Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

An Old Classic…

  • When: 20210826
  • QIC: Flo
  • The PAX: Schrute, Microwave, Splinter, Radio, Kiwi, Fanny Pack, 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:   Humid

FNGs:  None

COP:  Don Quiote, TTT, Imperial Walkers, LBAC (Train interruption so we completed the PAX Salute = 10 burpees OYO)

The Thang:

5, 4, 3, 2, 1 Go!

50 single count Flutter Kicks, 40 Chest Presses with the block, 30 Heel Taps, 20 Overhead Presses with the block, 10 Curls for the Girls, Run around parking lot

The PAX completed 10 circuits

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   Reminder to the group of our call in Scripture to fight injustice and help those in need. These are two critical items the Israelites failed to do, contributing to God’s punishment of sending them into exile.

Moleskin: Microwave noted this would be short because there was not a lot of mumble chatter today. One commentator’s note:  All cinder blocks are not created equal. T-Claps to Defib and Splinter for having the big boy blocks today.

Tour de Ville

  • When: 20210805
  • QIC: Motherboard
  • The PAX: Chedda, Masterload, Century, Pink Slip, Placebo, Defib


by Leave a Comment

Conditions: Humid but who cares and so what?

FNGs: None

COP: TTT x10 IC; IMP Walkers x10 IC; LBACs x25 IC;

The Thang:
– Took a mosey around Summerville outside of the AO and stopped in various places to perform work.
– Stop 1 (parking lot at Senior Center):   Merkins x 25, Squats x 25
– Stop 2 (Laurel St): WWI Situps x 25, Carolina Dry Docks x 25
– Stop 3 (SCE&G Bldg on W Luke Ave):  One the wall, Derkins x 20, Monkey Humpers x 25.
– Stop 4 ( CRESCOM Bank on W 1st North): Flutter Kicks x 25, Alt Shoulder Taps x 25
– Stop 5 ( Public Works Bldg on N Cedar): Tricep Dips x 25, Bear Crawl around top of fountain wall, Bear crawl around top of fountain wall in opposite direction.  Due to emergency vehicle sirens, we all did 10 burpees.
– Stop 6 (Fire Dept on W 2nd St): Diamond Merkins x 25, Heels to Heaven x 25.
– Stop 7: (Doty Park Pavillion): Step Ups x 20 each leg.
– Stop 8: (Return to Flag): Mary

Mary: Pickle Pounders x 25, Big Boy Situps x 20, Heel Touches x 25

Pledge and COT

Devo: Be careful out there.   Working out hard in extreme heat and humidity for long periods of time can get you in trouble.   Don’t “push through it” if you don’t feel well.  Heat stroke can affect even the most fit of athletes.   It is no joke.

Moleskin: It was time to leave the confines of Doty and see the world before the gloom takes over in the next few months.  We actually witnessed Defib’s legs! Yes, he wore shorts.  Go figure.  We put on a show for the diners at Five Loaves.  I am sure we became a topic of discussion.  F3 advertising at its finest.  We all looked like we came out of a lake when we were done.  Deceivingly humid.

Merkin Monday, but on Friday

  • When: 20210723
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Easy-In


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: Foggy, 75.

FNGs: None

COP:  Put your ruck on.

The Thang:

In a repeat performance of Monday’s Q, we went for a walk and did some merkins:

2 minute timer.

When the timer goes off, do 5 merkins OYO. Timer doesn’t stop.

Rinse and repeat.

After a mile of this, we switched to 10x high pulls. Rinse and repeat.

Mary: Not needed.

Numberama: 3

Namerama: Wreck-It Ralph, Defib, Easy-In

Pledge and COT

Announcements: Endless summer ruck coming up August 7th. Just miles- 5k, 5 miles, 12 miles, your pick.

Devo: The art of the possible.- Charlie Beckwith. We can get wrapped around the axle of life. Remember what you are capable of. What’s possible. And achieve it.

Moleskin:   There was great 2nd F this morning. Contemplating all of what life has to offer for each of us, and how to make the most of it.

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.

Giraffe Legs

  • When: 20210709
  • QIC: Wreck-It Ralph
  • The PAX: 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 70’s. Not too bad.

FNGs: None

COP:  Put your ruck on your back.

The Thang:

1 minute walking lunges

2 minute rucking.

Rinse and repeat for 45 minutes.

Mary: Not needed.

Numberama: 2

Namerama: Defib, Wreck-itRalph

Pledge and COT

Announcements: Sheep Dog coming up, register if interested.

Devo: ‘Life’s problems are a lot easier to deal with when no one is shooting at you.’ John ‘Tilt’ Stryker Meyer. Recently heard John Stryker Myer on the Cleared Hot Podcast. He talked about how his life changed after coming beck from serving in MACV-SOG on Recon Teams for 2 tours in Vietnam. While his civilian co-workers were wigging out, he simply reminded himself- this is a great day! No one is shooting at me.

Moleskin:  Man did this look like a terrible idea on paper. And when we did it. And still as I type this. Better than doing nothing though.

Form is important

  • When: 20210628
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Manana, Spooky


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, muggy, but overall- not bad.

FNGs: none brave enough

COP:  OH Squats- Hold the down, Q calls up after a PAX lists one of the Principles of F3. It’s been a while since I did this one, so it took a little longer…

The Thang:

Ruck to upper parking lot.

