Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

We build walls and we tear them down



by Leave a Comment

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Cool but nice 53 deg

FNG: Loose Nuts (Steve Dasinger)

COP

TTT x 10

Don Quixote x 10

Hill Billy’s x 20

Mountain Man Poopers x 20 

Arm Circles OYO

The Thing

Each one grab 2 bricks and a block and head to the Wolfe ball field

Build a wall

Start with the foundation 

Blockiees  x 10 

Bear crawl with block to other side 

Run back 

PAC calls next exercise 

Bear crawl with bricks to blocks and build wall 

Run Back

Continue until wall is built 

PAX called a variety of exercises and created a great workout

Mary 

Pickle pounders

Snow Angles 

Announcements, Pledge, BOM

DEVO:

ABC Bear Crawl at Bedrock

  • When: 20190404
  • QIC: Cheetah
  • The PAX: Easy In Boa Swinger Splinter Chum Sakrete Flanders Benefits


by Leave a Comment

Intro: It has been some time since YHC Qed at Bedrock. This workout is a fan favorite!….I think?

Weather: It was dark. YHC is used to sunlight.

FNGs: None

COP:

TTT, DQ, and LBAC x10 IC

Thang: ABC BEAR CRAWL

A letter would be called out. If a PAX member has the letter in their F3 name, they do the bear crawl. If they don’t, they will perform an exercise till 6 is in. If the PAX member has multiple of the letter they will do that many laps around the circle. If no one has the letter, we all do the bear crawl then do 20 reps of the exercise. Exercises were:

A-Chest Press

B-Burpees

C-Curls

D-Derkins

E-Bent Over Row

F-Flutterkicks 

G-Genuine

H-Bodybuilder

I-Iron Cross

J-Catalina wine mixer

K-Kettlebell Swing

L-Lulu

M-Monkey Humpers

N-Superman Merkins

O-OHP

P-Pickle Pounder

Q-Calf Raises

R-Lt Dan

S-Squat

T-Tricep Extension 

U-Up and Over

V-Damn It’s

W-WW1 Sit-ups 

X-Box Cutters

Y-Mtn Climbers

Z-American Hammers

Numberama, Namerama, Pledge Prayer Announcement

Moleskin: As expected, the mumble chatter was ever present. And several PAX have weird ways to pronounce their names.

Bedrock took on March Madness



by Leave a Comment

Weather: Nice 50’s

FNG: None

Bedrock is growing and it is a fun place to Q.

COP

TTT x 10 IC

Don Quixote x 10 IC

Runners Stretch

Flying Sun God arm stretch x 10 each way 

Mountain climbers x 20 IC

The Thing ( PAX will face off doing an AMRAP of exercises until one cannot do any more. At that time they will run to the light pole and back. The winners advance to the front of the line while the looser goes to the back. The only thing I would do differently would put a timer on the AMRAP and count the number of reps.)

Bracketology 

Each pax get a block. 

Head to head 

Number off groups 1 & 2’s 

Face off

ARMRAP with run after each

Overhead Press

Curls for the girls

Block murkins

Block Sit-ups

Block Squats

Mary

LBC x 50

Plank 

Leg lifts x 50 

Plank 

Flutter kicks x 50 IC

Pledge, Announcements, and BOM

It’s Mating Season. Nows the time to get ready!!

  • When: 20190207
  • QIC: Sugar Mountain
  • The PAX: Sakrete, Boa, Streaker, Splinter, Sandy, Flanders, Show Me, Yo Adrian, Easy In, Benefits


