Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

This Ain’t Sparta

  • When: 20200604
  • QIC: MadDog
  • The PAX: Defib, Sakrete, Swinger, Waldo, Peg, Mayhem, Splinter, Chum, Easy In, MadDog


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Disclaimer: said

COT:

TTTx 10 IC

LBAC F x12 IC, B x12 IC

SSH x20 IC

Grab Blocks

Stroll to front entrance

The Thang:

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

Mosey around loop by fire station back to front entrance

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

50 calf raises

Stroll back to circle for some summertime gun show prep

21’s (curl exercise)

20 tricep extensions

21’s

20 tricep extensions

20 curls for the girls

Mary

50 LBC IC

20 flutter kick IC

Recover, recover

Announcements: Saturday workout

Prayer requests:

Swinger’s daughter, M&M’s daughter, unnamed F3 brother, our communities, country, and leadership

Devo: shared prayer from ACNA prayer book, it’s fitting for the current climate in our communities, country, and world

All Over The Map

  • When: 20200519
  • QIC: Pretzel
  • The PAX: Defib, High Stick, Gypsy, Splinter, Mayhem, Waldo, Placebo, Sakrete, Belsing, Grits, Repo, Manana, Fish and Chips, Chum, EZ In, Pretzel


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At Bedrock Tuesday we were all over the map. It was a hodge podge, a sampler platter, a dog’s breakfast, it was a little of this and a little of that. It was largely unplanned but the standard was upheld and a good time was had by all.

Conditions: Upper 60s, clear and humid.

COP

SSH x2

mtn climber x 10

through the tunnel x10

Don Quixote x10

LBACs

 

The Thang

A short mosey to the bridge for merkins, Derkins, dips and merkin/dry docks. Another short mosey to the entrance for step-ups, squats, Hungarian split squats and one-legged squats. Another short mosey to the top of the parking lot for a couple of sprintS around the lot. Another short mosey to the backside where we did some bear crawls and crab walks. Another short mosey to the turf diamond for a bear crawl trip around the bases. Return to the flag for Mary.

Big Red Block Party

  • When: 20200514
  • QIC: MadDog
  • The PAX: Chowda, Flanders, Sakrete, Chum, Mayhem, Easy In, High Stick, Swinger, Splinter, Fish N Chips, Waldo


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

Conditions: I believe it was mild and 60*

FNGs: No FNGs

Disclaimer:  Said, and modified to meet social distancing guidelines.

COP: TTT x 10 IC, LBAC FF x 15 IC and Rev x 15 IC, SSH x 10 IC

The Thang:

Grab a block and meet at the entrance of gravel parking lot.

20 OHP on Q

20 Curls for the Girls on Q

20 Tricep Extensions on Q

20 Block Press on Q

20 LBC IC

In parking lot, jog to first light pole, sprint to second light pole, walk to third light pole. Repeat for one lap around gravel lot.

RINSE AND REPEAT for 6 rounds

Stow Blocks

Mary: 

40 LBCs on Q

Numberama: 12

Namerama And Pledge: ✅ 🇺🇸

Announcements: Saturday workout rotation

Prayers and BOM : 

Our country and leadership, Sakrete’s mom and grandfather, FNC’s friend, our neighbors during quarantine and re-entry

Devo:

Moleskin:  

Incomplete 21s and 11s

  • When: 20200505
  • QIC: Waldo
  • The PAX: Easy In, Fish N Chips, Mad Dog, Mayhem, Splinter, Opie (FNG), Belding, Phiona, Chum, Sakrete


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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: 70 degrees and a bit muggy

FNGs: Opie (Josh Elswick)

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

The Thang:
-Run around the parking lot a couple of times at your own pace.
-Blackjack (21s) – Start on one side of parking lot, do 20 LBCs, run to other side, do 1 Merkin, run back.  Repeat, but decrease the LBCs by 1 each time, and increase Merkins by 1.
-At 0530, stopped the 21s (I’m not sure anybody completed it)
-11s – Start on one side of parking lot, do 10 Bobby Hurleys, run to the other side, do 1 squat, lunge walk balk.  Repeat, but decrease the Bobby Hurleys by 1 each time, and increase the squats by 1.
-Ran out of time to complete the 11s…

Mary: LBC 47x IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Mad Dog, Mayhem, Splinter, Opie (FNG), Belding, Phiona, Chum, Sakrete, Waldo

Pledge and COT

Announcements: Rotating Saturday workouts will be hosted by Bedrock this week.  0600.  Wescott Park will hopefully be open again starting on May 11.

Devo: Humans are good at adapting…continue to be prepared to adapt this year, as we’ve done so much earlier so far in 2020.

