Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Honoring the Numbers 33 and 37

  • When: 20191105
  • QIC: Sakrete
  • The PAX: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana


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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: Mid 50’s.  Little mist in the air.  Ground wet from over night rain

FNGs: Not today

COP:  10 TTT IC, 33 LBAC FORWARD, 33 LBAC IN REVERSE

The Thang:

Partner up with someone relatively close to you in speed.  Short distances.  Assemble at entrance to circle.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 bear crawls away from traffic circle as Partner 2 is doing 33 Merkins.  When partner 2 finishes  run out and catch partner 1.  Flip Flop and partner 2 begins bear crawling back towards flag.  Partner 1 does merkins and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 crab walks away from traffic circle as Partner 2 is doing 33 Carolina Dry docks.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins crab walking back towards flag.  Partner 1 does CCD and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 lunge walks away from traffic circle as Partner 2 is doing 33 squats.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag.  Partner 1 does squats and runs to catch up.

Indian Run around gravel lot

Partner 1 sumo squats away from traffic circle as Partner 2 is doing 33 monkey humpers.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag

Goal for this one is 33 burpees as a team.  Partner 1 Bernie Sanders (runs backwards) away from circle.  Partner 2 does as many burpees as he wants and runs to catch up.  Partner 1 starts with the number Partner 2 left off with while Partner 2 runs backwards.  Continue until 33 burpees is reached.  Once your team reaches 33 burpees stop where you are and hold plank.  Once all teams have completed 33 burpees the team who made it furthest begins running back towards flag.  When the lead team gets to your team fall in behind and mosey to the light pole heading into the flag.

Jailbreak to the flag.  You vs. You.  Push your self with everything you have left.

 

Mary: Sugar Mountain asked YHC if he could handle ‘Mary’ for the day.  He also wrote this portion of backblast

In honor of Sakrete.

We learned at The Guild that it take Sakrete 37 seconds to conceive a child. It is also his 33rd birthday. So the following happened

37 Baby Makers OQ

33 Pickle Pounders IC

37 Monkey Humpers IC

33 Second Planks

Numberama: 13

Namerama: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana, Sakrete

Pledge and COT- Correct  

Announcements: Events coming up.  Get with you 2nd F Q’s with any questions.  Keep an eye on the FB page for updates as well.

Devo: Used the devo time to hand over the reigns to Waldo for the time being as YHC is stepping away to nail down things at home after the newest 2.0 comes into the world.

Moleskin:   We did 33 (my age) of a lot of exercises that YHC doesn’t enjoy doing.  Defib kicked mulch on me as we were doing LBAC.  I guess 33 in both directions was too much.  Defib also almost died.  Alot.  Easy In is really fast.  Waldo is also fast.  Didn’t have a lot of mumble chatter this morning.  YHC will chalk it up as a win.  Anytime you can quiet this crowd you have done something.

Birthday block carries to the Teet…..er

  • When: 20191104
  • QIC: Sakrete
  • The PAX: Mad Dog, Repo, Tinker, Wreck It Ralph, The Colonel (R), Defib, Gruber, Manana, Snooki


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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: Low 40’s clear

FNGs: They chose not to celebrate my birthday

COP:  Get blocks.  Get ready to move.

The Thang:

Rucks up.  Blocks up.  Move out.  Ruck .33 miles and assemble (entrance to park) .  11 curls for the girls IC, 4 burpees OYO.  17 WWI situps.  16 WWI Situps.  Rucks up.  Block up.  Ruck another .33 miles.  (The church on Dorchester Rd).  11 curls for the girls.  4 burpees OYO. 17 WWI situps.  16 WWI Situps.  Rucks up.  Blocks up.  Ruck another .33 miles (to the Harris Teeter Sign) and back to entrance at Panera on Dorchester.  11 curls for the girls.  4 burpees OYO.  17 WWI situps and 16 WWI situps.  Rucks up Blocks up.  Back to the flag on account of time.

Mary: Gave her the morning off.

Numberama: Think the 99 WWI situps we did will cover her needs today.