by Leave a Comment

F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather Mid 40’s

FNG: 1 Snooki

COP 

TTT x 10 IC

Don Quixote x 10 IC

Mountain Climbers x 20 IC

SSHx 20 IC

LBAC OYO 

Indian run long way to ball field

The Thing (4 corners from Hell) Partner up with someone your own size 

Round 1 

Corner 1 10 partner get ups 

Move to other corner by hog humpers into a burpee

Corner 2 20 WW1 sit ups

Lunge Walk

Corner 3 30 Fluter Kicks 

Hog Humpers into a burpee 

Corner 4 40 Monkey Humpers

Lunge Walk

Round 2

C 1 10 Diamond Murkins

Backwards lunge walks

C2 20 Out Wide Murkins

Partner Carrie

C3 30 Hand Release Murkins

Backwards lunge walks

C4 40 Standard Murkins 

Partner Carrie

Mary

X and O to Roxann

LBC’s to Down

Announcements

Pledge

BOM

The Cardiac February 2019 results



by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Upper 30s and clear.  Wasn’t raining so absolute perfect conditions for The Cardiac.

FNGs: Not today but did have a few first timers for the cardiac.

COP:  10 TTT IC (slow); 10 Hillbillies IC; 10 LBAC FORWARD IC AND 10 LBAC REVERSE IC.  Took a few minutes here to explain The Cardiac to our newer guys.

The Thang:

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

Results are as follows.

Easy In:  10 Rounds.

Fish N Chips: 9 Rounds

Splinter: 12 Rounds

Waldo: 10 Rounds

Snooki: 7 Rounds

Boa: 12 Rounds

Peg: 11 Rounds

Swinger: 7 rounds with ruck

Regerts: 7 rounds

Prius:  10 rounds

Sandy: 8 rounds

Sakrete: 9 rounds

City Slicker: 11 Rounds

Mustard Gas: 9 Rounds

Mary: Aint nobody got no time for no Mary on The Cardiac day

Numberama: 14

Namerama:  Easy In, Fish N Chips, Splinter, Waldo, Snooki, Boa, Peg (R), Swinger, Regerts, Prius (R), Sandy, City Slicker, Mustard Gas, Sakrete 

Pledge and COT

Announcements: Looking for volunteers for the P200.  6-8 hour shift manning checkpoints.  $150 goes back into the pot for F3 Summerville.

Devo:

God Loves Her Let your wife be a fountain of blessing for you. Rejoice in the wife of your youth. (NLT) ( Proverbs 5:18 )

Don’t let today escape you. Not because it’s Valentine’s Day but because it’s a day when you are given the privilege to serve your wife. But remember, it is not a day to merely thank her for all that she has done for the family. Regardless of the amount of labor or love, whether it’s been big or small lately, love her dearly and deeply. Love her, not because she deserves it, but because God loves her.
Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=5S738cf5VT

Moleskin:   The Cardiac is the monthly fitness test for Bedrock.  It’s not glamorous or fun but it will bust your ass.  We have had seen increasing numbers for The Cardiac over the last few months and I look forward to seeing it continue to rise.  Great work men!!

BedRock, Paper, Scissors.

  • When: 20190108
  • QIC: Sugar Mountain
  • The PAX: Defibrillate, Fish & Chips, Waldo, Yo Adrian, Prius, Easy In, Boa, FNG (Sandy)


by Leave a Comment

Disclmer: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 53 and muggy

FNG: 1 Gene Potes (Sandy)

COP

TTT x 10 IC

Don Quixote x 10 IC

Smurf Jacks no arms x 10 IC

Mountain Climbers x 10 IC

LBAC x 10 each way IC

The Thing Pair Up with a battle buddy

Rock Paper Scissors Three Rounds

AMRAP 

Round 1  

Curls for the girls 

Round 2 

Over the head block Hold

Round 3 

Block Press

Round 4

Lown mowers

Mary

Low Plank

X and O

Low Plank

Snow Angle 

Announcements

Pledge

BOM

DORA AND A FAILED BETA TEST

  • When: 20180802
  • QIC: SAKRETE
  • The PAX: Grits (Respect), Chum, Splinter, Easy In, Waldo, AC/DC, Boa, Swinger


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: mid 70s and HUMID!

