Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

What is your why?-Guild 11/24

  • When: 20211124
  • QIC: Chowdah
  • The PAX: Manana, fish n chips, easy in, repo, mayhem R, qic


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Cold and like 32 degrees

6 pack of pax with 6 doughnuts and coffee

We discussed “what is your WHY in life”

I’m doing sheepdog, and goose said he’s going to periodically ask us what our why is, so I’ve been doing some soul searching

I’ve come up with a list of 5 in order and they all have to do with my relationships

1- relationship with god

2-relationship with my wife

3-relationship with my children

4-relationship with my friends(brothers)

5-relationship with myself

Keep in mind that my why is still a rough draft, but I also don’t think it will change too much, just the tieing it in part

What does that have to do with sheepdog or f3?

I have always maintained the belief that F3 makes me a better person.  If that is true, then that should trickle down into all aspects of my life.  But it has to go deeper, I have to go deeper, hence Q’ing the guild and sheepdog.

I think that about covers it.

Watch the FB cast of 11/24 guild for more

Impromptu Maximum Destruction

  • When: 20211123
  • QIC: Wreck-It Ralph
  • The PAX: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo


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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: 42. Cold, breezy.

FNGs: nope.

COP:  Grab blocks, Squat Presses through the 5 Principles. If you’re getting up to work out at 0500, you should know why.

The Thang:

In Teams of 2-

300 Curls for the Girls

300 OH Press

100 WWII sit-ups.

One HIM does the work, the other takes a lap around the gravel lot.

Once all groups had completed, a PAX calls his least favorite exercise and moseys to the No Parking sign and back.

Some exercises included- heel taps, squat thrusters, burpees, OH Presses, WWI sit-ups. I’m sure I missed at least 1 other.

Mary: Sally. Led by Mayhem. She’s a total B.

Numberama: 8

Namerama: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for hunger coming up- look for updates on Facebook. Holiday party coming up.

Devo: Leave no man behind, but leave no man where you found him. Check-in on your brothers. Blood, and friends. The holidays can be hard, and you never know what’s going on with people. A 30 second phone call can make all the difference in someone’s world. Don’t be a dick. You can afford some grace.

Moleskin:   That one felt good. It was cold, but we managed to keep moving the entire time.

A Bedrock Rerun

  • When: 20211007
  • QIC: Waldo
  • The PAX: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, Old D


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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 muggy, but luckily not raining

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; lunge walk around the circle

The Thang:
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about 30-45 seconds
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Step ups x10 each leg OYO; Squats x15 on Q; Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC; run around dirt parking lot
-At the flag: Reverse Tempo LBCs x10 IC; Tempo LBCs x10 IC

Mary: None…did enough LBCs during the workout that Mary wasn’t needed

Numberama: 7

Namerama: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, Old D, Waldo

Pledge and COT

Announcements: Bedrock will host this week’s rotating Saturday workout.

Devo: Debates can be fun, but if they cause you angst or anger, then what’s the point?

Moleskin: It was time for an ab/leg workout, and I found one that I made up a year ago, and decided to give it another run…This is a workout that fits perfectly into the 45-minute timeslot and gives your legs and abs a great workout.

The Snips Merry-Go-Round

  • When: 20210923
  • QIC: Waldo (Snips as Co-Q)
  • The PAX: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three's Company, 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: Low 60s, clear, perfect (though with some standing water from all the rain earlier in the week

FNGs: None

COP: SSH x15 IC; Don Quixote x15 IC; LBAC x15 IC forward & backward; Overhead Claps x15 IC; TTT x15 IC

The Thang:
-Indian run to the whiffle ball field, going the long way around.
-Split into 5 groups.  4 of the groups will start at a different base while the 5th group starts as the runners.
-The pax that are running will take one lap around the field, while they are doing that, the pax at home plate are doing flutter kicks, the pax at 1st base are doing burpees, the pax at 2nd base are doing LBCs, and the pax at 3rd base are doing merkins.
-Once the runners complete their lap, everyone rotates…the runners go to home, home goes to 1st base, 1st base goes to 2nd, 2nd base goes to 3rd, and the men at 3rd base become the runners.  Continue this rotation until around 5:35.
-Mosey back to the flag.

Mary: LBC x30 IC; WWI situps x20 on Q; American Hammers x10 IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three’s Company, Chum, Snips, Waldo

Pledge and COT

Announcements: Saturday workout is at Fault Line.

