Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Two Things That Don’t Work In The Rain

  • When: 20200917
  • QIC: Pretzel
  • The PAX: Sugar Mountain, Streing Bean, Dorothy Mantooth, Defib, Pretzel


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The men of The Jones gathered in the gloom for the second round of a sampling of the greatest music to grace God’s Earth: MY music. Eight soul-stirring, flannel-inspired odes to the 90s.  There was rain.

Conditions: Cloudy, mid 70s at the start. Rain started about halfway through and got steadily stronger.

Once again, douchebaggery prevents Macklemore from being represented in my playlist.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a run partway around the track to the concession stand and back.

  • Wax Ecstatic (To Sell Angelina): Lunge with blocks
  • Teen Angst (What the World Needs Now): Overhead Press
  • Julie Paradise: Dammits
  • Bittersweet: Squats with block
  • Porch: Curls for Milton’s Wife
  • Unglued: Sit-up Press with Block
  • Dam That River: Calf raise with block
  • Jesus Christ Pose:Tricep extensions

Instant Amnesia

  • When: 20200914
  • QIC: Swinger
  • The PAX: Gruber, 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: 78

FNGs: None

COP:

  • 10 Jumping Jacks
  • 10 LBAC, forward and reverse
  • 20 Flutter Kicks
  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat
    • Be free of charge.
    • Be open to all men.
    • Be held outdoors, rain or shine, heat or cold.
    • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
    • End with a Circle of Trust.

The Thang:

Mosey to the ball field

  • At base 1 – on all fours, leg circles forward (5, IC)
    • Bear crawl up downs to next base (bear crawl. When Q says “down,” perform one push up)
  • At base 2 – donkey kicks (5, IC)
    • Bear crawl up downs to next base
  • At base 3 – burpees (5, OYO)
    • Sumo Squats to next base
  • At base 4 – ruck curls (10, OQ)
    • Lunge Walks to next base
  • At base 1 – kettle bell swings (10, OYO)
    • Lunge Walks to next base
  • At base 2 – thrusters (10, OYO)
    • Q sack to next base (walk with ruck over head)
  • At base 3 – overhead press (10, OQ)

With half the workout complete, it was time to test the PAX’s memory. We went backwards around the bases, repeating each exercise in the reverse order. YHC kindly waited for the PAX to remember and call out the next exercise. Incorrect guesses were rewarded with 5 burpees. The amnesia was instantaneous.

  • Q sack backwards to base 2
  • At base 2 – thrusters (10, OYO) (+5 penalty burpees)
    • Backwards lunge walk to previous base (or “klaw egnul” as Fish called it)
  • At base 1 – kettle bell swings (10, OYO)
    • Backwards lunge walk to previous base
  • At base 4 – ruck curls (10, OQ)
    • Sumo Squats to previous base
  • At base 3 – burpees (5, OYO) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 2 – donkey kicks (5, IC) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 1 – leg circles backward (5, IC)

Bernie sanders back to the flag (running backwards)

Mary:

  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat (+5 penalty burpees)
  • 10 flutter kicks (+5 penalty burpees)
  • 10 LBAC reverse and forward
  • 10 jumping jacks

Numberama: 5

Namerama: Gruber, Repo, Defib, Fish N Chips

Pledge and COT

Devo: (Thanks Defib!) Friendship is using your words and actions to show others you care.

Moleskin:  The PAX had been early awaiting a brutal Stalker Q, but it turns out we all had memory problems this morning. YHC had been coming up with ideas for a workout like this for later this month, but jumped at the opportunity to try it out today instead. Glad to know I’m not the only one who instantly forgets what exercise we just completed. This was a good chance to work out our bodies and minds. Thanks for the chance to lead!

 

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.

OVER/UNDER @ BEDROCK

  • When: 20200827
  • QIC: Sakrete
  • The PAX: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, 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 and humid

FNGs: none today

COP:  15 TTT slow IC, Leave arms up until YHC says: 15 LBAC forward, 15 LBAC reverse, 15 over head claps 15 moraccan night club

The Thang:

PAX instructed to get one block and two bricks each.  Drop block at flag.  With bricks in hand mosey around gravel parking lot at your pace.  Once you are back @ flag hold plank until six is in.  Line up in order of completion.  5 merkins.  Number off 1-11 and remember your number.  This will be important later.

