Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

011’s Modified MARSOC Short Card Comes To Bedrock

  • When: 20181030
  • QIC: Defib
  • The PAX: Fish N’ Chips, Cheech, Show Me, Cliffhanger (Respect), Yo Adrian (Respect), Corn Fed, 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: upper 40s, clear and low humidity; Pretty dang good 👌

FNGs: No FNGs

Disclaimer: Given

COP:

SSH 25 IC

The Thang:

Everyone get a block!

alldayruckoff.com posted Doug Schwerin’s (AKA 011; the lone finisher of GORUCK Selection 020) Modified MARSOC Short Card Workout. So we did a modified version of it this morning 😄 #selectiontraining

1. 30 hand release Push-Ups on Q

2. 30 Air Squats / Overhead Squats on Q

3. 30 Crunches IC

4. 10 Burpees IC

5. 30 Overhead press in Q

6. 15 Push-Ups IC

7. 30 Mountain Climbers IC

8. 30 Flutter Kicks IC

9. 10 Burpees IC

Slow Mosey 100yds to the lightpost and back

10. 30 Single Arm block Swings (15 Each Arm) OYO

11. 30 Thrusters on Q

12. 30 Starburst Jacks on Q

13. 30 Flutter Kicks IC

14. 10 8-Count Body Builders IC

100 yd farmers carry with block in one hand. 100 yd farmers carry with block in other hand.

15. 30 upright rows on Q

16. 30 Thrusters on Q

17. 30 Lunges IC

18. 30 Hello Dollies IC

19. 10 8-Count Body Builders IC

20. 30 American Hammers IC

Stow blocks

Mary: 30 Pickle Pounders IC

Numberama: 7

Namerama, Pledge: Done

Announcements:

Hot Tub is still collecting to shoes until the end of October.

Prayers and BOM : 

Prayers for Dri Primes upcoming shoulder surgery on 11/5. Prayers that everything turns out the best that it can!

Prayers for the health of all our F3 brothers and their injuries that are on the mend.

Unspokens

Devo:

“Pray not for easy lives, pray to be stronger men” – John F l. Kennedy

If you want something, work hard to get it

Moleskin:  

This workout is a struggle bus, but I like it! T claps to Corn Fed because this is the second time he did this Q! I apologized in advance and he took it in stride and said, “That’s all right, at least I know what’s coming” What a stud!

 

50 Shades of Tectonic

  • When: 20181019
  • QIC: Stalker
  • The PAX: Major Dad (respect), BTB (respect), Cold Cut, Boll Weevil, EZ Go, Ramen, Eject, Hot Tub, Labowski, Cheech


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Intro: Green Bag’s post earlier this week about workouts that looked better on paper than in execution, inspired YHC to add to the list of bad decisions. When the PAX arrived, they were instructed to secure a zip-tie to their wrist. Nobody asked why, and YHC offered no explanation. 11 men tested their boundaries this morning.

Disclaimer: No FNG’s, although Labowski is only on BC #3.

Warmup: Burpee x1 (IC and slow so as to resemble a stretch), tempo merkin x15, tempo WW1 x10, hit-its, gorilla shuffle burpees x10, jail break around the triangle.

Thang: YHC zip-tied each man’s wrist to a rope that had been woven under, through, around, and over all of the picnic tables under the pavilion (about 125′). Follow the rope to the end, where there’s a pair of wire cutters, then go grab a block and meet at the flag.

Cussack block for 60 seconds, OHP x15, Cussack block for 30 seconds, OHP x10.

Curls for the girls: 1/2 way up x20, 1/2 way to full up x20, full range x10.

Calf raises x60, squats w/ blocks x20, Al Gore.

Ring of Fire merkins x22.

Cussack blocks back to pile.

Mary: Boat/canoe, LBC’s, low plank.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: Reach out to a brother to encourage him today.

Moleskin: The BB title wrote itself when someone suggested that a bunch of dudes bound to a rope with zip-ties and crawling on the ground resembled 50 Shades of Grey. YHC is praying that The Ponds installed security cameras in the pavilion as part of their recent renovation. Someone would be entertained watching the playback.

F3 is a trusting group, but of course the Marine had a contingency plan in case the experiment went sideways.

I wonder if Labowski will show for BC #4?

A Little of This and a Little of That

  • When: 20180904
  • QIC: Flo
  • The PAX: Suave, Cisco, Petrino (FNG), Cheech


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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: 75 degrees and humid

FNGs:  Welcome Petrino!

