WWI Situps 35
 
Repeat Above excercises in reverse starting with Low Plank Jumps and still do Staying Alives in between. We made it to Partner Get Ups before heading back to AO.

Mary:

-Flutter Kicks 10x’s IC

-WWI Sit Ups 40x’s OQ

-Group Squat 10x’s OQ

Numberama: 20

Namerama: 

Pledge and COT: Done

Announcements: Done

Moleskin:   This workout never disappoints.

Devo: Empathy

One definition for Empathy is: the ability to understand and share the feelings of another.

It’s the ability to intentionally pause for a moment and consider the perspective of the person you’re interacting with. And ask yourself questions like:

  • What is it like to be a Police Officer in this society?
  • What is it like to be a military spouse?
  • What is it like to be a teenager?
  • Why do they feel like their heritage or history is under attack?
  • What is it like to be in the minority at your high school?
  • What is it like to be the new person at your job?
  • Why are you so passionate about making sure racial slurs aren’t used?
  • What is it like to be a white male/female attending a majority black or Hispanic schools like Burke or Stall?
  • What is it like being addicted to alcohol, drugs or pornography?

We can go on and on.  The challenge this week is to be intentional when it comes to empathy.  Take time to consider the other persons’ point of view prior to responding.

Here are two great quotes that you can hang on to as we all become intentional when it comes to empathy:

“Seek first to understand then to be understood.” – Dr. Steven Covey

As you are training/teaching someone who is new to the skill or subject: “Remember there was a time that you didn’t know either!”

Let’s show our families and community the power of EMPATHY. AYE!

Simple Not Simple at The Jones

  • When: 20181106
  • QIC: Greenbags
  • The PAX: Hard Drive, Cisco, Luigi, Suave, Greenbags


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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: Warm – It’s Spring Time In November

FNGs: None

COP:

  • SSH 15X’s IC
  • LBAC 10X’s IC forward and backward

The Thang: There was no scheduled Q for today so I stepped in and delivered a “Simple” beatdown.

  • 4 Simple Exercises
    • Run for 2 Minutes around the track then execute the following
    • 10x’s Burpees IC
    • 10x’s Squats OQ
    • 10x’s WWI Situps OQ
    • Did 4 Rounds for approximately 1.5 miles

The initial goal was to do this for 35-40 Minutes and then YHC was attacked by cockleburs. After picking off what seemed like at least one of them and running some more YHC decided to un-simplify things by grabbing some coupons:

  • Grab 2 blocks each
    • Farmer Carry for 100 Meters
    • CUSAC One block back 100 Meters to shed
  • Line up at 100M mark head back to block by doing:
    • 5 Merkins then Bear Crawl 10 Meters repeat 3x’s
    • 5 Merkins then Lunge 10 Meters repeat 6x’s
  • Grab Block
    • 5 Incline Merkins then lunge walk 10 Meters
    • 5 Decline Merkins then lunge walk 10 Meters
    • CUSAC block remaining 20 Meters to shed

Mary:

WWI Situps – 65x’s OQ

Numberama: 5

Namerama: Cisco, Hard Drive, Luigi, Suave, Greenbags

Pledge and COT – Done

Announcements: Done

Devo: Pax each shared one thing that they were grateful for at that moment!

Moleskin:   YHC has a goal to visit 12 AO’s in the month of November and had the day off which made it a perfect day to visit The Jones and do an unplanned Q.

Mission imPossible- Deliver Shovel Flag Avoid Gaurd Dogs

  • When: 20180928
  • QIC: Greenbags
  • The PAX: Easy Go, Bob the Builder, Hot Tub, Repo, Eject, Tater Tot, Roscoe, Cold Cut


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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: Fall is in the air but still humid.

FNGs: None

COP:  None. Jumped right into it.

The Thang: Your mission should you chose to accept it…

Pax were given 3 missions to complete in 45 Minutes: 

Mission #1 – As a team Deliver package (shovel flag) to Ponds Amphitheatre approximate .8 miles from AO in 15 Minutes. (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • Run .8 miles (switching off who carries shovel flag)
  • 30 Second Low Plank – Every time Pax encounters someone walking, running or driving a vehicle Pax had to elude capture. (done 5x’s on the way to Amphitheatre) Two guard dogs almost got us!
  • 3 Points along the way. Plant Flag and perform the following: 10 Burpees, 10 Squats, 10 WWI Situps
  • Pax made it in 14.5 minutes

Mission #2 – Shovel flag was stolen from Pax. Recover it in 12 Minutes by completing several obstacles. (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • 40 Meter Uphill Bear Crawl
  • 30 Meter Lunge Walk
  • Run 40 Meters
  • Incline Merkins 10x’ IC
  • Sprint to next wall
  • Dips 10x’s IC
  • Lunge to next wall
  • Incline Merkins 10x’s IC
  • Run 40 Meters
  • 50 Meter Uphill Bear Crawl to Shovel Flag
  • Pax did this in 11 minutes

Mission #3 – Deliver shovel flag back to AO in 18 Minutes (PENALTY FOR NOT COMPLETING MISSION: You don’t want to know)

  • Run .8 miles (switching off who carries shovel flag)
  • 30 Second Low Plank – Every time Pax encounters someone walking, running or driving a vehicle Pax had to elude capture.
  • 3 Points along the way. Plant Flag and perform the following: 10 Burpees, 10 Squats, 10 WWI Situps
  • Pax completed the mission in 15 Minutes

Mary:

60x’s – WWI Situps OQ (Note: BTB’s mumble chatter subsided around situp # 40)

10x’s – Group Squat

MISSIONS ACCOMPLISHED

Numberama: 9

Namerama: Easy Go, Bob the Builder, Hot Tub, Repo, Eject, Tater Tot, Roscoe, Cold Cut

Pledge and COT – Done

Announcements: Done

Devo: Recognize and embrace your current “Mission(s)” in life? Is it to be the best dad you can be? Business owner? World changer? Politician? Philanthropist? Helping a family member? Pastor?  Whatever it is, as Hot Tub pointed out, know that your mission can have a ripple effect across many lives.

Moleskin:   This was another fun and challenging BC! Will definitely use it again in the future. T-Claps to Tater Tot for doubling up on his previous miles ran during the BC.

Simple Ain’t Always Easy

  • When: 20180920
  • QIC: Greenbags
  • The PAX: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags


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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: 70’s – non factor

FNGs: None

COP:

  • Burpees – 10x’s IC
  • Squats – 10x’s OQ
  • 1 Arm LBAC (hold out 8lb staff with one arm) – 20x’s IC (both arms)
  • Merkins – 10x’s IC

The Thang:

Simple. Each Pax member grabbed a 5 foot 8lb staff and executed 4 basic exercises for 35 Minutes.

  • 2 Minute Run
  • 10x’s Burpees OYO
  • 10x’s Squats (cusak staff) OQ
  • 10x’s WWI Situps (with staff) OQ

Mary: Done during BC

Numberama: 16

Namerama: Sakrete, Prius, Yo Adrian, Chilly Willy, Defib, High Stick, Swiper, Splinter, Wreck It Ralph, Easy In, Waldo, ItGonBFun, Show Me, Swinger, Kenny G, Greenbags

Pledge and COT – Done

Announcements: Done

Devo: Life can get complicated if we let it. Keep it simple.

Moleskin:  Keeping a BC simple doesn’t mean it won’t be challenging. See “Murph”.