Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Sweatfest 2022

  • When: 20220524
  • QIC: Waldo
  • The PAX: Easy In, Manana, Old D


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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 & muggy

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x30 IC; LBAC (forward & backward OYO); SSH x15 IC

The Thang:
-Mosey to the small wall, but took a slightly longer route, going down to the scoreboard first.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x 20 on Q.
-Head to the parking lot by the fire station, sumo squatting most of the way.
-At the parking lot, do 5 jump squats on one side of the loop, run to the other side, do 10 high knees IC, run back…rinse and repeat for 10-15 minutes.
-Head back to the small wall, lunge walking most of the way.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x20 on Q.
-Mosey to the bridge…Incline merkins x10 IC; Dips x10 IC; Incline merkins x10 IC.
-Mosey back to the flag

Mary: Slow LBCs x25 IC; Slow heel taps x25 IC

Numberama: 4

Namerama: Easy In, Manana, Old D, Waldo

Pledge and COT

Announcements: Memorial Day workout this Saturday.

Devo: Being well-rounded just for the sake of being well-rounded isn’t always useful.  Identify your strengths and keep improving those.  There’s nothing wrong with working on your weaknesses as well, but pick your battles.  Your time is limited so you can’t be good/great at everything.

Moleskin: I did not have much energy this morning, but had already planned on a cardio heavy workout.  And the humidity was very high, so it was a SweatFest.  But all in all, I thought it was a good beatdown, and we got some good work in.

Not Quite the Swamp Fox

  • When: 20220503
  • QIC: Waldo
  • The PAX: Easy In


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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: Upper 60s…humid

FNGs: None

COP: SSH x15 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC (forward & backward OYO)

The Thang:
-At the yield sign of the circle, do 20 hand-release merkins and 20 bobby hurleys OYO.
-Run to fire hydrant down the street.
-At the fire hydrant, do 20 squats and 20 V-ups OYO.
-Run back to the yield sign.
-Rinse and repeat until around 5:40

Mary: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Ray Charles x25 IC

Numberama: 2

Namerama: Easy In, Waldo

Pledge and COT

Announcements: Beast Fortnight is ongoing.

Devo: Being inventive is a great skill, and often useful.  But sometimes there is no need to reinvent the wheel.

Moleskin: With Beast Fortnight going on, I wasn’t expecting a big crowd, but was happy that Easy In showed up to hold me accountable.  I didn’t want to completely copy the Swamp Fox (the Ditch’s fitness challenge, which is where Beast Fortnight was being held today), but I wanted to do something similar.  Luckily I found a backblast from Sofia in which he had done a deconstructed Swamp Fox workout, which I more-or-less copied.  It was still challenging, and allowed Easy In and I to participate in spirit with the guys who were at the Ditch today.

4 11s = 44

  • When: 20220421
  • QIC: Waldo
  • The PAX: Easy In, Pretzel, Floppy


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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: Low-50s…pretty great

FNGs: None

COP: SSH x44 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC (forward & backward OYO)

The Thang:
-We did four sets of 11s, with one set of exercises done at the entrance to the parking circle, and then running to far side of the entrance to the dirt parking lot to do the other set of exercises…
-11s #1 – started with 10 Merkins (single count) on one end and 1 Shoulder Taps (IC) on the other (and then decreasing Merkins by 1 and increasing Shoulder Taps by 1 until it we got to 1 Merkin and 10 Shoulder Taps).
-11s #2 – started with 10 LBCs (IC) on one end and 1 flutter kick (IC) on the other (and then decreasing LBCs by 1 and increasing flutter kicks by 1 until we got to 1 LBC and 10 flutter kicks).
-11s #3 – started with 10 squat jumps (single count) on one end and 1 monkey humper (IC) on the other (and then decreasing squat jumps by 1 and increasing monkey humpers by 1 until we got to 1 squat jumps and 10 monkey humpers).
-11s #4 – started with 10 SSHs (single count) on one end and 1 set of high knees (IC) on the other (and then decreasing SSHs by 1 and increasing high knees by 1 until we got to 1 SSH and 10 high knees).

Mary: None…ran out of time

Numberama: 4

Namerama: Easy In, Pretzel, Floppy, Waldo

Pledge and COT

Announcements: Star 12 Ruck on April 23.  Saturday workout is at Tectonic.  Beast Fortnight is coming up at the start of May.

Devo: Make sure to get rest/vacation and try to do everything possible to disconnect.  The work will be there when you get back.

Moleskin: For my 44th birthday, I wanted to come up with a workout that wasn’t just 44 reps of an exercise (though we did start with that with the SSHs).  Luckily, 44 is divisible by 11, so I figured we could do 4 sets of 11s.  The problem was, I had no idea if the timing would work…somehow, we managed to complete all four sets, and finish exactly at 0545…good planning? dumb luck?  I’m not sure, but I’m glad it worked out, and it seemed to be a good/challenging workout for the four of us in attendance.

