Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Ab & Leg Ladder

  • When: 20220816
  • QIC: Waldo
  • The PAX: Easy In, Chicken Fry, Gypsy, Daniel-San


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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

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers 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: 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

Mary: Heel Taps x20 IC

Numberama: 5

Namerama: Easy In, Gypsy, Daniel-San, Chicken Fry, Waldo

Pledge and COT

Announcements: The Oak 2.0 is Saturday

Devo: Make sure to take care of yourself when facing stressful situations.

Moleskin: This is a workout I’ve Q’d a couple of times in the past, and it definitely gives your legs and abs a beatdown.

Explore the Space

  • When: 20220809
  • QIC: Flo
  • The PAX: Smokey, Grits, Amnesia, Kiwi, Ryeback, Space Cowboy, Schrute, Fanny Pack, Milton, Goose


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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:  81 Degrees

FNGs: None

COP:  SSH, Monkey Humpers, LBAC x 10 IC (Forward and Backward), Don Quiote

The Thang:

In the words of Pretzel and Christopher Walken, the PAX explored the space around the AO. We made our way around the Doty Park area taking advantage of equipment to complete our beatdown.

Steps-ups on the wall, Trice dips on the wall

People’s chair, BTW

Curls with Block, Merkins, Sit-Ups with Block, Squats with the Block (25 each with run after each circuit)

Inverted sit-ups on the table, Split-Squats

Offset Merkins on the curb, Toe taps

Table Step-Ups

Mary:  Low plank, Pickle Pounders, WWI Sit-ups, Pickle Pushers

Numberama, Namerama, Announcements, Pledge, COT

Devo: Read from Psalm 51 and discussed the need for recognizing our sin and coming before God in humility

Moleskin:  It’s always a pleasure to Q at the TOTS. This was no exception and the PAX were up for the trip around the AO.

 

Big Bunny Cardiac

  • When: 20220728
  • QIC: Waldo
  • The PAX: Easy In, Daniel-San, Chicken Fry, 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: Very warm and very muggy

FNGs: None

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

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the lightpost on the right and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 5

Namerama: Easy In, Daniel-San, Chicken Fry, Gypsy, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at Faultline; CSAUP coming on August 20

Devo:  It’s fine to use other people’s accomplishments as goals, but focus on making yourself better than the person you were the day before.

Moleskin: We had two Cardiac newbies, with Daniel-San and Chicken Fry finally getting to experience everyone’s favorite monthly fitness test.  We also had the return of Bedrock’s new mascot, a very large, seemingly domesticated rabbit, who first made an appearance in the gloom a couple of weeks ago.  This bunny hung around the traffic circle for most of the workout today, probably hoping we’d leave behind a porterhouse steak, because this rabbit obviously likes to eat.

Helping Your Brother

  • When: 20220721
  • QIC: Waldo
  • The PAX: Mayhem, Gypsy, Chicken Fry, Swanson (visiting from F3 Mocksville)


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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

FNGs: None

COP: SSH x20 IC, TTT x11 IC, Imperial Walkers x15 IC, LBAC Forward & Backward OYO, slow mosey around the dirt parking lot

The Thang:
-Burpees x5 OYO
-Mosey to Speed Limit sign…Burpees x5 OYO, Squats x10 OYO
-Mosey to Bridge…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO
-Mosey to Small Wall…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (10 each leg) OYO
-Mosey to Whiffle Ball field via the boardwalk…One lap around the bases…Bear crawl from home to 1st, Sumo squat from 1st to 2nd, Lunge walk from 2nd to 3rd, bear crawl from 3rd to home.
-Mosey to Big Pavilion…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (10 each leg) OYO, LBCs x25 OYO
-Flutter Kicks x30 IC
-LBCs x25 OYO, Step-ups x20 (10 each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Small Wall…Step-ups x20 (10 each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Bridge..Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Speed Limit sign…Squats x10 OYO, Burpees x5 OYO
-Mosey to Flag is normally at…Burpees x5 OYO

Mary: Heel Taps x30 IC; LBCs x20 IC

Numberama: 5

Namerama: Mayhem, Gypsy, Chicken Fry, Swanson, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at FaultLine this week.  CSAUP on August 20.

Devo: Try not to take things personally (unless it is clear that it is personal).  Try to be a bright spot in somebody’s day, even if they aren’t necessarily returning the favor…you could end up helping them out by doing so.

Moleskin: This was a recycled workout from one I led a while ago, and it’s a good solid all-around beat-down.  We definitely did our best to help each other out, as a couple of guys couldn’t run due to some injury issues (so we slowed down the moseys).  Also, one of the pax realized midway through the workout that he locked his keys in his vehicle, so a couple of guys stepped up to help out with that.