Devo: Taking on a new leadership role can be scary.  Yes, you may make some mistakes, but if people were encouraging you to take on that role, then they have faith in your ability to do it…but if you wait until you personally feel like you are ready, you may never make the leap.  So sometimes you have to take the risk and go out and lead before you feel like you are ready.

Moleskin: It’s always exciting when somebody steps up to co-Q for the first time.  Snips has been a regular at Bedrock since December, and finally took the leap to lead for the first time this morning.  He had to deal with the first co-Q jitters, the classic Fish N Chips stalling tactics, and some solid mumble chatter, but he handled all of that well and led us through a good workout.  I look forward to what he’ll bring to the Q table going forward.

Figure 8s

  • When: 20210902
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, 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: Warm, but not quite as humid as we had been used to…And dry..no puddles around the park today.

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Mosey to big picnic pavilion
-Tricep Dips x15 on Q; LBCs x20 IC; Box Jumps x10 OYO
-Mosey to whiffle ball field
-At the field, we did a figure 8 type movement.  Run a lap around the field; At home plate, merkins x5; Bear crawl to first base; V-ups x5; Mosey to pitchers mound; Burpees x5; Mosey to third base; Squats x5; Lunge walk to 2nd base; WW1 Situps x5; Mosey to pitchers mound; Burpees x5; Mosey to Home plate.
-Repeat that cycle until 0540…increasing the reps by 1 each time you go through the cycle (except the burpees, those always stay at 5)
-At around 0540, gather at the pitchers mound; Monkey humpers x15 IC.
-Mosey back to the flage

Mary: LBCs x42 IC

Numberama: 10

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  September 11th convergence @ Nexton. Get in touch w/ Pretzel if you’re interested in SpeedForNeed.

Devo: Never underestimate the power of a sincere apology.

Moleskin: A good workout is only as good as you can communicate it…and I probably had a few too many steps in my Figure 8 routine, but luckily after one round, most of the pax seemed to have the pattern down.  Overall, it was a solid workout, and the mumble chatter was great as always.  I also passed along the AOQ duties to Manana, who I’m sure is going to lead Bedrock well.  It’s been a pleasure leading the Country Club for the last 19 months.

A Tabata for Arms

  • When: 20210824
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips


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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: Typical summer morning…warm and muggy and a bit foggy too

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab 2 bricks each
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Curls w/ the bricks.
-Mosey to the bridge (carrying bricks), Tabata #2 – Dips.
-Mosey to the far parking lot (carrying bricks), Tabata #3 – OH Press.
-Mosey to the small wall (carrying bricks), Tabata #4 – Incline Merkins.
-Mosey to whiffle ball field (carrying bricks), Tabata #5 – Tricep Extensions.
-Mosey to smaller pavilion (carrying bricks, Tabata #6 – Curls w/ the bricks.
-Mosey back to flag & stow bricks

Mary: LBCs x25 IC; Heel Touches x25 IC

Numberama: 7

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at FaultLine this week.  Get in touch w/ Pretzel if you’re interested in SpeedForNeed.  Sept. 11 Convergence at Nexton.

Devo: Be prepared…whether it is to fill in to Q or for whatever else life throws at you.  Be mentally & physically ready.

Moleskin: I had done an all-leg tabata back in July, so I decided to do an arm version of the workout today.  The bricks were a bit underwhelming on the first set of curls, but they started feeling heavier as the workout went along.

Rainforest Cardiac

  • When: 20210819
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, 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: Very warm and very muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the lightpost on the right and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, Manana, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at the Jones; SpeedForNeed and other events are coming up.

Devo:  There are a lot of people that would appreciate people being nice to them.  With a lot of people on edge, I’ve seen people in the service industry and other areas treated very poorly.  Show some grace and be nice and appreciative to people…it isn’t difficult to do.

Moleskin: I’m not sure what a rainforest actually feels like at its most humid, but I can’t imagine it would be much worse than the conditions we had at the Cardiac this morning.  That made the Cardiac feel like even more of a grind than it already is.  But we got our work in, and as always, some good conversations were had.

