Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A track workout without a track

  • When: 20220830
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Chicken Fry, 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: Warm and muggy, light rain toward the end of the workout

FNGs: None

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

The Thang:
-Slow mosey to the parking area near the baseball fields/fire station.
-At the end furthest from the fire station, 20 squats on Q, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then sumo squat around that curve.  Repeat the sprint/walk/sprint/sumo squat cycle a few times.
-Hold plank for about a minute, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then bear crawl around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Monkey Humpers x15 IC, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then lunge walk around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Calf Raises x25 IC, then sprint the straightaway to the other end of the oval, walk the curve, backwards run on the other straightaway, then walk around the other curve.  Repeat the sprint/walk/backwards run/walk cycle a few times.
-Return to the flag

Mary: Flutter Kicks x25 IC; LBCs x25 IC; Heel Taps x10 IC

Numberama: 5

Namerama: Mayhem, Easy In, Chowdah, Chicken Fry, Waldo

Pledge and COT

Announcements: Bedrock is hosting this Saturday’s rotating workout.

Devo: Rest if doctors tell you, or if you’re body can’t handle the work…but even if you can’t do the workouts that the Q is leading due to nagging injuries or whatever, you can always find some work to do.

Moleskin: I Q’d at the Jones a couple of times, and I enjoyed using the track there to come up with some unique ways to get a run-heavy workout in.  This was a modified version of one of those workouts I did, which does a good job of getting your heart rate up quickly.

Ab & Leg Ladder

  • When: 20220816
  • QIC: Waldo
  • The PAX: Easy In, Chicken Fry, Gypsy, Daniel-San


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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

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers 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: 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

Mary: Heel Taps x20 IC

Numberama: 5

Namerama: Easy In, Gypsy, Daniel-San, Chicken Fry, Waldo

Pledge and COT

Announcements: The Oak 2.0 is Saturday

Devo: Make sure to take care of yourself when facing stressful situations.

Moleskin: This is a workout I’ve Q’d a couple of times in the past, and it definitely gives your legs and abs a beatdown.

Big Bunny Cardiac

  • When: 20220728
  • QIC: Waldo
  • The PAX: Easy In, Daniel-San, Chicken Fry, Gypsy


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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; 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: 5

Namerama: Easy In, Daniel-San, Chicken Fry, Gypsy, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at Faultline; CSAUP coming on August 20

Devo:  It’s fine to use other people’s accomplishments as goals, but focus on making yourself better than the person you were the day before.

Moleskin: We had two Cardiac newbies, with Daniel-San and Chicken Fry finally getting to experience everyone’s favorite monthly fitness test.  We also had the return of Bedrock’s new mascot, a very large, seemingly domesticated rabbit, who first made an appearance in the gloom a couple of weeks ago.  This bunny hung around the traffic circle for most of the workout today, probably hoping we’d leave behind a porterhouse steak, because this rabbit obviously likes to eat.

Working Together

  • When: 20220712
  • QIC: Waldo
  • The PAX: Manana, Daniel-San, Chicken Fry, 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: A bit warm and muggy, but not awful for a July morning

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Imperial Walkers x15 IC, LBAC OYO (forward and backward), slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls.  For the teams that finished early, do overhead presses as the exercise.

Mary: Heel Taps x30 IC

Numberama: 5

Namerama: Manana, Daniel-San, Chicken Fry, Easy In, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at Tectonic this week.

Devo: Working together in a workout can be similar to that of a marriage, friendship, partnership, etc.  You need to determine the best way to tackle the work that makes the most sense for you at the time, but be willing to change things when needed.

Moleskin: I’ve done this workout before, but thought it was good day to break it out again as it is my 19th wedding anniversary and I wanted to find a workout that somewhat symbolizes how a successful marriage works.  You need to find the best way to split the work, even though none of the solutions are necessarily easy.  And the solution for you may not be the same as it is for somebody else.