There’s Something About Mary… That Sucks

  • When: 20220714
  • QIC: Milton
  • The PAX: Space Cowboy, Smokey, Microwave, Ryback, Radio, Amnesia, Goose, Kiwi


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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: Humid

FNGs: None

COP:

SSH: 50 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Don Quixote: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 10 – IC

Moroccan Night Club: 10 – IC

Merkin: 20 – OQ

The Thang:

Connonball Sit-Up: 20 – OQ

Reverse Crunch Kick: 15 – OQ

Freddy Mercury: 15 – IC

Crunch Hold: 10 – OQ

Knee Touch Crunch: 20 – OQ

Crunch Single Leg Lift (Alternating): 20 – OQ

Burt Reynolds: 10 (Each Side) – IC

Leg Raises: 15 – OQ

Ray Charles: 15 – IC

V-Sit: 30 – OQ

Run the long loop

WWI Crunch: 10 – OQ

Windshield Wiper: 10 – OQ

Magoo w/ a Brick: 10 – OQ

American Hammer w/ a Brick: 10 – IC

Weighted T-Raise: 20 – OQ

Moutain Climbers: 25 – IC

Run the long loop

Connonball Sit-Up: 20 – OQ

Reverse Crunch Kick: 15 – OQ

Freddy Mercury: 15 – IC

Crunch Hold: 10 – OQ

Knee Touch Crunch: 20 – OQ

Crunch Single Leg Lift (Alternating): 20 – OQ

Burt Reynolds: 10 (Each Side) – IC

Leg Raises: 15 – OQ

Ray Charles: 15 – IC

V-Sit: 30 – OQ

Mary:

It was all Mary

Punishment:

Squats: 50 – OQ (1 for every star on the flag that Microwave left at home)

Numberama: 9

Namerama: Space Cowboy, Smokey, Microwave, Ryback, Radio, Amnesia, Goose, Kiwi, Milton

Pledge and COT

Announcements: CSAUP in August. Not sure when or where.

Devo: Everyone faces furstrating circumstances. It is how you react to them that matters.

Moleskin:   replace with moleskin

Working Together

  • When: 20220712
  • QIC: Waldo
  • The PAX: Manana, Daniel-San, Chicken Fry, 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: A bit warm and muggy, but not awful for a July morning

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Imperial Walkers x15 IC, LBAC OYO (forward and backward), slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls.  For the teams that finished early, do overhead presses as the exercise.

Mary: Heel Taps x30 IC

Numberama: 5

Namerama: Manana, Daniel-San, Chicken Fry, Easy In, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at Tectonic this week.

Devo: Working together in a workout can be similar to that of a marriage, friendship, partnership, etc.  You need to determine the best way to tackle the work that makes the most sense for you at the time, but be willing to change things when needed.

Moleskin: I’ve done this workout before, but thought it was good day to break it out again as it is my 19th wedding anniversary and I wanted to find a workout that somewhat symbolizes how a successful marriage works.  You need to find the best way to split the work, even though none of the solutions are necessarily easy.  And the solution for you may not be the same as it is for somebody else.

All Around Workout

  • When: 20220702
  • QIC: Waldo
  • The PAX: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three's Company, Motherboard


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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, wet on the ground, but luckily didn’t rain during the BC.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO; Raise the Roof OYO

The Thang:
The pax grab 2 blocks each and return to the circle.
-Lawnmower x10 each arm; Curls for the Girls x15; Calf Raises (w/ both blocks) x20; Farmer’s Carry around the circle…all OYO.
-Rinse & Repeat for about 10 minutes or so.
-Leave blocks at the circle, Indian run to the whiffle ball field, but took the long way going by the back scoreboard and using the wood boardwalk to get there.
-At ‘home plate’, do squats x20 & Monkey Humpers x20 (single count); then sprint to first base, side shuffle left to 2nd base, backpedal to 3rd base, side shuffle right to the plate…all OYO
-Rinse & Repeat for about 10 minutes or so.
-At home plate, LBCs x25 IC, tempo LBCs x25 IC, Reverse tempo LBCs x25 IC, flutter kicks x25 IC.
-Slow mosey to the small wall near the baseballs at the front of the park.
-Step ups x20 each leg OYO.
-Indian run back to the blocks, but looped around the parking lot by the fire station side of the park first before heading back.
-Overhead press x10; Bent Over Row x15 (or could substitute overhead tricep extensions); Chest press x20; run to the lightpost on the right and back…all OYO.
-Rinse & Repeat for about 5 minutes.
Stow Blocks

Mary:
Heel taps x25 IC; LBCs x25 IC

Numberama: 5

Namerama: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three’s Company, Motherboard, Waldo

Pledge and COT

Announcements: None

Devo: Try not to let little/insignificant frustrations ruin your day.  Let those things go.

