Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Back in time to 1959

  • When: 20210615
  • QIC: Motherboard
  • The PAX: Cheetah, Bellator, Harddrive, Masterload, Creeper, Space Balls, Wingnut


by Leave a Comment

Warm Up:  TTT, SSH, Imp Walkers,

Thang:  Get block back to flag.

YHC will be 62 tomorrow.   That means I was born in 1959.   It also means I am living in my 8th decade so to start off we are going to do a Burpee for each decade I have been alive.  Each burpee will have increasing merkins.  So the eighth burpee will have 8 merkins.   Follow OC.

In 1959:

Hawaii became the 50th state.   We are going to do Island Hoppers by hopping up and down each of the tables in the pavilion.   One table for each of the 8 islands.    Follow YHC through the island tour.

The Barbie Doll was launched.   In her honor we are going to curls for the girls.  We are going to do these in slow cadence 4 count.  First set completed 31x, Second set completed 31x

Two monkeys survived a Russian space flight.   In honor of those two monkeys named Able and Miss Baker we are going to do two exercises.   First exercise is the Russian Twist (American Hammer). First set completed 31x, Second set completed 31x.  Second exercise is the Monkey Humper.  First set completed 31x, Second set completed 31x.

The top movie of 1959 was “Journey to the Center of the Earth”.   So we are going to start digging.   Grave Diggers on cue. First set completed 31x.

Top TV Shows of 1959 included The Twilight Zone.   When we think of twilight, we think evil spirits and ghosts.  So we will honor it by doing Gut Busters.   When the Ghostbuster theme song starts, we will plank up and do one burpee each time we hear “ghostbusters” and return to plank. Repeat until song is complete.  Four minutes long, 19 burpees.

In Cuba in 1959, Fidel Castro and his revolutionaires overthrew the Cuban government.  We are not going to honor his revolution but stand in defiance.  While we stand, we are going to do OVHD Press. First set completed 31x, Second set completed 31x.

Another popular TV shows in 1959 was Dragnet.   Lots of murders solved on these shows. So we will do Murder bunnies.  Up and back (about 50 yds total)

MARY:   Flutter Kick 31x IC, WW1 Situps until time up (46 total)

DEVO:  “It is the mark of an educated mind to be able to entertain a thought without accepting it.”  Aristotle

 

 

Final tour de Sakrete 13

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib


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 80’S AND SUNNY!

FNGs: None today

COP:  10 TTT IC, 10 Hilbillies IC, 10 LBAC forward and 10 reverse, 10 over head clap, 10 moraccan night clubs

Thunderstruck plank merkins  (run on this one is going to be from the grass by where the blocks are store over to the sidewalk in between tennis courts and back)

The Thang:

Separate in two groups.  Group 1 begins jog around the long part of the park.  Group 2 goes the opposite direction.  When the 2 groups meet up execute the following

5 burpees IC; 10 merkins on Q, 15 WW1 situps on Q, 20 squats on Q, 25 LBC on Q.  Continue running the same direction.  Every time you meet up do the exercises.  Rinse and repeat for 4 meet ups.

Stay in your groups and meet on the road that runs in front of the senior center.  Group 1 heads around the block in one direction while group 2 heads the other.  Indian run race.  Finish line is the entrance to Doty park parking lot on Hickory.  Stop Indian run and enter park.  One lap around the park at your pace.

1 minute and half of WW1 Situps.  One set of failure.

Mary: Thunderstruck plank merkins.

Numberama: 12

Namerama: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib, Sakrete

Pledge and COT

Announcements: Charleston Stair climb.  Father’s Day workout is in the works.  Memorial Day Murph.  Follow the page for future updates.  

Devo: Gave my testimony again.  Keep pushing gentleman.  This group works.

Moleskin:   The few times I have either Qed or attended a BC @ Accelerator we have met in the grass on the far side of the park near the gazebo.  Well there were kids practicing soccer there.  Would have been difficult to do a BC with them there so we relocated to the grassy area by where the blocks are stored.  My first time Qing 2 workouts in a day.  However, that wasn’t the greatest feat of the day.  Cheetah attended 3 BCs and a liquifaction.  BJDDAL (Bedrock-Jones DD, Accelerator and Liquifaction)  Dude is a stud.  Speaking of studs.  THREES COMPANY HELD PLANK FOR 4 DIFFERENT PLAYINGS OF THUNDERSTRUCK WITHOUT BREAKING PLANK ONCE!  A record that can only be tied.  Great work men.  Always enjoy posting at accelerator just rarely works out with my schedule.  It is a different animal working out in the afternoons.  I’ll take the sun not being out.    Thanks again for playing along gentleman!!

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


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: 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.