OH Carry Clockwise until you lose form.

Mosey Counter-Clockwise back to your ruck.

Curls until failure.

Rinse and repeat until time is called. (30 minutes)

Ruck back to the Flag

Mary: Hydraulic press x15IC

Numberama: 5

Namerama: Wreck-It Ralph, Defib, Manana, Gruber, Spooky

Pledge and COT

Announcements: None today. Go buy some fireworks from Glitter Pony

Devo:

Moleskin:   It felt ‘good’ to be back under weight this morning.  Obligatory tag of KY in the Facebook post for Five Guys. That dude is putting in great work in Houston.

Saturday @ Bedrock

  • When: 20210506
  • QIC: Three's Company
  • The PAX: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel


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 awful

FNGs: None

COP: SSHs, LBACs, OH Claps, and a couple other things

The Thang:
Grab the blocks
Curls for the girls: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Overhead press: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Tricep extensions: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Lawn mowers: 15 each arm OQ Jailbreak to lamppost, 10 merkins, mosy back
Squats with the block: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Mosy to the wiffle ball field.
Everyone line up behind home base and hold a plank One by one, run around the bases, when you make it to home base, get back in the plank position The catch: at each base do 5 burpees (except home plate).
Rinse and Repeat with everyone doing WW1 sit-ups and 10 squats at each base.
Rinse and repeat with everyone doing flutter kicks and run around the bases.
Indian run twice around the field
Run to the big baseballs ⚾️ Spider-man merkins Hold Plank and one by one 5 spider-man merkins starting on your left
Squats Hold squat and one by one 10 squats starting on your left
Dips Hold dip and one by one 10 dips starting on your left
Indian run back to the flag
Store blocks

Mary: 30 American hammers IC

Numberama: 8

Namerama: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel, Three’s Company

Pledge and COT

Announcements: Father’s Day Convergence; Sheepdog

Devo: Each day is a new day.

Moleskin: Three’s Company is having trouble accessing the Q website, so Waldo is writing this out…Anyway, Three’s Company brought the heat with this workout and it was a good mix of activities, perfect for the hour-long Saturday format.

Your least favorite

  • When: 20210510
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Prius, Manana, Chowdah


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: 72. Perfect for what was to come.

FNGs: sadly not.

COP:  OH ruck squats. Hold the down until one of the PAX lists a principle of F3, come up, then right back into the squat. Rinse and repeat 5x (5 principles.)

The Thang:

Take 2 blocks to the Upper parking lot.

The PAX had been told they wouldn’t be doing their least favorite exercise. They weren’t disappointed.

PAX called their least favorite exercise, then Farmers Carried blocks around the upper parking lot, while remaining PAX OYO’d the called exercise.

Least favorites included:

Bear Crawls

Burpees

Ruck Swings

OH Walking Lunge

Floor Sweepers

Yes’s and No’s

Rinse and repeat with favorite exercises-

Curls for the girls

Squat Thrusters

LBCs

WWI sit-ups

Squats

Hand release merkins

 

Head back to the flag. If you change blocks, you call 5x of your least favorite exercise.

Mary: Nope.

Numberama: 6

Namerama: Chowdah, Manana, Gruber, Prius (Respect!), Defib, Wreck-It Ralph

Pledge and COT

Announcements: Memorial Day Murph coming up, Father’s Day Convergence, Climb for Air. GORUCK D-Day Tough and Light events are all coming up,

Devo: Be Prepared- Ready your body, and your mind, for whatever life may throw at you.

Moleskin:   It feels good to be back in town. In the Gloom. Getting better.

Three’s Company’s Bedrock Q Debut

  • When: 20210506
  • QIC: Waldo (Three's Company as Co-Q)
  • The PAX: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger


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: Upper-60s & Muggy

FNGs: None

COP: SSHs x14 IC; TTT x10 IC; Don Quixotes x10 IC; LBAC x15 IC (forward & backward); Overhead Claps x15 IC; Merkins x10 IC; Squats x20 on Q

The Thang:
-Grab one block, meet by the entrance to the dirt parking lot and partner up.
-Lap 1: One partner does 10 burpees while partner farmer carries two blocks.  After the burpees, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 2: One partner does 20 merkins while partner cusacks one block.  After the merkins, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 3: One partner does 10 lawnmowers w/ each arm while partner lunge walks.  After the lawnmowers, run and catch up w/ partner (carrying your block) and switch roles.  Repeat until lap is complete.
-Rinse and repeat the three laps again.
-Run around dirt parking lot without blocks and the mosey to the baseballs in front of the park.
-Spider-man merkins; Everyone holds plank, and one by one, each Pax does 5 spider-man merkins
-Mosey back to the flag and stow blocks.

Mary: No time for Mary today

Numberama: 10

Namerama: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger, Three’s Company, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Microwave will be Qing

Devo: Reach out to a brother when you are in need…don’t hold everything inside.

Moleskin: I had seen Three’s Company around so much, that I never realized that he hadn’t ever become a full fledged Q.  He had come up with workouts in the past when there was no Q present at an AO, but had never planned a workout at F3 yet.  He decided to pick up the co-Q for today and he came up with a great one.  He’s definitely Q ready, and I’m excited to see what he can do around the region.  Thanks for stepping up Three’s Company, and great job by the Pax today.