Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Mobo had another birthday

  • When: 20220616
  • QIC: Motherboard
  • The PAX: Bellator,, Bluegrass, Century, Cheetah, Creeper, Harddrive, Johnny 5, Masterload, Pretzel, Rush, Stool


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Conditions: Hot but not too humid and a welcome breeze.
WU: TTT, Mtn Climber, Imp Walker,
Grab a block and return to flag.   This was the official Mobo birthday Q.    All exercises were performed in a 63 second time period on the Q’s command. The Q promised no burpees as a special gift.
First set of 6 exercises:
Blockees IC,  Overhead Press OC, Flutter kicks IC, Tricep Press OC. Monkey Humpers IC, Damn It’s OC
Relay Race: Two teams broken up based on age.   Team 1 called out exercise (heal taps) while one of Pax from each team bear crawled to end of tennis court and ran back.  repeat for each team member.  Winner (Team 1) called out next exercise (curls) . Second race consisted of running backwards to end of tennis court and running forward back to flag.
Second set of 6 exercises:
Control Freak Merkins IC, Iron Cross OC, Squats w/ block OC, Curls IC. Freddie Merc IC. Tricep Press OC

Relay Race: Same teams.   Team 2called out exercise (squats) while one of Pax from each team skipped w/ high kness  to end of tennis court  back.  Repeat for each team member.  Winner (Team 2) called out next exercise (curls) . Second race consisted of skipping sideways  to end of tennis court and skipping  back to flag.
.

Third set of exercises:
Grave Diggers OC WW1 OC

Stow blocks and return to flag
Mary: High Plank up in circle (ring of fire) while each PAX does 5 Merkins.
Numberrama, Namerama, Announcements, prayer requests, pledge, prayer.
Moleskin:  Great turnout for a hot evening.  Good to see the return of some of the old guard of Accelerator including Cheetah, Harddrive, Johnny 5 and Rush.  Also thanks to the Nan Tan. Pretzel for doubling down today (Seismic, Accelerator).

Celebrating 63 years of Century

  • When: 20220614
  • QIC: Century
  • The PAX: Bellator, MasterLoad, MotherBoard, Creeper


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Intro: This is Century’s Birthday Q and also his 3’rd official Q.  One step closer to becoming a certified non-professional Q.  haha.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Extremely hot and humid

COP: Thru the Tunnel Side Straddle hop Arm Circles Imperial walker

Everyone grab a block and head back to the flag

All exercises will be 3 sets of 6 reps.  Some with a slow cadence up or down, some OQ and some in regular cadence. Listen for Q command.

Curls

Press

Carolina DD

Flutter kicks

Dammit’s

Running drills High knee Jog lap

Curls

Press

Merkins

Flutter Kicks

LBCs

Running Drills Butt kickers

Lung strides

Jog laps between drills

Stretching drills for the last 10 min

Namerama, Numberama, Announcements, Pledge, Prayer

Devo F3 – the three f’s meaning and order. Similar to my Martial Arts 3 O’s Open Arms, Open Mind, Open Heart

Put In Work Before the Sun Rises

  • When: 20220616
  • QIC: Waldo
  • The PAX: Easy In, 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 x20 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab 2 bricks each and will hold onto them for the rest of the workout
-Mosey to big baseballs at the front of the park
-10 step-ups each leg on small wall
-Wall sit on big wall with arms out front (for about 60 seconds)
-Mosey to whiffle ball field
-Starting at ‘home plate’.  Brickees x10; Burpee broad jump to first base; Squats x15; Sumo Squat to second base; Hammer curls x20 (each arm); Bear crawl to third base; Flutter kicks x25 IC; Run around ‘field’ and get back to home plate.
-Rinse & repeat…I think most of us got 3 rounds in.
-Walk back to flag, alternating between Cusacks and hammer curls; stow bricks

Mary: LBCs x25 IC

Numberama: 3

Namerama: Easy In, Gypsy, Waldo

Pledge and COT

Announcements: Father’s Day Convergence on Saturday

Devo: Once an argument/debate turns into insults/personal attacks, it is no longer productive.  Recognize when it gets to that point.

Moleskin: I’ve enjoyed brick workouts lately, so I found this one that I put together last year and recycled it.  Some good work was done before the heat of the sun could get to us.  Great work, fellas.

Pop Quiz! Test Your F3 Knowledge

  • When: 20220611
  • QIC: Three’s Company
  • The PAX: Placebo, Motherboard, Pretzel, Gypsy, Waldo, Hollywood, Century, Chief, Bucky (FNG)


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Conditions: 80’s clear skies.

