Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


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Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

A Q INSPIRED BY GREEN BAGS AND HOT TUB….. THUNDERSTRUCK ON REPEAT

  • When: 20200910
  • QIC: Sakrete
  • The PAX: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (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 70’s and humidity just won’t go away

FNGs: None on tap today

COP:  YHC put his favorite AC/DC song on repeat.  Thunderstruck.  During first part of workout the song will play.  At any point during that song PAX would assume the plank position and execute a merkin every time they said Thunder during the song.  One set of failure.  When the plank is broken you are done.  Join in with remaining PAX doing assigned exercise.

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

5 burpees OYO: 6 SSH IC (led by Waldo while YHC planked)

6 burpees OYO: 5 Bobby Hurleys on Q (led by High Stick while YHC planked)

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

Jailbreak to entrance to gravel parking lot.  YHC asked for a volunteer and Defib obliged.  Heading out from flag run at pace set by Defib for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Swinger set pace for 90 seconds.  After 90 seconds halt and do 10 squats and 10 merkins on Q.  Mad Dog set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Gruber set the pace for 90 seconds.  After 90 second halt and so 10 squats and 10 merkins.  Double Trouble set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Set up in 2 columns.  Indian run around circle where flag is and back out to entrance to gravel lot (90 seconds)  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.

Partner up with someone close to your speed.  From post beside entrance to gravel lot back to the flag.  Jailbreak race with your partner.  After each race alternate 10 squats on Q and 10 merkins on Q.

After all races were complete and gathering around the flag winners earned the right to stand around and watch the losers of the races do 5 burpees OYO.

Indian Run around gravel lot.

Mary: Thunderstruck plank merkins.  Play Thunderstruck by AC/DC again.  This time if your plank is broken run down to the light pole on right hand side and back.  Back in the fight.

Numberama: 17

Namerama: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R), Sakrete

Pledge and COT.  Yes we did that.  

Announcements: Rotating Saturday Q @ Bedrock led by High Stick;  Old Flame running the Charleston 100 in full gear starting tomorrow.

Devo:

Choose Grace

Let your conversation be gracious and attractive so that you will have the right response for everyone. (NLT) ( Colossians 4:6 )

 

The words we choose in our everyday conversations tell the most about who we are.  If we choose a harsh tone and unkind words, it’s going to be hard for those around you to see God’s grace at work in your life. When we speak harshly it also makes it hard for those who love you to see you as a cherished child of God. Often resulting in others responding to us with negativity.  This is why it’s so important for us to choose grace in the way we communicate.  Be the one who ends the cycle of negativity in your relationships.  Let your words be a beacon of light to those around you

Moleskin:   YHC saw a workout that Green Bags did @ home where he ran for 90 seconds and stopped and did 10 merkins and 10 squats.  I 100% stole that.  YHC went to Tectonic Monday AM for a Hot Tub Labor Day Q.  I 50% stole the “warm up” from that.  Haven’t done the Thunderstruck routine in a while.  Always fun to work that in.  We are currently 5 hours post workout and I am already sore.  Great work today Gents.

9 X 9 = 45

  • When: 20200901
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum


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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: Warm, muggy, no breeze

FNGs: None

COP: None…jumped straight into The Thang

The Thang:
-Did a circuit of nine exercises, 30 seconds per exercise.  Had a 30-second rest period after each set of nine.  Repeated the circuit until time was done (9 total circuits). The exercises were:
1. SSHs
2. Squats
3. Monkey Humpers
4. Mountain Climbers
5. Hold High Plank
6. Merkins
7. LBCs
8. Ray Charles
9. Flutter Kicks

Mary: None…ran out of time

Numberama: 10

Namerama: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Old Flame will be doing a 100 mile run in full gear.