Mobo’s Minuteman Beatdown

  • When: 20210413
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Century(R)


by Leave a Comment

Conditions: Perfect

FNGs: None

COP: TTTx10, Imperial Walkers x10, Skate Jacks (L and R) x10, Side Squats x10, SSH variations

The Thang:  Grab a block and return to Flag.   The Minuteman workout is in honor of the Colonial Minutemen were civilian colonists who independently formed militia companies self-trained in weaponry, tactics, and military strategies, comprising the American colonial partisan militia during the American Revolutionary War. They were known for being ready at a minute’s notice, hence the name.  The workout was a series of exercises done OYO for a period of one minute with a 20 second rest to prepare for next exercise.  There were 3 exercises done in succession  followed by a 1;30 “rest” where the Pax would run to a spot and return.  This was done six times:

  1.  Burpees, Slow Mountain Climbers, Iron Cross
  2. Merkins, WWI Situps, Squats w/ block
  3. Carolina Dry Docks, Damn Its, Monkey Humpers
  4. Up&Overs, Flutter Kicks, Curls for girls
  5. Overhead Press, Freddy Mercs, Tricep Extensions
  6. Grave Diggers, Box Cutters, Bent Over Rows.

Mary: Played the song R.E.S.P.E.C.T (2;30) where Pax is in plank and does Merkin every time “just a little bit” is heard.   Held Al Gore until time up.

Moleskin:  Pax was instructed to do all exercises correctly. It was not about how many, it was about getting the most out of every rep.

DEVO:  Be prepared.  Just like the Minutemen, it is important for HIMs to be ready for whatever comes our way.  Just like the Wuhan Flu, you never know when something challenging is going to hit us.  Be ready for it.  Have a plan.  Put an emergency fund in place, plan for that rainy day.  Sort of like Major Dad’s advice to put together a Legacy Box.  Do it!

Final Tour De Sakrete 1

  • When: 20210402
  • QIC: Sakrete
  • The PAX: Defib, Gruber, Easy In, Cornwallis, 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: Cool and clear

FNGs: Not Today

COP:  10 TTT IC, 10 LBAC forward and reverse, 10 overhead clap, 10 moraccan night clubs.

The Thang:

Grab a single man log and meet at yield sign.  Rucks up, logs up and step off.  Walk to the Marshall’s building in the Harris Teeter parking lot and back to the flag. Stop at entrance to the park, turn around spot at Marshalls, entrance to the park and then flag doing 25 merkins and 25 squats at each stop.

Mary: flutter kicks with rucks over head OYO until time called.

Numberama: 6

Namerama: Defib, Easy In, Gruber, Cornwallis, Cheetah, Sakrete

Pledge and COT

Announcements: Updated everyone the happenings in the world of Sakrete.

Devo: Took a devotion from my daily devotion.

Moleskin:   I got my start in F3 @ Magnitude so it’s only fitting that the tour de Sakrete begins here as well.  One of my favorite Qs at Magnitude is the log toting trip to Harris Teeter.  4 stops for some PT totaling 100 merkins and squats.  Good way to start a tour.

Q Juice spilled at Bedrock

  • When: 20210313
  • QIC: Peaches
  • The PAX: Sakrete, Placebo, Motherboard, Mugsy, Three's Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.


by Leave a Comment

PAX: Sakrete, Placebo, Motherboard, Mugsy, Three’s Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.
Weather was perfect with temperatures in the 50s and a bright clear morning.

Warm up began with TTT, a leg length stretch, SSH, BACs & Don Qs.
The Thang was broken down into several parts. The first involved heavy lifting with blocks. A variety of standard exercises. One included a block weighted sit-up routine with hammer situps and sledgehammer.
The next part was running with a competition race between odd and even numbered men. We then Indian ran to the front of the park.
Once at the park entrance, we did back-&-forth incline Merkins and wall dips. We also did 10 cadence Burpees. Mosey ran back to the blocks where we set up a Merkin conveyor belt.
In order to stretch time, we did a few rinse & repeat exercises before doing Mary. The Mary involved situps, flutter kicks, and the protractor before time was called.

Moleskine, the PAX was fairly quiet with limited mumble chatter, however some camaraderie was built with select jabs.

The Devo came from II Timothy 4:3. It talks about people not putting up with sound doctrine and falling into a trap of teachers who tell them just what they want to hear. I emplored the PAX to discern sound teaching to avoid the slippery slope.

Let’s go to the Replay

  • When: 20210311
  • QIC: Motherboard
  • The PAX: Placebo, Cheetah, Bellator, Century


by Leave a Comment

INTRO: Just happened to be the 35th anniversary of the NFL adopting the instant replay.  YHQ thought we needed to honor this day appropriately by repeating every exercise just to make sure we got it right.

COP: TTTx10, Side Squats x10, LBACs x20, PIF (pay it forward) Burpees x10

THANG: Grab a block and mosey to the grass next to block shed.

