Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The day we did not do Thunderstruck at Bedrock!!!!

  • When: 20190514
  • QIC: Sugar Mountain
  • The PAX: Sugar Mountain, Splinter, Easy In, Defib, Wreck It Ralph, City Slicker, Flanders, Chum, Swinger, Manana, Waldo, Snooki, Loose Nuts,


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FNG: None

Weather: 55 and great

COP:

Side Startle HOP X 20 IC

Imperial Walkers x 20 IC

Mountain Climbers x 20 IC

Little Baby Arm Cycles YOY

Run to the ball fields as fast aS YOU CAN

The Thing

7’s and 11’s from Hell

Round 1 11’s Burpees/ Murkins with 3 links of running in between (Links is from one side line to the other)

Round 2 7’s One leg squats (first right then left) /Carolina Dry Docks with 2 links run in between

There were 4 ruckers they were instructed to give up their rucks and give them to someone that has never carried a ruck.  Experience for some of the new guys.

Return to the flag as fast as possible.

Mary

Plank for 1 minute, Monkey Humpers x 20 IC, Plank for 1 minute, Lazy Boys for 30 seconds, Flutter Kicks x 30 IC, Plank for 1 minute

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Weather: Nice 68 deg

FNG: None

COP:

TTT x 10 IC

Don Quixote x 10 IC

SSH x 10 IC

Mountain Man Poopers x 10 IC

Mountain Climbers x 10 IC

Jog and retrieve a block Gather at the Horseshoe Pits

The Thing

The 7’s PAX were directed to do Burpees on one end and then overhead press on the other. Work from 6 burpees to 1 and 1 overhead press to 6. Move in between by doing Sumo Squats

The 11’s Pax were directed to do 10 tricep dips on one side and then 1 curl for the girls on the other. Work until you are at 1 tricept dip and 10 curls. To move in between PAX would run 3 links of the pits.

Mary

Partner pull ups x 10 down to 1

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We build walls and we tear them down



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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Cool but nice 53 deg

FNG: Loose Nuts (Steve Dasinger)

COP

TTT x 10

Don Quixote x 10

Hill Billy’s x 20

Mountain Man Poopers x 20 

Arm Circles OYO

The Thing

Each one grab 2 bricks and a block and head to the Wolfe ball field

Build a wall

Start with the foundation 

Blockiees  x 10 

Bear crawl with block to other side 

Run back 

PAC calls next exercise 

Bear crawl with bricks to blocks and build wall 

Run Back

Continue until wall is built 

PAX called a variety of exercises and created a great workout

Mary 

Pickle pounders

Snow Angles 

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DEVO:

“I Just Kept Running”



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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 63 deg and beautiful

FNG: None

COP 

SSH x 10 IC

TTT x 10 IC

Don Quixote x 10 IC

Mountain Climbers x 10 IC

1 lap as fast as you can

Stay lined up how you finish 

The Thing

Number off into 2 groups 

Indian Run opposite directions around AO

Repeat with 10 mountain climbers at each corner 

Repeat with 10 hand release murkins at each corner

Repeat with 10 imperial walkers at each corner

Move to the horse shoe pits

Step ups x 20 each leg

One leg squats x 20 each leg

Mary 

Flutter kicks 

Heal taps 

Pickle pounders 

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DEVO: What do you think God thinks about you? He loved you enough that he created you in His imagine and gave His Son. He loves you and is not out to get you.

This months running of the Shark



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Warm ups

10 links Freestyle

4 links of each Motor boat, nothing but arms, fist pullers, beer can holders, and one arm swim.

The Shark (as mant as you can get in in 20 minutes)

4 Links of the following: Freestyle, Breast Stroke, Butterfly,

10 wall push ops in between each set of swim styles.

Tread water for 5 minutes

Up downs Start at 1 and work our way up to 5

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BOM

Better Together!!



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Weather: 43 deg and nice

FNG: None

This is the second month in a row that YHC has signed up to Q when the Swmpfox was to be run. We modified to what I had prepared.

