Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Upside down pyramid of pain

  • When: 20211004
  • QIC: Chowdah
  • The PAX: Stringbean, wreck it Ralph, double trouble


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Intro: 4 pack of pax for ruck distance, pace, and PT work

Conditions: 70 and muggy

Ruckers: all 4

FNGs: none, still waiting on my fng to make his first appearance…maybe next time

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:ruck at normal pace 

The Thang:
Normal pace ruck, 50 flutter kicks ic, pace and 1/2-ruck (mosey) to other side of horseshoe

50 lbcs ic, 40 cftg, normal pace ruck back,

50 single count fk oyo, 40 tri extensions oyo, 30 ruck squats oyo, then pace and a half back around horseshoe

50 lbcs, 40 cftg, 30 ruck squats, 20 kb swings then ruck back

Pace and a half back to flag

 

 

6 Minutes of Mary:
No time, but worked plenty abs

Numberama:
4

Namearama:
Wreck it, string, DT, and Qic

Pledge of Allegiance: aye!

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic

2 are better than 1, as they have a better return for their labor!  Ecclesiastes 4:9

1 person can go fast, but 2 can go farther together, and 3 even farther….and so on and so forth.  We are better together!

 

Moleskin: easy to put together a kick butt ruck wod!  Some uptempo pacing , along with a little distance and some PT does the trick every time

Keepy Uppy. With backpacks

  • When: 20210913
  • QIC: DT
  • The PAX: 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: Mid-60’s. Nice

FNGs: nope. Just an OG.

COP:  Discuss Q options.

The Thang:

Inspired by the ‘Bluey’ episode of the same name.

Grab a balloon and head to the wiffle ball field.

Hit the balloon up in the air.

Run to a baseline and do a push-up. Rinse and repeat.

You only get to 1 hit, then the other person hits.

If the balloon hits the ground, it’s 10 merkins for everyone. Rinse and repeat.

After 10ish minutes, we took a walk around the upper parking lot.

Rinse and repeat Keepy Uppy with squats instead of merkins.

Ruck back to the flag.

Total 1 mile rucked.

Mary: no time.

Numberama: 2

Namerama: Double Trouble, Wreck-it Ralph

Pledge and COT

Announcements: None

Devo: replace with devo

Moleskin:   This episode of F3 is called- Keepy Uppy. It was inspired by the ‘Bluey’ Episode of the same name. Linked for your enjoyment here: https://www.youtube.com/watch?v=EJkn-r-rJJY . If you have youngish kids, you’ve probably come across this show. Each episode is less than 8 minutes, and covers a lot of real world stuff. We should aspire to be more like Bandit.

This also looked a lot better in my head than in actual practice. If we get 4 or more PAX, merkins are probably going to be the go to. This one will be back!

Substitute Q

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

Maybe she was searching for a contact lens

  • When: 20201015
  • QIC: Waldo
  • The PAX: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, 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: A little muggy, but not too bad.

FNGs: None

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

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: 12

Namerama: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, Defib, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Ruck for Hunger on November 21.

Devo:  No formal devo…just remember the Bedrock motto.

Moleskin: Grits crushed the Cardiac, getting in 17 rounds.  Was a good push by all of the men there, and as always, the 2nd F was great during the workout…As for the title of this backblast?  You had to be there…

TICKETS TO THE GUN SHOW

  • When: 20201008
  • QIC: Sakrete
  • The PAX: Mad Dog, Easy In, Fish N Chips, Double Trouble, AC/DC, Splinter, Old Flame (R), Waldo, Sugar Mountain, Defib, High Stick


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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 FOGGY, Moon was trying to peak through

FNGs: Not today unless DT counts.  I don’t think he does.

COP:  YHC instructed in pre blast there would be no warm up to gather a block upon arrival.

The Thang: 

Partner up with someone you don’t typically work out with

Gather @ yield sign.  Murder Bunnies (put hands on block and reach out and set it in front of you and hop with hands remaining on block.  Hands don’t leave block until completion) to entrance of the gravel lot.

10 burpees OYO

Murder Bunnies from entrance back to yield sign.

10 burpees OYO

Partner is for accountability only.  Reps are done each

50 curls for the girls.  50 tri cep extensions.  50 overhead press

Run around gravel lot with your partner.  Pushing him to get better.

25 curls for the girls.  25 tri cep extensions.  25 overhead press

Jailbreak to last green pole after entrance to gravel lot and back.

*Modification called*

25 curls for the girls.  25 tri cep extensions.  25 over head press.

Run around gravel lot with your partner.

15 curls for the girls.  15 tri cep extensions.  15 over head press

Jailbreak to last green pole after entrance to gravel lot and back.

Rinse and Repeat until 0540.  Stow blocks.

Mary: 35 WW1 Situps on Q

Numberama: 12

Namerama: Mad Dog, Easy In, Fish N Chips, Double Trouble, AC/DC, Splinter, Old Flame (R), Waldo, Sugar Mountain, Defib, High Stick, Sakrete

Pledge and COT- LOUD AND PROUD 

Announcements: F3 day @ St. Pauls food drive for the less fortunate Saturday from 7-11.  Goose has your Q.  November 12th-15th mens hike.  Mary has your Q.  November 21st Ruck for Hunger.  Goose has your Q.

