Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Return of the Squatro

  • When: 20220315
  • QIC: Waldo
  • The PAX: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, 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-40s…comfortably cool

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Imperial Walkers x10 IC; Squats x4 on Q; LBAC forward & backward OYO; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the speed limit sign
-Merkins x5 on Q
-Jailbreak to the bridge
-Incline Merkins x10 on Q
-Dips x10 on Q
-Backwards run across bridge
-LBCs x30 IC
-Lunge walk to baseballs
-Ray Charles x 20 IC
-Sumo Squat to small wall
-Step Ups x10 each leg on Q
-LBCs x30 IC
-Mosey to bridge
-Monkey Humpers x20 IC
-Run backwards across bridge
-Mosey to lightpole near traffic circle
-LBCs x30 IC
-Jailbreak to blocks
-Curls for the Girls x15 on Q

-Stow Blocks

Mary: LBCs x30 IC

Numberama: 6

Namerama: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, Manana, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.  Saturday workout is at Tectonic

Devo: Being prepared is important, but it is also important to be adaptable, flexible, and nimble, as your plans can be great, but life can still throw you curveballs.

Moleskin: I hadn’t Q’d in over 5 months (a mix of injury rehab, burnout, laziness, etc), but realized I needed to step up again to help lead the great men of Bedrock.  I recycled one of my old favorites, the Squatro…and it seems to always get good reviews as a great leg workout, and I through some ab exercises and a bit of upper body as well.

Log, Log, its better than bad, its good!

  • When: 20220221
  • QIC: chowdah
  • The PAX: manana, double trouble, qic


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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: nice and cool 50

FNGs: no

COP:  TTTx 10 ic, 10 burpees with ruck on

The Thang:

Grabbed the longest log available (like 8′ long) perfect for 3 people and moved out with our ruck sacks on as well

stopped for 50 reps at fire hydrant, and 2 ends of mile tour of AO

exercises performed with rucksack were : 20 OHP, 20 cftg, 10 tricep ext all on Q

10 merkins, 20 squats, 20 freddie murcuries w ruck ic, other 2 on Q

10 burpees, 20 cftg, 20 tri ext all on Q

 

Mary:

25 freddie murcury, 25 flutter kicks, 25 american hammers, 25 ray charles all ic

Numberama: 3

Namerama: manana, double trouble, chowdah

Pledge and COT aye!

Announcements: no, not really…but they are important

Devo: John 15:5  I am the vine, you are the branches.  Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing!

The ways we abide in Him is by spending time in his word, with fellow born again Christians, and by worship!

Moleskin:   wanted to use a log 2 weeks ago.  finally did it, as back was feeling better.  Went back to Sakretes farewell tour @ magnitude backblast and saw that they took logs.  One of the reasons why BB are so important!  Thx for the inspiration, young brother, oh and 3’s company as well, for the accountability post on the BBs.  I will always think of you Sak, when I shoulder up to some hard wood poles!  AYE!

2/9/22 @ The Guild

  • When: 20220209
  • QIC: chowdah
  • The PAX: fish and chips, mayhem (R), threes company, double trouble, repo, manana, swampfox, easy in, chowdah, and pinstripes


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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: replace with weather

FNGs:

Being authentic, and not just going through the motions and the need to have deep relationships with some brothers so so someone has always got your 6.  We need to have brothers in the foxhole with us.  All relationships are 2 way, though, and you need to have their 6 as well.

I know i need to be more intentional to find a brother or 2 that I can link up with a little closer, than just seeing at F3 and work.

Just like a woman needs a close girlfriend to confide in with only women things, we as guys still surprisingly need that too with other men.

You have to have a good relationship with yourself first.  GET alone, with God and allow Him to reveal to you who you are, who you are not, and who you were made to be.

The 5 C’s

consistency, commitment, candor, courage, and contentment.

 

Numberama: 10

Pledge and COT

Announcements: replace with announcements

devo:  the guild

prayer led by: qic

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.