Namerama: Mad Dog, Repo, Tinker, Wreck It Ralph, The Colonel (R), Defib, Gruber, Manana, Snooki, Sakrete

Pledge and COT– done and done 

Announcements: Holiday races and a ton of regional events coming up.  Keep an eye on the FB page for updates.

Devo:

Every Generation

Then we your people, the sheep of your pasture, will thank you forever and ever, praising your greatness from generation to generation. (NLT) ( Psalm 79:13 )

 

As the people of God, it’s important that we show the next generation how to worship.  The praise we give God is not meant just for us, it is supposed to be a testimony to our families and community.  Our praise should inspire the next generation to continue the faith.

Moleskin:   Today was YHC 33rd birthday.  We honored that day with a Sakrete favorite.  Rucks up.  Lets go!  Everyone put in work.  No one quit.  Welcome back to the gloom Tinker and The Colonel.

Stations at The CC

  • When: 20191022
  • QIC: Sakrete
  • The PAX: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, Defib, Chowdah


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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: Low 70’s

FNGs: Not Today

COP:  Briefed Pax on what would be happening over next 40 minutes.  Stretch as needed. Named Splinter, High Stick and myself captains.  School yard pick.  Once PAX picked go get block and get one for your captain as well.

The Thang:

YHC had the park divided into 6 stations.  Station 1 was the flag.  This was the block station.  Blocks remained here.  Station 2 was the wiffle ball field.  Station 3 was the baseballs by the entrance.  Station 4 was the picnic tables.  Station 5 was top parking lot by the fire station.  Station 6 was the gravel parking lot.  Each station had exercises to be done as a team.  Once completed roll the die that was provided.  The die indicated which station you would head to.  Work until 540 and head back to flag.  Stow blocks.

Mary: All teams complete 9 stations.  This was a competition.  No winners or losers.  Everyone had to do 10 burpees.

Numberama: 15

Namerama: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Holiday runs.  Holiday events posted on website.

Devo: We did that!

Moleskin:   Normally mumble chatter is high at Bedrock.  Today, maybe it was, but I didn’t hear a lot of it.  We all separated and accomplished a lot.  But I will tell you one thing for sure.  Chowdah is talker.  I thought I was.  No no no that dude has a lot to say!  Great work men and thanks for the ability to lead.

Blue Falcon Caws at 0500

  • When: 20191028
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Manana, Repo, Dri Prime


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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: 63, nice.

FNGs: Nah, might be for the best.

COP:  30x LBACs Ic F/R, 30x Moroccan Night Clubs IC

The Thang:

During the Warm-up someone mentioned that we should just do LBACs for a full BC. I took that as a challenge…

Grab Blocks, head to gravel lot.

Partner up.

Farmer’s Carry blocks Counter Clockwise. Ruck Shuffle Clockwise.

When you meet-

20 OH Press

20 High Pulls

20 Curls for the Girls

After 6ish sets, meet back up at the front of the lot.

30 Flutter Kicks IC, 25 Ruck Press On Q

Go for a stroll to the upper parking lot and back.

Cusack to stow blocks

Mary: 30 Dammits

Numberama: 5

Namerama: Wreck-It Ralph, Defib, Manana, Dri-Prime, Repo

Pledge and COT

Announcements: Old Flame is looking for some help this weekend for pacers with his race. Ruck for hunger 11/16, 9/11 Heroes Run 11/17, GrowRuck 11/15-17 Southern Pines, NC, Christmas Party 12/12- Oak Road Brewery, LCRC Travis Manion Foundation Legacy Project 11/2- See Facebook page for more details.

IRON PAX giving challenge- Take a look at Waldo’s Post, nad if you feel so inclined, give. If not to that particular cause, find something and do good in the hood.

Devo: Don’t be a dick.

Moleskin:   As alluded to in the Pre-Blast, YHC was looking for a Blue Falcon this morning to set the tone for the workout. I had a weinke for arms, and one for legs. We were going to war-up until a PAX mentioned working one or the other. It didn’t take long for it to become arm day! The mumble chatter was on point, and it was good to see Dri-Prime back into the gloom.

Basking in the shadows of the palms

  • When: 20191025
  • QIC: Wreck-It Ralph
  • The PAX: Repo, Defib, 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: Mid 60’s, beautiful for a walk in the park

FNGs: nope

COP:  10 LBAC IC F/R, 30 OH Claps IC

The Thang:

Grab rucks, and head to palm trees behind the scoreboard.

