Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Uno, Dos, Tres, Squatro

  • When: 20201020
  • QIC: Waldo
  • The PAX: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo


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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-60s & muggy

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Mountain Climbers x15 IC; Squats x4 on Q; LBAC forward x12 IC & backward x12 IC; 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):

-Burpees x10 OYO (punishment for no flag present at the 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
-Sumo squat to the speed limit sign
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the fire hydrant
-Merkins x5 on Q
-Go to the pavilion
-Merkins x5 on Q
-Incline merkins x10 on Q
-Step Ups x10 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Step Ups x7 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Return to blocks

-Blockees x5 OYO

-StowBlocks

Mary: Ray Charles x25 IC; Squatro; Slow motion LBCs x20 IC (4 count up and 4 count down)

Numberama: 12

Namerama: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo, Waldo

Pledge and COT

Announcements: Fault Line will host this week’s rotating Saturday workout.  Repo announced a 420 mile Swamp Fox run; Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Be ready…be prepared.  You never know when you’ll have to fill in.

Moleskin: This workout was inspired by my 5-year old son, who insists that the number 4 in Spanish is pronounced Squatro.  So I decided to use that to come out with a workout where we’d do 4 squats after pretty much any activity during the BC.  Overall, I think it went pretty well.

Maybe she was searching for a contact lens

  • When: 20201015
  • QIC: Waldo
  • The PAX: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, Defib


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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: A little muggy, but not too bad.

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward and backward OYO

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 12

Namerama: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, Defib, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Ruck for Hunger on November 21.

Devo:  No formal devo…just remember the Bedrock motto.

Moleskin: Grits crushed the Cardiac, getting in 17 rounds.  Was a good push by all of the men there, and as always, the 2nd F was great during the workout…As for the title of this backblast?  You had to be there…

Perfect Timing

  • When: 20201001
  • QIC: Waldo
  • The PAX: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger


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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: Perfect workout weather…upper 50s, clear

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC & backward x12 IC; 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 a minute
-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: 10

Namerama: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  St. Paul food drive on Oct 10.  Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Social media isn’t mandatory to participate in…I’m not saying to avoid it, it has its place…but there’s no requirement to participate at all, or to respond to every discussion.  Pick and choose your battles wisely…understand the ramifications of participating (even if you what you say is true, it doesn’t mean it is necessary to say).

Moleskin: My shoulder has been giving me some problems, so I decided to do an ab/leg workout.  I’m not sure if I invented the Tempo LBC, but I felt that slowing down the LBC makes it a bit more effective (and that may be just perception…I’m not a pro).  And as all Qs know, timing out a new workout is always challenging…you never want to cut out any of a workout you plan, but you also don’t want to finish everything and still have 10 minutes left to fill.  This was one of those glorious occasions where the timing worked out perfectly…the ladder-style workout finished right at 5:45…we finished it all, and there was no time left over.

It’s Cardiac Day….of course it’s raining

  • When: 20200917
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble


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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: Rainy, muggy, moist.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 10

Namerama: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Food drive w/ St. Paul’s on October 10.  Ruck for Hunger on November 21.

Devo:  Allow yourself to do stupid stuff, like working out in the rain.  But understand when it is time to stop doing stupid stuff…so no need to stand in the rain for a long time listening to a long-winded devo.

Moleskin: In typical Cardiac fashion, it had rained most of the night leading up to the workout…and just as we were about to start, it started raining again.  The mumble chatter was great, as always.  Also, shout-out to Double Trouble for bringing the flag and joining us for part of the warm-up, despite having surgery scheduled today.

9 X 9 = 45

  • When: 20200901
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, 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: Warm, muggy, no breeze

FNGs: None

COP: None…jumped straight into The Thang

The Thang:
-Did a circuit of nine exercises, 30 seconds per exercise.  Had a 30-second rest period after each set of nine.  Repeated the circuit until time was done (9 total circuits). The exercises were:
1. SSHs
2. Squats
3. Monkey Humpers
4. Mountain Climbers
5. Hold High Plank
6. Merkins
7. LBCs
8. Ray Charles
9. Flutter Kicks

Mary: None…ran out of time

Numberama: 10

Namerama: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Old Flame will be doing a 100 mile run in full gear.

Devo: ‘If you can’t do it, don’t Q it’.  This motto held me back for a while…I didn’t want to Q for the longest time, because I was always worried I’d struggle at some point during a workout and not be able to hold up that end of the bargain.  But over time, I’ve developed ways to work around my weaknesses in order to fulfill that motto, but I wasn’t always bettering myself.  So sometimes you have to be willing to take some heat from the Pax in your attempts to better yourself.  I struggle with merkins, but if I never put them in a workout, I’ll never improve.   So in a ‘do as many as you can in 30 seconds’ type of workout, I can push myself, but not hold other Pax back.  There are ways to structure a workout that will let that happen, and I appreciate the pax for pushing me to keep my form on the plank or to not hold up my end of the deal while Qing.

Moleskin: To honor the start of September, the ninth month of the year, I decided to build a workout around the number 9.  I then realized you could fit a 9X9 circuit workout (30 seconds per exercise) into a 45 minute time slot exactly when you add in 30 seconds of rest after each circuit.  So I gave it a shot, and the pax didn’t hate me nearly as much as I expected, yet I still think we got some good work in.