Moleskin: It was great to get back in the gloom after being shut down for a few weeks.  Even though the Marshall’s parking lot isn’t as nice as the Country Club, we were still able to get a good workout in…The mumble chatter was strong, and it was great to have the fellowship that the gloom provides.

Country Club Amenities

  • When: 20200314
  • QIC: Waldo
  • The PAX: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), 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: Around 60 degrees, very comfortable

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward x12 IC & backward x12 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.
-Circled around the pitcher’s mound for a round of Howling Monkeys (everyone in monkey humper position, with each pax taking a turn doing 10 monkey humpers IC while everyone stays in position).
-Mosey back to the flag.

Mary: LBCs x50 IC

Numberama: 11

Namerama: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel, Waldo

Pledge and COT

Announcements: Easter workout on April 11 at Doty Park; Major Dad passed along F3Nation’s guidance regarding the Coronavirus.

Devo: Life can change quickly…don’t ever get too comfortable, be ready to adapt.

Moleskin: It was Bedrock’s turn to host the rotating Saturday workout, and I wanted to be a good host.  We had 4 guys who had never worked out at the Country Club, so I wanted to give them a tour of many of the popular amenities…which include the wall and the wiffle ball field.  Was fun to have a good mix of Bedrock regulars, frequents guests, and newcomers.  Great turnout at coffeeteria afterwards as well, which leads to some great 2nd F.

Nothing like a 2 mile mosey to get rid of mumble chatter

  • When: 20200310
  • QIC: Sakrete
  • The PAX: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, 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: middle 50’s clear.  Perfect for some running

FNGs: Not today.  They are out there it is just up to us to go find them

COP:  Briefed PAX in pre blast that there would be limited time for stretching.  Perform OYO.  YHC gave instructions right at 0500.  Time to move.

The Thang:

Split into 2 teams of 4 and 1 team of 5.  Mosey from flag and go to top parking lot and around then turn right after the entrance and head out toward the scoreboard and around and back out to main road then back to flag.  Roughly a mile.  During each loop each team must complete 25 burpees, and 50 of the following:  SSH, WWI Sit up, Merkins.  Rinse and Repeat until time.  *if you get back to flag and don’t have time to complete another loop, go find the 6 and finish together.

Mary: PAX led WW1 situps.  Each Pax calls 5 WWI situps on Q.  Total of 65 done on Q.

Numberama: 13

Namerama: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, Defib, Sakrete

Pledge and COT:  ALWAYS LOUD AND PROUD 

Announcements: Easter convergence April 11 @ Faultline.  0700 start time with breakfast to follow.  There will be a non Easter focused BC held @ The Ditch that morning if you choose.  Rotating Saturday BCs.  This Saturday is our Saturday.  0600 start time.  Waldo to Q.

Devo:

Are Trustworthy

The instructions of the LORD are perfect, reviving the soul. The decrees of the LORD are trustworthy, making wise the simple. (NLT) ( Psalm 19:7 )

 

Do you have an important decision to make that impacts your future?  God has a perfect plan for your future, one that is in your best interest.  Invite God to be part of your decision through prayer.  Then look to the Word of God for guidance and principles to follow.  He will guide your thoughts and show you wise truths to aid you in the decision.  Finally, seek the advice of wise, respectable counsel from other believers.

Moleskin:   YHC had to get some training in for Peytons Wild and Wacky and the P200.  I don’t love running alone so I made my friends run with me.  Mumble chatter started hot but quickly subsided when we began.  As we were doing the PAX led WW1 situps, Stalker asked, Sakrete did you actually do the math on 13 x 5.  I did.  Its 65.  Thanks for coming out and taking a few laps around the park with me.

The Rain Will Stop….I Promise

  • When: 20200303
  • QIC: Waldo
  • The PAX: Easy In, Sakrete, Mad Dog, Chum, Fish N Chips


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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: Around 60 degrees, soggy/muggy, rain stopped right at the start of the workout, and reappeared for a bit during the BC

FNGs: None

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward x15 IC & backward x15IC); SSH x10 IC

The Thang:
-Grab a block
-Gather at the front of the circle, where I’ve posted a list of exercises.  Do the first exercise, run to the light-pole on the right and back.  Repeat the first exercise, then add the second exercise…run to the light-pole and back.  Keep adding exercises.
-The exercises were Blockees x5; Incline Merkins x10; Overhead Press x15; Curls for the Girls x20; Squats x25; LBCs x30; Monkey Humpers x35; SSHs x40
-The pax got to the monkey humpers and maybe the SSHs before time ran out.

Mary: Ran out of time

Numberama: 6

Namerama: Easy In, Sakrete, Mad Dog, Chum, Fish N Chips, Waldo

Pledge and COT

Announcements: Rotating Saturday workouts starting this month, beginning with Tectonic this Saturday

Devo: Be open to adapting your plans when circumstances change.

