Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


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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: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

A Bad Batch of Exercises

  • When: 20210504
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three's Company


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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: Slaughter Starter (Burpees x20 OYO); TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab a block and return to the circle
-“Back in Black” – On your six with the block behind your head as an anchor…the AC/DC song ‘Back in Black’ is played.  Through the song, keep legs up at 6 inches, and do an Iron Cross every time the word ‘Back’ is said during the song.  Try and hold as long as possible…if you reach failure, get back into it ASAP.
-Gather near the entrance to the dirt parking lot w/ the blocks and divide into two groups.  One person from Group A does a Farmer’s Carry w/ 2 blocks around the dirt parking lot.  While he’s doing that, the other members of Group A run back and forth from the entrance to the light pole on the right.  Group B does an exercise (the first exercise was curls).  When the person returns from the Farmer’s Carry, a member of Group B then does the Farmer’s Carry and the the two groups switch tasks (Group B runs back & forth, while Group A does curls).  Repeat until each man does the Farmer’s Carry.  But change the exercise after each group has done it once…After curls, it was calf raises, then flutter kicks, then lawnmowers, then squats.
-Howling Monkeys – Circle up and get into monkey humper position…stay in that position as each person takes a turn doing 10 Monkey Humpers IC.
-Stow Blocks

Mary: LBCs x25 IC

Numberama: 10

Namerama: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three’s Company, Waldo

Pledge and COT

Announcements: We need Qs.  Saturday workout is at Bedrock this week, and still need a Q for that.  Memorial Day Murph workout coming up.  And stay tuned for details about Father’s Day workout.

Devo: Saying that the media or politicians or other people are dividing us is a cop-out.  You can tune out that message…only you can decide whether to be divisive with other people.  Other people can’t make you divisive.

Moleskin: May the Fourth is a big day for Star Wars fans like me…but I couldn’t think of a good Star Wars themed workout, but in honor of the new Star Wars series ‘The Bad Batch’ debuting today, I put together a bad batch of exercises…things I don’t typically like to do, and that really have no connection with each other, but that I thought would be challenging.  I think it turned out pretty well.  And with ‘Thunderstruck’ retired, I wanted to give us another good AC/DC song to eventually hate, so I came up with the ‘Back in Black’ challenge, which proved to be difficult, as nobody got through the song keeping their legs up the whole time.  Also, fun fact…despite being about 45 seconds shorter than ‘Thunderstruck’, they say ‘Back’ more often in ‘Back in Black’ than they say ‘Thunder’ in Thunderstruck.

Stepping Up

  • When: 20210422
  • QIC: Waldo
  • The PAX: Easy In, Handy Manny, Mayhem


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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 April…40s and breezy

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, slow mosey around the dirt parking lot

The Thang:
-Burpees x5 OYO
-Mosey to Speed Limit sign…Burpees x5 OYO, Squats x10 OYO
-Mosey to Bridge…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO
-Mosey to Small Wall…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (each leg) OYO
-Mosey to Big Pavilion…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (each leg) OYO, LBCs x25 OYO
-Flutter Kicks x30 IC
-Flutter Kicks x30 IC
-LBCs x25 OYO, Step-ups x20 (each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Small Wall…Step-ups x20 (each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Bridge..Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Speed Limit sign…Squats x10 OYO, Burpees x5 OYO
-Mosey to where Flag is normally at…Burpees x5 OYO
-Due to absence of the Flag…Burpees x10 IC

Mary: Figure-Four Reverse Crunch x20 on Q each leg; LBCs x25 IC; Ray Charles x25 IC; Tempo LBCs x25 IC

Numberama: 4

Namerama: Easy In, Handy Manny, Mayhem, Waldo

Pledge and COT

Announcements: Liquefaction at Stalker’s place tonight at 1800.  Rotating Saturday workout is at FaultLine this week…Sakrete is Qing.  Sakrete’s final Bedrock Q (before his move) is next Thursday

Devo: DBAD

Moleskin: It was unusually cold for a late April morning, so I wanted a workout that kept us moving most of the time.  I also decided to do way too many step-ups…but I think it ended up being a good workout.  It was a small group, but we had a good time out there.