FNGs: NOT TODAY

COP:  LBAC x 10 IC, LBAC reverse x 10 IC, T claps x 10 IC, Morracan night clubs x 10 Ic, TTT x 10 IC, PAX LED UP DOWNS.  (HIGH KNEES. EACH PAX SAYS DOWN AND GO DOWN AND POP RIGHT BACK UP. )

Grab block and assemble heading out from the circle

 

 

The Thang:

Indian Run block pass.  (line up single file.  Man at the back hands off his block and proceeds to run to the front of the line while the remaining PAX passed his block back to him.  Once he and his block got to the front next man goes).  Each man took a turn once YHC got back to front halted (made it almost to the turn that heads back to the scoreboard).  Walked rest of the way alternating cusack and shoulder carries.  Once at the wiffle ball field assemble at pitchers mound where YHC had a sheet with exercises on it and a flashlight (its dark at the CC).  We had 9 guys so we split into 3 groups of three for a Dora.  2 men stayed at the pitchers mound and executed exercises.  3rd man jail break around bases then mosey around sidewalk around wiffle ball field.  All exercises done OYO and always take the lesser of the numbers between the 2 guys executing exercises then switch off.

EXERCISES WERE AS FOLLOWS (1ST EXERCISE DONE W/O BLOCK 2ND DONE WITH)

50 BURPEES/ 100 CURLS

50 WWI SITUPS/ 100 OVER HEAD PRESS

50 HAND RELEASE / 100 CHEST PRESSES

50 SSH/  50 LAWN MOWERS EA SIDE

0540 rolled around and we heading back towards the flag but went the long way back across the bridge into the gravel parking lot.  Lined all blocks up on curve in gravel lot.  Run around parking lot at your fastest pace.  Pick blocks up according to finishing and stow.

Mary: Much to Chum’s disappointment no time today

Numberama: 9

Namerama: Sakrete, Grits (R), Waldo, Chum, Swinger, Boa, AC/DC, Easy In, Splinter

Pledge and COT  YES WE DID THAT

Announcements: Fundraising event for Stringbeans daughter 8/18 at Coreys Grilled Cheese on Maybank (I apologize if that’s not the actual name for some reason I can’t remember it); Old Flame running 52 miles over bridge on 8/11 for Carolina Childrens Charity

Devo: Be as intentional with scheduling the 2nd F and 3rd F as you are with the 1st.  They are both equally important and needed.

Moleskin:   Mumble chatter was low this morning.  The indian run block pass sounded better on paper than it did in reality.  Took too long and didn’t get heart rate up enough.  The Dora was rough but there was another side of the sheet we didn’t touch.  This one will resurface.  Always a pleasure to lead at the CC.  Good work men!!

 

ZZ Top Legs They Were Not

  • When: 20180501
  • QIC: High Stick
  • The PAX: Show Me, Waldo, Swinger, Boa, Regerts, Sakrete, Mustard Gas, Day Care, Chum, Splinter, Wreck-It Ralph (FNG)


by Leave a Comment

Weather:

FNG: 1 Wreck-it Ralph (Welcome)

Intro: YHC’s rehab of a knee injury brought back memories of various workouts that I put my various hockey teams through over the years.  It was also inspired by the ZZ Top song “Legs” in which I heard driving home the week before.

Disclaimer: Given

Warmup:

Through the Tunnel (15 IC)

Imperial Walkers (10 IC)

Don Quixote (10 IC)

Side Straddle Hops (10 IC)

Thang:

  1. Indian Run to the entrance: Complete the following exercises on Q – 25 Squats, 25 WWI Situps, 15 Jump Squats, 15 Dips
  2. Indian Run to the circle back by the scoreboard: Complete the following exercises on Q – 15 Runner Squats each leg, 25 4-cg flutter kicks, 15 Side Squats each leg, 20 V-Ups, 15 Skater Squats each leg
  3. Indian Run to whiffle ball field:Side Lunge around base paths, 15 pickle pounders IC, Forward/Backward Lunges around base paths
  4. Mosey to pavilion: 15 Show Girls each leg OYO
  5. Return to flag

Mary: Captain Thor (5 reps on Q)

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: Cold Cuts devo at Tectonic the morning before hit home with YHC so I decided to pass it forward.  SlowDown and be deliberate. Enjoy the moment.

