Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Fun With Blocks

  • When: 20201112
  • QIC: MadDog
  • The PAX: Gruber, Sakrete, FNC, Splinter, Waldo, High Stick, Don King, Easy In, Mayhem


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Conditions: 76 and steamy

FNG: none

Disclaimer: made

Warm Up:

TTT x 10 IC

Hillbilly x 10 IC

LBAC x 20 IC FW BW

Imperial Walker x 10 IC

The Thang:

Grab a block and meet back at COT

25 Curls for the Girls OQ

100 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

75 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

50 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

25 Block Press OYO

10 LBAC IC FW BW

25 Calf Raises on block

20 SSH IC

25 Calf Raises on block

15 SSH IC

25 Calf Raises on block

10 SSH IC

20 Tricep Ext

25 Block Squat

15 Tricep Ext

25 Block Squat

10 Tricep Ext

25 Block Squat

LBC x 50 IC

10 Block Press OQ while holding 6”

LBC x 25 IC

10 Block Press OQ while holding 6”

Stow Blocks

Jail break from Yield sign to parking lot entrance

Jail break back (6 sprints total)

Mary:

Ray Charles x 25 IC

American Hammer x 10 IC

WWI Sit ups OQ x 10

Recover, Recover

Pledge

Announcements:

11/21 Ruck for Hunger 0900 at Coastal Coffee

Thanksgiving Day Convergence

12/10 Christmas Drop In at Stalker’s

1/9 Anniversary Convergence with party that evening at Green Barn at Carnes Crossroads

Prayers:

Praise for improvement for Sakrete’s friend, prayer for Waldo’s wife’s friend, FNC and the others on the Men’s Hike, our country

Devo:

Be the change by being the example to our wives, children, and community. Be humble enough to admit to our wives and kids when we make mistakes

 

More Voting

  • When: 20201105
  • QIC: Waldo
  • The PAX: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber


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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: Great weather…upper 50s, clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout, and sometimes we had an unopposed race in which I would pick an exercise without giving them a choice…

Vote #1 – Blocks or no blocks (Blocks won)
We each grabbed a block and gathered back up at the flag.
Vote #2 – Curls for the Girls or Overhead Press (Curls won)
-Curls x15 on Q
Vote #3 – 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 #4 – Tricep Extension or Overhead Press (Overhead press won)
Vote #5 – Bear crawl or crab walk (Bear Crawl won)
-Curls x15 OYO; OH Press x15 OYO; Bear Crawl around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #6 – Jump squats or monkey humpers (Monkey Humpers won)
-Curls x15 OYO; Monkey Humpers x15 4-count OYO; Lunge walk around the circle….repeat for several minutes.
Stow Blocks

Mary:
Vote #7 – Flutter kicks or LBCs (LBCs won)
-LBCs x30 IC
-Ray Charles x30 IC
Vote #8 – Pickle pounders or hold high plank (High Plank won)
-High plank for about 40 seconds.

Numberama: 12

Namerama: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Ruck for Hunger on Nov 21. Thanksgiving convergence at Gahagan. Christmas Drop-In on Dec. 10 at Stalker’s house. Anniversary convergence/party on Jan. 9.

Devo: Having choices is better than having no choices, even if the options you’re choosing from aren’t always good.

Moleskin: In classic Bedrock fashion, I went to sleep with only 2 HCs on the preblast, yet we had 12 men at the workout.  As always, the mumble chatter was good and I think we got some pretty good work in.

A Baker’s Dozen Humping Some Monkeys

  • When: 20201103
  • QIC: Wambach
  • The PAX: MadDog, Fish N Chips, Splinter, Stalker, Gruber, Waldo, FNG (Don King), Sakrete, Major Dad, High Stick, Easy In, Defib, Wambach


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Weather
36 Degrees and clear
—
Each PAX grab a block and form in two columns for Indian “run” to front parking lot
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Moving Merkins Left
Monkey Humpers x 15 IC
Lunge Walk with Block
Monkey Humpers x 20 IC
Sumo Squat
Monkey Humpers x 20 IC
Moving Merkins Right
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Find a parking block for wheel of misfortune. 5 Incline, 5 Right, 5 Left, 5 Decline Merkins. 4 of each, 3 of each, 2 of each, 1 of each. (60 total Merkins)