Line up in two columns.  Indian run with bricks to the bridge.  Once @ the bridge Bernie Sanders to other side then mosey back to the handicapped parking places on the right side before getting to the gravel lot.

OVER/UNDER

From earlier, number 1 takes off from parking places down to the flag where our blocks were awaiting us.  As he was in en route YHC called a number.  Remaining PAX had to decide whether the participant would do more or less curls than the number called out.  Once done the Pax would run back to remaining group.  If correct sit back and watch while the ones who were incorrect did burpees.  We rotated between 5 and 7 burpees each time.

While one PAX was doing his curls the remaining would do a variety of arm exercises with bricks.  Exercises were as follows:

Curls, Tri cep extensions, over head press, lat raises and front raises.

Mary: We didn’t have time for her today.

Numberama: 11

Namerama: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Old Flame running the Charleston 100 in full gear.

Devo:

Armor Of God
Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. (NLT) ( Ephesians 6:11 )Do you ever feel vulnerable to attack? Are you afraid that your responses to provocation may cause you to be unrighteous? Don’t go into battle unprotected; instead, clothe yourself in God’s armor. In verses 14-18, Paul characterizes this armor as truth, righteousness, peace, faith, and salvation.  He then finishes with the action of praying. Trust that God will equip you with the tools you need.

Moleskin:   Got to admit this worked better on paper.  The curls with block took longer than expected and had to double up on sending guys down for their turn.  It was tough to keep track of the over/unders as the morning went on.  Work was done.  Arms were hurt.

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.

Coupon Ruck

  • When: 20200824
  • QIC: Defib
  • The PAX: Schrute and 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: 75 and still too humid

FNGs: No FNGs Today

Disclaimer: Push yourself, don’t hurt yourself.

COP:

Straight to the Thang!

The Thang:

Everyone grab a block and move out! Ruck the AO perimeter x2 carrying your block however you want so that you can keep moving.

Stow blocks

1 minute AMRAP Merkins sans ruck (“Slick”)

Mary: 

7 Yes’s (Single Count)

7 No’s (2 count)

7 Maybe’s (2 count)

7 Makhtar N’Diayes (IC)

Rinse and Repeat for 7 minutes

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements, Prayers, BOM: ✅ 🙏

Devo:

Just Keep Moving.

Moleskin:  

I was exhausted just maybe 100 yards in this thing, but I just telling myself to keep moving. I didn’t stop and tried not to slow down. If I did, Schrute didn’t tell me. The watch says we maintained a 15 min/mile. Very respectable. Schrute is a stud.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Cardiac Double-Down?

  • When: 20200820
  • QIC: Waldo
  • The PAX: Splinter, Defib, Easy In, AC/DC, High Stick, 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: Warm, wet, and muggy…but not quite as bad as it has been in prior weeks

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Splinter, Defib, Easy In, AC/DC, High Stick, Mad Dog, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Fault Line.  A few different running events going on.

Devo: Be careful with your words.  We can criticize cancel culture for being over-reaching at times, but why is there a need for angry/rude/disrespectful discourse in the first place?  It’s damaging to the person/people you’re directing your words toward, and doesn’t do anything productive for you, except leaving you bitter/angry.

Moleskin: So Sakrete was unable to make this workout…but put the word out that he would show up at 4am to do the Cardiac on his own, and invited people to join him.  So High Stick, Splinter, Mad Dog, and Defib all joined him, and then followed it up at 5am with another round of the Cardiac.  Impressive work by everyone, and especially to the guys that put themselves through the grind of the Cardiac twice in one morning.

Give Sakrete a Snickers

  • When: 20200813
  • QIC: Wambach
  • The PAX: Spooky, Fish N Chips, Waldo, Sakrete, Mayhem, Easy In, Defib, Wambach


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Grab a block with handles and form two columns near the yield sign.
Indian run/walk to the wiffle ball field.
Pair up for accountability, and each pair pick a base.