I’ll draw you a picture

  • When: 20180503
  • QIC: Stalker
  • The PAX: Fish N Chips, Sakrete, Mustard Gas, Regerts, AC/DC, Chum, Daycare, Waldo, Boa, Swinger, Cheetah, High Stick


by Leave a Comment

Intro: YHC delegated the weinke to his 2.0, with the instructions, “use blocks, be creative, make it suck.” She did a pretty good job, but some of the movements required too much direction. YHC also had a 50′ length of fire hose that was begging to be utilized in some way. 13 men had trouble counting to 13, but got after it once the directions were adequately conveyed.

Disclaimer: No FNG’s.

Warmup:  Good mornings, single-leg squats, bent over rows, inchworms w/ block

Thang: Grab your block and a spot on the firehose and move out in a column.

At the picnic pavilion, leg extensions w/ a block on each foot and step-ups.

Grab your block and a spot on the firehose and move out in a column.

At the ballfield: poptart merkins, dips on blocks, buddy squats, situp w/ blocks, Russian twist w/ blocks, 2-handed heavy rope slams w/ the firehose.

Grab your block and a spot on the firehose and move out in a column. Quickly!

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: Leadership principle: Take care of your people. “Even if they are ass-monkeys.” Fish N Chips.

Chain is only as strong as its weakest link

  • When: 20180426
  • QIC: Sakrete
  • The PAX: Chum, ACDC, Fish N Chips, Day Care, Splinter, Peg, Kenny G, Pretzel, High Stick, Boa, Cheetah


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low 60’s.  Weather getting nice.

FNGs: none disclaimer given anyway

COP:  YHC explained as PAX was arriving to spend some time stretching because there wouldn’t be much of it come 0500.  As 0500 approached we began doing LBAC and YHC briefly explained what we would be doing.  Continued the explanations as we reversed the LBAC.  10 TTT IC.  Number off 1-3.  YHC named Chum, High Stick, and Day Care team captains.

The Thang:

This was a workout created to be a team work effort and an opportunity to help the six of the group.  Move as a team.  Circuit had to be completed to count.  Each circuit completed earns a tally mark.  Highest score at the end earned the right to plank it will second and third place teams completed burpees.  High Stick and his crew finished first with a tie between Chum and Day Care’s team once 0542 rolled around. Chum and Day Care’s team had to complete 20 burpees while High Sticks’ team planked.  Teams were:  Chum, Sakrete, ACDC and Fish n Chips;  High Stick, Boa, Cheetah and Pretzel; Day Care, Splinter, Peg and Kenny G.

Exercises were written on pieces of paper and placed in a bucket.  Team Captain was responsible for tallying and drawing next exercise.  YHC had chosen 3 exercises to be done at the Wiffle Ball field with 3 different ways of getting there; 3 exercises to be done at the entrance where the baseballs are and 3 ways of getting there; 3 exercises to be done at top parking lot and 3 ways of getting there; 3 exercises done in gravel parking lot and 3 ways of getting there; 3 exercises to be done at flag and a couple other various exercises and locations.  Exercises were drawn at random and had to be completed to get the tally.

Mary: burpees/plank whichever applied to your team.  Held plank until 0545.  recover recover

Numberama: 12

Namerama: Sakrete, Chum, ACDC, Fish N Chips, Day Care, Splinter, Peg, Kenny G, Pretzel, High Stick, Boa, Cheetah

Pledge and COT

Announcements: Mud Run sign up now!!!

Devo:

Moleskin:   YHC spent some time coming up with this weinke.  Teams needed to move as one and push the six to be faster.  High Stick and his team cheated and blew the other teams out of the water.  I’m not sure how he cheated but an investigation is on going.  The quote of the morning came from Kenny G as my team ran past his.  “I’m going to kill you Sakrete”.  Planning to bring this weinke out to other AO’s soon.  Maybe I am too competitive.  Don’t nobody like to lose.