Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Snips Merry-Go-Round

  • When: 20210923
  • QIC: Waldo (Snips as Co-Q)
  • The PAX: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three's Company, Chum


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 60s, clear, perfect (though with some standing water from all the rain earlier in the week

FNGs: None

COP: SSH x15 IC; Don Quixote x15 IC; LBAC x15 IC forward & backward; Overhead Claps x15 IC; TTT x15 IC

The Thang:
-Indian run to the whiffle ball field, going the long way around.
-Split into 5 groups.  4 of the groups will start at a different base while the 5th group starts as the runners.
-The pax that are running will take one lap around the field, while they are doing that, the pax at home plate are doing flutter kicks, the pax at 1st base are doing burpees, the pax at 2nd base are doing LBCs, and the pax at 3rd base are doing merkins.
-Once the runners complete their lap, everyone rotates…the runners go to home, home goes to 1st base, 1st base goes to 2nd, 2nd base goes to 3rd, and the men at 3rd base become the runners.  Continue this rotation until around 5:35.
-Mosey back to the flag.

Mary: LBC x30 IC; WWI situps x20 on Q; American Hammers x10 IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three’s Company, Chum, Snips, Waldo

Pledge and COT

Announcements: Saturday workout is at Fault Line.

Devo: Taking on a new leadership role can be scary.  Yes, you may make some mistakes, but if people were encouraging you to take on that role, then they have faith in your ability to do it…but if you wait until you personally feel like you are ready, you may never make the leap.  So sometimes you have to take the risk and go out and lead before you feel like you are ready.

Moleskin: It’s always exciting when somebody steps up to co-Q for the first time.  Snips has been a regular at Bedrock since December, and finally took the leap to lead for the first time this morning.  He had to deal with the first co-Q jitters, the classic Fish N Chips stalling tactics, and some solid mumble chatter, but he handled all of that well and led us through a good workout.  I look forward to what he’ll bring to the Q table going forward.

Figure 8s

  • When: 20210902
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana


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, but not quite as humid as we had been used to…And dry..no puddles around the park today.

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Mosey to big picnic pavilion
-Tricep Dips x15 on Q; LBCs x20 IC; Box Jumps x10 OYO
-Mosey to whiffle ball field
-At the field, we did a figure 8 type movement.  Run a lap around the field; At home plate, merkins x5; Bear crawl to first base; V-ups x5; Mosey to pitchers mound; Burpees x5; Mosey to third base; Squats x5; Lunge walk to 2nd base; WW1 Situps x5; Mosey to pitchers mound; Burpees x5; Mosey to Home plate.
-Repeat that cycle until 0540…increasing the reps by 1 each time you go through the cycle (except the burpees, those always stay at 5)
-At around 0540, gather at the pitchers mound; Monkey humpers x15 IC.
-Mosey back to the flage

Mary: LBCs x42 IC

Numberama: 10

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  September 11th convergence @ Nexton. Get in touch w/ Pretzel if you’re interested in SpeedForNeed.

Devo: Never underestimate the power of a sincere apology.

Moleskin: A good workout is only as good as you can communicate it…and I probably had a few too many steps in my Figure 8 routine, but luckily after one round, most of the pax seemed to have the pattern down.  Overall, it was a solid workout, and the mumble chatter was great as always.  I also passed along the AOQ duties to Manana, who I’m sure is going to lead Bedrock well.  It’s been a pleasure leading the Country Club for the last 19 months.

Five-Card Stud

  • When: 20210710
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Chum, Pretzel, Fish n Chips, Bangers, Microwave, Flanders, Defib, Horshack


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: Typical summer morning…warm and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward & Backward OYO; Slow mosey around dirt parking lot

The Thang:
-Grab a Cinderblock and gather at the flag.
-I dealt one playing card to each person (with FNC & Bangers sharing a card, along with Placebo and myself sharing a card, due to #s).  We then arranged ourselves in the order of those cards.  I gathered up the cards, shuffled a whole deck, and placed that deck on the ground in the traffic circle.
-Beginning with the person with the low-card (in this case, Microwave), each man would bear crawl around the traffic circle, taking a card as they finished (which is the first card of their five-card stud poker hand, hidden from the rest of the pax).  As that person began his bear crawl, he’d call out an exercise for the pax to do (can be with or without a block).
-Once everyone did their bear crawl and got their first card, we gathered at the entrance to the traffic circle and did a jailbreak to the lightpost on the right and back.
-Repeated the process of going around the traffic circle one-at-a-time to get a card, but this time, instead of bear crawling, we did lunge walks.  Again, each person called out an exercise for the pax to do while he went around the circle. (after that process, everyone had two cards)
-Due to time, on the third round around the circle, we did it in groups of 4 or so men, going around the circle doing burpee broad jumps.
-Another audible called…on the fourth go-around, we all went at the same time, doing sumo squats, and we each grabbed our final two cards.  Making a five-card poker hand.
-Time to play a hand of poker.  Beginning with Microwave, we went in turn, with each person deciding whether they wanted to stay in the hand or fold.  If you stay in the hand and win, you do 5 burpees.  If you fold, you do 10 burpees.  If you stay in the hand and lose, you do 15 burpees.  And if you fold, but had a hand that would have beaten the winner, you have to do 20 burpees for being a coward.  I believe 6 or so people stayed in the hand (and none of the folded hands would have won).  Placebo (and I as his partner) were the winners w/ 2 pair.
-Backward bear crawl around the traffic circle as a group.
-Stow blocks

