Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Crazy Eight trip to The Teeter

  • When: 20180226
  • QIC: The Colonel
  • The PAX: Double Trouble, Tinker, KY, Cheetah, Defib, The Colonel


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

This is a Monday/Friday Ruck bootcamp

Conditions: 64 degrees- humid

FNGs: No FNGs

COP:  Squats x 10 (IC), TTT x 10 (IC), LBAC x 15 (IC- forward/back), Imperial Walkers x 15 (IC)

The Thang:

Each PAX grab one block each- head out to the Harris Teeter down the road.

Stop periodically and perform Crazy Eights. Eight exercises w/ block, eight reps each, on Q.

  • Kettle Bell swings
  • Goblet squat with overhead press
  • Bent over rows- Right
  • Bent over rows- Left
  • Modified woodchopper- right hip to left shoulder- slow controlled movement
  • Modified woodchopper- left hip to right shoulder- slow controlled movement
  • Curls for the girls
  • Overhead triceps extentions

While rucking to and from the Harris Teeter with a block, stop and perform Crazy Eights throughout the journey (four times).

Image may contain: 5 people, including Brian Obenza, Randy Stewart and Scott Butler, people smiling, outdoor

Mary: No time for Mary

Numberama: 6

Namerama: Double Trouble, Tinker, KY, Cheetah, Defib, The Colonel

Pledge and COT

Announcements: P200 soon, find an event, sign up, and prepare to crush it

Devo: For Devo, click HERE.

Moleskin:  YHC is trying to get back into it after laying off for about 6 weeks due to issues related to a heart attack just over a year ago. Good to be cleared by the cardiologist but a challenge getting back into it. Q-ing is a great motivator to get out of the rack in the morning. YHC is so thankful for the PAX and their constant motivation, encouragement, and support.

Down goes Frazier!

  • When: 20180212
  • QIC: The Colonel
  • The PAX: KY, Tinker, Rabbit Ears, What?!, Gruber, (FNG) The Colonel


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

This is a Mon/Fri Ruck Bootcamp.

Conditions: 62 degrees. Humid.

FNGs: Welcome, Gruber!

COP: Squats x 10 (IC), TTT x 10 (IC), Imperial Walkers x 10 (IC), LBAC x 15 (IC- back and forwards)

The Thang:

After warm-up, each PAX collects two blocks and farmer’s carry to sand volleyball pit. Group then performs Dirty Dozen (Tabata).

  • Merkins
  • Imperial Walkers
  • Triceps Dip
  • Shoulder Shrugs
  • Blockee
  • Mountain Climber
  • Squats
  • Curls
  • Overhead triceps extensions
  • Kettle Bell Swings
  • Calf Raises
  • Overhead press

After the Dirty Dozen, split into teams on Sand Volleyball court. Use 10# medicine ball. Throw and catch medicine ball over the net, if the ball hits the ground, the side does 10 pushups. Play for 10 minutes.

After sand volleyball, line up with each PAX carrying a block. PAX in front also carries the medicine ball. As line rucks around parking lot, the man in front throws medicine ball off to the side. Last man runs with his block, grabs medicine ball, and sprints to the front of the line. Rinse and repeat until everyone gets a turn.

Return to blocks and another round of Dirty Dozen until out of time.

 

Mary: no time for mary

Numberama: 6

Namerama: KY, Tinker, Rabbit Ears, What?!, Gruber (FNG), The Colonel

Pledge and COT

Announcements: Beer mile

Devo:  Devotion

Moleskin:  Great time this morning- nothing like a Tabata Dirty Dozen, Beach Medicine Ball game, and Medicine Ball Indian Run to start off the week right. Lessons learned: it’s very challenging catching a medicine ball in the dark when it’s thrown up high to get it over the volleyball net. YHC, took it in the chest a couple of times. One would be surprised at how heavy that 10#s is and it’s hard as a rock. KY found out how hard it was when it hit him in the jaw. He took a standing eight count but shook it off. Looks like we’ve found a fun, new coupon.