Put In Work Before the Sun Rises

  • When: 20220616
  • QIC: Waldo
  • The PAX: Easy In, Gypsy


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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 and muggy

FNGs: None

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

The Thang:
-Grab 2 bricks each and will hold onto them for the rest of the workout
-Mosey to big baseballs at the front of the park
-10 step-ups each leg on small wall
-Wall sit on big wall with arms out front (for about 60 seconds)
-Mosey to whiffle ball field
-Starting at ‘home plate’.  Brickees x10; Burpee broad jump to first base; Squats x15; Sumo Squat to second base; Hammer curls x20 (each arm); Bear crawl to third base; Flutter kicks x25 IC; Run around ‘field’ and get back to home plate.
-Rinse & repeat…I think most of us got 3 rounds in.
-Walk back to flag, alternating between Cusacks and hammer curls; stow bricks

Mary: LBCs x25 IC

Numberama: 3

Namerama: Easy In, Gypsy, Waldo

Pledge and COT

Announcements: Father’s Day Convergence on Saturday

Devo: Once an argument/debate turns into insults/personal attacks, it is no longer productive.  Recognize when it gets to that point.

Moleskin: I’ve enjoyed brick workouts lately, so I found this one that I put together last year and recycled it.  Some good work was done before the heat of the sun could get to us.  Great work, fellas.

A Brick Tour of Bedrock

  • When: 20220531
  • QIC: Waldo
  • The PAX: Easy In, Manana, Gypsy


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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

FNGs: None

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

The Thang:
-Grab two bricks each and meet back at the flag.
-Curls x10 on Q; Overhead Press x10 on Q; Squats (w/ the bricks) x10 on Q
-The rest of the workout consisted of moving around the AO, stopping often to do 10 curls/OH Press/Squats (OYO).  We moved around by running early in the workout, but also sometimes walking while doing curls or OH Presses.  Also sometimes lunge walked or sumo squatted.  Depending on where we stopped, we sometimes added additional exercises (such as block presses, step-ups, sprint around the bases at the whiffle ball field, or bear crawls).  Held onto the bricks the whole time.
-Returned to flag and stowed bricks

Mary: Tempo LBCs x25 IC

Numberama: 4

Namerama: Easy In, Manana, Gypsy, Waldo

Pledge and COT

Announcements: Bedrock is hosting the Saturday workout this week, with perhaps a cleanup of the block/brick area as it has gotten a bit overgrown.

Devo: Simple tasks can become difficult if you have to keep doing them (which is interesting, because often times, complex tasks become simpler the more you do them).

Moleskin: I picked up this Q late last night, and really had no set plan of action when I arrived, other than wanting to use bricks.  Decided to repeat a series of simple exercises, and they definitely got more difficult as the workout went along, and along with the early running, left us pretty tired and sweaty when it was all said and done.

Sweatfest 2022

  • When: 20220524
  • QIC: Waldo
  • The PAX: Easy In, Manana, 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 & muggy

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x30 IC; LBAC (forward & backward OYO); SSH x15 IC

The Thang:
-Mosey to the small wall, but took a slightly longer route, going down to the scoreboard first.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x 20 on Q.
-Head to the parking lot by the fire station, sumo squatting most of the way.
-At the parking lot, do 5 jump squats on one side of the loop, run to the other side, do 10 high knees IC, run back…rinse and repeat for 10-15 minutes.
-Head back to the small wall, lunge walking most of the way.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x20 on Q.
-Mosey to the bridge…Incline merkins x10 IC; Dips x10 IC; Incline merkins x10 IC.
-Mosey back to the flag

Mary: Slow LBCs x25 IC; Slow heel taps x25 IC

Numberama: 4

Namerama: Easy In, Manana, Old D, Waldo

Pledge and COT

Announcements: Memorial Day workout this Saturday.

Devo: Being well-rounded just for the sake of being well-rounded isn’t always useful.  Identify your strengths and keep improving those.  There’s nothing wrong with working on your weaknesses as well, but pick your battles.  Your time is limited so you can’t be good/great at everything.

Moleskin: I did not have much energy this morning, but had already planned on a cardio heavy workout.  And the humidity was very high, so it was a SweatFest.  But all in all, I thought it was a good beatdown, and we got some good work in.

Not Quite the Swamp Fox

  • When: 20220503
  • QIC: Waldo
  • The PAX: 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: Upper 60s…humid

FNGs: None

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

The Thang:
-At the yield sign of the circle, do 20 hand-release merkins and 20 bobby hurleys OYO.
-Run to fire hydrant down the street.
-At the fire hydrant, do 20 squats and 20 V-ups OYO.
-Run back to the yield sign.
-Rinse and repeat until around 5:40

Mary: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Ray Charles x25 IC

Numberama: 2

Namerama: Easy In, Waldo

Pledge and COT

Announcements: Beast Fortnight is ongoing.