1-13 Reps OH Press, lunge walk in between trees,

Ruck around the fields, wave to FiA, and back to palm trees.

Ruck swings 1-13 with Suitcase carries in between.

Back to the flag.

Mary: None

Numberama: 4

Namerama: Wreck-It Ralph, Defib, Fish N Chips, Repo

Pledge and COT

Announcements: Ruck for Hunger 11/16. support it if you aren’t doing events. TMF 9/11 Heroes Run 11/17 Daniel Island. Holiday Schedule coming out soon!

Devo: replace with devo

Moleskin:   FNC came jogging up as we were warming up. Offered him to take a block or a 60# sandbag that I had brought just for funsies. He chose the harder thing and completed all the miles and all the reps with that bag!

How many SSHs are too many SSHs?

  • When: 20191024
  • QIC: Waldo
  • The PAX: High Stick, Sakrete, Easy In, Chum, Mayhem, 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: Perfect…cool enough to be comfortable throughout the workout.

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x30 IC; Squats x10 on Q; SSH x40 IC; Easy mosey around the dirt parking lot

The Thang:
-Indian Run down to the scoreboard and then back to the wall at the front of the park.
-At the little wall – Toe Taps x40 IC; Step Ups – Right Leg x25 on Q; Step Ups – Left Leg x25 on Q; Toe Taps x20 IC
-Mosey to parking lot near fire station
-At one end of the parking lot, do 5 jump squats, run to other side, do High Knees x5 IC, run to the other side, repeat for 7 minutes.
-Mosey back to the little wall
-Step Ups – Right Leg x25 on Q; Step Ups – Left Leg x25 on Q
-Mosey back to the flag
-SSH x50 IC

Mary: LBCs x60 IC; Heel Touches x25 IC; LBCs x25 on Q

Numberama: 7

Namerama: High Stick, Sakrete, Easy In, Chum, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Ruck for Hunger on Nov. 16; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12

Devo: You can’t know where the limit is if you don’t push the limits.

Moleskin: I wanted a cardio & leg-heavy workout, so what better way to do that than to do 150 SSHs, 100 step-ups, and a bunch of running…The mumble chatter was great for this one, and the pax even got me to curse a little when there was too much Clemson/USC chatter…Nice work by everyone on this one.

98.4% Easier Than Selection

  • When: 20191021
  • QIC: Swinger
  • The PAX: Dri-Prime, Repo, Wreck-It Ralph, Defib, Mad Dog


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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

FNGs: None- disclaimer given anyways

COP:

In the pre-blast, PAX were instructed to come warmed-up and ready to move out.

Mosey to wiffleball fields for Goruck Selection-inspired PT test (https://www.goruck.com/selection/)

Partner up and complete two rounds of the following:

  • One Minute AMRAP Merkins. One partner does the work while the other partner holds a fist under the chest of the other to check form. This partner is also responsible for encouraging, harassing, and keeping count. Then switch. (Selection PT Test is 55 push ups in two minutes)
  • Two Minute run around the outside of the field with the goal of an 8 min/mile pace or faster (Selection PT Test is 5 miles in 40 minutes)
  • One Minute AMRAP Sit-ups. One partner does the work while the other partner holds his partner’s feet, encourages/harasses him, and keeps count. Then switch. (Selection PT Test is 65 push ups in two minutes)
  • Two Minute ruck around the outside of the field with the goal of a 15 min/ mile pace or faster, per the Selection standards Selection PT Test is 12-mile ruck in 3 hr 30 min)

 

The Thang:

  • At base 1, 10 thrusters, OQ
  • Lunge walk or bear crawl to base 2
  • At base 2, 10 curls, OQ
  • Army crawl, bear crawl, or lunge walk to base 1
  • At base 1, 10 upright rows, OQ

Follow the trail to the back of the gravel parking lot

  • With rucks overhead
    • 10 calf raises, IC
    • 10 squats, OQ
  • Move around the gravel parking lot
    • 1/2 lap ruck suitcase carry, left hand
    • 1/2 lap ruck suitcase carry, right hand
    • 1/2 lap ruck overhead