COP:

  • Side straddle hops x20 IC
  • Through the tunnel x10 IC
  • Imperial Walkers x20 IC
  • Little baby arm circles (LBAC) x15 IC (forward & backwards)
  • Overhead clap x10 IC
  • Merkins x10 OQ

The Thang:

The PAX ran to the shed to grab the blocks.

4 corners around the block

Mosy with block to Corner 1:

Hold plank – Pop quiz: in the correct order, what does F3 stand for? When the PAX answered correctly, we moved on to the next exercise. (Answer: Fitness, Fellowship, Faith)

  • Curls for the girls, x20 OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Mosy with block to Corner 2:

Hold a plank – Pop quiz: Fitness is the what that brings men out? Fellowship is the what that keeps the PAX together? Faith is the what that propels the mission into our community? When the PAX answered correctly, we moved on to the next exercise. (Answer: magnet / glue/ dynamite)

  • Overhead press, x20 OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Mosy with block to Corner 3:

Q sack in place – Pop quiz: what are F3’s 5 core principles? When the PAX answered correctly, we moved on to the next exercise. (Answer: All F3 workouts : 1. are free of charge; 2. are open to all men; 3. are held outdoors, rain or shine, heat or cold; 4. are led by men who participate in the workout in a rotating fashion, with no training or certification necessary; 5. end in a circle of trust).

  • Lawn mowers, x15 left, x15 right, OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Mosy with block to Corner 4:

Q sack in place – Pop quiz: what is F3’s credo? When the PAX answered correctly, we moved on to the next exercise. (Answer: Leave no man behind, but leave no man where you found him)

  • Damnits, x10 OQ
  • Squats with the block, x10 OQ
  • Merkins, x10 OQ
  • PAX choice

Run back to starting point at the Corner 1. Rinse and Repeat (got to second corner then ran into parking lot and around to the shed to stow the blocks).

Stow blocks. The PAX then played the exercise dice game for 10 minutes.

The PAX then mosied to the flag.

The PAX held legs at 6 inches, each HIM did 10 flutter kicks, one at a time.

Numberama: 10

Namearama: Placebo, Motherboard, Pretzel, Gypsy, Waldo, Hollywood, Century, Chief, Bucky (FNG), Three’s Company (QIC)

Pledge & COT: Complete

Devo: completely forgot to do the devo but I had one planned: the golden rule – “Do unto others as you would want them to do unto you.”

FNG: 1 – final choice was “Bucky”

Announcements: Charleston Memorial Stair Climb on Saturday, 6/18. Father’s Day convergence on the same day.

Q School: Gypsy and Century attended and are now officially Qs.

Moleskin:  The pop quizzes for the PAX was a good reminder and had everyone thinking. Some responses were quick and easy while others took some brainpower. Had a visitor from North Carolina (Chief) who was on business travel and decided to pay us a visit. Joined us for coffee afterward as well. Our FNG was named Bucky because he’s a Buccaneers fan and also looks like Tom Brady’s little brother. Coffeeteria followed at Coastal Coffee Roasters.

Blue Grass’s VQ and Birthday Q

  • When: 20220607
  • QIC: Blue Grass, MasterLoad
  • The PAX: Motherboard, Bellator, Century, MasterLoad, Johnny 5, Rush, Creeper


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Written by MasterLoad

Intro:    Blue Grass decided he needed to bring the thunder on his first Q.  He made sure to keep us moving the whole 45 minutes.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Hot and Humid

COP: TTT x 15 IC, LBAC x 15 IC (each direction), SSH x 15 IC

The Thang:

Start at flag with block and do 5 Curls for the Girls OQ.

Leave block and run to next corner of Tennis Court do 5 Squats OYO

Run to next corner of tennis court and do 5 merkins OYO

run to pavilion by flag and do 5 step-ups each leg, then 5 tricep dips OYO

Run full lap around from pavilion around tennis court and plank up at flag until 6 is in.

Repeat increasing by 5 each lap until number of reps equal 20.

Repeat going back down from 20. (we only made back down to the 15 reps before time was close to being up)

Mary:

Starting with pax on Qs left and going CCW, call an ab rep and Q it for a total of 20 reps (OQ or IC, pax choice)

Stow blocks

Numberama, Namerama, Announcements, Pledge, Prayer Request

Moleskin: It was nice to see Johnny 5 back out there and as per his normal, he jumped right in and coached the VQ to help make sure he was comfortable with the commands and the method.  Great first Q by Blue Grass and look forward to more from him.  Bellator and YHC have decided that Mother Board (Mobo) should be renamed MoFo.  This MoFo kept making horrible comment to the Q to try and make this harder than it needs to be.  (i.e…more burpees or add burpees, keep going up in reps instead of going down after 20 etc…)  Just kidding about the name change (kinda), but it just goes to show how much he likes to push us to be better.