A Chilly Farmer’s Carrying Dance with Greta

  • When: 20180116
  • QIC: The Colonel
  • The PAX: Pretzel, Kenny G, Ma Bell, Cookie Cutter, Cliff Hanger (Respect), Waldo, Prius (Respect), Yo Adrian (Respect), Chum, Magic Mike, Splinter, Penny, Day Care, DeFib, Phiona, Rabbit Ears, Sakrete, The Colonel (Respect)


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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: 27 Degrees. Frigging Cold.

FNGs: No FNGs

COP:  Squats x 15 (IC), TTT x 15 (IC), LBAC x 15 (IC- Forward/Back), Imperial Walkers x 15 (IC)

The Thang:

PAX grab a Battle Buddy. Between the two of them, grab 3 blocks from blockpile.

Introduce PAX to Greta- While one PAX does exercises, the other farmer’s carry two blocks to end of parking lot (100 yards), leaves the blocks and runs back to take over reps. The second PAX runs to the blocks and farmer’s carry them back. Rinse and repeat until time’s up.

  • 100 Blockees
  • 200 Curls
  • 300 Squats
  • 400 Flutterkicks

Mary: No time for Mary

Numberama: 18

Namerama: Pretzel, Kenny G, Ma Bell, Cookie Cutter, Cliff Hanger (Respect), Waldo, Prius (Respect), Yo Adrian (Respect), Chum, Magic Mike, Splinter, Penny, Day Care, DeFib, Phiona, Rabbit Ears, Sakrete, The Colonel (Respect)

Pledge and COT

Announcements: Ma Bell needs help moving, work being done on Veterans’ shelter- need skilled labor only. Donate $ for Picasso.

Devo: We don’t know what tomorrow brings- or if we have tomorrow. Check life insurance, health insurance, and living wills. TODAY.

Moleskin: 

  • #RuckForRay
  • Several PAX Rucked in honor of our brother Picasso who is in Intensive Care at the hospital. Ruckers: Ma Bell, Rabbit Ears, DeFib, The Colonel
  • SCS:  Pretzel, Rabbit Ears, Sakrete, Waldo, Cookie Cutter
  • The Trifecta: Double-Down at Bedrock & The Jones (AKA- The “BJ”), SCS, and Rucking: Rabbit Ears 

A Dirty Dozen, Tabata Block Party at Magnitude

  • When: 20180122
  • QIC: The Colonel
  • The PAX: KY, Fish N Chips, Double Trouble, Tinker, The Colonel


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

This is a Mon/Fri Ruck Bootcamp

Conditions: 45 degrees. Cool.

FNGs: None

COP:  Squats x 10 (IC), TTT x 10 (IC), LBAC x 10 (IC)

The Thang:

Each PAX grab two blocks. Farmer’s carry to wiffle ball field.

Dirty Dozen/ Tabata- 20 seconds rest/40 seconds reps

  • Blockees
  • Curls
  • Squats
  • Mtn Climbers
  • Calf raises
  • Triceps Extensions
  • Kettlebell swings
  • Overhead Presses
  • Single arm bent over rows (R)
  • Single arm bent over rows (L)
  • Dips
  • Modified wood choppers (R)
  • Modified wood choppers (L)

Two laps around wiffle ball field and repeat. Ran out of time, had to stop at Dips second time around.

Mary: No time.

Numberama: 5

Namerama: KY, Double Trouble, Fish n Chips, Tinker, The Colonel

Pledge and COT

Announcements: Charlie Post 5k and 15 k, The Oak moved up to April. Mudrun in May.

Devo: Click HERE for link to Devo.

Moleskin:   Tinker has shoulder surgery Thursday so he walked today’s workout. Praise for Picasso’s miraculous improvement. God answers prayers. Enjoyed listening to awesome tunes on blue tooth. 20 seconds flies by and 40 seconds last forever. The farmer’s carry back to block pile absolutely sucked.