 

Mary:

  • 20 Flutter Kicks, IC
  • 20 American Hammer, IC

 

Numberama: 6

Namerama: Dri-Prime, Repo, Wreck-It Ralph, Defib, Mad Dog, Swinger

Pledge and COT

Announcements:

Moleskin:   After watching Selection all weekend, I was inspired and ready to move. I don’t think any of us would have passed the actual Selection PT test, and it was humbling to try some of the same workouts I had watched the Selection participants complete. The PAX did a great job encouraging each other and pushing each other during the partner portions of this workout, and I think we were all pretty gassed by the end.

Lets carry heavy sh** all over the park

  • When: 20191018
  • QIC: Manana with Sakrete has co-q
  • The PAX: Mad Dog, Gruber, Defib, Wreck It Ralph,


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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: Clear and Low 50’s

FNGs: None today

COP: Through the tunnel x10, baby arm circles F/R x 1

The Thang:

Pax was given coupons to ruck with including two 15# bumper plates, sand filled 5 gallon bucket, 5 gallon water can, 120# sandbag.

 

Pax first walked to the volleyball field and given the option to take a dip in the kiddie pool before getting sandy. Some got wet, some did not, but all got sandy.

 

Coupons were picked back up and carried around the perimeter of the park twice (except the sandbag). The sandbag was parked to the side for part of the ruck to make sure we got a little more distance in during the limited time.

 

The mad man called Defib carried the 120# beast on his back not once but twice even though it was meant to be a 2 man carry. He’s a MACHINE!

Mary: Mary got no love today

Numberama: 6

Namerama: Defib, Wreck It Ralph, Sakrete, Mad Dog, Gruber, Mañana

Pledge and COT  Did that 

Announcements: Upcoming holiday races and GORUCK events.

Devo:“Tough times never last, tough people do.” Life has many seasons, some good, some bad. Just keep pushing through, it’ll get better.

Moleskin:   We literally carried heavy stuff all over that park.  For like minutes.  These ruckers are a special breed.  Great job Manana.  That’s two co-qs.  One to go.

October Running of The Cardiac

  • When: 20191017
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Mañana, Mad Dog, Defib, Swinger, Waldo


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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: 50ish and clear

FNGs: They don’t come to The Cardiac much

COP:  15 LBAC forward and reverse, 10 TTT slow to stretch out hamstrings, 10 hillbillies all IC

The Thang: The Cardiac is the monthly fitness test for Bedrock.  It consists of the following:

5 Merkins

10 Squats

15 Wide Merkins

20 LBC

10 burpees

Run down to the light pole on right hand side.

Results are as follows:

AC/DC: 9 rounds

Defib: 5 with ruck

Mad Dog: 6

Swinger: 10

Waldo: 8

Mayhem: 9 or 10

Mañana: 4

Sakrete: 9

Mary: heck no not on Cardiac day

Numberama: 8

Namerama: AC/DC, Defib, Mañana, Mad Dog, Waldo, Swinger, Mayhem

Pledge and COT  Yep we did that

Announcements: Holiday races are up.  Sign up.  Lifted up our guys doing the 70.3 Wilmington and the guys participating in Selection.

Devo: Reach out to the guys fighting the foo.  Its important that they know we are thinking about them.  Not just a Facebook tag but reach out in person.

Moleskin:   The Cardiac sucks.  It sucks every month.  Great job Mañana on your first attempt.  Keep coming back and pushing your self gentleman.

Blockees are not Burpees

  • When: 20191010
  • QIC: Waldo
  • The PAX: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph


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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: Very nice, a little cooler than normal.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, 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.  For the teams that finished early, do overhead presses as the exercise.

Mary: LBCs x30 IC

Numberama: 10

Namerama: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph, Waldo

Pledge and COT

Announcements: GrowRuck is coming soon.

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 kept things pretty simple for this workout.  The timing worked out perfectly as the slowest team was wrapping up the curls for the girls just as time was running out.  I mentioned during Tuesday’s workout that we weren’t going to do burpees today…and technically I was correct.  Blockees are not burpees.