Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

1000 Yard Farmer Carry via 11s.

  • When: 20210610
  • QIC: Peaches
  • The PAX: Waldo, Snips, Easy-In, Sugar Mtn & Peaches


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PAX – Waldo, Snips, Easy-In, Sugar Mtn & Peaches

The weather was low 70s, cloudy and extremely moist with humidity.

The warm-up consisted of through the tunnel’s, baby arm circles, squatting BACs, and side straddle hops

The Thang consisted of two sets of 11s, both with a twist. The first set of 11s involved not running, but farmer carrying 2 blocks to each end. One end was bottomless Merkins and at the other end was curls for girls. (Farmer carry 2 times over 50 yards per set = 1000 yrds total)
The second set of 11s involved running between the end stations. The far end was squats while the short end was five lawnmowers per each arm regardless of what round we were running.
Mary – 20 sit-ups, 20 twisting sit-ups & 90 seconds of protractor.

Devo message- As men of faith, if our plans are suddenly changed by forces beyond our control, then it may be the Lord changing our plan to fit His plan. This may be for our protection or possibly a blessing to someone else. Give thanks for those disruptions in your life plan.

Saturday @ Bedrock

  • When: 20210506
  • QIC: Three's Company
  • The PAX: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel


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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 awful

FNGs: None

COP: SSHs, LBACs, OH Claps, and a couple other things

The Thang:
Grab the blocks
Curls for the girls: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Overhead press: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Tricep extensions: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Lawn mowers: 15 each arm OQ Jailbreak to lamppost, 10 merkins, mosy back
Squats with the block: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Mosy to the wiffle ball field.
Everyone line up behind home base and hold a plank One by one, run around the bases, when you make it to home base, get back in the plank position The catch: at each base do 5 burpees (except home plate).
Rinse and Repeat with everyone doing WW1 sit-ups and 10 squats at each base.
Rinse and repeat with everyone doing flutter kicks and run around the bases.
Indian run twice around the field
Run to the big baseballs ⚾️ Spider-man merkins Hold Plank and one by one 5 spider-man merkins starting on your left
Squats Hold squat and one by one 10 squats starting on your left
Dips Hold dip and one by one 10 dips starting on your left
Indian run back to the flag
Store blocks

Mary: 30 American hammers IC

Numberama: 8

Namerama: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel, Three’s Company

Pledge and COT

Announcements: Father’s Day Convergence; Sheepdog

Devo: Each day is a new day.

Moleskin: Three’s Company is having trouble accessing the Q website, so Waldo is writing this out…Anyway, Three’s Company brought the heat with this workout and it was a good mix of activities, perfect for the hour-long Saturday format.

A Few Trips Around the Bases

  • When: 20210601
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Snips, High Stick, 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: A little cooler and more comfortable than most of the other days lately

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x10 IC; Mountain Climbers 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 90 seconds)
-Mosey to wiffle 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.
-Mosey back to big wall
-Wall sit on big wall with arms out front (for about 60 seconds)
-Mosey back to flag & stow bricks

Mary: Ran out of time

Numberama: 6

Namerama: Easy In, Mayhem, Snips, High Stick, Manana, Waldo

Pledge and COT

Announcements: Father’s Day Convergence & Stair Climb are upcoming

Devo: Pick your battles wisely online.  Just because you may be right, doesn’t mean it’s a battle worth fighting.

Moleskin: Tried to put together a good all-around workout.  Bricks are always a sneaky-good coupon…you underestimate them at first, but you definitely notice them by the time the workout is done.

Competing Against Yourself

  • When: 20210520
  • QIC: Waldo
  • The PAX: Easy In, Swinger, Three's Company, Shooter McGavin, High Stick, Mayhem


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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: Comfortable and surprisingly dry for a Cardiac

FNGs: None

COP: SSH x5 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 around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Easy In, Swinger, Three’s Company, Shooter McGavin, High Stick, Mayhem, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Faultline; Liquefaction on Thursday’s at Oak Road at 7pm; Memorial Day workout; Father’s Day Convergence

Devo:  DBAD

Moleskin: Three’s Company made his Cardiac debut and threatened the record, getting to 14 reps.  There’s some debate about the where the Cardiac record stands, and who all has gotten to 16 or 17 reps…but the important thing about the Cardiac is that it is a personal challenge.  Whether you are trying to get to 16 or 17 reps, or whether you get 8 reps in, you are trying to improve yourself and be better than you were yesterday, last week, last month, and last year.