Moving from base to base, the block can move or you can move, but not at the same time. One hand must always be on the block.
Place block in front
Circle around block, keeping at least one hand touching it
Lift block over head and turn around
Place block in front
Rinse and repeat until you get to the next base
At next base
10 Curls for the Girls
10 Overhead press
10 squats to the block
5K race pace around the sidewalk

Rinse and repeat until run finished at the base where you started

Head back to gravel parking lot, then Indian run/walk back to the flag

Chiabata (8 exercises, 2 rounds, 45 seconds work, 15 seconds rest)
Merkin Jacks
Bobby Hurley
Overhead Press
Flutter Kicks
Burps
Kettle Bell Swings
Monkey Hummers
Curls for the Girls

Stow the blocks

Ruckers Gonna Ruck

  • When: 20200629
  • QIC: Defib
  • The PAX: Wreck It Ralph, Gumbo, 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: 75 and humid

FNGs: No FNGs Today

Disclaimer: Push yourself, don’t hurt yourself.

COP:

Straight to the Thang!

The Thang:

Every PAX go grab 2 blocks and ruck the AO! No, seriously that’s what we did. Grab 2 blocks and move out. Carry them anyway you have to. Walking the perimeter of the road at Wescott park is a mile and that’s what we did. When we got back to the flag, we stopped at the entrance to the parking lot for movement 2.

Movement 2:

Grab your 2 blocks and drop them off at the other end of the parking lot, Ruck back and do 20 squats.

Ruck back and get your 2 blocks and bring them back to the exercise spot at the entrance and do 10 abyss Merkins.

I originally wanted to do this multiple times but time was running short so just stay at the exercise spot and alternated 20 squats and abyss Merkins until it’s time to Stowe the blocks.

Mary: 

Flutter kicks 20 IC

Dying Cockroach 20 IC

LBCs 20 IC

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements, Prayers, BOM: ✅ 🙏

Devo:

For the life of me I can’t remember my Devo, but it was something insightful

Moleskin:  

I didn’t know that Wreck It preblasted for Magnitude yesterday; he was fine with me taking the Q as long as we do rucking things. Well that’s easy because that’s what we do! He mentioned that he should really start training for the November GORUCK events in town so I thought, hey we should carry some coupons around the AO 😂😅 that was a terrible idea!!!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Running With Blocks 🤦‍♂️

  • When: 20200806
  • QIC: MadDog
  • The PAX: Wambach, Spooky, FNC, Waldo, Sakrete, Swinger, Easy In, Defib


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Conditions: Typical SC morning, with a light show (heat lightning)

FNG: None

Disclaimer: made

COP:

Grab a block prior to beginning

LBAC x 15 IC forward and reverse

TTT x 10 IC

Imperial Walker x 15 IC

Don Quixote x 10 IC

The Thang:

Reverse Indian Run with blocks in hand around the outside of the circle at the flag, man in front runs around the circle with his block and catches man in back

Pack is walking around the circle while completing exercises called by Q

Hold blocks overhead

Shoulder blocks, right side, left side

10 OHP on Q

10 Curls for the Girls on Q

10 Tricep Extensions on Q

Rinse and repeat until each PAX made 2 trips

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Round 2 of the Reverse Indian Run as listed above

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Stow blocks

Mary:

LBC x 25 IC

Ray Charles x 20 IC

WWI Sit-ups x 10 on Q

Flutter Kicks x 10 IC

LBC x 15 IC

Numberama

Namearama

Pledge

Announcements:

Saturday at Bedrock, Sakrete has the Q

Repo’s fundraiser run

Prayer Requests: FNC’s dad, Sakrete’s mom, Defib’s wife’s grandfather, Wambach’s family, upcoming school year

Devo:

Jesus Calling: August 6th

When things seem to be going all wrong, stop and affirm your trust in Me. Calmly bring these matters to Me, and leave them in My capable hands. Then, simply do the next thing. Stay in touch with Me through thankful, trusting prayers, resting in My sovereign control. Rejoice in Me–exult in the God of your salvation! As you trust in Me, I make your feet like the feet of a deer. I enable you to walk and make progress upon your high places of trouble, suffering, or responsibility.

RELATED SCRIPTURE:

Job 13:15 (NLT)

15 God might kill me, but I have no other hope.

    I am going to argue my case with him.

Psalm 18:33 (NLT)

33 He makes me as surefooted as a deer,

    enabling me to stand on mountain heights