Ice Station Zebra @ Magnitude

  • When: 20180101
  • QIC: The Colonel
  • The PAX: Repo, City Slicker, The Colonel


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

This is a Monday/Friday Ruck Bootcamp.

Conditions: Cold. Wind Chill 10 Degrees. #stupidcold

FNGs: None

COP:  Squats x 15 (IC); LBAC x 15 (IC- Forward/Back); Imperial Walkers x 15 (IC); TTT x 10( IC)

The Thang:

Each PAX grab a block. Take a tour of the AO. Every 10 min stop and do Crazy Eights:

Eight exercises with blocks. Eight reps each.

  • Kettle Bell Swings
  • Goblet Squat with an overhead press
  • Single-arm bent-over row (R. arm)
  • Single-arm bent-over row (L. arm)
  • Modified wood-chopper (left hip to right shoulder- slow movement- use core)
  • Modified wood-chopper (right hip to  left shoulder- slow movement- use core)
  • Curls for the girls
  • Overhead triceps extensions

Rinse and repeat until out of time. Head back and stow blocks

Mary: Flutterkicks x 40 (IC)

Numberama: 3

Namerama: Repo, City Slicker, The Colonel

Pledge and COT

Announcements: 3rd Anniversary Convergence and cookout.

Devo:  This Devo is worth the cost of admission:   What this year might hold. 

Moleskin:  Surely the coldest BC of the year. With the combination of the cold (windchill 10 degrees) and a late night for many of the PAX last night (New Year’s Eve), YHC was thrilled to see two other Ruckers ready to ruck before 0500. We found that gripping the blocks was difficult as our fingers quickly became numb. Need better gloves for block work. Bundle up boys, it’s gonna get colder.

12 Days of Christmas Blockfest at Magnitude

  • When: 20171218
  • QIC: The Colonel
  • The PAX: De-Fib, Tinker, City Slicker


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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: Mild. 55 Degrees- humid.

FNGs: None

COP:  Squats x 10 (IC), LBAC (For/Back) x 15 (IC), TTT x 10 (IC), Imperial Walkers x 15 (IC)

The Thang: Grab two blocks each- Farmers Carry to Wiffle Ball field.

  •  1-dozen merkins On Q
  •  2-dozen Imperial Walkers On Q
  •   3 Triceps Dip (w/ blocks) – 4-count IC
  •   4 Shoulder shrugs with blocks- 4- count IC
  •   5 Blockees On Q
  •   6 Goblet squat and overhead press – On Q
  •  7 Single Arm Bent-over rows w/ block- 7 each arm – On Q
  •  8 Modified Wood Choppers (w/ blocks) Right side/ left side- On Q
  •   9 Mtn climbers- 4-count IC
  •   10 Curls for the girls- 4-count IC
  •   11 Kettle bell swings – On Q
  •   12 Flutter kicks 4-count IC

Two laps after first set. Rinse and repeat until time’s up.

Mary: No time for Mary

Numberama: 4

Namerama: The Colonel, De-Fib, City Slicker, The Colonel

Pledge and COT

Announcements: Anniversary party coming up

Devo:  Go Small to Go Big

Moleskin:   Great push by PAX. Listened to some great Christmas tuned during beatdown. Tough farmers carrying back to block pile. The walk is farther than you think.

A Rucking, Blocking, Can’t-feel-my-arms, Modified Dora at Magnitude

  • When: 20171204
  • QIC: The Colonel
  • The PAX: Cliffhanger (Respect), Tinker, KY, The Colonel (Respect)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

This is a Mon/Fri Ruck Bootcamp

Conditions: 45 degrees, clear

FNGs: None

COP:  Squats x 10 (IC), LBAC Forward/Back x 10 (IC), Imperial Walkers x 10 (IC), TTT x 10(IC)

The Thang:

Get a Battle Buddy. Grab two cinderblocks each from blockpile.

