Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

An Unconventional Half Mile Tour

  • When: 20200123
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits,


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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.  Stupid Winter.

FNGs: None today.

COP:  TTT x 10 IC slow and steady to get a great stretch in the hamstrings.  10 Hillbillies x 10 IC.

The Thang:

YHC set up cones through the park.  From the circle at the flag to the baseballs at the entrance.  The first 3 cones were placed closer together than the others.  Seems perfectly set up for some STAYING ALIVES.  PAX ran one complete Staying Alive.  Gathered together at entrance to the circle.  Jailbreak from first cone to second.  25 merkins on Q.  Lunge walk to next cone.  25 squats on Q.  Jailbreak to next cone 25 WWI sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks on Q.  Bernie Sanders across bridge to first baseball.  25 calf raises on Q.  Jailbreak to other side of the semi circle.  25 LBCs on Q.  Lunge walk around circle at entrance back to first baseball closest to flag.  25 merkins on Q.  Bernie Sanders to next cone.  25 squats on Q.  Jail break to next cone.  25 WW1 sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks.  Jail break to next cone.  25 LBCs on Q.  Lunge Walk to next cone then mosey to the flag.

 

Partner up.  Dora.  1 partner is running the staying alive course while partner 2 is doing one of the previous six exercises.  Flip flop.  Until time.

Mary: She wasn’t invited today

Numberama: 12

Namerama: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits, Sakrete

Pledge and COT- Loud and Proud 

Announcements: Since this backblast is late there is no need in putting the anniversary convergence and party here.  That’s done and gone.

Devo: I didn’t have one prepared and Defib dropped some knowledge.   If you weren’t there you missed it.  My dad always told me…When someone who is smarter than you is talking… Listen.  So that’s what we did

Moleskin:   In the days following this Q YHC received several texts from PAX describing their dislike for me.  The pain in the legs was real.  Hopefully there weren’t too many pulled muscles on this cold morning.  The best way to get from point A to point B is a straight line.  This morning we did not follow that logic.  Covered about .5 mile in some pretty unconventional fashion but everyone got better for it.

The Cardiac Results January 2020

  • When: 20200116
  • QIC: Defib
  • The PAX: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, 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: 64, humid, not rainy until after 5:45

FNGs: None

Ruckers: Swinger🤘

Disclaimer: Given. Push yourself, don’t hurt yourself.

COP:

Through the Tunnel 10 IC

Don Quixotes  10 IC

LBAC forward and backward while I gave instructions for The Cardiac 

 

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac January 2020 Results:

Swinger 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

Gypsy 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Sakrete 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Fish N Chips 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Bambi 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles)

Bob The Builder 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

First Alert 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

AC/DC 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

High Stick 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Mad Dog 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Defib 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.1 miles)

Mary: None

Numberama: 11

Namerama: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, Defib

Pledge and BOM – Done

Prayer Reqests:

Prayers for Mad Dog’s daughter’s health 🙏

Prayers for the unspoken prayers

Prayers for our relationships with our spouses and those close to us

Announcements:

Jan 25, 2020 0700 Convergence wourkout at Doty 

Jan 25, 2020 5pm-10pm Convergence Party at the Ponds/Tectonic! Shortcake will bring his food truck so bring money for some good eats. There will be a Flag retiring ceremony so if you have a flag that needs retiring bring it to the party. If available, stay a bit after to help clean up.

Devo: 

“You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.”
Josh Shipp

 

Moleskin:  The Cardiac SUCKS  😂 Great Push, Men! Fish and Chips brought chalk so that we kid keep track of how many rounds we did. Thanks Fish!

 

The Slide on the playground is really really fast

  • When: 20200106
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker,


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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 but dry.

FNGs: Does Shortcake count?

COP:  10 TTT IC, 15 LBAC forward and reverse, 15 over head claps, 15 moraccan night clubs.  Gather on patio

The Thang:

Mosey to the point of the triangle island nearest the Senior community.  YHC briefed PAX on what the basic idea would be then did the first round of exercises IC.  1 LBC IC.  Mosey to next point furthest from the farm house.  1 Squat IC.  Mosey to next point beside farm house.  1 merkin IC.  Mosey to play ground.  1 Burpee.  Bear crawl to the stairs of the playset.  1 WW1 situp.  Up the stairs and down the slide.  1 Hand release merkin.  Lunge walk to gate of playground and head back to point nearest senior community.  Increase reps to 2.  Rinse and Repeat adding 1 rep each rotation until time called.

0538 called for everyone to meet at Pavilion.

