Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Picnic Table Inspectors

  • When: 20190625
  • QIC: Swinger
  • The PAX: Waldo, Loose Nuts, Splinter, Mayhem, Chum, 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: 75 Degrees, Humid

FNGs: None- disclaimer given anyways

COP:

(20) SSH, (10) Hillbillies, (8) TTT, (10) Little Baby Arm Circles Forward, Reverse, T-Claps, (5) Big Arm Circles, Forward, Reverse, T-Claps

1:00 AMRAP Merkins

 

The Thang:

Indian Run to the flag/baseballs,wall at the front of the park

10:00 Circuit

  • (5) Burpees with a jump over the knee wall after each one
  • Options: (20) Mountain Climbers or climb up and over 7′ wall
  • Sumo Squat from baseball to the Wescott Park sign
  • (20) Big Boy Sit-Ups
  • Bear Crawl to baseball
  • Repeat

Quick Mosey to Pavilion

(10) The ground lava – Lie down on the picnic table bench. Climb under the picnic table to the bench on the other side without touching the ground. Climb up on table and do one Merkin. Climb back down to bench. Repeat until 10 Merkins have been completed.

(20) Jump Overs – With hands on picnic table and feet on bench, jump from bench to bench over the table

(20) Dips

(10) Option 1: Box Jump on bench, Option 2: Kong Jump (With hands on table, push and jump up onto table), Option 3: Box Jump onto table

(10/side) Single Leg Squat with one foot on bench

(10) Derkins

Box Jumps (Ground to bench to table to ground) and step ups on all picnic tables

(10) Inclined Push-ups with a clap

 

Mosey to light pole

Catch me if you can – PAX form a single-file column (row) at the light pole. YHC tells each PAX when to step off in jailbreak to flag, with the goal of catching the person who stepped off before him.

 

Mary:

Freddie Mercury with hands in the air (forward and reverse)

American Hammer

1:00 AMRAP Big Boy Sit-ups

 

Numberama: 7

Namerama: Waldo, Loose Nuts, Splinter, Mayhem, Chum, Double Trouble, Swinger

Pledge and COT

Announcements: 4th of July Convergence

Devo: Where do you want to be 5 years from now? We are good at setting fitness goals, but are we as intentional when it comes to our relationships with our kids and our wives, and in our performance at our jobs? What steps are you taking monthly/weekly to become the man you want to be in all areas of your life?

Moleskin: The PAX informed YHC that this was a workout for tall people, and I guess with the wall climbing and assorted jumping exercises they were right. I guess we need a short person workout to balance this one out.

The stank, return of Myrtle and DT being dragged around…it was memorable!

  • When: 20190614
  • QIC: City Slicker
  • The PAX: Muscadine, Pretzel, Double Trouble, Myrtle, Bee-Wax, Floppy, Swamp Monkey, Professor Klump (R), Old D (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: ~67 degrees at time of step off, it was glorious!

The Thang: 10 PAX showed up, got miles and drank coffee. Triathlon training is in full swing!

Moleskin: Nice turnout with 3 riding (1 with a brick) and 7 others solely running. Welcome back to Myrtle and thanks for reminding me why I missed you – I now know you will not be there tomorrow 🙂 Gypsy did not show up but he did find his wallet! The stank from the garbage truck that left tracks from the Carolina Ale House dumpster was right where we finished up. Let’s just say it was absolutely brutal to finish your run and smell that.

Also, do not let DT fool you. He said he was going to run around a 10 minute mile and the fool didn’t even come close to that. He knocked out 4 miles with YHC at an overall pace of 8:53. Well done sir!

This was NOT the Cardiac

  • When: 20190528
  • QIC: Waldo
  • The PAX: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In


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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: Moist from the rain from the day before, but slightly cooler than it has been over the last couple of weeks

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x10 IC), slow mosey around the parking lot.