Modified Dora:

  • 10 Merkins on block
  • 20 Curls (Single count)
  • 30 Squats (Single count)
  • 40 Flutter kicks (Single count- holding ruck over chest)
  • Farmer’s Carry blocks around gravel parking lot- stay with your Battle Buddy

Rinse and repeat until out of time

Mary: No time

Numberama: 4

Namerama: Cliffhanger (Respect), Tinker, KY, The Colonel (Respect)

Pledge and COT

Announcements: Kiawah Marathon this weekend. Tinker, KY and others doing 20 mile overnight Ruck this Sat. F3 Summerville Christmas party Thursday

Devo: You’re Magnetic

Moleskin:   Great push by the PAX. Enjoyed listening to great tunes on the bluetooth speaker. The time spent carrying the blocks served as 2nd F as Battle Buddies were able to get to know each other a little better as our arms felt like they were going to fall off. Pleasure kicking @ss with Cliffhanger today. Shoutout to KY for carrying 45# in his ruck today!!

Bedrock Dirty Dozen Beatdown or Snowden got a “boo boo”

  • When: 20171128
  • QIC: The Colonel
  • The PAX: Kenny G, Sakrete, Cliffhanger (Respect),Dead wood, cookie cutter, cheech, karolyi, Grits (Respect), Waldo, Snowden, Chilly willy, Yo Adrienne (Respect), Prius (Respect), Ma Bell, Day Care, DeFib, Penny, Wambach, City Slicker, Rabbit Ears, The Colonel (Respect)


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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 Degrees. Clear

FNGs: None

COP:  SSH x 25 (IC), Squats x 15 (IC), TTT x 15 (IC), Imperial Walkers x 15 (IC), LBAC Front/Back x 15 (IC)

The Thang:

Get a Battle Buddy- hustle to Block pile, each grab two blocks. Tabata timed workout. 40 seconds exercising, 20 seconds rest.

The Dirty Dozen

  1. Blockees
  2. SSH
  3. Curls
  4. Squats
  5. LBCs
  6. Merkins
  7. Kettlebell swings
  8. Overhead Presses
  9. Shrugs
  10. Mtn climbers
  11. Flutterkicks
  12. Triceps Extensions

Farmer’s carry blocks around gravel parking lot. Stay with Battle Buddy. Rinse and repeat until time’s up. Stow blocks.

Mary: No time.

Numberama: 21

Namerama: Kenny G, Sakrete, Cliffhanger (Respect), Deadwood, Cookie Cutter, Cheech, Karolyi, Grits (Respect), Waldo, Snowden, Chilly willy, Yo Adrienne (Respect), Prius (Respect), Ma Bell, Day Care, DeFib, Penny, Wambach, City Slicker, Rabbit Ears, The Colonel (Respect)

Pledge and COT

Announcements: Kiawah Marathon coming up. Can continue to give to the Oak

Devo: Man, What’s the Point?

Moleskin:   Rabbit Ears and City Slicker left immediately for a Double Down at The Jones. Great to see the running machine Snowden at Bedrock! He’s making the rounds of all the AOs to spread Running Cheer throughout the land. Snowden also shared the boo boo he received during the workout. Apparently the blocks don’t agree with him.

The PAX enjoys the music provided through a bluetooth speaker during the beat down. This time, YHC played his Running list which included a Celine Dion tune. Much ball-busting ensued (and rightly so). YHC will improve the music choices for the PAX. Good push by all.

Toting blocks to Clarence Carter’s “Strokin'”

  • When: 20171120
  • QIC: The Colonel
  • The PAX: Prius (Respect), KY, Rabbit Ears, Tinker, The Colonel (Respect)


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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: 35 degrees. COLD!!

