Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Figure 8s

  • When: 20210902
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, 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: Warm, but not quite as humid as we had been used to…And dry..no puddles around the park today.

FNGs: None

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

The Thang:
-Mosey to big picnic pavilion
-Tricep Dips x15 on Q; LBCs x20 IC; Box Jumps x10 OYO
-Mosey to whiffle ball field
-At the field, we did a figure 8 type movement.  Run a lap around the field; At home plate, merkins x5; Bear crawl to first base; V-ups x5; Mosey to pitchers mound; Burpees x5; Mosey to third base; Squats x5; Lunge walk to 2nd base; WW1 Situps x5; Mosey to pitchers mound; Burpees x5; Mosey to Home plate.
-Repeat that cycle until 0540…increasing the reps by 1 each time you go through the cycle (except the burpees, those always stay at 5)
-At around 0540, gather at the pitchers mound; Monkey humpers x15 IC.
-Mosey back to the flage

Mary: LBCs x42 IC

Numberama: 10

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  September 11th convergence @ Nexton. Get in touch w/ Pretzel if you’re interested in SpeedForNeed.

Devo: Never underestimate the power of a sincere apology.

Moleskin: A good workout is only as good as you can communicate it…and I probably had a few too many steps in my Figure 8 routine, but luckily after one round, most of the pax seemed to have the pattern down.  Overall, it was a solid workout, and the mumble chatter was great as always.  I also passed along the AOQ duties to Manana, who I’m sure is going to lead Bedrock well.  It’s been a pleasure leading the Country Club for the last 19 months.

Easy Does It

  • When: 20210831
  • QIC: Easy In
  • The PAX: Gruber, Manana, Snips, Sugar Mountain, Bodett, Fish-N-Chips, Mayhem, Swamp Fox, Chum


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Conditions: Mid 70’s and Moist

FNG: None but on brother joining our ranks from F3 Houston (Bodett)

COP: TTT/IC, SSH/IC, Mountain Climbers/IC, Burpees/IC, LBAC/OYO, T-Claps/IC, Moroccan Dancer/IC

The Thang: PAX Bear Crawled around traffic circle, stopping at every palm tree to execute one Burpee.  Once to the yield sign PAX Indian ran making a left towards the palm trees/second traffic circle.

When PAX reached the palm trees lining the road, they performed one four-count Monkey Humper than broad jumped to the next palm tree.  At the second tree they performed two four-count Monkey Humpers, broad jumped to the next palm, and continued in this fashion until the last tree.

PAX then gathered under the score board by the softball field and performed Pullups/IC.

PAX then made their way around the softball field to the concrete bleachers on the other side of the field.  PAX started at the bottom of the bleachers performing Around the Horn Merkins, moved up a step, 20 squats, up a step, 10 step ups each leg, up a step, then 30 calf raises.  Once complete, PAX made a lap around the concession stand before returning to the bottom of the bleachers to perform the exercises again.

When told to, PAX gathered and made their way to the parking lot by the FD and performed staying alives to each parking spot line.  Every time they came back to the start, they performed LBC’s before moving out to the next line and back.  After returning from the first line, PAX performed 10 LBC’s.  After returning from the second line, 20 LBC’s were performed, etc. etc. until all PAX had returned from the 5th line and completed 50 LBC’s.

PAX then ran back to the flag for Mary.

Mary: Burpees and Ray Charles

Numberama: 10

Namearama: Manana, Snips, Mayhem, Fish-n-chips, Easy In, Swamp Fox, Gruber, Sugar Mountain, Bodett, Chum

Pledge & COT: Complete

Devo: Complete

Announcements: Saturday workout and upcoming events.