Moleskin: This workout was all over the place, working arms, then legs, then abs, the upper body again…it’s tough to fill an hour, so I just threw a bunch of stuff together.  Was nice to see a good turnout on a Saturday.

Bikini Body

  • When: 20220628
  • QIC: Milton
  • The PAX: Microwave, Flo, Peg, Radio, Space Cowboy


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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 moist

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Don Quixote: 10 – IC

Imperial Walkers: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

The Thang:

Merkins: 10 – OQ

Block Curls: 20 – OQ

Decline Merkins: 10 – OQ

Block Hammer Curls: 20 – OQ

Inclince Merkins: 10 – OQ

Overhead Tricep Extension: 20 – OQ

Block Press: 20 – OQ

Dips: 10 – OQ

Brick Flys: 20 – OQ

Tricep Kick Backs: 20 – OQ

Rinse and Repeat (3 Rounds Total)

Mary:

Cannonball Sit-Ups: 10 – OQ

Leg Raises: 10 – OQ

Weighted Magoo: 10 – OQ

Weighted American Hammer: 10 – OQ

Weighted T Raise: 20 – OQ

Moutain Climbers: 25 – IC

Rinse and Repeat (2 Rounds Total)

Numberama: 6

Namerama: Microwave, Flo, Peg, Radio, Space Cowboy, Milton

Pledge and COT

Announcements: None

Devo: Exodus 17:11-13. Moses needed Aaron and Hur to help him hold his arms up so the Isrealites would defeat the Amalekites. We need other men in our lives to assist us when we fight our battles.

Moleskin:   replace with moleskin

Ethel – The June Running of The Hero

  • When: 20220616
  • QIC: Milton
  • The PAX: Fanny Pack, Pretzel, Kiwi, Space Cowboy, Flo, Starbucks


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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: 54 degrees

FNGs: None

COP: SSH: 15 – IC TTT: 10 -IC Don Quixote: 10 – IC Imperial Walker – 10 – IC Terrible Ts – 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month we chose Starbucks neighbor Ethel. 

The Hero Workout (Version 4):

– 20 Overhead Press

– 20 Curls for My Wife

– 20 Squats w/ The Block

– 20 Merkins – 20 WWI Sit-ups

– .30 Mile Run

AMRAP

Numberama: 8

Namerama: Fanny Pack, Pretzel, Kiwi, Space Cowboy, Flo, Starbucks, Milton

Pledge and COT Announcements: 

Devo:

Moleskin:   

Your Vote Counts

  • When: 20220628
  • QIC: Waldo
  • The PAX: Fish n Chips, Mayhem, Repo, Daniel-San


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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..but did have a first time appearance from Daniel-San, who used to attend F3 in Mt. Pleasant and has recently moved to the Summerville area.

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout…

We each grabbed a block and gathered back up at the flag.
Vote #1 – Curls for the Girls or Lawnmowers (Curls won)
-Curls x15 on Q
Vote #2 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #3 – Tricep Extension or Overhead Press (Overhead press won)
-Curls x15 OYO then Overhead Press x15 OYOU then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Bear Crawl orLunge Walk (Lunge Walk won)
-Curls x15 OYO; OH Press x15 OYO; Lunge Walk around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #5 – Jump squats or monkey humpers (Monkey Humpers won)
-Monkey Humpers x15 4-count OYO; Lunge walk around the circle; run to the no parking sign and back….only had time to do this once.
Stow Blocks

Mary:
Vote #6 – Flutter kicks or LBCs (Flutter Kicks won)
-Flutter Kicks x25 IC
-LBCs x15 IC (did them anyway despite the loss in the vote)

Numberama: 5

Namerama: Fish n Chips, Mayhem, Repo, Daniel-San, Waldo

Pledge and COT

Announcements: This Saturday is the first Saturday in July, so Bedrock will be hosting the rotating Saturday workout at 0600.  Guild is Wednesday at 0500 at Wescott Park.

Devo: When fewer people are voting, your vote has more sway…keep that in mind on days like today when there are primary run-off elections.

Moleskin: I brought back a workout I did in November 2020 on Election Day with a few minor adjustments.  It is a good mix of strength work and cardio, and seemed to be well received.  We welcomed Daniel-San (Alonzo Crawford) to F3 Summerville, as he recently moved to the area after being a part of F3 in Mt. Pleasant.  Always nice to see a new face at Bedrock.