FNGs: None

COP:  Squats x 15 (IC), TTT x 10 (IC), Imperial Walkers x 15 (IC), LBAC- Forward/Back x 10 (IC)

The Thang:

Each Pax collects two cinder blocks and farmer’s carry to the wiffle ball field.

Two rounds of Dirty Dozen using Tabata timer. 20 seconds rest, 40 seconds exercise

With block(s)

  • Merkins- on block
  • SSH
  • Curls for the girls
  • Squats- w/ block
  • Shoulder shrugs
  • Overhead triceps extensions
  • Kettlebell swings
  • Overhead presses
  • Modified wood chopper-  block right hip to left shoulder
  • Modified wood chopper-  block left hip to right shoulder
  • Mountain climbers- on block
  • Tinker toes- Calf raises holding block each hand

Take a lap around field then repeat. Farmer’s Carry blocks back to block pile.

Mary: No time for Mary

Numberama: 5

Namerama: Prius (Respect), KY, Rabbit Ears, Tinker, The Colonel (Respect)

Pledge and COT

Announcements: The Oak this weekend.

Devo: Reflect on what/who we’re thankful for. Reach out to those we’re thankful for and let them know via email, phone, letter, or in person

Moleskin:  YHC enjoys playing some tunes on the blue-tooth speaker. We listed to some classics. Everything from The Eagles, to Jim Croce, to Clarence Carter. Today’s group consisted of two AARP members and 3 young uns. The young uns had never heard Clarence Carter’s classic, Strokin’. Tough workout endured with great company and classic music.

Like throwing a hotdog down a hallway

  • When: 20170801
  • QIC: The Colonel
  • The PAX: Magic Mike, Wambach, Speedo, High Stick, Fish N Chips, Bengay, City Slicker, Ramrod, Splinter, Tuner, Kenny G, Ma Bell, Chilly Willy, Show me, Pavilion, Swinger, Rabbit Ears, Waldo, Serena (Respect), Pyle, Day Care, Yo Adrian (Respect), Prius (Respect), Chum, Sakrete, The Colonel


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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: Coolest temps this summer!

FNGs: Welcome Ben Gay

COP:  SSH x 35 (IC), TTT x 15 (IC), LBAC- (forwards and backwards) x 15 (IC), Imperial Walkers x 20 (IC)

The Thang:

Each PAX grabs two blocks and gets with a Battle Buddy for Usain Bolt. First set of Battle Buddies, call out an exercise for PAX while they Farmer’s Carry blocks around parking lot. PAX enjoyed classic tunes during the exercise.

Mary: No time.

Numberama: 26

Namerama: Magic Mike, Wambach, Speedo, High Stick, Fish N Chips, Ben Gay, City Slicker, Ramrod, Splinter, Tuner, Kenny G, Ma Bell, Chilly Willy, Show me, Pavillion, Swinger, Rabbit Ears, Waldo, Serena (Respect), Pyle, Day Care, Yo Adrian (Respect), Prius (Respect), Chum, Sakrete, The Colonel (Respect)

Pledge and COT

Announcements: Convergence at Coastal Center this Saturday.

Devo: Heard God through others? Click HERE.

Moleskin:   Lots of mumble chatter this am, especially when the first Battle Buddy group (Speedo & Magic Mike) had the PAX do blockees while they took their sweet time farmer’s carrying their blocks around the parking lot. PAX enjoyed classic tunes on the bluetooth speaker. As YHC realized we would run out of time, two battle buddy groups starting farmer’s carrying. For the final turn, all groups who hadn’t gone twice, farmer’s carried while the remainder performed the exercise.

Overheard during the workout- names withheld to protect the guilty:

  • PAX 1: I was watching a show where they tighten loose “vaginas” (used a different word). After much hootin’ and hollerin’
  • PAX 2 referred to sex w/ a loose “vagina” like throwin’ a hotdog down a hallway

Never a dull moment at Bedrock.

(Inserted photo shows Fish n Chips avoiding flutter kicks while critiquing form. Someone give that man a clip board)