High Fives:  Five exercises above the head (Tricep Press x10 twice, Up&Over x10 twice, Ovhd Press x15 twice, Grave Diggers IC x10 twice, TClaps x10 twice)

Mosey with blocks around park to grass between tennis courts

Low Fives:  Five exercises below the waist (Tempo Merkins x10 twice, Flutter Kicks x20 twice, Damn Its x10 twice, Freddie Mercs x20 twice, WWI Situps x10 twice)

Mosey with blocks around park back to flag

Mid Fives: Five exercises b/w shoulders and knees (Monkey Humpers x20 twice, Squats x10 twice, Curls for Girls x20 twice, Bent Over Rows x20 twice, Lawn Mowers(L7R) x10 twice).   We lost Cheetah to an urgent nature call in the middle of this set.

Pax did 2 sets of Tricep Dips waiting for Cheetah to return from the dark hole of dispair.

Stow blocks and return to flag.

MARY: High plank

Announcements, Pledge, Namerama

Moleskin: Accelerator was well represented by the senior F3 Staff.   Need some youth to come out so Cheetah doesn’t feel so young.

DEVO: Meet at Oak Road for a recovery drink

Door #1

  • When: 20210225
  • QIC: Motherboard
  • The PAX: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker


by Leave a Comment

Conditions: High 60’s and dry!

FNGs: None

COP:  TTT (Slow and double cadence), Groiners, LBACs, Pay it Forward Burpees x10

The Thang:

At Flag: Tempo Merkins x20, Monkey Humpers x20, WWI Situps x25.   Mosey long way around outside of park to Block Shed – Get Block

At Block Shed Area:  Up and Overs x20, Flutter Kicks x25, Tricep Dips (or Extensions) x20, Carolina Dry Docks x20.  Mosey long way back to flag.

At Flag: Alternating shoulder taps x20, Mountain Climbers x20, Iron Cross x25, Foxhole (WWI roll left to Merkin, back to WWI roll right to Merkin) x10. Mosey long way around outside of park to Block Shed

At Block Shed Area: Overhead Press x20, American Hammers x20, Damn Its x25, Grave Diggers x10.   STOW BLOCKS.  Mosey long way back to flag.

Mary: Deconstructed Burpees x10, Heels to Heaven x20, Flutter Kicks

Numberama: 10

Namerama: Pink Slip, Placebo(R), Cheetah, Mom Swap, Bellator(R), Old Flame(R), Chedda, Masterload, Hacker

Pledge and COT

Announcements: Rotating Q at Faultline Saturday 0600; Still opening for Bedrock P200 team

Devo: If you want change around you in your job, family, friends, start with yourself first.  Look at what you can do.

Moleskin: the Door #1 (Mobo) or Door #2 (Cheetah) to Q turned into only Door #1 (Mobo) since Cheetah thought he might be late.  Imagine that! So the Pax had no choice.  Everyone was better for it.

Circle Back

  • When: 20210209
  • QIC: Motherboard
  • The PAX: Century, Chedda, Cheetah, Defib, GT, Mom Swap, Mullet


by Leave a Comment

Weather: Cloudy, dry, cool and getting progressively dark

COP: SSH, Don Q, Mountain Climbers, Pay-it-fwd Burpees (10)

THANG: Mosey to block shed and meet in parking lot.

  1. 20 Merkins on parking stops, lap around parking lot, rinse and repeat 5x.  Lap 1 – run fwd, lap 2 – run backward, lap 3 – side skip left, lap 4 – side skip right, lap 5 – high knee skip.
  2.  20 Flutter Kicks, lap around parking lot, rinse and repeat 5x
  3.  Circle up near the block shed and pavillion:  Ovhd Press, Magoos, Tricep Dips, Monkey Humpers, Curls for Girls, Damn Its,

MARY: Burt Reynolds,Freddy Mercs, American Hammers, Plank/Merkin to the song RESPECT (merkin on “Just a little bit”)

Devo:  Be intentional, do not defer if asked for your opinion.  Be the leader of your family, friends, coworkers are looking for.

So Many Activities

  • When: 20201203
  • QIC: Motherboard
  • The PAX: Placebo, Hacker, Masterload, Cheetah


by Leave a Comment

Conditions: Upper 40s, dry and dark.

FNGs: none

COP: TTTx10, Imp Walkersx10, LBACs, Mosey/Indian Run around Doty to the block house. Grab blocks and one log. Return to open area.

The Thang:

Pax does rotating exercise while one of Pax flips log 10x out and 10x back.

Exercises: Ovhd Press, Curls, Merkins, Flutter Kicks, Jump Squats, Damn Its, Monkey Humpers, LBCs, Mountain Climbers, LBACs

After 1st rotation of exercises completed, take mosey around park. Return and repeat rotating exercises.

Mary: Flutter Kicks until time up.