The Thang:
After the warm-up, Pax gathered at the spot we normally do the Cardiac, and got the instructions for the Tabata’s being done during the workout…40 seconds of hard work, followed by 20 seconds of rest.  Here were the exercises done for each Tabata:
-Merkins
-Squats
-Wide Merkins
-LBCs
-Burpees

Began the Thang:
-Tabata #1
-Mosey to wiffle ball field the back way
-Tabata #2
-Mosey to the big baseballs at the front of the park
-Tabata #3
-Mosey to the parking lot closest to the baseballs
-Roundabout 7s w/ jump-squats and hand-release merkins (same idea as typical 7s, just running around the parking lot, and doing the exercises at each end of the oval, instead of running back and forth) – Had to cut this a little short to make sure we had time for Mary…but most people got close to finishing
-Mosey back to the flag, w/ the ruckers taking the lead

Mary: Freddy Mercurys x20 IC; Heel Touches x25 IC; LBCs x40 IC

Numberama: 11

Namerama: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ a social & fundraising event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm. 4th of July Convergence at the Ditch…Bedrock will not be open that day.  LQ at Stalker’s house tonight.

Devo: Father’s Day may be a day to celebrate the one’s with us with kids, but use that day to be mindful of what it takes to be a good father, and then follow through with that throughout the year.

Moleskin:   Typically, the 2nd Thursday of the month is when the Cardiac (monthly fitness test) is held at Bedrock.  But this month, it has been moved to the end of the month as a part of Beast Week, so I was contractually obligated to NOT do the Cardiac.  So we did not do the Cardiac.  Any similarities that today’s workout had with the Cardiac were purely coincidental.  Also, shout-out to Wreck-It Ralph and DeFib as they ignored my disclaimer that today’s workout wasn’t the friendliest to ruckers, and they still did it w/ their rucks on most of the time.

The art of the Shortcake Shuffle

  • When: 20190602
  • QIC: City Slicker
  • The PAX: Bueller, Hot Tub, DHL, Borland, Pyle, Gypsy, Space Cowboy, Grasshopper, Wee Woo, Double Trouble, The Colonel (R), Placebo (R), Megablock (FNG - 2.0)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Ideal

The Thang:

13 PAX got miles in. One shuffled in for just coffee.

At least Double Trouble showed up for the 2nd F? He seems to now be mastering what is called the Shortcake Shuffle. That is a walk from the car to Starbucks for just coffee. Well done!

Welcome 2.0 FNG Matt Gilmer, aka Megablock.

Happy birthday Gypsy!

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

RIP Cinder Block

  • When: 20190528
  • QIC: Waldo
  • The PAX: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker


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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: Hot/Muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward OYO), slow mosey around the parking lot.

The Thang:
Each man grabs a cinder block, and then I divided the Pax into groups of 3 (though I had to have two groups of 4 due to having 17 Pax).  At all times during the workout, one member of your group will be carrying, one will be running, and one will be exercising.  The ‘carrying’ member will transport two cinder blocks around the dirt parking lot.  While he is doing that, another member of the team will be running sprints between the entrance of the dirt parking lot, and the light pole on the right.  The third member of the group will be performing an exercise.  Once the block carrier returns, trade places so that all members will go through a cycle of Carrying/Running/Exercising.  Once all members have completed the first exercise, they move onto the next.  The exercises were:
-Flutter Kicks w/ the block
-Blockees
-Overhead Press
-Curls for the Girls
And then we ran out of time.

Mary: 10 Burpees OYO in tribute to a broken cinder block; LBC x37 IC

Numberama: 17

Namerama: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm.

Devo: Even a day removed from Memorial Day, do not forget the purpose of the day…to honor the men/women that paid the ultimate price in service to our Nation.

Moleskin:   YHC really doesn’t like carrying cinder blocks.  I especially don’t like to carry two at a time.  But for some reason, I felt like we needed a workout that incorporated a lot of cinder block carrying.  Unfortunately, not all cinder blocks involved in the workout made it out alive.  We had one casualty, and we made sure to pay tribute with 10 burpees.  Hopefully all of the Pax got a good workout today so that the cinder block’s life wasn’t lost in vain.