COP:  SSH X 20 IC, Imperial Walkers x 15 IC, Don Quiote x 10 IC, LBAC x 10 IC (Forward, Backward, and Upward)

The Thang:

¼ Mile Indian Run

Pull-ups and People’s Chair

Mosey to the other side of the complex

Balls to the Wall

Mosey to the tennis courts

Staying Alives, Staying Alives with a Burpee at each line, and Flutter Kicks

Mosey to the playground

Slinky Merkins, Pull-Ups, and Step-Ups. Rinse and Repeat.

Mosey to the tennis court (Mule run halfway with Bear Crawls and Duck Walks)

Butts to the Wall

Mosey to the tennis courts

Staying Alives and WWI Sit-Ups

Mosey to the other side of the tennis courts

Broad Jumps

Mosey back to the field

Pull-Ups and Core Work (Chill Cut, Indian Sit-Ups)

Deadman Burpees x 10

Mary:  LBC x 20, American Hammers x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Read from devo regarding being a leader of integrity. Be a whole person (be the same man in one place as you are at another  place).

Moleskin:  Good to be back out at The Jones. Really a great AO with a lot of features to work into a BC. Tried to utilize the space in this workout.

Labor Day Fun @ Tectonic

  • When: 20180903
  • QIC: Hot Tub
  • The PAX: Sakrete, Heisman, Itgonbfun, Major Dad, Grits, Dream, Greenbags, Cheech, AC/DC, Rosco, Hot Tub


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11 MEN came out to Tectonic to see what YHC might have in store for the PAX for a Labor Day beat down. Three of them (Grits, Itgonbfun, and Sakrete) got themselves into this mess on Saturday at Sakrete’s house, but none better than the proverbial SHOVE under the bus from the M of Sakrete.

 

Disclaimer

COP

Studder Burpee Ladder 1-10-1 (Q calls down and counts in low merkin hold, then return to feet. Increase count each rep until last hold is 10 count, repeat back down to 1)

V-up x 10 IC

Skydiver x 10 IC

Side plank w/ reach x 10 IC ea side

Mosey around farmhouse, gather at newly laid paver circle

Intro “The 8”

Lunge walk around picnic shelter (lunge walk 10 steps, squat x 5, repeat)

Run around farmhouse (creating a figure 8 pattern)

On return to circle, merkin x 15

Plank for 6

10 Count from PAX

Rinse and Repeat

10 Count from PAX

Mosey around farmhouse to COP area

V-up x 10 IC

Freddie Mercury x 20 IC

Hello Dolly x 10 IC

Rosalita x 10 IC

Mosey around farmhouse to paver circle

“The 8”

10 Count from PAX

Rinse and repeat

Mosey around farmhouse to COP

V-up x 10 IC

Skydiver x 10 IC

Side plank w/ reach x 10 IC ea side

Slow mosey around farmhouse

 

Numberama, Nameroma, Announcements

Slow mosey to front of farmhouse to flag since shovel flag did not post.

 

BOM

 

Cheetah’s Fun Deck of Cards

  • When: 20180405
  • QIC: Cheetah
  • The PAX: Blackout, Chum, Cheech, Sakrete, Bob The Builder (Respect), Yo Adrian (Respect), Prius (Respect)


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Intro: As the clock got closer to 9PM, YHC wondered if anyone was going to claim Bedrock’s Q. I asked Defib and he said no one had it, and he was going to be DR. So for the 5th, and maybeee the final time this week, Cheetah took the Q.

Weather: 40s-lows 50s. Bob The Builder wasn’t happy about it.

FNGs: None

COP:

  • SSH x15 IC
  • LBAC Forwards x15 IC
  • Don Quixote x10 IC

Grab a Block and return to flag.

THANG:

Deck of Cards. 2-10 are their values for reps. Face Cards are 10 reps. Ace is 15. And have two jokers.

Hearts: Derkins on the block

Diamonds: Glockies

Clubs: Iron Crosses

Spades: Monkey Jumpers (do a 4 count Monkey Humper, then do a jump)  Sorry Splinter, the Ace of Spades was avoided, and they woulda been extra fun to do.

Jokers-Gave PAX a choice. They can either Bear Crawl or Lunge Walk around the circle. If the second joker is drawn, you have to do the reverse of that exercise (which it was 😈)

Stow Blocks when the time got close to 5:45.

The Deck was not finished, and the cards were put away before I could mark or count how many cards remained.

Numberama: 8

Namerama: Cheetah, Blackout, Chum, Cheech, Sakrete, Bob The Builder (Respect), Yo Adrian (Respect), Prius (Respect)

Pledge Prayer Announcements

Moleskin: Monkey Jumpers and Glockies came in droves at times. And both sucked a lot. Sakrete said he’s takin me to Vegas cause of it. The Deck may not have been finished, but the PAX got what the came for. Except for Chum, he didn’t get his shoulder workout in. I did offer him 7 laps of Bear Crawls which he quickly declined. His loss.