Devo: Being inventive is a great skill, and often useful.  But sometimes there is no need to reinvent the wheel.

Moleskin: With Beast Fortnight going on, I wasn’t expecting a big crowd, but was happy that Easy In showed up to hold me accountable.  I didn’t want to completely copy the Swamp Fox (the Ditch’s fitness challenge, which is where Beast Fortnight was being held today), but I wanted to do something similar.  Luckily I found a backblast from Sofia in which he had done a deconstructed Swamp Fox workout, which I more-or-less copied.  It was still challenging, and allowed Easy In and I to participate in spirit with the guys who were at the Ditch today.

4 11s = 44

  • When: 20220421
  • QIC: Waldo
  • The PAX: Easy In, Pretzel, Floppy


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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-50s…pretty great

FNGs: None

COP: SSH x44 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC (forward & backward OYO)

The Thang:
-We did four sets of 11s, with one set of exercises done at the entrance to the parking circle, and then running to far side of the entrance to the dirt parking lot to do the other set of exercises…
-11s #1 – started with 10 Merkins (single count) on one end and 1 Shoulder Taps (IC) on the other (and then decreasing Merkins by 1 and increasing Shoulder Taps by 1 until it we got to 1 Merkin and 10 Shoulder Taps).
-11s #2 – started with 10 LBCs (IC) on one end and 1 flutter kick (IC) on the other (and then decreasing LBCs by 1 and increasing flutter kicks by 1 until we got to 1 LBC and 10 flutter kicks).
-11s #3 – started with 10 squat jumps (single count) on one end and 1 monkey humper (IC) on the other (and then decreasing squat jumps by 1 and increasing monkey humpers by 1 until we got to 1 squat jumps and 10 monkey humpers).
-11s #4 – started with 10 SSHs (single count) on one end and 1 set of high knees (IC) on the other (and then decreasing SSHs by 1 and increasing high knees by 1 until we got to 1 SSH and 10 high knees).

Mary: None…ran out of time

Numberama: 4

Namerama: Easy In, Pretzel, Floppy, Waldo

Pledge and COT

Announcements: Star 12 Ruck on April 23.  Saturday workout is at Tectonic.  Beast Fortnight is coming up at the start of May.

Devo: Make sure to get rest/vacation and try to do everything possible to disconnect.  The work will be there when you get back.

Moleskin: For my 44th birthday, I wanted to come up with a workout that wasn’t just 44 reps of an exercise (though we did start with that with the SSHs).  Luckily, 44 is divisible by 11, so I figured we could do 4 sets of 11s.  The problem was, I had no idea if the timing would work…somehow, we managed to complete all four sets, and finish exactly at 0545…good planning? dumb luck?  I’m not sure, but I’m glad it worked out, and it seemed to be a good/challenging workout for the four of us in attendance.

March Madness in April

  • When: 20220405
  • QIC: Waldo
  • The PAX: Easy In, Old D, Manana, 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: Mid-50s…pretty great

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x10 IC; LBAC (forward & backward OYO); Run around dirt parking lot.

The Thang:
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left.  Repeat a handful of times on Q.
-Run to the bridge OYO, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups), and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x5 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 5 shuffles or so.
-Round-About 11s….Starting on one side of the parking lot do 10 Bobby Hurleys, on the other side do 1 High Knees IC.  Run counter-clockwise around the parking lot to avoid running into each other.  Decrease the Bobby Hurleys -1 and increase the High Knees +1 on each rep until you get to 1 Bobby Hurley and 10 High Knees IC.
-Mosey back to the small wall (with sumo squats for a bit).  Step Ups x10 each leg OYO.
-Mosey back toward the flag, Bernie Sanders across the bridge, and mosey again until the last lightpole on the left, and then sumo squat to the flag.

Mary: Heel Touches x30 IC; LBCs x30 IC

Numberama: 5

Namerama: Easy In, Old D, Manana, Placebo, Waldo

Pledge and COT

Announcements: Easter Convergence on April 16 and Star 12 Ruck on April 23.

Devo: Jealousy is a common component for many issues (both personal and interpersonal).  Try to realize when that is what is driving your problems.

Moleskin: This is an old workout that I did that I enjoyed, so I brought it back, as it is a good test of agility, conditioning, and also is a great leg workout.