Tour of the Country Club

  • When: 20190523
  • QIC: High Stick
  • The PAX: Wambach, Wreck it Ralph, Fish N Chips, Swinger, Waldo, Gypsy, Double Trouble, Robin Wood, Loose Nuts, Flanders, Mayhem, Chum, Pavilion, Splinter, Easy In, Defib, City Slicker


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YHC has not Q’ed a BC in awhile and based on the way the morning started it showed.  I failed in the standard and was 5 minutes late.  Fortunately, Splinter stepped up and got the PAX started.

Warm-up

Mosey to the entrance when the Q showed up.  Back to the flag.

Thang

PAX get a block and 2 bricks.  Return to the flag.

Set 1: Overhead Press 12 IC, Damn Its 12 OQ, Skater Squat 12 each leg OQ

Set 2: Tricep Extension 12 IC, Block Swings 12 OQ, Calf Raises 12 IC

Grab 2 bricks and mosey to the bridge.

Tricep Dips 21 OQ, LBC 21 IC, Indian Situps 21 OQ

Mosey to entrance and big wall

Peoples Chair holding arms straight out with bricks, Curls for Girls 21 IC

Mosey to the Whiffle Ball field

Home plate to First Base – side lunge facing pitchers mound.

First Base to Second base – side lunge facing the “outfield”

At Second Base – WWI Situps 21 OQ

Second Base to Third Base – Side lunge facing pitchers mound

Third base to Home Plate – Side lunge facing the “outfield’

At Home Plate – Flutter Kicks 21 IC

Mosey Back to flag.  Stow Blocks and bricks

Mary

American Hammer 25 IC

Numberama, Namearama, Announcements, Pledge, Prayer

Devo

Not necessarily a devo but a favorite quote “Man in the Arena” from Teddy Roosevelt:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

We’re Gonna Need a Bigger AO

  • When: 20190507
  • QIC: Waldo
  • The PAX: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker


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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: Temps in the upper 60s, a bit muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; Indian Run (in 3 lines) to the baseballs at the entrance of the park and back to the flag.

The Thang:

Each man grabs a cinderblock and reassembles at the flag; YHC explain that I’ll be giving the Pax some individual choices about the exercises they can do…
-Decision #1 – 15 OH Press or 15 Triceps Extension (single count OYO)
-Decision #2 – 15 Curls for the Girls or 15 Bent-Over Rows (single count OYO)
-Decision #3 – 15 Chest Presses or 15 Dammits (single count OYO)
-Do a second set of the same three exercises you did above, 15x each single count OYO
-Mosey to the bridge
-Decision #4 – Bear-crawl or Crab-walk back and forth between bridge rails (2x)
-Decision #5 – 15 Decline Merkins or 15 Triceps Dips after crossing the road each time w/ whatever method you picked in #4 above.
-Mosey to wall…due to large turnout, had Pax split up between low wall and high wall.
-Decision #6 (low wall) – Box Jumps or Toe Taps (for one minute)
-Decision #7 (high wall) – People’s Chair or Plank w/ feet on wall (for one minute)
-After one minute, Pax switch walls and make a decision there.
-Mosey to far parking lot
-Decision #8 – Stayin’ Alives w/ choice of 3 burpees or 10 squats after returning to the start each time.
-Mosey back to the wall
-YHC now uses the Pax’s earlier choices against them.  They have to do the exercise they avoided in Decisions #6 & #7 for 90 seconds each.
-Mosey to bridge
-Pax must do the exercises/movements they avoided in Decisions #4 & #5…crossing the road 4x, and doing 10 reps of each of the exercises from Decision #5 each time.
-Ran out of time, so moseyed back to the circle and stowed the blocks

Mary: LBC x20 IC; Heel Touches x27 IC

Numberama: 28

Namerama: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm…details to come.

Devo: You face a lot of choices in life.  And often times, you don’t get the benefit of hindsight.  So if you make a decision and it turns out poorly due to circumstances that you could not have reasonably foreseen, then there’s no reason to beat yourself up over it.