Sally Was Shy For Tectonic

  • When: 20180404
  • QIC: Cheetah
  • The PAX: Defib, Cheech, Woody, Peaches(Respect)


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Intro: YHC ran a solo Q on Monday, today I wanted to try and lead the men at Tectonic again. I was not alone this morning!

Weather: upper 60s

FNGs: None

COP:

SSH x17 IC

TTT x10 IC

Go grab a block and return to the well lit area of Tectonic.

THANG: Some exercises were thrown in on a whim, so numbers of reps may be off along with position of completion.

Round 1:

Conveyor Belt Plyo Merkin x10 On Q (bear crawl down when you are last in line)

Blockies x10 IC

Squats x20 On Q

Glockies x10 IC

OHP x20 On Q

Burpee x10 IC

Plank Jack + In & Out x15

Up/Down Burpee x10 IC

Lap around farmhouse

Round 2:

Weighted Bobby Hurley x20 On Q

Uneven Burpee x10 OYO

Tricep Dip x15 IC

Contra Burpee x5 IC

Box Cutters w/block x20 IC

Bodybuilder (not Adjustments) x10 IC

(I think I’m missing one here but I just can’t remember what)

Lap around farmhouse.

Round 3:

This was supposed to be another fun round of Sally, but YHC’s phone didn’t want to play it. So we did this.

Starting on the concrete path between the farmhouse and Gazeebo. Do 1 Lunge Walk Step w/ block, do a burpee, continue process until you reach the small tree by the road.

Starting at the tree. Reverse Lunge Walk w/ block. (Modification was regular Lunge Walk) back to concrete path. Stow blocks when complete.

MARY: No Time.

Numberama: 5

Namerama: Cheetah, Cheech, Defib, Woody, Peaches (Respect)

Pledge, Prayer, Announcements

MOLESKIN: YHC still had a enough in the tank to take the Q and deliver another quality beat down. Gave some ideas to some of the PAX for future Q’s (sorry in advance). And I may not be done Qing this week. We shall see. 4 Qs in 3 days. Definitely a Personal Best.

Bear Crawl Around the Roundabout

  • When: 20180403
  • QIC: Cheetah
  • The PAX: Chum, Splinter, Walkoff, Blackout, Defib, Fish N Chips, Show Me, Cheech, Boa, Daycare, Pavillion, Yo Adrian (R), Swinger, Ma Bell


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Intro: Again a vacancy needed to be filled, and again YHC took it. Only this time, at Bedrock and with 14 others.

Weather: Fantastic

FNGs: None

COP:

  • SSH x15 IC
  • TTT x10 IC
  • Imperial Walkers x10 IC
  • Do a quick lap in the parking lot then grab a block and return to the circle.

Thang:

ABC workout. If you have the letter in your F3 name, you did a Bear Crawl around the roundabout. If you didn’t, you did the exercise. If no one had the letter we all did the Bear Crawl and then the exercise. Exercises were either done In Cadence or On Q. Exercises were:

  • A-Chest Press x30
  • B-Burpee x10
  • C-Curls x25
  • D-Derkins x20
  • E-Up & Over x20
  • F-Flutterkicks x20 (4count)
  • G-Glockies x10
  • H-Heels to Heaven x30
  • I-Iron Crosses x20
  • J-Kettlebell x20
  • K- Weighted Bobby Hurley x20
  • L-Bent Over Rows x20
  • M- Monkey Humper x20 (4count)
  • N-Sparky Crab x20 (4 count, in crab walk position touch opposing hand to opposing to foot)
  • O-Over Head Press x20
  • P-Plyo Merkin x20
  • Q-American Hammers x20 (4count)
  • R-Bodybuilder x10
  • S-Squat x20
  • T-Tricep Extension x20
  • U-Plank Jack with an In & Out x20
  • V- Damn It’s x20
  • W- WW1 Sit-ups x20
  • X- Mtn Climbers x20 (4 count)
  • Y- Box Cutters x20
  • Z- Merkins x20

MARY: No time. Stow blocks

Numberama: 15

Namerama: Cheetah, Chum, Splinter, Walkoff, Blackout, Defib (Ruck), Fish N Chips, Show Me, Cheech, Boa, Daycare, Pavillion, Yo Adrian (R), Swinger, Ma Bell

Pledge Prayer Announcements

Moleskin: By the end of the workout, only 3-4 guys were able to do bear crawls. The rest had to Lunge Walk. I consider that a pretty good beat down. Cheech, and I avoided E and Fish N Chips and us avoided H. Lucky us😎 A great deal of mumble chatter. Mostly ridiculous ways of spelling your F3 name. Like Maj Bell or Fish N Chipz. We didn’t get through all the letters, but the message was very clear. I like bear crawls…a lot!