Ms. Dora – my way

  • When: 20210511
  • QIC: Goose
  • The PAX: Snips, Grits, Stalker, Old Flame, Waldo, High Stick, Hospice, Swinger, Defib, Easy In, Chum, Mayhem


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13 H I M posted for YHCs version of Ms. Dora.  The expected, and normal mumble chatter that is anticipated from Bedrock A.K.A The Country Club, did not disappoint.

COP: SSH x15 IC, Don Q X15 IC, Imperial Walker x15 IC.

Thang: Snips Elvis’d the COP so after a brief pause to recognize his austere arrival into the circle he was “politely” asked by YHC to issue himself a block.  Pax organized into four sticks of three Pax (+1, and +1 block for Snips).  Once Bedrock was re-taught how to count, all moseyed to the awaiting sandbag and ruck pile.  Each stick was issued a coupon.  Pain explained — Execute a Dora: 100 burpees, 200 Merkins, 300 squats.  Whilst one Pax exercises, the other two Pax mosey with the coupon to far baseball at the Country Club entrance.  Upon return change exercise Pax.  Coupons were swapped among sticks to assure everyone had fun (Oh, and Snips stick got the pleasurer of a block and a sandbag – Buddy is half a word!) . Rinse and repeat until Ms. Dora is satiated.

Mary: She got hers so as not to be outdone by Dora. WWI, leg lifts, WWII, single leg lifts, Indian sit-ups, flutter kicks, plank-o-rama, chillcut-o-rama.

COT

BOM

Devo: By YHC

Moleskin:  Axiom to live by: It pays to be a winner, no winner is ever late, late equals pain.

 

Substitute Q

  • When: 20210513
  • QIC: Waldo
  • The PAX: Mayhem, High Stick, Shooter McGavin, Double Trouble, Snips, 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: Cold for May…40s, but luckily it was dry

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, Squats x16 on Q

The Thang:
-Indian Run to the parking lot on the other side of the park.
-Set of Staying Alives (using 6 or 7 parking spaces)…each time you return to the start, do 1 Bobby Hurley.
-Another set of Staying Alives…this time do 2 Bobby Hurleys when you return to start.
-Mosey to small wall.
-Incline Merkins x10; Tricep Dips x10; Step Ups x10 each leg; Run to front gate and back.
-Repeat the above, decreasing the # of reps of exercises by 1 each time.
-Repeated until everyone got down to 1 rep of each exercise.
-Mosey back to the flag, running backwards across the bridge.

Mary: Figure-Four Reverse Crunch x15 on Q each leg

Numberama: 7

Namerama: Mayhem, High Stick, Shooter McGavin, Double Trouble, Snips, Chum, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at the Jones w/ an out-of-town guest Q from Wambach. Also on Saturday, help Swinger with house fixes if you are available.

Devo: Listen to your body.  If you are sick or injured, don’t push yourself to the point of making things worse.

Moleskin: Easy In originally had signed up to Q, but he was feeling ill so had to stay home.  I took on the Q and pretty much made it up as we went along, focusing mostly on running to keep us warm on this unusually cold May morning.  Overall, I think it went pretty well, and the group of guys that did make it out were talkative and seemed to have a good time.

Three’s Company’s Bedrock Q Debut

  • When: 20210506
  • QIC: Waldo (Three's Company as Co-Q)
  • The PAX: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, 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: Upper-60s & Muggy

FNGs: None

COP: SSHs x14 IC; TTT x10 IC; Don Quixotes x10 IC; LBAC x15 IC (forward & backward); Overhead Claps x15 IC; Merkins x10 IC; Squats x20 on Q

The Thang:
-Grab one block, meet by the entrance to the dirt parking lot and partner up.
-Lap 1: One partner does 10 burpees while partner farmer carries two blocks.  After the burpees, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 2: One partner does 20 merkins while partner cusacks one block.  After the merkins, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 3: One partner does 10 lawnmowers w/ each arm while partner lunge walks.  After the lawnmowers, run and catch up w/ partner (carrying your block) and switch roles.  Repeat until lap is complete.
-Rinse and repeat the three laps again.
-Run around dirt parking lot without blocks and the mosey to the baseballs in front of the park.
-Spider-man merkins; Everyone holds plank, and one by one, each Pax does 5 spider-man merkins
-Mosey back to the flag and stow blocks.