Devo: ‘If you can’t do it, don’t Q it’.  This motto held me back for a while…I didn’t want to Q for the longest time, because I was always worried I’d struggle at some point during a workout and not be able to hold up that end of the bargain.  But over time, I’ve developed ways to work around my weaknesses in order to fulfill that motto, but I wasn’t always bettering myself.  So sometimes you have to be willing to take some heat from the Pax in your attempts to better yourself.  I struggle with merkins, but if I never put them in a workout, I’ll never improve.   So in a ‘do as many as you can in 30 seconds’ type of workout, I can push myself, but not hold other Pax back.  There are ways to structure a workout that will let that happen, and I appreciate the pax for pushing me to keep my form on the plank or to not hold up my end of the deal while Qing.

Moleskin: To honor the start of September, the ninth month of the year, I decided to build a workout around the number 9.  I then realized you could fit a 9X9 circuit workout (30 seconds per exercise) into a 45 minute time slot exactly when you add in 30 seconds of rest after each circuit.  So I gave it a shot, and the pax didn’t hate me nearly as much as I expected, yet I still think we got some good work in.

RACING AND A TOUR AROUND THE CC

  • When: 20200811
  • QIC: Sakrete
  • The PAX: Peg (R), AC/DC, Spooky (R), Placebo (R), Threes Company, Microwave, Waldo, Pretzel, Flanders, Chum, High Stick, Shrute, Mad Dog, 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: 75 degrees, sun rising, humidity already up.

FNGs: Not today 

COP:  15 SSH IC, 15 TTT X 15 to stretch our the hamstrings.  Stand one on leg and pull other leg behind to continue to stretch as instructions were given.  

Pair up.  One team of 3.

The Thang:

Everyone grab a block and place by flag

Stand side by side with your partner.  The man you are paired up with is your competition.  Everyone else lines up behind.  The races begin.

1st round.  Jail break to light pole on right side of the road.  Q will say go to initiate the race.  Loser 5 merkins.  Winner watches.

2nd round.  Jail break to fire hydrant on left side of the road.  Q will say go to initiate the race.  Winner watches as loser does 5 squats OYO.

3rd round.  Jail break to bridge and Bernie Sanders across bridge.  Winner watches as loser does 5 burpees.

4th round.  Jail break to and around top parking lot.  Finish line was the entrance to the top parking lot.  Winner watches loser does 5 Bobby Hurley.

5th round.  No race but push yourself with your partner and get to the scoreboard at back of park as fast as possible.  Everyone does 5 pull ups.

6th round. No race but get to the bridge heading to the wiffle ball field as fast as possible with your partner.

7th round.  Bernie Sanders across bridge to wiffle ball field.  Winner watches as loser does 5 WWI situps.

Line up on sidewalk that goes around wiffle ball field.  Reverse Indian Run.  Man at the front runs around wiffle ball field to catch back of pack.  PAX walk or slow jog.

Pair up with your partner and get back to the flag.  As quickly as possible.

Once back at the flag plank until 6 is in.

For the second part of the workout gather into teams of 5.  Follow instructions on the papers @ each station.  Stations and instructions in picture below.  Move as a team to complete tasks and keep count of how many stations are completed.

@ 658 meet back up at flag and stow blocks

 

Mary: 10 WW1 on Q

Numberama:  15

Namerama: Peg, AC/DC, Spooky, Placebo, Pretzel, Threes Company, Microwave, Waldo, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In, Sakrete

Pledge and COT

Announcements:  REPO VIRTURAL RUN TO RAISE MONEY FOR CAMP HANDS OF HOPE 

Devo: Follow Me
As he walked along, he saw Levi son of Alphaeus sitting at his tax collector’s booth. “Follow me and be my disciple,” Jesus said to him. So Levi got up and followed him. (NLT) ( Mark 2:14  )

When our lives feel unsure and we don’t know what our next step should be, remember that all Jesus requires is that we continue to follow Him. No matter the circumstances of our lives, God is faithful to gently call us toward Himself.  Remain faithful to Him and He is always faithful to care for you, even in your darkest hour.

Moleskin:   YHC wanted to mix it up this AM.  The rotating Saturday BC’s are a great opportunity to try some things out.  In the preblast I requested with your HC to tag someone you would be partnered with.  The ones that did HC and the person they EHed showed up as well were paired up.  The remaining were paired up before beginning.  For the second part wanted to turn that competition into teamwork.  Everyone put in work this morning and left better for it.

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.