Moleskin: It was pouring when I woke up at 4:15, and I was ready to scrap my planned workout (which was adapted from a workout I saw on a backblast from F3 Rock Hill) and move to one of the pavilions.  But I decided to play the part of 50/50, and when looking at the radar, it looked like we were at the very end of the storm, so I opted to go ahead with my original workout, even if it was raining a bit during our warm-up.  But I assured the pax that the rain would be ending (which it did…though we had a brief downpour about 15 minutes into the BC, which luckily was very brief).  The mumble chatter was great, and probably distracted me a little too much at times, but I was glad that we still managed to get 6 guys to show up when it was pouring right up until 0500.  It may not have been an A+ workout, but we still did some work.

February Running Challenge meets Dora

  • When: 20200227
  • QIC: Sakrete
  • The PAX: Chum, Mayhem, Easy In, Defib, Waldo, Robin Wood, AC/DC, Gypsy


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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 finally no rain

FNGs: none today

COP:  Ground touches ( legs straight bend down and touch ground and hold for 10 seconds)- 3 sets 2 times, 10 LBAC forward IC, 10 LBAC reverse IC, 10 overhead claps IC, 10 moroccan night clubs IC, 10 TTT IC

The Thang:

JOG 30 SECONDS; SPRINT 30 SECONDS; WALK 30 SECONDS. RINSE AND REPEAT AROUND ENTIRE PARK (JUST OVER A MILE). Once completing find the six and finish together.

Grab a block and partner up.

Dora.  100 curls.  Partner 1 does curls while Partner 2 runs down to the light pole and back.  Flapjack.  Once finishing the 100 you and partner run around the gravel parking lot

200 Tri Cep Extension.  Partner 1 does tri cep extensions while partner 2 runs down to the light pole and back.  Flap jack.  Once finishing the 200 you and partner ‘Bernie Sanders’ to fire hydrant and back.

150 squats.  Partner 1 does squats while partner 2 jail breaks about half way down to pole on right side and back.

Stow blocks

Mary: None today.

Numberama: 9

Namerama: Mayhem, Chum, Easy In, Defib, Waldo, Robin Wood, ACDC, Gypsy, Sakrete

Pledge and COT We did it

Announcements: 2nd F lunch at Taste of Tokyo tomorrow at 11a.  P200 coming up.  Come support your brothers if you can.  Political rallies this weekend – stay safe and take care of those around you.

Devo: On Sunday we took my son to the Stingrays game with Wreck It Ralph and his family.  My 2.0 and his 2.o were playing when the National Anthem came on.  They stopped playing took their hats off and stood there quietly while it was playing.  We did not ask them but they saw us doing and more or less copied us.  Kids are sponges.  While this was a proud moment, they are also picking up the bad things we do.  The goal is to raise them to be productive members of society.  Don’t screw this up.  You literally can’t afford to.

Moleskin:   Always a good time @ the CC.  Mumble chatter was high but if you get everyone breathing heavy it settles quickly.  Thanks Floppy for putting out the February challenge.

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter


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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: Below freezing

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.

Squating around the Country Club

  • When: 20191210
  • QIC: High Stick
  • The PAX: Fish N Chips, Repo, Streaker, Mayhem, Sakrete, Rabbit Ears, Swinger, Chum, Easy In, Prius (R), Mad Dog, Waldo


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Warm-up

SSH

TTT

Don Quixote

Imperial Walkers

 

Thang

Mosey around parking lot

15 Squats OQ

15 WWI Sit-ups OQ

 

Mosey to bridge

15 Toe Taps IC

15 Tricep Dips OQ

15 WWI Sit-ups OQ

 

Mosey to Upper Parking Lot

10 Runner Squats Each Leg OQ

15 WWI Sit-ups OQ

Jail Break to other side of parking lot

10 Skater Squats Each Leg OQ

15 WWI Sit-ups OQ

 

Mosey to the Big Wall at Entrance

Broke up into three groups. 

One group completes 10 Merkins, runs to Dorchester Rd and back, completes 10 merkins. 

Other two groups are in Peoples Chair. Each group does one round

10 Step ups each leg OYO

 

Mosey to Whiffle Ball field

Home to First – Side Lunge & 15 WWI Sit-ups OQ

First to Second – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ

Second to Third – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ

Third to Home – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ, 10 Squats OQ

 

Mosey Back to Flag

 

Mary

American Hammer IC

LBC OQ (PAX choice – Sakrete)

Pickle Pounders IC (Lead by Chum)

 

Numberama, Namerama, Announcements, Pledge, Prayer