Split up to opposite side of the parking lot for 11, Waldo style.
Overhead Press + Curls for the Girls/Burpees

Indian “run” back to block pile
—
Devo
Don’t be a dick!
—
FNG
Oscar Almanza
Don King
You can always count on Fish N Chips for naming an FNG. Somehow we got from a Nicaraguan who used to do Taekwondo to Don King (by way of Oscar De La Hoya). Welcome Don King!
—
Announcements
Ruck for Hunger 11/21. Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items. Thanksgiving Day convergence followed by football game. Christmas Drop in- 12/10 @ Stalkers house 1800. BYOB. Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth. After the drop in we will make a monetary donation to MUSC. Anniversary convergence 1/9 @ Faultline. Anniversary party @ Carnes Crossroads Barn. We will be smoking some butts and chicken. Sides also provided. We will be accepting donations for the Children in Crisis here locally.
—
Moleskin
YHC was back in town for a couple days so decided to grab the empty Q spot. The PAX at Bedrock never disappoint. There was ample mumble chatter, and lots of work. YHC has not been as active lately, but will miss this group for sure. T-Claps to MadDog for closing us in prayer this morning. Thank you, gentlemen, for the opportunity to lead. SYITG!

11’s to keep us warm

  • When: 20201102
  • QIC: Swinger
  • The PAX: Gruber, Defib, 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: 48

FNGs: None

COP:

  • Walk in circles while doing arm circles to keep warm. (today was Charleston winter)
  • 10 Hillbillies

Grab a block.

The Thang:

Suitcase carry the block to the ball fields.

  • 11’s
    • ‘Merkins on block, OQ
    • Suitcase carry block to the other side
    • Curls, IC
    • Suitcase carry block to other side
  • Suitcase carry block back to flag.
  • 8’s
    • Floor sweepers, IC
    • WW1 Sit Ups, OQ
    • One quick lap around gravel lot between sets

Totals:

  • 2 miles rucked (much of that while carrying a block)
  • 55 ‘Merkins
  • 110 Curls
  • 56 Floor Sweepers
  • 28 WW1 Sit Ups

Mary:

  • See above

Numberama: 4

Namerama: Gruber, Defib, Manana, Swinger

Pledge and COT

Devo: (Thanks Defib!) Enjoy the time you have

Moleskin:  It has been firmly established that YHC can’t count past 6, so Q-ing 11’s is always a bit of a risk. The PAX kept me honest, although Defib talked about doing AMRAP for each set instead of 11’s. Gruber was a speed demon today. If he misses a weekend run, stay out of his way!

 

Let’s run

  • When: 20201029
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Gruber, Paw Patrol, Sugar Mountain, Waldo, High Stick, Splinter


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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 and clear

FNGs: None today

COP:  10 TTT IC, 15 LBAC FORWARD, 15 LBAC REVERSE, ONE LEGGED QUAD STRETCH LEFT LEG PLANTED PAX COUNT OFF, ONE LEGGED QUAD STRETCH RRIGHT LEG PLANTED PAX COUNT OFF

The Thang:

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

MILE RUN- run throughout entire park and back.

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 Burpees OYO

Run to the entrance by the baseballs and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

Run to the fire hydrant and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jail break to the second handicapped parking spot on left side

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jailbreak back to the flag using everything you have left in the tank

Mary: High Plank/ Low Plank/ 10 Pickle Pounders IC/ LBC UNTIL TIME (APPROXIMATLEY 1 MINUTE)

Numberama: 9

Namerama: Defib, Swinger, Gruber, Paw Patrol, Sugar Mountain, Waldo, High Stick, Splinter, Sakrete

Pledge and COT

Announcements: Lot of stuff coming up.  Ruck for Hunger 11/21.  Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items.  Thanksgiving Day convergence followed by football game.  Christmas Drop in- 12/10 @ Stalkers house 1800.  BYOB.  Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth.  After the drop in we will make a monetary donation to MUSC.  Anniversary convergence 1/9 @ Faultline.  Anniversary party @ Carnes Crossroads Barn.  We will be smoking some butts and chicken.  Sides also provided.  We will be accepting donations  for the Children in Crisis here locally.

