Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Gotta love a nicely maintained landing strip

  • When: 20210428
  • QIC: Pretzel
  • The PAX: Woody, Cold Cut, Microwave, Placebo, Pretzel, Major Dad


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Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to Oak View Way (the long way, roughly .8 miles) to keep the group together. Once there, the PAX discovered that YHC had already been hard at work, placing 12 glowsticks along the curb at roughly 40-foot intervals. One of the PAX noted it looked like a landing strip. At the first glowstick, Partner 1 ran to the second glowstick and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third glowstick and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach the last glowstick. Return to the first glowstick the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo

Caffeine, weapons, booze and drugs

  • When: 20210420
  • QIC: Pretzel
  • The PAX: Grits, Microwave, Placebo, Jingles, Flo, Hospice, cannoli, Goose, Hot Spot, Old Flame, High Stick, Stalker, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Muscadine, Pretzel


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Nineteen dudes did some window shopping along Richardson Square at Seismic on Tuesday, April 20. Turns out there’s a lot of ways you can get into carious kinds of trouble along our picturesque Little Main. What’s your poison? Caffeine? Pills? Alcohol? Axes? You can have it all. Here’s how it all went down.

Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to the square to keep the group together. Once there, at the first street light by Cuppa Manna, Partner 1 ran to the second street light and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third street light and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach Guerin’s Pharmacy for a total of 13 street lights. Return to Cuppa Manna the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO for 2.5 minutes of Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo

 

Fault Line brick….house

  • When: 20210412
  • QIC: Pretzel
  • The PAX: Peg, Mullet, Caterpillar, X-Ray, AED, Pretzel


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Fault Line. Monday, April 12. Five men joined me for some shenanigans with bricks and running. We Dora’ed, we mini Dora’ed, and we Usain Bolted. It was a quality time with quality men.

Again, I can’t upload an image so here’s a picture of a guy getting kicked in the junk.

Conditions: Low 60s, clear. Real nice.

COP

SSH x2

TTT x 10

Imperial Walker x 10

LBC x 10

The Thang

Dora: Two bricks per person and head to the road. Partner up for a Dora. Running partner runs with his bricks.

100 overhead claps

200 darnits (dammits, but with bricks instead)

300 squats (or lunges)

 

Mini Dora: 50/100/150

 

Return bricks, head to flag for Usain Bolt. Two minutes of Mary to close.

In the land of the Country Club, the one-armed man will lead them

  • When: 20210410
  • QIC: Pretzel
  • The PAX: Fish & Chips, Show Me, Sakrete, Placebo, Motherboard, Sugar Mountain, Microwave, Muggsy, Threes Company, Pretzel


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Bedrock. Saturday, April 10. The one-armed man led a musically-accompanied workout, giving the PAX free reign to choose their own exercises if desired. Since I was fairly confined to core and lower body I wanted others to have the option of mixing in some upper body. A different exercise for each song, with a lap around the gravel parking lot when you need a break.

I can’t upload a picture so here are some wieners.

Conditions: Clear, 60. Great weather.

COP

SSH x 2

Umm…some other stuff. Probably Imperial Walkers. Maybe Don Quixotes. Likely Through-the-Tunnels.

The Thang

Teen Angst (What The World Needs Now) – Cracker

Squats

 

Super Bon Bon – Soul Coughing

LBCs OR Merkins

 

(Can’t You) Trip Like I Do – Filter/The Crystal Method

Overhead clap OR Overhead press

 

Resignation Superman – Big Head Todd and the Monsters

Low Plank

 

People Who Died – Jim Carroll Band

Heels to Heaven

 

Take The Time – Dream Theater

Lunges OR Curls

 

Slither – Velvet Revolver

Freddie Mercuries

 

Brothers Gonna Work It Out – Public Enemy

Big Boy Sit-Ups

 

Root Down – Beastie Boys

Pickle Pounders

 

Revelations – Audioslave

Calf Raises

 

Celebrity Skin – Hole

Tricep Extensions OR Sumo Squats

 

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


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The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.

My arms are tired

  • When: 20200924
  • QIC: Pretzel
  • The PAX: Floppy, Swinger, Sugar Mountain, Splinter, Old Flame, Chum, AC/DC, Mad Dog, HO-Spice, High Stick, Fish & Chips, Defib, Spooky, EZ-In, Gruber, Sakrete, Pretzel


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This one seemed to be more of an upper-body smokefest than I anticipated when drafting it up in the Q Cave. I’m still not sure why. But it was. Whatever the reason, 17 men seemed to be in consensus on that fact at Bedrock on Thursday.

Conditions: Cool and dry. Lovely.

COP

  • SSHx2
  • Mtn Climber x 10
  • Imperial Walker x 10
  • LBACs

The Thang

Head out of the Country Club and hit the trail along Dorchester Road to the Marshalls parking lot. Partner up for a Dora 1-1-1-1 (100 merkins, 100 Carolina Dry Docks, 100 merkins, 100 Carolina Dry Docks). We then executed a Usain Bolt, where inexplicably many of the PAX chose more merkins. Return to the CC via the trail for Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man.

Devo: How do we better execute F3’s mission to be a group that is open to ALL men?

Two Things That Don’t Work In The Rain

  • When: 20200917
  • QIC: Pretzel
  • The PAX: Sugar Mountain, Streing Bean, Dorothy Mantooth, Defib, Pretzel


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The men of The Jones gathered in the gloom for the second round of a sampling of the greatest music to grace God’s Earth: MY music. Eight soul-stirring, flannel-inspired odes to the 90s.  There was rain.

Conditions: Cloudy, mid 70s at the start. Rain started about halfway through and got steadily stronger.

Once again, douchebaggery prevents Macklemore from being represented in my playlist.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a run partway around the track to the concession stand and back.

  • Wax Ecstatic (To Sell Angelina): Lunge with blocks
  • Teen Angst (What the World Needs Now): Overhead Press
  • Julie Paradise: Dammits
  • Bittersweet: Squats with block
  • Porch: Curls for Milton’s Wife
  • Unglued: Sit-up Press with Block
  • Dam That River: Calf raise with block
  • Jesus Christ Pose:Tricep extensions

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

Killer Tunes, Bro

  • When: 20200825
  • QIC: Pretzel
  • The PAX: Borland, Sakrete, Repo, Sugar Mountain, High Stick, Waldo, AC/DC, Peg, Floppy, EZ-In, Splinter, Mayhem, Pretzel


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The men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.

Macklemore was not featured in my playlist due to his being a huge, untalented douche.

Conditions: Cloudy, mid 70s.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.

  • Welcome To The Jungle: Overhead Press
  • Kickstart My Heart: Dammits
  • Machinehead: Monkey Humpers (no block)
  • Hey Man Nice Shot: Curls for the Girls
  • Starseed: Freddie Mercurys (no block)
  • Midlife Crisis: Squats with Blocks
  • She Sells Sanctuary: Merkins (on block or off – PAX choice)
  • Enter Sandman: American Hammers (no block)
  • Sabotage: Lunges with Blocks

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