Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Your Vote Counts

  • When: 20220628
  • QIC: Waldo
  • The PAX: Fish n Chips, Mayhem, Repo, Daniel-San


by Leave a Comment

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..but did have a first time appearance from Daniel-San, who used to attend F3 in Mt. Pleasant and has recently moved to the Summerville area.

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout…

We each grabbed a block and gathered back up at the flag.
Vote #1 – Curls for the Girls or Lawnmowers (Curls won)
-Curls x15 on Q
Vote #2 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #3 – Tricep Extension or Overhead Press (Overhead press won)
-Curls x15 OYO then Overhead Press x15 OYOU then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Bear Crawl orLunge Walk (Lunge Walk won)
-Curls x15 OYO; OH Press x15 OYO; Lunge Walk around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #5 – Jump squats or monkey humpers (Monkey Humpers won)
-Monkey Humpers x15 4-count OYO; Lunge walk around the circle; run to the no parking sign and back….only had time to do this once.
Stow Blocks

Mary:
Vote #6 – Flutter kicks or LBCs (Flutter Kicks won)
-Flutter Kicks x25 IC
-LBCs x15 IC (did them anyway despite the loss in the vote)

Numberama: 5

Namerama: Fish n Chips, Mayhem, Repo, Daniel-San, Waldo

Pledge and COT

Announcements: This Saturday is the first Saturday in July, so Bedrock will be hosting the rotating Saturday workout at 0600.  Guild is Wednesday at 0500 at Wescott Park.

Devo: When fewer people are voting, your vote has more sway…keep that in mind on days like today when there are primary run-off elections.

Moleskin: I brought back a workout I did in November 2020 on Election Day with a few minor adjustments.  It is a good mix of strength work and cardio, and seemed to be well received.  We welcomed Daniel-San (Alonzo Crawford) to F3 Summerville, as he recently moved to the area after being a part of F3 in Mt. Pleasant.  Always nice to see a new face at Bedrock.

A Tabata for Abs

  • When: 20220609
  • QIC: Waldo
  • The PAX: Fish n Chips, Gypsy


by Leave a Comment

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

FNGs: None

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

The Thang:
-Today we did a series of modified Tabatas.  Each Tabata was 40 seconds on, 20 seconds rest, rotating through the following five exercises: LBCs, Flutter Kicks, Heel Taps, V-Ups, Planks (high plank for Tabatas 1, 3, & 5…low plank for Tabatas 2 & 4)
-At the flag, Tabata #1
-Mosey to the whiffle ball field (going the long way), Tabata #2
-Mosey to baseballs, Tabata #3
-Mosey back to the whiffle ball field, running past the scoreboard in the back first, Tabata #4
-Mosey back to the flag, Tabata #5

Mary: Finished at exactly 0545…no time for Mary.

Numberama: 3

Namerama: Fish n Chips, Gypsy, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Faultline this week, starting at 0600.  Father’s Day convergence is on June 18 at Doty Part at 0700.

Devo: Be careful about consuming misinformation, but be even more careful about not spreading it. “Don’t believe everything you read on the internet” – Abraham Lincoln

Moleskin: A Tabata is always a solid workout, especially in humid conditions.  So I decided on an ab-heavy workout today, and timed it out perfectly to hit all of the exercises I wanted to get done.  A great time as always at Bedrock.

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


by Leave a Comment

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

Chow-diac

  • When: 20211228
  • QIC: Chowdah
  • The PAX: Old D(r)), fish n chips, easy in, swampfox


by Leave a Comment

  1. Intro: modified cardiac w more exercises

 

Conditions: 60 Nice and cool

 

 

FNGs: none

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: TTT 10 ic, Don q 10 ic, imp Walker 10 ic, runners stretch both legs

 

The Thang:

Cardiac modified :

5 burpies, 10 squat thrusts, 15 hand release merkins, 20 crunchy frogs, 25 Freddie Mercury- 2 cadence

Then run cardiac loop

Then 5 squat to OHP w block, 10 TRI ext w block, 15 cftg, 20 lunges w block, 25 upright rows w block

Run loop, repeat until time expired

 

6 Minutes of Mary: plenty of abs in thang

 

Numberama: 5

 

Namearama:

Easy in, fish, swampfox, old D, Qic

 

Announcements:

Anniversary convergence and party 1/8/22

Pledge of Allegiance:

Aye

BOM: (Prayer)

Led by Qic

 

Devo: love your neighbor as yourself and be your brothers keeper!  Love the ones that you don’t know well, or that might rub you the wrong way!  Invite them to F3

Led by Qic

 

Moleskin:

This is the Qs chance to talk about the workout

What is your why?-Guild 11/24

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


by Leave a Comment

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


by Leave a Comment

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.

Fish n Chips needs a sack

  • When: 20211115
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Chowdah, Gruber, Fish n Chips


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 44. Cold. This is bullshit.

FNGs: Nah

COP:  Run from the truck to the flag.

The Thang:

Left Foot, Right Foot, rinse and repeat.

PAX got 2 miles this morning with varying amounts of weight and coupons.

Mary: Run from the CoT to the Truck.

Numberama: 5

Namerama: Wreck-It Ralph, Gruber, Fish N Chips, Manana, Chowda

Pledge and COT

Announcements: Sheepdog events coming up soon. Ruck for Hunger coming up, no dates out yet. Holiday Party is right around the corner.

Devo: Nothing incredibly deep this morning. 1% better everyday, and DBAD.

Moleskin:   Great banter this morning! PAX discussed various events we’ve done in the past as a way to help prepare our brothers going through the Sheepdog event in a couple of weeks. Fish debated, out loud, what he should fit in his ‘sack’, and noted that weather would have a big impact on how much room there would be.

A Bedrock Rerun

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


by Leave a Comment

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


by Leave a Comment

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


by Leave a Comment

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.