April Cardiac

  • When: 20210415
  • QIC: Waldo
  • The PAX: Easy In, Swinger, Snips, Handy Manny, Sugar Mountain


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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: Comfortable and surprisingly dry for a Cardiac

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 around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 6

Namerama: Easy In, Swinger, Snips, Handy Manny, Sugar Mountain, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Jones; Help Sakrete load the moving truck on May 2; Liquefaction on Apr 22 is at Stalker’s place at 1800; Typical Liquefactions have been every Thursday at Oak Road Brewery at 1900.

Devo:  Opportunities show up in different ways to different people.  Sometimes they seemingly come out of nowhere.  Sometimes you spend a long time working toward making that opportunity show up for you at some point.  Either way, you need to be ready for when they appear…but timing is everything.  Sometimes an opportunity you wanted/pursued at some point may finally arrive, and it is no longer the right thing for you at that point.

Moleskin: Handy Manny got his first crack at the Cardiac, and seemed to handle it well.  Some good 2nd F as always on Cardiac Day.

Final Tour De Sakrete 1

  • When: 20210402
  • QIC: Sakrete
  • The PAX: Defib, Gruber, Easy In, Cornwallis, Cheetah


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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: Cool and clear

FNGs: Not Today

COP:  10 TTT IC, 10 LBAC forward and reverse, 10 overhead clap, 10 moraccan night clubs.

The Thang:

Grab a single man log and meet at yield sign.  Rucks up, logs up and step off.  Walk to the Marshall’s building in the Harris Teeter parking lot and back to the flag. Stop at entrance to the park, turn around spot at Marshalls, entrance to the park and then flag doing 25 merkins and 25 squats at each stop.

Mary: flutter kicks with rucks over head OYO until time called.

Numberama: 6

Namerama: Defib, Easy In, Gruber, Cornwallis, Cheetah, Sakrete

Pledge and COT

Announcements: Updated everyone the happenings in the world of Sakrete.

Devo: Took a devotion from my daily devotion.

Moleskin:   I got my start in F3 @ Magnitude so it’s only fitting that the tour de Sakrete begins here as well.  One of my favorite Qs at Magnitude is the log toting trip to Harris Teeter.  4 stops for some PT totaling 100 merkins and squats.  Good way to start a tour.

Sometimes things are simply better on paper

  • When: 20210316
  • QIC: Sakrete
  • The PAX: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), 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: A combination of the rain over night and the little bit we got right after COP made the park just wet enough

FNGs: Not today 

COP:  Arms up until instructed to put down.  15 LBAC Forward-15 LBAC Reverse- 15 OVER HEAD CLAP- 15 MORACCAN NIGHT CLUB ALL IC- drop arms; 15 Hilbilies IC; 15 TTT IC; Waterfall merkins (Everyone hold plank.  Starting with Mayhem execute 5 merkins while the remaining guys hold plank.  Onced finished with merkins get a block and gather @ yield sign. Continue rotating until all Pax have done 5 merkins and gotten a block)

The Thang:

Block up and move out towards entrance.  Each Pax instructed to place block down with a card that was handed out by YHC.  Spreading the blocks out throughout the park.  Once your block is placed take a lap around the fire station parking lot and back to the first block.  Once all 11 stations were complete take a lap down to the bridge leading to the wiffle ball field and back to first block.  Continue rotation until time called.  Your pace.  Push yourself.  If one station gets clogged up move on to the next available station.

Mary: Hold plank rotating right arm up, left arm up, left leg up and right leg up.  Roughly 3 minutes

Numberama: 11

Namerama: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (R), Sakrete

Pledge and COT

Moleskin:   This one looked way better on paper.  With the lights being off where the flag was planted YHC had to adjust on the fly.  Took longer than desired to explain and get moving.  Can’t all be great.

Brick-and-Block Dora

  • When: 20210330
  • QIC: Waldo
  • The PAX: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem


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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: Perfect…cool/clear/dry

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, 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, 400 OH Press.  I think most teams were just finishing the curls and getting into the OH Press when we ran out of time and stowed the blocks.

Mary: Figure-Four Reverse Crunch x10 IC each leg; LBCs x20 IC

Numberama: 8

Namerama: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem, Waldo

Pledge and COT

Announcements: Tectonic is hosting this Saturday’s rotating workout.  YHC will be DR the entire week of April 5, so I requested Q help.

Devo: It is ok to admit when you don’t know something, or to withhold an opinion on an issue when you don’t feel like you fully understand it.