COP

TTT x 10 IC

Don Quixote x 10 IC

Arm Circles 

In close Squats x 20 OQ

Normal Squats x 20 OQ

Out Wide Squats x 20 OQ

Diamond Murkins x 10 OQ

Normal Murkins x 10 OQ

Out Wide Murkins x 10 OQ

The Thing 

The Group workout 

(Divide PAX into 2 groups)  

Partner pull ups 10 down 1 

Tunnel of love 

Shoulder Taps while other hold plank 10 down 1 

Indiana Bear Crawl 

Group sit-ups 10 down to 1

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Pledge

BOM

Devo: We are better together. Keep pushing the men around you to be better.

Bedrock took on March Madness



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Weather: Nice 50’s

FNG: None

Bedrock is growing and it is a fun place to Q.

COP

TTT x 10 IC

Don Quixote x 10 IC

Runners Stretch

Flying Sun God arm stretch x 10 each way 

Mountain climbers x 20 IC

The Thing ( PAX will face off doing an AMRAP of exercises until one cannot do any more. At that time they will run to the light pole and back. The winners advance to the front of the line while the looser goes to the back. The only thing I would do differently would put a timer on the AMRAP and count the number of reps.)

Bracketology 

Each pax get a block. 

Head to head 

Number off groups 1 & 2’s 

Face off

ARMRAP with run after each

Overhead Press

Curls for the girls

Block murkins

Block Sit-ups

Block Squats

Mary

LBC x 50

Plank 

Leg lifts x 50 

Plank 

Flutter kicks x 50 IC

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Is that your Tooth??



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Weather: Nice 55 deg

FNG: none

That’s right Wing Nut was there who is the 2.0 of Master Load. Just as we started Wing Nut had a weird look on his face. At that time he pointed out he had just pulled out his loose tooth. There is a first time for everything.

COP 

TTT x10 IC

Don Quoitoe x 10 IC

Mountain Man poopers x 20 IC

LBAC x 10 each way

Mr Miyagi x 10 each way IC

The Thing 

Grab Block and head to End of parking lot next to road

Q would call the exercise and then the PAX would lead the exercise. Small Q training.

Round 1 

Tricep extension x 10

Block thrusters x 20

Curls for the girls x 30 IC

Run to end of road and come back

Round 2 

Blockins x 10 

Left arm murkins x 10 

Right arm murkins x 10

Run to end of road and come back

Round 3 

Wood choppers x 10 each side 

Block swings x 20 

Overhead press x 30 

Run  to end of road and come back

Mary 

Bear crawl Indian crawl

Partner pull ups count downs 10 to 1 

Pledge

Namarama

Announcements

BOM

Devo: There are things that you cannot do alone. You can try but without a brotherhood you will not make it to the finish line. The P200 teaches us that it takes more than just yourself to get to the end. F3 really does matter.

The Shark Revised

  • When: 20190208
  • QIC: Sugar Mountain
  • The PAX: High Stick, Speedo, Cisco, Hard Drive, Smokey


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Wet its a pool

FNG None

Warm ups:

10 links freestyle

4 Links: Motor Boat, Close Fist, Zipers, One arm,

The Shark:

4 Links Freestyle

10 Wall Push Ups

4 Links Breast Stroke

10 Wall Push Ups

4 Links Butterflys

10 Wall Push Ups

As many round as you can in 20 Minutes

Up downs and tread water last 10 Minutes

Announcements

Pledge

BOM


Valentines Day 4 Corners of Love

  • When: 20190214
  • QIC: Sugar Mountain
  • The PAX: Smokin, Milton, Adjustment, Grits, Flo, Splinter, Vertusie, Space Cowboy, Fanny Pack, Shute, Boll Weevil


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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Cold 35 deg

FNG: None

COP 

TTT x 10 IC

Don Quixote x 10 IC

Hillbilly x 10 IC

Flying Sun Gods sobriety style x 10 IC each Leg

Mountain Man Poopers x 10 IC 

The Thing Partner up based on height 

Move to Log pile and get log

4 corners of love

Move around the block 

Corner 1 

    Log sit ups x 30

     Move: lunges to corner, sprint back get log and move to next corner

Corner 2 

    Log Squats x 30 

        Move: Partner Carries

Run back get log to half way other man carries to other corner and then run back to get log to corner

Corner 3 

      Over head log press x 30 

      Move:  Bear Crawl 

Run back get log and move to corner 

Corner 4

      Inclined Murkin x 30 

    Move: Hog Humpers to half way run to log move log to half way point and the hog humpers to next corner 

Stow Logs

Mary: No Time

Announcements

Pledge

BOM