March Madness in April

  • When: 20220405
  • QIC: Waldo
  • The PAX: Easy In, Old D, Manana, Placebo


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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: Mid-50s…pretty great

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x10 IC; LBAC (forward & backward OYO); Run around dirt parking lot.

The Thang:
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left.  Repeat a handful of times on Q.
-Run to the bridge OYO, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups), and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x5 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 5 shuffles or so.
-Round-About 11s….Starting on one side of the parking lot do 10 Bobby Hurleys, on the other side do 1 High Knees IC.  Run counter-clockwise around the parking lot to avoid running into each other.  Decrease the Bobby Hurleys -1 and increase the High Knees +1 on each rep until you get to 1 Bobby Hurley and 10 High Knees IC.
-Mosey back to the small wall (with sumo squats for a bit).  Step Ups x10 each leg OYO.
-Mosey back toward the flag, Bernie Sanders across the bridge, and mosey again until the last lightpole on the left, and then sumo squat to the flag.

Mary: Heel Touches x30 IC; LBCs x30 IC

Numberama: 5

Namerama: Easy In, Old D, Manana, Placebo, Waldo

Pledge and COT

Announcements: Easter Convergence on April 16 and Star 12 Ruck on April 23.

Devo: Jealousy is a common component for many issues (both personal and interpersonal).  Try to realize when that is what is driving your problems.

Moleskin: This is an old workout that I did that I enjoyed, so I brought it back, as it is a good test of agility, conditioning, and also is a great leg workout.

Bedrock Block Party

  • When: 20220322
  • QIC: Waldo
  • The PAX: Manana, Easy In, Swamp Fox


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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: Upper-40s…comfortably cool

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
Each man grabbed a block, and we also grabbed one extra block, and gathered at the yield sign at the traffic circle by the flag.

We each take a turn farmer’s carrying two blocks around the traffic circle.  While the farmer’s carry is happening, the other three men do a called exercise OYO.  That one exercise continues until all four of us have done a farmer’s carry.  Then we do it again, but change the exercise.  The exercises were:
Block Press
Curls for the Girls
Lawn Mower (switch arms at your discretion)
LBCs

We then leave the extra block behind while we each carry our block to the wiffle ball field.

At the field we do the following:
At home plate, 5 blockees.
Leave your block at home plate, then burpee broad jump to first base.
At first base, 10 merkins.
Bear crawl from first base to second base.
At second base, 15 squats.
Sumo squat from second base to third base.
At third base, 20 LBCs (single count)
Run around the circle and return to your block.
Repeat.

After a couple of rounds, we ran out of time and returned to the flag and stowed the blocks.

Mary: Figure Four Reverse Crunch x15 on Q (right leg over left knee, then switch legs); Heel Touches x30 IC; Flutter Kicks x10 IC

Numberama: 4

Namerama: Manana, Easy In, Swamp Fox, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.

Devo: We tend to lean on our strengths, but you can’t neglect your weaknesses.

Moleskin: I’m getting back into the Q rhythm after a few months off, and realized I can’t just keep doing legs/abs workouts.  So this was a more upper-body oriented workout than I normally do, with a little bit of leg/ab work thrown in.  Overall, it seemed to be a solid all-around workout.

Return of the Squatro

  • When: 20220315
  • QIC: Waldo
  • The PAX: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, Manana


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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: Mid-40s…comfortably cool

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Imperial Walkers x10 IC; Squats x4 on Q; LBAC forward & backward OYO; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the speed limit sign
-Merkins x5 on Q
-Jailbreak to the bridge
-Incline Merkins x10 on Q
-Dips x10 on Q
-Backwards run across bridge
-LBCs x30 IC
-Lunge walk to baseballs
-Ray Charles x 20 IC
-Sumo Squat to small wall
-Step Ups x10 each leg on Q
-LBCs x30 IC
-Mosey to bridge
-Monkey Humpers x20 IC
-Run backwards across bridge
-Mosey to lightpole near traffic circle
-LBCs x30 IC
-Jailbreak to blocks
-Curls for the Girls x15 on Q

-Stow Blocks

Mary: LBCs x30 IC

Numberama: 6

Namerama: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, Manana, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.  Saturday workout is at Tectonic

Devo: Being prepared is important, but it is also important to be adaptable, flexible, and nimble, as your plans can be great, but life can still throw you curveballs.

Moleskin: I hadn’t Q’d in over 5 months (a mix of injury rehab, burnout, laziness, etc), but realized I needed to step up again to help lead the great men of Bedrock.  I recycled one of my old favorites, the Squatro…and it seems to always get good reviews as a great leg workout, and I through some ab exercises and a bit of upper body as well.

A Bedrock Rerun

  • When: 20211007
  • QIC: Waldo
  • The PAX: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, Old D


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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 and muggy, but luckily not raining

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; lunge walk around the circle

The Thang:
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about 30-45 seconds
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Step ups x10 each leg OYO; Squats x15 on Q; Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC; run around dirt parking lot
-At the flag: Reverse Tempo LBCs x10 IC; Tempo LBCs x10 IC

Mary: None…did enough LBCs during the workout that Mary wasn’t needed

Numberama: 7

Namerama: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, Old D, Waldo

Pledge and COT

Announcements: Bedrock will host this week’s rotating Saturday workout.