Mary: Reverse figure four crunch x10 on Q, each leg; Heel Touches x25 IC; LBCs x25 IC

Numberama: 12

Namerama: Easy In, Mayhem, Placebo, Chum, Pretzel, Fish n Chips, Bangers, Microwave, Flanders, Defib, Horshack, Waldo

Pledge and COT

Announcements: Talk to Hot Spot if you’re interested in being in the Sheepdog program.

Devo: In life, you can’t always control the cards you are dealt, but it is up to you to play them as well as you can.  And sometimes you have to regroup and fight another day.

Moleskin: I’ve wanted to do a poker-themed workout for a while now, but hadn’t been able to figure out the best way to do it.  I’m not sure this was the best way, but I thought it went pretty well.  I liked keeping the group in one general location for the whole hour, which led to plenty of good mumble-chatter.  I may bring this one back someday, with some modifications.

A Tabata for legs

  • When: 20210701
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Peaches, Chum


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: Typical summer morning…warm and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x10 IC; SSH x15 IC; Mountain Climbers x10 IC; SSH x10 IC; Slow mosey around dirt parking lot

The Thang:
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Squats.
-Mosey to the bridge, Tabata #2 – Calf Raises.
-Mosey to the far parking lot, Tabata #3 – Squat Jumps.
-Mosey to the tall wall, Tabata #4 – People’s Chair
-Mosey to whiffle ball field, Tabata #5 – Lt. Dans
-Mosey to smaller pavilion, Tabata #6 – Step ups
-Mosey back to flag

Mary: Got to the flag at exactly 0545…no time for Mary.

Numberama: 6

Namerama: Easy In, Mayhem, Placebo, Peaches, Chum, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  Return of the Ball of Man at the end of workouts.

Devo: Put the same effort into preparation and execution, no matter the size of the crowd.  If you’re a Q, prepare and execute at a high level, whether you expect 3 or 25 pax at the workout.

Moleskin: A Tabata is always a solid workout, especially in humid conditions.  So I decided on a leg-heavy workout today, and timed it out perfectly to hit all of the exercises I wanted to get done.  A great time as always at Bedrock.

Substitute Q

  • When: 20210513
  • QIC: Waldo
  • The PAX: Mayhem, High Stick, Shooter McGavin, Double Trouble, Snips, Chum


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: Cold for May…40s, but luckily it was dry

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, Squats x16 on Q

The Thang:
-Indian Run to the parking lot on the other side of the park.
-Set of Staying Alives (using 6 or 7 parking spaces)…each time you return to the start, do 1 Bobby Hurley.
-Another set of Staying Alives…this time do 2 Bobby Hurleys when you return to start.
-Mosey to small wall.
-Incline Merkins x10; Tricep Dips x10; Step Ups x10 each leg; Run to front gate and back.
-Repeat the above, decreasing the # of reps of exercises by 1 each time.
-Repeated until everyone got down to 1 rep of each exercise.
-Mosey back to the flag, running backwards across the bridge.

Mary: Figure-Four Reverse Crunch x15 on Q each leg

Numberama: 7

Namerama: Mayhem, High Stick, Shooter McGavin, Double Trouble, Snips, Chum, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at the Jones w/ an out-of-town guest Q from Wambach. Also on Saturday, help Swinger with house fixes if you are available.

Devo: Listen to your body.  If you are sick or injured, don’t push yourself to the point of making things worse.

Moleskin: Easy In originally had signed up to Q, but he was feeling ill so had to stay home.  I took on the Q and pretty much made it up as we went along, focusing mostly on running to keep us warm on this unusually cold May morning.  Overall, I think it went pretty well, and the group of guys that did make it out were talkative and seemed to have a good time.

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.

Sometimes things are simply better on paper

  • When: 20210316
  • QIC: Sakrete
  • The PAX: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (R),


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: A combination of the rain over night and the little bit we got right after COP made the park just wet enough

FNGs: Not today 

COP:  Arms up until instructed to put down.  15 LBAC Forward-15 LBAC Reverse- 15 OVER HEAD CLAP- 15 MORACCAN NIGHT CLUB ALL IC- drop arms; 15 Hilbilies IC; 15 TTT IC; Waterfall merkins (Everyone hold plank.  Starting with Mayhem execute 5 merkins while the remaining guys hold plank.  Onced finished with merkins get a block and gather @ yield sign. Continue rotating until all Pax have done 5 merkins and gotten a block)

The Thang:

Block up and move out towards entrance.  Each Pax instructed to place block down with a card that was handed out by YHC.  Spreading the blocks out throughout the park.  Once your block is placed take a lap around the fire station parking lot and back to the first block.  Once all 11 stations were complete take a lap down to the bridge leading to the wiffle ball field and back to first block.  Continue rotation until time called.  Your pace.  Push yourself.  If one station gets clogged up move on to the next available station.