Moleskin:   YHC was long overdue to start Qing, so after facilitating the Cardiac at Bedrock a couple of times, and after co-Qing w/ Sprinkles a couple of months ago, I finally stepped up w/ my first real solo Q.  The turnout by the Pax was amazing and forced YHC to have to modify the Weinke a bit due to our size.  Also, this Weinke had a lot of instructions for the Pax, so the large numbers worried me a bit, but I was able to cut through the mumble chatter and get everyone on the same page most of the time.  I didn’t quite get to everything on the Weinke due to time, but I feel like the Pax got their heartrate up and got a solid beatdown.  YHC learned quite a bit from this first solo Q, and I look forward to leading again soon.

May’s Running of the Cardiac

  • When: 20190509
  • QIC: Sakrete
  • The PAX: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, 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: Upper 60’s wet from the rain prior to BC.  Rain drizzling near completion

FNGs: William Daugherty  now known as Robin Wood

COP: 15 LBAC IC; 14 LBAC REVERSE IC; 15 TTT IC; 14 HILLBILLIES IC

The Thang

Running of The Cardiac May edition

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

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.  

Results are as follows:

Speedo- 11 rounds

Double Trouble- 8 rounds

Waldo- 9 rounds

Splinter- 13 rounds

Grits- 10 rounds

Snooki- 8 rounds

FNG (Robin Wood)

Loose Nuts- 10 rounds

Pavilion-  7 rounds

Mayhem- 8 rounds

Easy In- 11 rounds

Defib-  4 w/ ruck 

Sakrete- 8 rounds

Mary:  Ain’t nobody got time for this her on Cardiac day

Numberama: 13

Namerama: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, Defib, Sakrete 

Pledge and COT That happened

Announcements: Father’s Day convergence weekend of June 15th.  Workout at Doty then fundraiser 2nd F opportunity at Shortcakes farm that afternoon.  Fourth of July Convergence @ the ditch.  Start time 0600.

Devo: 

True Ministers
In everything we do, we show that we are true ministers of God. We patiently endure troubles and hardships and calamities of every kind. (NLT) ( 2 Corinthians 6:4 )

We know hard times come. The light we can shine to others reveals our faith in God. Our faith can persist even in the face of hardship. It is a demonstration of our trust that the Lord is good. When calamity happens the last thing we want to be is patient. We want to hurry up and move beyond the troubles. This is the time God has been preparing us for and we have the opportunity to grow closer to God. If you are in the middle of calamity, muster your patience one day at a time.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=7lHHavBVxm
 

Moleskin:  Speedo came out.  Double Trouble made it to both Bedrock’s this week.  Good turnout for The Cardiac.  We had an FNG this AM.  Pavilion brought him out.  William Daugherty now known as Robin Wood.  He told us he shoots bow and arrow competitively.  Speedo looked at DT and said Robin Wood.  He meant to say Robin Hood but misspoke and DT wasn’t going to let that opportunity pass!  Welcome Robin Wood!

AND SUDDENLY SNOWDEN APPEARED

  • When: 20190310
  • QIC: Sakrete
  • The PAX: Splinter, Double Trouble, Myrtle, Ivories (2.0), Hot Tub, Benefits, Flanders, Professor Klump (R), Recount, Space Cowboy, Bee Wax, Chowdah, Wee Woo, Snowden, Sakrete 


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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 and clear

FNGs: Not today.  Disclaimer given.  Get your miles don’t die.

COP: This lands on you

The Thang:

13 RAN including 1 (2.0), 1 rode really fast, we had 0 ruckers.  Snowden appeared right before COT.  We were all so happy to see him none of us blinked for 5 minutes.

Mary: I don’t know that she is employed at Starbucks

Numberama: 15

Namerama: Splinter, Double Trouble, Myrtle, Ivories (2.0), Hot Tub, Benefits, Flanders, Professor Klump (R), Recount, Space Cowboy, Bee Wax, Chowdah, Wee Woo, Snowden, Sakrete 

Pledge and COT

Announcements: P200 volunteers still needed.

Devo: Leave that to the professionals today.  Snowden closed us in prayer