Moleskin: I decided to bring back one of my earliest workouts I did as a Q (which was adapted from a workout that I had experienced early in my F3 days out at Doty Park).  It’s a good mix of cardio and block/brick work, without having to venture far from the flag.  Good to see Chowdah back in the gloom as he’s briefly back in town…he also volunteered to Q on Thursday, so I’ll be looking forward to that.

Nine Times + dad jokes = P200 afterburn

  • When: 20210325
  • QIC: Peaches
  • The PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC


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PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC

The weather was rather muggy with temperatures in the low 60s.
Warm-up consisted of leg stretches (TTT & Don Q) followed by a mosey to the front entrance of the park.
Once at the entrance, an additional warm up with baby arm circles and chest stretches was done.
The thang was a nine times routine. This was a run around the front noisy parking lot, with stops at each end for Merkins at one end, and core exercises at the other. (Like a looping string-of-pearls)
Merkins: 20 × 9 times = 180. Core exercises was 20×9 = 180. I did not want to leave the PAX short, so we did an additional 20 of each to make an even 200 Merkins +200 core.

Moleskine. Mumble chatter was through the roof at Bedrock. YHC requested everyone to tell a dumb dad joke. This opened the can of worms, especially with Fish & Chips in the crowd, for a lot of frivolity and laughter. Control was difficult but the men pushed forward and completed every task perfectly.

Devo: James chapter 2 verse 14 & 15 Faith without works – faith alone is not enough

Q Juice spilled at Bedrock

  • When: 20210313
  • QIC: Peaches
  • The PAX: Sakrete, Placebo, Motherboard, Mugsy, Three's Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.


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PAX: Sakrete, Placebo, Motherboard, Mugsy, Three’s Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.
Weather was perfect with temperatures in the 50s and a bright clear morning.

Warm up began with TTT, a leg length stretch, SSH, BACs & Don Qs.
The Thang was broken down into several parts. The first involved heavy lifting with blocks. A variety of standard exercises. One included a block weighted sit-up routine with hammer situps and sledgehammer.
The next part was running with a competition race between odd and even numbered men. We then Indian ran to the front of the park.
Once at the park entrance, we did back-&-forth incline Merkins and wall dips. We also did 10 cadence Burpees. Mosey ran back to the blocks where we set up a Merkin conveyor belt.
In order to stretch time, we did a few rinse & repeat exercises before doing Mary. The Mary involved situps, flutter kicks, and the protractor before time was called.

Moleskine, the PAX was fairly quiet with limited mumble chatter, however some camaraderie was built with select jabs.

The Devo came from II Timothy 4:3. It talks about people not putting up with sound doctrine and falling into a trap of teachers who tell them just what they want to hear. I emplored the PAX to discern sound teaching to avoid the slippery slope.

Let’s run around the park

  • When: 20210302
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Defib, Repo, 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: Mid 50s, comfortable

FNGs: None

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

The Thang:
-Indian run to the parking lot on the other side of the park by the baseball fields.
-Merry-go-round….on one side of the parking lot, do 5 squat jumps…run to other side of parking lot, do 5 merkins…run back to the other side.  Repeat for about 10 minutes.
-Mosey to wiffle ball field.
-Stand at one baseline…do 1 burpee…run to the other baseline and back…do 2 burpees…run to the other baseline and back…repeat for about 10 minutes, increasing burpees by 1 each time.
-Mosey back to the entrance of the circle near the flag.
-Do 1 Lt. Dan…run to the no parking sign and back…do 2 Lt. Dans…run to the no parking sign and back…repeat for about 10 minutes, increasing Lt. Dans by 1 each time.

Mary: Figure Four reverse crunch x15 IC each leg; Flutter Kicks x20 IC; Ray Charles x20 IC; LBCs x25 IC

Numberama: 7

Namerama: Easy In, Fish n Chips, Snips, Defib, Repo, Sakrete, Waldo

Pledge and COT

Announcements: Easy In is Qing on Thursday; The rotating Saturday workout is at Tectonic this week; Repo is hiring at his business, and he told us to be on the lookout for his birthday run in August for Camp Hands of Hope; The Guild meets at Wescott Park every Wednesday, this week, the discussion will be about the P200.

Devo: Bedrock Mantra…DBAD

Moleskin: With the P200 less than 3 weeks away, I wanted to incorporate a bit of running, but I didn’t want it to feel like a running AO.  So I tried to incorporate some exercises as we ran around.