Something Died at Bedrock

  • When: 20210814
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three's Company, Muggsy


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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, summer morning

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; Imperial Walkers x15 IC; SSH x25 IC

The Thang:
-Mosey down the road toward the small wall…but before getting to the wall, bear crawl across the ‘bridge’.  Then arrive at the wall.
-At the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q; Derkins x10 on Q
-Mosey to the parking lot near the fire station.
-Round-About 11s.  Start with 10 Bobby Hurleys and 1 Mountain Climber IC, running counter clock-wise around the parking lot, doing the exercises on each end.  Finish with 1 Bobby Hurley and 10 Mountain Climbers IC.
-Mosey back to the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q.
-Mosey to wiffle ball field.
-Start at home plate, do 5 burpees OYO; move to 1st base via Burpee Broad Jump; At 1st base, do 5 squat jumps; move to 2nd base via sumo squats; At 2nd base, do 5 merkins; move to 3rd base via bear crawl; At 3rd base, do 5 flutter kicks IC; move to home plate via crab walk.
-Rinse and repeat, adding a rep to all of the exercises each time around…continued for about 15-20 minutes, until 6:50.
-Mosey to big pavilion.
-Right leg step up x15 on Q; Left leg step up x15 on Q; Dips x10 on Q
-Mosey back to the flag.

Mary: Heel Taps x20 IC; LBCs x25 IC

Numberama: 9

Namerama: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three’s Company, Muggsy, Waldo

Pledge and COT

Announcements: SpeedForNeed on September 25.

Devo: It’s ok to not know something.  It’s ok not to have an opinion on a topic you aren’t familiar with.  By all means, get educated on things you want to know about.  But nobody is an expert on everything.

Moleskin: I recycled a workout I had done back in March 2020, and it seemed to get good reviews….except for whatever died near the whiffle ball field, which created a major stench in the air while we spent our time in that part of the park.  It was great to have Three’s Company back in the gloom, and the 2nd F at Starbucks after the workout was excellent.

That Armadillo certainly is not scared of us

  • When: 20210813
  • QIC: Gruber
  • The PAX: Schrute, Gruber, What?!, Cornwallis, Easy In, FNG


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Weather: humid 78 degrees clear skies and some meteor showers.

The warm up: Discussion on who will lead Q at AO. Gruber stepped up.

 

Warm up: brisk one mile ruck around AO.

The Thang: after ruck it was decided to have Gruber lead us to small baseball field and have

PAX lead choice of exercises. The setting was the baseball diamond on artificial turf. With a movement from one base to another. Started off with Gruber and and over head press (20) with  ruck

move to next base with bear crawl ruck drags

Easy In led (20) ruck swings and forward lunges to next base

Cornwallis led (20) iron crosses with partner without ruck. Movement to next base was sumo squats with ruck.

What?! Led (20) ruck curls. FNG had movement skipping to next base with ruck

Schrute led (20) 4 count flutter kicks with ruck on press position.

Easy In led Indian run around circle. Then a ruck back to AO for Mary

 

Mary: PAX choice

Gruber (20) Jane Fonda’s with ruck on waist

What?! (50) LBCs without ruck

Numberama:6

COT: prayers said with FNG leading

DEVO: Gruber when in Hell keep going

 

naming of FNG sponsored by What?! Almost came to Armadillo when rucking he made comment about never seeing one in Texas after one crossed the paths of PAX with rucking

FNG writes music for church group and so was named Off Key

The skateboarders are making Zeus angry

  • When: 20210805
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Fish n Chips, Swamp Fox, Snips


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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 60s…so actually not too bad for August.  Light drizzle at times

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC OYO (forward then backward); Slow mosey around dirt parking lot

The Thang:
-Grab two cinderblocks and return to the flag.
-Curls for the Girls x20; Calf raises (while holding cinderblocks) x20; Lawn Mowers x10 each arm; Farmers Carry the blocks around the circle…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes…I wasn’t keeping track).
-Leave blocks at the circle and mosey to the whiffle ball field.
-At ‘home plate’, do Squats x10 & Burpees x5, then sprint to first base, side shuffle to second base, run backwards to third base, side shuffle home…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes).
-Howling Monkeys (all pax hold monkey humper position, while we all take turns doing monkey humpers x10).
-Mosey back to the flag & stow blocks

Mary: LBCs x50 IC

Numberama: 6

Namerama: Easy In, Mayhem, Fish n Chips, Swamp Fox, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  Back-to-school Liquefaction @ Major Dad’s house on Aug. 12.  SpeedForNeed 5k is needing volunteers…see Pretzel for details.

Devo: We have so many options of what to consume, but we also can choose not to consume what we don’t want to consume most of the time.  No need to continuously complain about certain news channels or programs or certain shows or certain Olympic sports while you are still choosing to watch those things.

Moleskin: This was a fun workout that allowed plenty of opportunity for mumble chatter, where we learned that Fish n Chips does not like skateboarding being an Olympic sport this year.