Mary: Thunderstruck plank merkins.

Numberama: 14

Namerama: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker, Sakrete

Pledge and COT: We did that loud and proud 

Announcements: Anniversary Convergence and party 1/25/20.  Convergence will be that morning at 0700 at Doty Park and then Party at the Ponds at 1700.  Bring your families to the party and BYOB.  Shortcake will have his food truck on site.

Devo: YHC took a minute a spoke on the passing of my grandmother on New Years Day.  Never miss an opportunity to say Goodbye to someone you love and let them know how much you love them.  Tomorrow is not guaranteed.  She celebrated her 88th birthday on Monday and by Wednesday evening she was gone.  Don’t take tomorrow for granted.

Moleskin:   This was a fun one.  That PAX quickly figured out how to apply the brakes on that slide.  That thing would launch a little kid in the air.  Might be fun to watch at the anniversary party.  I would nominate my kid but I can’t swing the doctor bills after he is sent into orbit.  Shortcake joined us again and was like he never missed a beat.  Great work fellas.  Thanks for letting me lead.

Caveman Talk

  • When: 20191219
  • QIC: Waldo
  • The PAX: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, 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: Cold, lower 30s, had to scrape ice off my windshield before I left the house

FNGs: None

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

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

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel, Waldo

Pledge and COT

Announcements: Anniversary Convergence/Party coming in January…stay tuned for details

Devo: Stealing from Stalker…an HC is an HC, honor it.

Moleskin: Great chatter this morning.  We had lots of interesting discussions that ranged from death/funerals to saying stupid things to your wife.  And some of us even talked like cavemen at times.

No Whammies

  • When: 20191126
  • QIC: High Stick
  • The PAX: Dri Prime, Defib, Repo, AC/DC, Mayhem, Swinger, Easy In, Wreck It Ralph, Waldo, Chum, Sugar Mountain, Manana


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Warm-Up:

SSH, TTT, Imperial Walkers, Don Quixotes

Thang:

The PAX would spin the wheel to press their luck.

Spin 1: 20 Lawnmowers (10 each arm OQ), 20 Kettlebell Swings OQ, Run Down and Back to Sign

Spin 2: Whammie (10 Blockies)

Spin 3: 20 Tricep Ext IC, 20 American Hammer IC, Parking Lot Lap

Spin 4: Run to Baseballs, Peoples Chair, 10 Merkins Run to Gate and Back 10 Merkins

Spin 5: PAX choice (Floor Sweepers)

Spin 6: 20 Curls OQ, WWI Situps OQ, Lap Around Parking Lot

Spin 7: Whammie (10 Blockies)

Spin 8: Run to Bridge, 20 Dips OQ, 20 LBC OQ

Spin 9: 20 Overhead Press, 10 Iron Cross OYO, Down and back to sign

Mary:

Donkey Kicks, Pickle Pounders

Devo:

Do not fear, for I am with you.  I will strengthen you and I will help you. Isiah 41:10

Playing with a Stacked Deck

  • When: 20191112
  • QIC: Wreck-It Ralph
  • The PAX: Waldo, AC/DC, Mayhem, Chum, Show Me, 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: 50’s. Beautiful for a beat down

FNGs: Nope

COP:  25 LBAC IC Forward, 20 in reverse, Slow TTT x5 IC

The Thang:

Deck of Cards. PAX Picked Exercises before we began:

Hearts- Mtn Climbers IC

Diamonds- Merkins

Clubs- Curls for the girls

Spades- Squats

Mary: 15 WWI Sit-ups was all we had time for. She is a fickle beast.

Numberama: 7

Namerama: Waldo, AC/DC, Mayhem, Chum, Show Me, Easy In, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for Hunger 11/16 2PM, drop donations at your favorite AO if you can’t make it. 9/11 Heroes Run 11/17 Daniel Island.

Devo: At my brother in Law’s wedding everyone was describing this great guy. Even he said he had a hard time believing they were talking about him. Make sure you’re the same through and through,

Moleskin:   Flew in late from a weekend of wedding festivities in Houston. Needed an easy beat down. the deck delivered. We got the high numbers out of the way early.