Devo: Debates can be fun, but if they cause you angst or anger, then what’s the point?

Moleskin: It was time for an ab/leg workout, and I found one that I made up a year ago, and decided to give it another run…This is a workout that fits perfectly into the 45-minute timeslot and gives your legs and abs a great workout.

The Snips Merry-Go-Round

  • When: 20210923
  • QIC: Waldo (Snips as Co-Q)
  • The PAX: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three's Company, Chum


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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: Low 60s, clear, perfect (though with some standing water from all the rain earlier in the week

FNGs: None

COP: SSH x15 IC; Don Quixote x15 IC; LBAC x15 IC forward & backward; Overhead Claps x15 IC; TTT x15 IC

The Thang:
-Indian run to the whiffle ball field, going the long way around.
-Split into 5 groups.  4 of the groups will start at a different base while the 5th group starts as the runners.
-The pax that are running will take one lap around the field, while they are doing that, the pax at home plate are doing flutter kicks, the pax at 1st base are doing burpees, the pax at 2nd base are doing LBCs, and the pax at 3rd base are doing merkins.
-Once the runners complete their lap, everyone rotates…the runners go to home, home goes to 1st base, 1st base goes to 2nd, 2nd base goes to 3rd, and the men at 3rd base become the runners.  Continue this rotation until around 5:35.
-Mosey back to the flag.

Mary: LBC x30 IC; WWI situps x20 on Q; American Hammers x10 IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three’s Company, Chum, Snips, Waldo

Pledge and COT

Announcements: Saturday workout is at Fault Line.

Devo: Taking on a new leadership role can be scary.  Yes, you may make some mistakes, but if people were encouraging you to take on that role, then they have faith in your ability to do it…but if you wait until you personally feel like you are ready, you may never make the leap.  So sometimes you have to take the risk and go out and lead before you feel like you are ready.

Moleskin: It’s always exciting when somebody steps up to co-Q for the first time.  Snips has been a regular at Bedrock since December, and finally took the leap to lead for the first time this morning.  He had to deal with the first co-Q jitters, the classic Fish N Chips stalling tactics, and some solid mumble chatter, but he handled all of that well and led us through a good workout.  I look forward to what he’ll bring to the Q table going forward.

Figure 8s

  • When: 20210902
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana


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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, but not quite as humid as we had been used to…And dry..no puddles around the park today.

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Mosey to big picnic pavilion
-Tricep Dips x15 on Q; LBCs x20 IC; Box Jumps x10 OYO
-Mosey to whiffle ball field
-At the field, we did a figure 8 type movement.  Run a lap around the field; At home plate, merkins x5; Bear crawl to first base; V-ups x5; Mosey to pitchers mound; Burpees x5; Mosey to third base; Squats x5; Lunge walk to 2nd base; WW1 Situps x5; Mosey to pitchers mound; Burpees x5; Mosey to Home plate.
-Repeat that cycle until 0540…increasing the reps by 1 each time you go through the cycle (except the burpees, those always stay at 5)
-At around 0540, gather at the pitchers mound; Monkey humpers x15 IC.
-Mosey back to the flage

Mary: LBCs x42 IC

Numberama: 10

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  September 11th convergence @ Nexton. Get in touch w/ Pretzel if you’re interested in SpeedForNeed.

Devo: Never underestimate the power of a sincere apology.

Moleskin: A good workout is only as good as you can communicate it…and I probably had a few too many steps in my Figure 8 routine, but luckily after one round, most of the pax seemed to have the pattern down.  Overall, it was a solid workout, and the mumble chatter was great as always.  I also passed along the AOQ duties to Manana, who I’m sure is going to lead Bedrock well.  It’s been a pleasure leading the Country Club for the last 19 months.

A Tabata for Arms

  • When: 20210824
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips


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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: Typical summer morning…warm and muggy and a bit foggy too

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab 2 bricks each
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Curls w/ the bricks.
-Mosey to the bridge (carrying bricks), Tabata #2 – Dips.
-Mosey to the far parking lot (carrying bricks), Tabata #3 – OH Press.
-Mosey to the small wall (carrying bricks), Tabata #4 – Incline Merkins.
-Mosey to whiffle ball field (carrying bricks), Tabata #5 – Tricep Extensions.
-Mosey to smaller pavilion (carrying bricks, Tabata #6 – Curls w/ the bricks.
-Mosey back to flag & stow bricks

Mary: LBCs x25 IC; Heel Touches x25 IC

Numberama: 7

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at FaultLine this week.  Get in touch w/ Pretzel if you’re interested in SpeedForNeed.  Sept. 11 Convergence at Nexton.

Devo: Be prepared…whether it is to fill in to Q or for whatever else life throws at you.  Be mentally & physically ready.

Moleskin: I had done an all-leg tabata back in July, so I decided to do an arm version of the workout today.  The bricks were a bit underwhelming on the first set of curls, but they started feeling heavier as the workout went along.