Mary: No time for Mary today

Numberama: 10

Namerama: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger, Three’s Company, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Microwave will be Qing

Devo: Reach out to a brother when you are in need…don’t hold everything inside.

Moleskin: I had seen Three’s Company around so much, that I never realized that he hadn’t ever become a full fledged Q.  He had come up with workouts in the past when there was no Q present at an AO, but had never planned a workout at F3 yet.  He decided to pick up the co-Q for today and he came up with a great one.  He’s definitely Q ready, and I’m excited to see what he can do around the region.  Thanks for stepping up Three’s Company, and great job by the Pax today.

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


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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 clear.

FNGs: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

A Bad Batch of Exercises

  • When: 20210504
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three's Company


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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: Slaughter Starter (Burpees x20 OYO); TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab a block and return to the circle
-“Back in Black” – On your six with the block behind your head as an anchor…the AC/DC song ‘Back in Black’ is played.  Through the song, keep legs up at 6 inches, and do an Iron Cross every time the word ‘Back’ is said during the song.  Try and hold as long as possible…if you reach failure, get back into it ASAP.
-Gather near the entrance to the dirt parking lot w/ the blocks and divide into two groups.  One person from Group A does a Farmer’s Carry w/ 2 blocks around the dirt parking lot.  While he’s doing that, the other members of Group A run back and forth from the entrance to the light pole on the right.  Group B does an exercise (the first exercise was curls).  When the person returns from the Farmer’s Carry, a member of Group B then does the Farmer’s Carry and the the two groups switch tasks (Group B runs back & forth, while Group A does curls).  Repeat until each man does the Farmer’s Carry.  But change the exercise after each group has done it once…After curls, it was calf raises, then flutter kicks, then lawnmowers, then squats.
-Howling Monkeys – Circle up and get into monkey humper position…stay in that position as each person takes a turn doing 10 Monkey Humpers IC.
-Stow Blocks

Mary: LBCs x25 IC

Numberama: 10

Namerama: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three’s Company, Waldo

Pledge and COT

Announcements: We need Qs.  Saturday workout is at Bedrock this week, and still need a Q for that.  Memorial Day Murph workout coming up.  And stay tuned for details about Father’s Day workout.

Devo: Saying that the media or politicians or other people are dividing us is a cop-out.  You can tune out that message…only you can decide whether to be divisive with other people.  Other people can’t make you divisive.

Moleskin: May the Fourth is a big day for Star Wars fans like me…but I couldn’t think of a good Star Wars themed workout, but in honor of the new Star Wars series ‘The Bad Batch’ debuting today, I put together a bad batch of exercises…things I don’t typically like to do, and that really have no connection with each other, but that I thought would be challenging.  I think it turned out pretty well.  And with ‘Thunderstruck’ retired, I wanted to give us another good AC/DC song to eventually hate, so I came up with the ‘Back in Black’ challenge, which proved to be difficult, as nobody got through the song keeping their legs up the whole time.  Also, fun fact…despite being about 45 seconds shorter than ‘Thunderstruck’, they say ‘Back’ more often in ‘Back in Black’ than they say ‘Thunder’ in Thunderstruck.

Stepping Up

  • When: 20210422
  • QIC: Waldo
  • The PAX: Easy In, Handy Manny, Mayhem


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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: Cold for April…40s and breezy

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Mountain Climbers 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 (each leg) OYO
-Mosey to Big Pavilion…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (each leg) OYO, LBCs x25 OYO
-Flutter Kicks x30 IC
-Flutter Kicks x30 IC
-LBCs x25 OYO, Step-ups x20 (each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Small Wall…Step-ups x20 (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 where Flag is normally at…Burpees x5 OYO
-Due to absence of the Flag…Burpees x10 IC

Mary: Figure-Four Reverse Crunch x20 on Q each leg; LBCs x25 IC; Ray Charles x25 IC; Tempo LBCs x25 IC

Numberama: 4

Namerama: Easy In, Handy Manny, Mayhem, Waldo

Pledge and COT

Announcements: Liquefaction at Stalker’s place tonight at 1800.  Rotating Saturday workout is at FaultLine this week…Sakrete is Qing.  Sakrete’s final Bedrock Q (before his move) is next Thursday

Devo: DBAD

Moleskin: It was unusually cold for a late April morning, so I wanted a workout that kept us moving most of the time.  I also decided to do way too many step-ups…but I think it ended up being a good workout.  It was a small group, but we had a good time out there.