Damn Right We Got Your Six!!!

  • When: 20180115
  • QIC: Jingles, Co-Q: Cold Cut
  • The PAX: Major Dad, Android, Hospice, 50-50, Johnny 5, Borland, Reynolds, The Colonel, Hot Spot, Adjustment, Sprinkles, Too Much, Where Ya At, Freeloader, Sophia, Grits, Suds, Minivan, Caterpillar, M&M, Repo, Cliff Hanger, What!?!, Peg; Pretzel, Pyle, Speedo, Snowden, Prius, Sakrete, Chum, Hot Tub, Cannoli, Muscadine, FNA, High Stick, Redo, Cheetah, Cheech, Woody, Stick Em, Probie, Flo, Matlock, Floppy, Hashtag, Bellator, City Slicker, Tinker, Stalker, Peaches, Show Me, Head Gear, Sparky, Goose, Defib, Greenbags, Myrtle, Cousin, PTI, Ma Bell, Wambach, Rabbit Ears, Sugar Mountain, AC/DC, Stringbean, Bob the Builder


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The mission of today’s BC was to show Picasso the huge amount of support he has as he moves along in his recovery.  The man has more than a few brothers looking out for him.

Disclaimer for this back blast:  I apologize in advance if every exercise listed here was not exact.  There were a lot of moving parts that day.  I tried to make sure that all PAX were listed but if I left anyone out I’m sorry.

Conditions: 25 degrees;

FNGs: None

We balled up and prayed both before and after today’s BC

COP:

(Jingles) SSH x 20 IC

(Cold Cut) Squats x 20 on Q

(J) High Knees x 20 IC

(CC) Mountain Climbers x20

(J) Flutter Kicks x 50 IC

(CC) Burpees x 10 IC

The Thang:

PAX counted off and we had 69 men.  PAX then counted off by ones and two and split into two groups.  One with Jingles as Q and one with Cold Cut as Q.

Jingles group:

PAX grab one block each

11s Big boy SUs and burpees

11s Iron Cross and Merkins

Block 11s

Cold Cuts group:

BACON (had to modify Picasso’s normal bacon due to not enough blocks for 69 men)

B- Burpees x 5

A- American Hammers x10

C- Crunches 4ct x 15

O- Overhead Claps 4 ct x 20

N- Nolan Ryans 4ct x 25 right side

Flip the bacon by doing the Nolan Ryans on the left side and then working back down through the exercises

PAX ran to rock pile at the bottom of construction road and grab 2 rocks each.

Curls for the Gurls x 10 then switch rocks to opposite hands and do 10 more

Overhead claps with rocks x 10 then switch rocks to opposite hands and do 10 more

PAX ran up the hill to gate and planked until 6 was in.  Cold Cut gave instructions that we will run to Picasso’s house in silence.

All PAX took a knee in front of Picasso’s house and channeled positive energy into his home, toward, him, and toward his family.

Run back to flag in silence.

 

Mary: (not sure if these are correct, but here’s a guess)

(Jingles) American Hammer (4ct.) x20  IC

(J) Boat/ Canoe

(Cold Cut) WWI SUs x 20

(J) Flutter kicks (4 ct,) x50  IC

(CC) WWI SUs x20

Numberama: 69

Name-arama

Pledge and COT

Announcements: Cold Cut provided a brief update on Picasso and his condition.  Stick’em added additional details.

Prayer

Devo: Too Much led a very solid devo that I will not butcher here by trying to write what he said.  The main message I recall is that our God is a God that is willing to fight for us and sometimes we just need to let it happen.

Moleskin: T Claps to all of the men for this tremendous show of support for a brother in need.  T Claps to Jingles who chose to lead this workout despite getting over being ill and ending up dry heaving in the middle of the COP by the end of the BC. F3 is definitely more than just a workout and today was living proof of that.  F3 means a lot to YHC and it definitely means a lot to our brother Picasso.  But what the show of support today demonstrated is that Picasso means a lot to F3.  T-Claps to Woody for building a nice fire that both warmed our bodies but also gave the men a place to gather, share stories, and support each other through this tough time, providing warmth to our hearts as well.  When any of the PAX fall behind, F3 Summerville has their six, and we take great pride in the fact that we leave no man behind.  Each of us has a story of our own when we struggled, fell back, or stopped to Merlot (just like FNA did today, T-Claps for that) and another brother came right by our side to help us out.  That is the true spirit of F3 and why it is so important to so many of us.  Thank you men for who you are and what you do every day out there in the gloom as well as what you do for each other in the light of day.  Continued prayers for Picasso in his recovery and for his family as they walk beside him.