 

A Tabata for Arms

  • When: 20210824
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, 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: Typical summer morning…warm and muggy and a bit foggy too

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab 2 bricks each
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Curls w/ the bricks.
-Mosey to the bridge (carrying bricks), Tabata #2 – Dips.
-Mosey to the far parking lot (carrying bricks), Tabata #3 – OH Press.
-Mosey to the small wall (carrying bricks), Tabata #4 – Incline Merkins.
-Mosey to whiffle ball field (carrying bricks), Tabata #5 – Tricep Extensions.
-Mosey to smaller pavilion (carrying bricks, Tabata #6 – Curls w/ the bricks.
-Mosey back to flag & stow bricks

Mary: LBCs x25 IC; Heel Touches x25 IC

Numberama: 7

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at FaultLine this week.  Get in touch w/ Pretzel if you’re interested in SpeedForNeed.  Sept. 11 Convergence at Nexton.

Devo: Be prepared…whether it is to fill in to Q or for whatever else life throws at you.  Be mentally & physically ready.

Moleskin: I had done an all-leg tabata back in July, so I decided to do an arm version of the workout today.  The bricks were a bit underwhelming on the first set of curls, but they started feeling heavier as the workout went along.

Rainforest Cardiac

  • When: 20210819
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, 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: Very warm and very muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers 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: 7

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, Manana, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at the Jones; SpeedForNeed and other events are coming up.

Devo:  There are a lot of people that would appreciate people being nice to them.  With a lot of people on edge, I’ve seen people in the service industry and other areas treated very poorly.  Show some grace and be nice and appreciative to people…it isn’t difficult to do.

Moleskin: I’m not sure what a rainforest actually feels like at its most humid, but I can’t imagine it would be much worse than the conditions we had at the Cardiac this morning.  That made the Cardiac feel like even more of a grind than it already is.  But we got our work in, and as always, some good conversations were had.

Celebrity Encounter

  • When: 20210803
  • QIC: Manana
  • The PAX: Snips, Mayhem, Stalker, Fish-n-chips, Easy In, Swamp Fox, Defib, Sakrete


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Conditions: Low 80’s

FNG: None

COP: Through the Tunnel, Side Straddle Hops, Baby Arm Circles FWD/REV

The Thang: PAX grabbed a block and lined up by the yield sign.  For the workout, PAX made their way to the traffic circle by the fire station.  PAX performed 11’s doing overhead block press (4-count) and 4-count Mericans. Once PAX finished, groups of 2 were formed (YHC played alone).  One member would carry both blocks around the circle in one direction, while the other ran the opposite way.  When they met, both members performed 20 squats before switching the blocks.  After a few laps, the PAX made their way back to the flag and stowed the blocks.

Mary: LBC’s and Flutter Kicks

Numberama: 9

Namearama: Manana, Snips, Mayhem, Stalker, Fish-n-chips, Easy In, Swamp Fox, Defib, Sakrete

Pledge & COT: Complete

Devo: Get out with the family and make memories.  That will be better than anything you can buy for your family.

Announcements: Saturday workout and upcoming events.

 

The Thunder Rolled, but the lightning did not strike.

  • When: 20210817
  • QIC: Manana
  • The PAX: Easy In, Deaf Tone, Waldo, Mayhem, Swamp Fox, Sugar Mountain


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Conditions: Low 80’s, storms brewing.

FNG: None

COP: Through the Tunnel, Side Straddle Hops, Baby Arm Circles FWD/REV

The Thang: PAX grabbed a block and lined up by the yield sign.  For the workout, PAX made their way to the traffic circle by the fire station.  PAX performed 11’s doing overhead block press (4-count) and Burpees. Once PAX finished, we moved to the trees by the ball field.  Starting at the ball field, PAX performed one 4-count Curls for the Girls before stepping to the second tree and performing 2 4-count Curls for the Girls.  This continued until most PAX were at the 9th tree.  By this time heavy lightning was moving closer to the park so the PAX moved back to the flag (it was 0540 anyway).  Once back PAX stowed the blocks.

Mary: Told Mary no due to lightning.

Numberama: 7

Namearama: Manana, Easy In, Deaf Tone, Waldo, Mayhem, Swamp Fox, Sugar Mountain

Pledge & COT: Complete

Devo: Cut short due to lightning, but did mention to pay attention to what is happening in Afghanistan.  Your daily problems are much smaller in comparison.

