Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


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Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

Mary: we barely had time for a 1 exercise.

Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!

Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.

Frozen Blocks

  • When: 20210107
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, 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: Low 30s…Finger numbing cold

FNGs: None

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

The Thang:
-Grab a block and meet at the entrance to the traffic circle.
-Slow Indian Run w/ the block to the bridge.
-On one side of the bridge, Block Press x10; Bear Crawl to other side; Incline Merkins x10; Bear Crawl back; Overhead Press x10; Crab Walk to other side; Dips x10; Crab walk back.
-Indian Run (without blocks) around the parking lot near the entrance of the park and then back to the blocks…Repeat the bridge exercise circuit again.
-Indian Run (without blocks) to the scoreboard and then back to the blocks…Repeat the bridge exercise circuit again.
-Slow mosey w/ blocks back to the yield sign near the flag.
-At entrance to traffic circle, do 1 blockee, then run around the traffic circle; do 2 blockees, then run around the traffic circle; Repeat, adding one blockee each time.  Continue for several minutes.
-Stow blocks

Mary: LBCs x40 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month.  The Q sheet is wide open. Fish N Chips is collecting clothes to donate to people that need them.

Devo: Bedrock Mantra…DBAD

Moleskin: I wanted a block-heavy workout today after doing a cardio-centric workout on Tuesday, but the low temps made me alter my plan a little.  Still got some blockwork in, but even with gloves, working with blocks in low 30s temps leaves the fingers a bit too numb for my liking, so I threw in some Indian Runs to help warm us up and break up the block work.  Great job by everyone who made it out today.  Oh yeah, one more thing, I was able to talk Easy In to do his 2nd co-Q next Tuesday…so we’re finally going to make a full-fledged official Q out of him here soon.

Back in the Saddle Again (Day 2)

  • When: 20210105
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel


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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: 39/40 but didn’t feel too cold

FNGs: None

COP:  Not at this AO

The Thang:

Brokeback walked with Urkel and Grid Square who walked.  The rest ran…

Mary: light stretching

Numberama: 7

Namerama: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel, Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday. GC/MC P200 team may have some openings if anyone is interested.

Devo: YHC’s word/direction for 2021 is “intimacy” which would be weird for a single HIM if the definition is only based on sex.  But the true definition is having “shared” experiences. We found what was important during 2020 and there was a lot of time for intimacy with our families.  Moving into 2021, we shouldn’t forget this and as things open up, we need to focus on the relationships that we want intimacy in.

Moleskin:   The group of runners started out at a sub-10 minute pace and end up with negative splits for the 4 mile run.  This was definitely faster than the group was use to as a whole and definitely a PR for Oops who YHC has been trying to encouraging to believe that he could run at a sub-10 pace.  Good Job Oops!

Early Season Conditioning

  • When: 20210105
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, The Colonel, 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: Upper 30s…Cold, but good workout weather

FNGs: None

COP: SSH x21 IC; TTT x10 IC; Mountain Climbers x15 IC; SSH x21 IC

The Thang:
-Slow mosey toward the front of the park.  I’d periodically stop the group to do different tasks/exercises along the way (including bear crawls, burpees, lunge walks, squats OYO for a minute or so)
-At the small wall at the front of the park, Incline Merkins x10 on Q & then step-ups OYO
-Mosey to the parking lot on the right as you enter the park.
-A series of Stayin’ Alives, using six parking spaces to run back and forth.  In the first series, we’d do a squat jump every time we returned to the starting point.  In the second series, it was a burpee.  In the third series, we replaced the run with a lunge walk, and did a squat when we returned to start.  In the fourth series, we repeated the squat jump from the first series.  Each of these series was done OYO for a couple of minutes.
-Merkins x10 on Q.
-Slow mosey back to the flag, stopping periodically to do tasks/exercises along the way (including sumo squats, burpees, squat jumps and then a jailbreak at the end)

Mary: LBCs x40 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, The Colonel, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month.  The Q sheet is wide open.

Devo: The gloom has been a positive place despite the tough year we just went through.  I wanted to give thanks to the brothers at Bedrock for their fellowship during the past year.

Moleskin: We tend to pick up some bad health habits during the Holiday season, so I thought I’d lead a conditioning workout, which kept us moving the entire time.  Overall I thought it went well, and with the small group we had, the mumble chatter was great.

Back in the Saddle Again (Day 1)

  • When: 20210104
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome)


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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 but nice

FNGs: Dollywood

COP:  SSH (IC) x20, Don Quixotes (IC) x15, Hillbillies (IC) x10, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC modified first BC he Q’d.  After grabbing a block, each of the pax (excluding FNG) grabbed a weike from Olaf’s can and to the first corner .  In turn, each pax led the first exercise on their weinke (10 reps).  First corner was upper body where many, many merkins were done.  Pax then grabbed their blocks and moseyed over to corner 2 for legs, corner 3 for Abs/Core and finally corner 4 for cardio, which ended with 2 rounds of Burpees.  One round was enough so YHC had pax stow the blocks for Mary.

Mary: American Hammers (IC) x25, LBCs (IC) x25, Reverse Crunches (IC) x25, Boxcutters (IC) x25

Numberama: 8

Namerama: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome), Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday.  Many races cancelled or moved to virtual, but keep a look out as there are some smaller ones out there.  Prayers for Grid Square and possible new “dream” job.