Captain D’s is the Best Seafood in Charleston

  • When: 20191021
  • QIC: Sakrete
  • The PAX: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R)


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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: High 50’s and clear

FNGs: Negative

COP:  15 LBAC IC, 15 LBAC Reverse IC, 15 TTT IC, 10 Don Quixote

The Thang:

Grab a block and head to the street that runs beside the AO (not main drive).  Assemble at tree about half way down road.  15 curls for the girls On Q.  15 tricep extension on Q.  15 chest presses on Q.  Place blocks on side of road.  Jailbreak to next tree heading back towards the main road.  15 burpees OYO,  15 Bobby Hurley OYO, 15 Side Straddle Hops IC.  Mosey to triangle median on the main road.  Point closest to senior neighborhood.  15 WWI  Situps on Q, 15 LBC IC, 15 Flutter kicks IC.  Mosey to point of triangle closest to farm house.  15 squats on Q, 15 monkey humpers IC, 15 calf raises on curb OYO.  Lunge walk cut through road.  15 merkins on Q, 15 carolina dry docks on Q, 15 hand release merkins on Q.  Mosey back to blocks at tree.  Repeat exercises.  Stow blocks.  Jailbreak to next tree.  Repeat exercises.  Mosey to triangle point closes to Senior neighborhood.  Repeat exercises.  Mosey to point closest to farmhouse.  Repeat exercises.  Lunge walk down straight away and mosey back to flag.

Mary: Covered that at our first stop on the triangle

Numberama: 11

Namerama: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R), Sakrete

Pledge and COT

Announcements: YHC had to split and could not stick around for annoucements and devo.  Major Dad handled this responsibility.  Thank you sir!

Moleskin:   YHC had the EH on Cheech heavy over the last several weeks.  Cheech made a deal with me.  If I picked up 2 consecutive Q’s he would be at both of them.  He held up his end of the deal this morning.  His thought process was if its going to suck for him its going to suck for me also.  Bob the Builder has a weird infatuation with Captain D’s.  Said “its the best seafood in Charleston and is only slightly inferior to Long John Silver’s.”  I am not sure what he drank Sunday night but it is clearly impacting his Monday conversations.  Heads up to anyone Qing out at Tectonic.  That is a dark neighborhood.  Please have reflective gear if you are leaving the AO.  YHC had a head lamp and Nox Gear vest and several cars passed us and didn’t even hit the brakes.  Thank you for allowing me to lead gentleman.

October Running of The Cardiac

  • When: 20191017
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Mañana, Mad Dog, Defib, Swinger, Waldo


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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: 50ish and clear

FNGs: They don’t come to The Cardiac much

COP:  15 LBAC forward and reverse, 10 TTT slow to stretch out hamstrings, 10 hillbillies all IC

The Thang: The Cardiac is the monthly fitness test for Bedrock.  It consists of the following:

5 Merkins

10 Squats

15 Wide Merkins

20 LBC

10 burpees

Run down to the light pole on right hand side.

Results are as follows:

AC/DC: 9 rounds

Defib: 5 with ruck

Mad Dog: 6

Swinger: 10

Waldo: 8

Mayhem: 9 or 10

Mañana: 4

Sakrete: 9

Mary: heck no not on Cardiac day

Numberama: 8

Namerama: AC/DC, Defib, Mañana, Mad Dog, Waldo, Swinger, Mayhem

Pledge and COT  Yep we did that

Announcements: Holiday races are up.  Sign up.  Lifted up our guys doing the 70.3 Wilmington and the guys participating in Selection.

Devo: Reach out to the guys fighting the foo.  Its important that they know we are thinking about them.  Not just a Facebook tag but reach out in person.

Moleskin:   The Cardiac sucks.  It sucks every month.  Great job Mañana on your first attempt.  Keep coming back and pushing your self gentleman.

Why doesn’t YouTube work at Tectonic?

  • When: 20191008
  • QIC: Sakrete
  • The PAX: Cheetah, Major Dad (R), AC/DC, 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: Mid 60’s.  Fall is coming.  Sometime soon.  I think.

FNGs: They slept in today

COP:  15 TTT IC, 15 LBAC forward and reverse IC, 15 Don Quixote IC

The Thang:

YHC gathered the PAX under the tree where the Inferno begins (Tectonic faithful you know where I am talking about it).  10 MERKINS ON Q.  JAILBREAK to staircase of Farm House.  10 MERKINS ON Q. 10 SQUATS ON Q.  JAILBREAK to sidewalk nearest road.  10 MERKINS ON Q. 10 SQUATS ON Q. 10 WWI SITUPS ON Q.  Jailbreak down street in between the islands.  10 MERKINS ON Q. 10 SQUATS ON Q. 10 WWI SITUPS ON Q.  10 CAROLINA DRY DOCKS ON Q.  Jailbreak back to side walk then straight into a mosey around farmhouse.  Once back at the tree, 10 MERKINS ON Q,  10 SQUATS ON Q, 10 WWI, 10 CDD, 10 JUMP SQUATS ON Q.  JAILBREAK to staircase. 10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI SITUPS ON Q, 10 CDD, 10 JUMP SQUATS, 10 HEEL TOUCHES IC.  JAILBREAK to sidewalk.  10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI SITUPS ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASE MERKINS ON Q.  JAILBREAK down street in between the islands.  10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASE MERKINS ON Q, 10 CALF RAISES OYO.  JAILBREAK back to sidewalk and mosey around farm house back to tree.  10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI SITUPS ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASE MERKINS ON Q, 10 CALF RAISES OYO, 10 FLUTTER KICKS IC. JAILBREAK to staircase.  10 MERKINS ON Q, 10 SQUATS ONQ , 10 WWI SITUPS ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASED MERKINS ON Q, 10 CALF RAISES ON Q, 10 FLUTTER KICKS IC.

Mary: 10 BURPEES AT STAIRCASE RUN TO SIDE WALK. 9 BURPEES RUN BACK.  8 BURPEES. ETC. UNTIL TIME CALLED

Numberama: 5

Namerama: Cheetah, Major Dad, Defib, AC/DC, Sakrete

Pledge and COT

Announcements: Many races and events coming up through the fall and winter.  BOLO for posts on page.

Devo:

The Lord Still Loves

Then the LORD said to me, “Go and love your wife again, even though she commits adultery with another lover. This will illustrate that the LORD still loves Israel, even though the people have turned to other gods and love to worship them.” (NLT) ( Hosea 3:1  )

 

God’s love is relentless.  It pursues us despite the ugly sin that goes against the very nature of God.  What amazing news!  Even when we feel we’ve committed the worst of sins the Lord still loves us.

Moleskin:   After posting at Tectonic on Friday for the first time in a very long time, YHC told Woody he would take the Q for Monday.  In possession of the Tectonic flag YHC put my name on the Q sheet.  So my Saturday night got away from me a bit and did not feel 100% on Sunday.  So late Sunday evening I still had not put a lot of thought into what we would do.  I bounced a couple ideas around in my head on Saturday but nothing was in concrete, or sakrete, if you will.  YHC saw Cheetah at Liquifaction so I put the EH on him then.  He immediately jumped at the idea but said “only if you don’t do ‘Thunderstruck’.  YHC said he wouldn’t.  YHC decided to pull an old favorite that has been featured at several different AOs around the region.  As the workout continued YHC was keeping an eye on the time.  It looked like we would end right at about the 540 mark.  Ironically, Thunderstruck is a 5 minute song.  YHC apologized to Cheetah for lying to him and tried to get it set up.  However, the anti AC/DC (NOT OUR ACDC THE BAND) vibe was high this morning at Tectonic and YHC could not get the song to load.  Something about that area that my phone doesn’t like.  Audible time.  That was the birth of the burpee/mosey at Tectonic.  Side note and its no real surpise to any but Defib is an animal by himself but when pushed by someone he becomes almost like a robot.  Cheetah pushed him this morning.  Hard.

Good work gentleman and thanks for letting me lead!!

Cornhole in the dark

  • When: 20191001
  • QIC: Wreck-It Ralph
  • The PAX: Mad Dog, Manana, Fish 'n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, yo Adrian, Prius, Clancy, 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: Muggier than expected, 75.

FNGs: None

COP:  LBAC IC Fx13, Rx12, TTT IC x5

The Thang:

Grab blocks, form up in 2 columns at the yield sign.

Usain Bolt- down to the No Parking sign and back, then farmer’s carry blocks around traffic circle. Stand at the chalk line, and toss (1) cornhole bag onto the tic tac toe board.

Rinse and repeat until all bags or thrown, or a winner is declared.

Losing team does (10) 8-Count Body Builders.

 

Fun was had by all.

Mary: Stow Blocks

Numberama: 16

Namerama: Mad Dog, Manana, Fish ‘n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, Yo Adrian (R), Prius (R), Clancy, Defib, Wreck-It Ralph

Pledge and COT

Announcements: Liquefaction- Saturday 1800 (not 0600), Dog & Duck. Sakrete has the Q. Come celebrate some of the huge achievements of your brothers and make some bad decisions of our own.  9/11 Heroes run- moved to 11/17 1400. Great race, great cause.

Devo: Don’t be a dick.

Moleskin: It was good to be back in the gloom after completing my HTL. I missed you jackasses, and the mumble chatter was on fire.