Announcements: None due to lightning

Moleskin: Very proud of the PAX and what F3 stands for.  One member of the PAX was a round or so behind in the 11’s, so those already finished completed another round to push our brother through.  This is what F3 is about, pushing each other to be better.

Something Died at Bedrock

  • When: 20210814
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three's Company, Muggsy


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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, summer morning

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; Imperial Walkers x15 IC; SSH x25 IC

The Thang:
-Mosey down the road toward the small wall…but before getting to the wall, bear crawl across the ‘bridge’.  Then arrive at the wall.
-At the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q; Derkins x10 on Q
-Mosey to the parking lot near the fire station.
-Round-About 11s.  Start with 10 Bobby Hurleys and 1 Mountain Climber IC, running counter clock-wise around the parking lot, doing the exercises on each end.  Finish with 1 Bobby Hurley and 10 Mountain Climbers IC.
-Mosey back to the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q.
-Mosey to wiffle ball field.
-Start at home plate, do 5 burpees OYO; move to 1st base via Burpee Broad Jump; At 1st base, do 5 squat jumps; move to 2nd base via sumo squats; At 2nd base, do 5 merkins; move to 3rd base via bear crawl; At 3rd base, do 5 flutter kicks IC; move to home plate via crab walk.
-Rinse and repeat, adding a rep to all of the exercises each time around…continued for about 15-20 minutes, until 6:50.
-Mosey to big pavilion.
-Right leg step up x15 on Q; Left leg step up x15 on Q; Dips x10 on Q
-Mosey back to the flag.

Mary: Heel Taps x20 IC; LBCs x25 IC

Numberama: 9

Namerama: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three’s Company, Muggsy, Waldo

Pledge and COT

Announcements: SpeedForNeed on September 25.

Devo: It’s ok to not know something.  It’s ok not to have an opinion on a topic you aren’t familiar with.  By all means, get educated on things you want to know about.  But nobody is an expert on everything.

Moleskin: I recycled a workout I had done back in March 2020, and it seemed to get good reviews….except for whatever died near the whiffle ball field, which created a major stench in the air while we spent our time in that part of the park.  It was great to have Three’s Company back in the gloom, and the 2nd F at Starbucks after the workout was excellent.

The skateboarders are making Zeus angry

  • When: 20210805
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Fish n Chips, Swamp Fox, 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: Upper 60s…so actually not too bad for August.  Light drizzle at times

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC OYO (forward then backward); Slow mosey around dirt parking lot

The Thang:
-Grab two cinderblocks and return to the flag.
-Curls for the Girls x20; Calf raises (while holding cinderblocks) x20; Lawn Mowers x10 each arm; Farmers Carry the blocks around the circle…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes…I wasn’t keeping track).
-Leave blocks at the circle and mosey to the whiffle ball field.
-At ‘home plate’, do Squats x10 & Burpees x5, then sprint to first base, side shuffle to second base, run backwards to third base, side shuffle home…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes).
-Howling Monkeys (all pax hold monkey humper position, while we all take turns doing monkey humpers x10).
-Mosey back to the flag & stow blocks

Mary: LBCs x50 IC

Numberama: 6

Namerama: Easy In, Mayhem, Fish n Chips, Swamp Fox, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  Back-to-school Liquefaction @ Major Dad’s house on Aug. 12.  SpeedForNeed 5k is needing volunteers…see Pretzel for details.

Devo: We have so many options of what to consume, but we also can choose not to consume what we don’t want to consume most of the time.  No need to continuously complain about certain news channels or programs or certain shows or certain Olympic sports while you are still choosing to watch those things.

Moleskin: This was a fun workout that allowed plenty of opportunity for mumble chatter, where we learned that Fish n Chips does not like skateboarding being an Olympic sport this year.

Running 0.0 Miles

  • When: 20210727
  • QIC: Manana
  • The PAX: Fish-n-Chips, Waldo, Swamp Fox, Easy-In, Wreck-it-Ralph


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Conditions: High 70’s, very humid.