Devo: With all of the unrest in 2020, YHC discussed how we handle judging people and cautioned about Pax online presence.  There have been many friends that have made online comments and it has completely ruined their reputation. Heard about actor who made online comments that went against the “popular” opinion and crowd was asking for her to be fired.  We have to be cautious about what we say and make sure that it is true, honest, uplifting and of good report.  And we also have to be kind and respectful of comments made that are different than our own.  Sometimes the best policy is to not say anything at all.

Moleskin:   YHC had not Q’d a BC in quite some time and was feeling like a sad clown again, so he jumped in and will Q the Den all this week.  Nothing motivates more than jumping back in and leading…

If 2020 was a workout

  • When: 20201231
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Fish n Chips, Snips, The Colonel, 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: Upper 50s…stayed dry until a downpour during the prayer/devo.

FNGs: None

COP: SSH x5 IC; TTT x5 IC

The Thang:
-Grab a block and meet back at the flag.
-Curls x20 on Q; OH Press x20 on Q; Tricep Extensions x20 on Q; Lawnmower w/ Right Hand x20 on Q; Lawnmower w/ Left Hand x20 on Q; Block Press x20 on Q.
-Repeat the above exercises, but reduce the reps by 1 each time after going through a set.  Do this for 20 minutes.
-Stow Blocks and meet at the entrance to the circle.
-Squats x20 OYO; Run to the no parking sign and back.
-Repeat the above, but reduce the reps of squats by 1 each time.  Do this for 20 minutes.

Mary: Ran out of time

Numberama: 8

Namerama: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9.

Devo: 2020 may have been a rough year, but recognize the positive things that happened in your life as well.

Moleskin: I wanted to make a workout that incorporated 2020 somehow, so decided on a split workout…20 minutes of upper body work, and 20 minutes of cardio/legs.  And being New Year’s Eve, I also added a countdown of sorts to the number of reps we did.  The chatter/conversation was good as always, and I feel like we closed the year at Bedrock with a solid beatdown.

Block Party at the New Ditch AO

  • When: 20201222
  • QIC: McFly w/Tinder
  • The PAX: Danger Zone, Sakrete, Hacker, Segul


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When: 20201222
QIC: McFly/Tinder
The PAX: McFly, Tinder, Sakrete, Danger Zone, Segul, Hacker

Conditions: Cold, but clear

FNGs: None

COP: Alabama Hillbillies x10 IC; SSH x10 IC; TTT x10 IC; Imperial Walkers x10

Block Party Game:
Pax lined up blocks in the center of the parking lot and devided into two teams. Teams started at opposite ends and ran to bring blocks back to their side and away from the opponent’s side. The first round was for one minute and the second was for 2 minutes. Nothing like stiff competition to get the Pax moving!

The Thang:
Pax carried blocks around the pond using different methods of carry such as farmers carry, cusack, etc and stopped at each light pole to do alternating upper and lower body exercises. Stowed the blocks, had a little time for Mary and Indian Ran back to the flag.

Numberama: 6

Namerama: Tinder, Sakrete, Hacker, McFly, Danger Zone, Segul

Pledge and COT

Announcements: Anniversary Convergence/Party on Jan. 9.

Devo: God’s greatest gift to mankind was his son. Like any gift it can only be willingly received.

Sugar Mountain’s Christmas Party Tour

  • When: 20201208
  • QIC: Sugar Mountain
  • The PAX: Chowda Easy In Snips Waldo Pretzel City Slicker Prius Mayhem Chum Fish and Chips Splinter Sakrete Defib


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Cold 33 deg

Warm ups

TTT x 10 IC

Don Quotie x 10 IC

Plank Strech

Mountain Climbers x 10 IC

The Thing:

As christmas music plays the pax were directed to do exercise till fail.  Then when they cannot complete they would run for rest.

C Curls

H Hammers ( American Hammer)

R Rum Squats

I Intermitting squats

S Speed Humpers

T Tricep extentions

M Man maker Murkins

A Al Gore

S WW1 Sit ups

 

Indian Bear Crawl

Mary LBC

 

Pledge

Announcements

Prayer

How many Sumo Squats are too many?

  • When: 20201222
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Fish n Chips, 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: Mid-40s and clear…perfect workout weather

FNGs: None

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC; Run around dirt parking lot.

The Thang:
-Grab a block and meet back at the flag.
-Curls x5 OYO; OH Press x5 OYO; Block Press x5 OYO; Sumo Squat around the circle; Run to the no-parking sign and back.
-Repeat the above, adding a rep to the first three exercises each time….kept doing this until a little after 5:30
-Lawnmowers Right Hand x15 on Q
-Lawnmowers Left Hand x15 on Q
-Bentover Row x15 on Q
-Calf Raise x40 on Q
-Squat w/ the Block x15 on Q
-Lawnmowers Right Hand x15 on Q
-Lawnmowers Left Hand x15 on Q
-Stow Blocks

Mary:
-Ray Charles x50 IC; LBCs x50 IC

Numberama: 5

Namerama: Splinter, Easy In, Fish n Chips, Snips, Waldo

Pledge and COT

Announcements: Fault Line has this week’s Saturday workout. Anniversary convergence & party on Jan. 9. Fish N Chips is collecting clothing to donate. Stalker put out a message to the pax to be willing to open up our homes to brothers in need…and if you are a brother in need, be willing to accept the hospitality of another brother.

Devo: Be aware that not all of the men in need may speak out.  Check on each other and keep the lines of communication open.

Moleskin: I didn’t really have much of a plan when I took the Q…for some reason, I always forget that doing things like sumo squats or lunge walks around the circle take much longer than I expect.  But hopefully it was a good leg workout, with a little upper body work thrown in there for good measure.

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


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The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.