Devo:

Eternal Justice

“But for you who fear my name, the Sun of Righteousness will rise with healing in his wings. And you will go free, leaping with joy like calves let out to pasture. (NLT) ( Malachi 4:2 )

 

There are some injustices in this world that won’t be remedied in our lifetimes.  Some hurts won’t come fully undone, while we are in the land of the living. This may feel hopeless but thankfully not all hope is lost! God has an eternal plan that heals every broken heart and provides godly justice for all.  Trust that His eternal plan means healing for all who call Him their God

Moleskin:   Quotes of the day:  Old Flame: It s0455 what are doing here so early Sakrete?

Old Flame:  I can tell you right now.  I am not murdering any more bunnies.

Old Flame:  My Garmin says its 0545. Why are you still working?

Splinter:  Maybe his watch is off that’s why he’s always late.

Defib took his shirt off during BOM.  Old Flame said “Damn Defib you look GOOD man.  Like really good”

Sugar Mountain:  Yea Defib was my partner.  When you work out with me see what you look like.

Easy In: Next time we partner up I’m picking Sugar Mountain if it means I can look like Defib.

Old Flame during prayer requests/ praise reports:  Praise that Defib looks like that

Fish N Chips said something awesome about sperm and Spider Man but I can’t remember it.  Maybe he can help.

 

The Finial Countdown

  • When: 20200928
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Mad Dog, Manana, Hospice (R) Hospice, Double Trouble Double Trouble, Repo Repo, Sakrete, Waldo, Dry Prime, Splinter, Easy In, AC/DC, Chum, Defib, Sugar Mountain


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This was my first time back in the Q spot in a while and it felt GOOD!!

Pax 15

Weather 54 and awesome

Warm Up

TTT X 10 IC

Don Quatioe x 10 IC

Mountain Climbers x 20 IC

The Thing:

Pax was directer to grab a block and head out to the ball feild.

Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.

On one side of the field we did Curals x 10  then we Qsaked the block to the other side.  At that point we did blockyes x 10 and worked our way down.

Once every was complete we moved on to Damn-its on one side and then squats on the other side.

We stowed blocks and moved on to Mary:

Mary

Monkey Hummpers x 20 IC

Pickle Puunders x 20 IC

Rocover Recover

Pledge

Anouncements

Prayer

It was good to be at it.

 

It’s Cardiac Day….of course it’s raining

  • When: 20200917
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble


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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: Rainy, muggy, moist.

FNGs: None

COP: SSH x25 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: 10

Namerama: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Food drive w/ St. Paul’s on October 10.  Ruck for Hunger on November 21.

Devo:  Allow yourself to do stupid stuff, like working out in the rain.  But understand when it is time to stop doing stupid stuff…so no need to stand in the rain for a long time listening to a long-winded devo.

Moleskin: In typical Cardiac fashion, it had rained most of the night leading up to the workout…and just as we were about to start, it started raining again.  The mumble chatter was great, as always.  Also, shout-out to Double Trouble for bringing the flag and joining us for part of the warm-up, despite having surgery scheduled today.

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.

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

Modified Murph for ‘Merican day

  • When: 20200704
  • QIC: Sakrete
  • The PAX: Cold Cut, Grits (R), Placebo (R), Stalker (R), FNG (Amnesia), FNG (Smuckers), Fish N Chips, Spooky (R), Hot Tub, Double Trouble, Shrute, M&M (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: Low 70’s but humid.  Got the sweat moving quickly

FNGs: 2 today. Now known as Amnesia and Smuckers.  Story to follow

COP:  10 TTT IC, 15 LBAC forward, 15 LBAC reverse, 15 Over head clap, 15 moroccan night club all IC.

DT led us in 25 hand release merkins on Q.

The Thang:

Run .20 miles.  Stop and do 10 WWI situps, 20 Merkins, 30 squats.  Run .20 miles.  Rinse and Repeat until completed 2 miles.  100 WWI Situps, 200 Merkins and 300 Squats.

Mary: PAX led Mary.  Stalker did the Penguin.  Hot Tub did V ups.  Shrute did Burt Reynolds on both sides.  All on Q.

Numberama: 13

Namerama: Hot Tub, Double Trouble, Stalker (R), M&M (R), Placebo (R), Shrute, Cold Cut, Fish N Chips, Spooky, Grits (R), Amnesia, Smuckers, Sakrete

Pledge and COT

Announcements: Nothing pending currently.  Stay tuned for a run to benefit a charity near and dear to Repos heart.

Devo: Bedrock mantra.  Don’t be a dick

Moleskin:   As we were arriving this morning 2 guys walked up and began introducing themselves.  One guy (Smuckers) was a true FNG.  His brother in law (Amnesia) brought him out.  He informed us he hadnt been out in a year or so.  At beginning of workout we went around the circle saying our F3 names so everyone knows who they are working out with.  Amnesia revealed he didn’t remember his name that was given when he first came out.  We decided as a team that renaming was in order.  And Amnesia was born.  Smuckers got his name because he said due to covid he had been out of work and all he does now is sit around the house and make his kids Peanut butter and jelly sandwiches.  These guys are front of the pack guys.  Hopefully they come back quickly.  Welcome gents!

Mumble chatter was high this morning.  It always is when you get Fish N Chips in the mix.