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

Cardiac Double-Down?

  • When: 20200820
  • QIC: Waldo
  • The PAX: Splinter, Defib, Easy In, AC/DC, High Stick, Mad Dog


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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, wet, and muggy…but not quite as bad as it has been in prior weeks

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Splinter, Defib, Easy In, AC/DC, High Stick, Mad Dog, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Fault Line.  A few different running events going on.

Devo: Be careful with your words.  We can criticize cancel culture for being over-reaching at times, but why is there a need for angry/rude/disrespectful discourse in the first place?  It’s damaging to the person/people you’re directing your words toward, and doesn’t do anything productive for you, except leaving you bitter/angry.

Moleskin: So Sakrete was unable to make this workout…but put the word out that he would show up at 4am to do the Cardiac on his own, and invited people to join him.  So High Stick, Splinter, Mad Dog, and Defib all joined him, and then followed it up at 5am with another round of the Cardiac.  Impressive work by everyone, and especially to the guys that put themselves through the grind of the Cardiac twice in one morning.

Bringing the Heat

  • When: 20200804
  • QIC: Waldo
  • The PAX: Easy In, Mad Dog, Repo, Sakrete, High Stick, Spooky, Wambach, Fish N Chips


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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: Post-tropical…warm/muggy, but slightly better than it had been for recent workouts.

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x10 IC; LBAC (forward & backward x12 IC); 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 Hurley, 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.  Box Jumps (or step ups) x5 OYO, and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x3 OYO.
-Bernie Sanders back to the flag (that’s a long way when running backwards)

Mary: LBCs x31 IC; Heel Touches x31 IC

Numberama: 9

Namerama: Easy In, Mad Dog, Repo, Sakrete, High Stick, Spooky, Wambach, Fish N Chips, Waldo

Pledge and COT

Announcements: Bedrock is hosting the rotating Saturday Q on the Aug 8th…Repo’s run for Camp Hands of Hope is August 29.

Devo: It’s fine to fight and advocate for what is yours or what you feel you deserve, but don’t let that be fueled by jealousy of others.

Moleskin: Six months ago to the day, I did a basketball conditioning workout, and I liked it so much that I brought it back (with slight modifications) today.  Great cardio and leg beat-down.  I feel like the pax got their money’s worth.  In classic Bedrock fashion, we only had 2 HCs, yet we ended up with 9 men.

Tired of the Humidity

  • When: 20200716
  • QIC: Waldo
  • The PAX: Splinter, Sakrete, Swinger, Defib, Mayhem (respect), Manana, Wambach, Gypsy


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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: Hot and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Splinter, Swinger, Sakrete, Gypsy, Wambach, Manana, Mayhem (respect), Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones

Devo: No fancy devo today…just gave the Bedrock mantra.

Moleskin: I was impressed to see nine Pax show up to the Cardiac, especially with Goose Qing across town.  As always, the Cardiac was tedious and tough, but the 2nd F always makes it worth it.  And maybe it was the humidity, or the fact that I’m on week 1 of the E2M plan so I’m in detox mode, but I wasn’t feeling it this morning…but I kept pushing when seeing the rest of the guys working hard…and that’s what F3 is all about.  Great work, fellas.

More Than Meets the Eye

  • When: 20200707
  • QIC: Waldo
  • The PAX: Sakrete, Easy In, Wambach, Gypsy, Splinter, Dig Dug (FNG)


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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: Rainy to start…then just warm/muggy.

FNGs: Dig Dug (James Morris)

COP: SSH x20 IC; TTT x10 IC; SSH x10 IC; Imperial Walkers x10 IC; LBAC forward x12 IC and backward x12 IC; run around dirt parking lot, when done with the lap, get a block and return to the flag.

The Thang:
–Overhead Press x20 IC
–Prisoner Squats x20 IC
–Tricep Extension x15 IC
–Indian Run to the ‘bridge’
–Monkey Humpers x20 IC
–Up-Downs for approximately 2 minutes
–Sumo Squats to the other end of the ‘bridge’

–Plank Jacks x15 IC
–Red Bull Smurf Jacks x10 IC
–Indian Run back to the flag.
–Mountain Climbers x15 IC
–Elevens (chest press at the yield sign, run to the other side of the dirt parking lot entrance, burpees on that end)

Mary: LBCs x51 IC

Numberama: 7

Namerama: Sakrete, Easy In, Wambach, Splinter, Gypsy, Dig Dug, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Bedrock…and we still need a Q.

Devo: F3 is not just about physical transformation, but mental transformation…that’s especially true on rainy mornings when getting out of the bed to get to the gloom is often more difficult than anything in the actual workout itself.

Moleskin: Not sure why, but I wanted to come up with a Transformers themed workout…with the idea being that F3 can transform you both physically and mentally.  Not sure I really was able to connect those dots given my semi-random assortment of exercises I chose, but we got the heart-rates up, and it ended up being a solid workout in pretty crummy weather conditions.  T-Claps for not only bringing out an FNG, but still convincing him to post despite some pretty solid rain leading right up to our start time.  Welcome to FNG, Dig Dug (James Morris).  Great work, fellas.