FNG: None

COP: Through the Tunnel, Side Straddle Hops, Rocky Balboa’s (Thanks Three’s Company)

The Thang: PAX grabbed a block and lined up by the yield sign.  For the workout, one PAX would call an exercise before moving the 60lbs sandbag around the traffic circle.  First round the PAX moved the sandbag via clean and throws.  Second round, PAX were given a few choices on how to move the sandbag around; clean and throw, overhead throws, or side throws.  The following exercises were called by PAX:

Squat OYO
Lunges OYO
Mericans OYO
Overhead Triceps extension OYO
LBC’s OYO
Figure 4’s OYO
Chest Press OYO
Air Force Pushups OYO
Flutter Kicks OYO
Side Straddle Hops OYO
Curls OYO

PAX stowed the blocks.

Mary: Ray Charles, LBCs, and Plank

Numberama: 6

Namearama: Manana, Waldo, Wreck-it Ralph, Fish-n-chips, Easy In, Swamp Fox

Pledge & COT: Complete

Devo: You want to be the person who has bad days, not the person that has good days.  The majority of your days should be good, with the occasional bad day.  Also brought up a devo Fish previously used, where he biblically backed the reasons you shouldn’t complain about things.  The bible story was about fasting and how you should dress up and meet the world in a good manor rather then go out and complain about how hungry you are.

Announcements: The Guild, upcoming races, and Saturday workout.

Moleskin: Used Threes Company’s exercise of using pretend jump rope.  For me, it felt very weird and odd.  Don’t believe YHC will use that one again.  PAX noted it didn’t come off as weird when he did it, so maybe I did something wrong.  PAX previously noted they don’t like running at Bedrock, so the PAX didn’t run at all.

Block and Die

  • When: 20210722
  • QIC: Three’s Company
  • The PAX: Waldo, Fish-n-chips, Mayhem, Defib, Swamp Fox, Snips


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Conditions: 73-ish

COP:

  • Jump rope (simulated) x20 IC
  • Don keyote x10 IC
  • Through the tunnel x10 IC
  • Little baby arm circles x10 IC (forward & backwards)
  • Overhead clap x10 IC
  • Merkins (marine corps push-ups) x10 IC

The Thang: PAX grabbed a block and returned to the circle.

  • Curls for the girls x30 OQ
  • Overhead press x30 OQ
  • Freddie Mercuries x20 IC
  • American hammers x30 IC
  • Tricep extensions x30 OQ
  • Lawn mowers x40 OQ (20 right, 20 left)
  • Jump squats x20 OQ
  • Mountain climbers x20 IC
  • Squats with the block x20 OQ
  • Dammits x20 OQ
  • 10 burpees on your own

The PAX did an Indian run to the baseballs by the entrance and played a little game of roll the exercise die 🎲.  Each HIM got a turn and called the workout that was rolled. The following workouts were rolled and performed:

  • 3 Wall sits, 1 minute each time
  • 2 sets of 20 merkins
  • 2 sets of 30 American hammers

The PAX did an Indian run back to the flag and stowed the blocks.

Mary:

  • Spider-man merkins: PAX held plank and took turns doing 5 each.
  • Hold squat: PAX held squat and took turns doing 10 each.
  • Flutter kicks: PAX held at six inches and took turns doing 10 each, 2 count.

Numberama: 7

Namearama: Waldo, Fish-n-chips, Mayhem, Defib, Swamp Fox, Snips, Three’s Company (QIC)

Pledge & COT: Complete

Devo: Everyone has something they’re not very good at but ought to be. Don’t settle and say that’s just how you are. God has purposely given us obstacles to overcome and does not make everything easy for us. We are men. By nature, we conquer and overcome. Whatever that situation or weakness is, whether a family or personal situation, what will you do to improve? What will you do to learn how to get better at it.

FNG: None

Announcements: Saturday workout at FaultLine (Doty Park).

Moleskin: Workout went well. Rolling a die comes with the chance of having the same exercise rolled multiple times. Also, not sure if this is new but we started with a simulated jump rope exercise as opposed to the common side straddle hop. YHC told the PAX to feel free to give it an F3 name if there isn’t one already. Perhaps “The Rocky Balboa”? We’ll see but YHC plans to continue this warm-up exercise as part of the COP in the future.