Mary: Hold plank rotating right arm up, left arm up, left leg up and right leg up.  Roughly 3 minutes

Numberama: 11

Namerama: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (R), Sakrete

Pledge and COT

Moleskin:   This one looked way better on paper.  With the lights being off where the flag was planted YHC had to adjust on the fly.  Took longer than desired to explain and get moving.  Can’t all be great.

Brick-and-Block Dora

  • When: 20210330
  • QIC: Waldo
  • The PAX: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem


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: Perfect…cool/clear/dry

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls, 400 OH Press.  I think most teams were just finishing the curls and getting into the OH Press when we ran out of time and stowed the blocks.

Mary: Figure-Four Reverse Crunch x10 IC each leg; LBCs x20 IC

Numberama: 8

Namerama: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem, Waldo

Pledge and COT

Announcements: Tectonic is hosting this Saturday’s rotating workout.  YHC will be DR the entire week of April 5, so I requested Q help.

Devo: It is ok to admit when you don’t know something, or to withhold an opinion on an issue when you don’t feel like you fully understand it.

Moleskin: I decided to bring back one of my earliest workouts I did as a Q (which was adapted from a workout that I had experienced early in my F3 days out at Doty Park).  It’s a good mix of cardio and block/brick work, without having to venture far from the flag.  Good to see Chowdah back in the gloom as he’s briefly back in town…he also volunteered to Q on Thursday, so I’ll be looking forward to that.

Nine Times + dad jokes = P200 afterburn

  • When: 20210325
  • QIC: Peaches
  • The PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC


by Leave a Comment

PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC

The weather was rather muggy with temperatures in the low 60s.
Warm-up consisted of leg stretches (TTT & Don Q) followed by a mosey to the front entrance of the park.
Once at the entrance, an additional warm up with baby arm circles and chest stretches was done.
The thang was a nine times routine. This was a run around the front noisy parking lot, with stops at each end for Merkins at one end, and core exercises at the other. (Like a looping string-of-pearls)
Merkins: 20 × 9 times = 180. Core exercises was 20×9 = 180. I did not want to leave the PAX short, so we did an additional 20 of each to make an even 200 Merkins +200 core.

Moleskine. Mumble chatter was through the roof at Bedrock. YHC requested everyone to tell a dumb dad joke. This opened the can of worms, especially with Fish & Chips in the crowd, for a lot of frivolity and laughter. Control was difficult but the men pushed forward and completed every task perfectly.

Devo: James chapter 2 verse 14 & 15 Faith without works – faith alone is not enough

Thunderstruck, Farmer’s Carry, Thunderstruck

  • When: 20210114
  • QIC: Sakrete
  • The PAX: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips


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: Cold as hell.  Wet from the rain last night and cold.  It was damn cold.

FNGs: None today because it was too damn cold.

COP:  TTT x 15 IC; 15 LBAC Forward and reverse IC; 15 Over head clap IC; 15 morracan night clubs IC;  20 calf raises IC;  15 squats IC

Thunderstruck plank merkins.  Play AC/DC Thunderstruck and hold plank until they say Thunder in the song and execute a merkin.  If plank is broken at any point run down to the light pole on the right and back and jump back in.

The Thang:

Grab a block and assemble by the yield sign heading away from the circle.  Partner up.  Partner 1 begins farmers carry (both blocks) towards the baseballs at the entrance.  Partner 2 runs to the baseballs and back to Partner 1.  Both partners execute 5 burpees and switch.

Once both partners get to the baseballs track back and bring the six in.

The next part will be OYO no partners.

5 overhead press.  5 squats (with or without a block), 5 flutter kick with block overhead.  Run to the gate and back.

Rinse and Repeat increasing reps by 1 each time.

Continue this trend until 535.

Get back to the flag the same way you left it.

Mary: Thunderstruck plank merkins.

Numberama: 10

Namerama: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips, Sakrete

Pledge and COT

Announcements: The Jones will be hosting Saturday BC this week.  Fish still collecting clothes for donation

Devo: Over The Edge
Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. (NLT) ( James 1:19 )

Notice how the word “all” is used? No one is immune. It just takes the perfect storm for a personal situation to put you over the edge. Before you feel justified to say something damaging, remember this verse. And if you’re on the receiving end, be “quick” to forgive and “slow” to resent.

Moleskin:   YHC was on time this morning.  However must have been talking a little much for Chum’s liking. He yelled at me to get started.  I don’t know how a guy who has Q’ed 2 BC’s in the last 2 years and maybe only attended 10 can yell at someone to get started but he did it.  We had two new comers to Thunderstruck plank merkins.  They don’t like it any more than the rest of you.  We have a new member of the elite group of guys who has made it through the entire song without breaking plank.  Easy In.  Sugar was pushing to be the only one to complete the song twice in one workout.  We ran out of time.  Defib is an absolute monster.  He nearly made it all the way to the baseballs in the time it took me to run there and back.   By the end we all had steam coming off our heads.  Always a pleasure to be in the center of the circle.  Thanks for showing up guys and PIMW