Devo:

Nurturing Relationships

A friend is always loyal, and a brother is born to help in time of need. (NLT) ( Proverbs 17:17 )

 

It’s almost expected for our friends to be loyal and our family to help but there is a precursor to this that we don’t always think about. These relationships need to be nurtured. Have you reached out to a friend lately to offer some help or simply meet for lunch? Make an effort to engage in an activity together with a friend or family member. Building your relationships will not go unnoticed over time.

Moleskin:   YHC preblasted that there would be a lot of running.  Upon arrival Sugar Mountain was trying to run over a snake in the road.  He took off into the grass.  We didn’t see him again.  Defib nearly died.  Like this dude pushed his self to the point of losing hearing momentarily.  Have you pushed yourself that hard lately?  I haven’t.  Dude is a stud.  We covered just over 2.5 miles during BC as well as 125 CCD, 100 Squats, 75 merkins, 50 WW1 situps and 25 burpees.  During the mile run Swinger made the comment, “Sakrete if this Q would have been a year ago you would have gotten back in your truck and left and now you are Qing it”  While I wouldn’t have left I would have moaned and groaned the entire time.  The person you are today doesn’t have to be the person you are a year from now or even a month.    Put in work and reap benefits.

 

Thank you for allowing me to lead and thanks for continuing to push me to simply be better.

7 reps seems about right

  • When: 20201030
  • QIC: Defib
  • The PAX: Gruber, 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: an excellent fall morning

FNGs: None

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Slaughter Starter (20 Burpees OYO)

The Thang:

Ruck the AO mile
Muster at the picnic shelter each PAX by a picnic table:

Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)
Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)

Rest 1 minute

Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)
Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)

Rest 1 minute

Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)
Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)

Back to the Flag for Mary

Mary: 

LBC 50 IC

Numberama: 2

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: What is your Why?

Moleskin:  

when coming up with how reps of each Merkins to do I thought 10 was too many, then 9 was too many, then 8 was too many, then 7 maybe 7 won’t be terrible, 6? Yeah I could do 6 each pretty handily I think….. so I’ll pick 7, we’ll do 7 reps of each over and over again 😂 I applauded Gruber for his consistency with posting. I’ve been having a hard week  I was finally able to get back to more of a normal yesterday. I finally feel back to normal today. The weather was excellent for some hard work.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Rounding the Bases

  • When: 20201023
  • QIC: Defib
  • The PAX: Gruber, FNG (Achilles) (Resect), 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: 68, 97% Humidity, Astroturf was soggy

FNGs: 1 FNG! Michael Cook, 57

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Straight to the Thang!

The Thang:

Grab a block for our FNG and head out to the Wiffleball field!

1st base: Curls for the Girls 15 on Q, Cusack to next base
2nd base: Squats 15 on Q, Cusack to next base
3rd base: Hand release Merkins 15 on Q, Cusack to next base
Home Plate: Squats 15 on Q, Cusack to next base

Repeat the bases with the same exercise doing 14 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 13 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 12 reps, still Cusacking between bases.

Move out to the road then Cusack to the flag, only move if everyone’s block is up. Move out again once everyone’s block is up

Stow block then time for Mary!

Mary: 

LBC 20 IC
Dying Cockroach 20 IC
Iron Cross 20 on Qn Q
Rinse and Repeat until Time is called

Numberama: 3

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: none today, spent the extra time naming Achilles

Moleskin:  

YHC was ready to work out by my lonely self when 2 vehicles rolled in with just a minute or two before 0500 and one of the faces was a new face; we had ourselves an FNG! Michael Cook was in line to vote yesterday and a guy beside him in line was talking about F3. He couldn’t remember the guy’s name, but he was tall and told him that it’s been a while since he’s been to an F3 workout. Our FNG was trimming branches from a tree some months ago and fell off the tree hurting his back and his heel. His activities have been limited because of his back and especially his heel and thus Gruber came up with Achilles! And add that Achilles is 57 years old and did every single rep that we did on his first day. I was impressed! And I hope he didn’t get too sore and that he’ll come back!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

What’s Gonna Work? Team Work!

  • When: 20201019
  • QIC: Swinger
  • The PAX: Gruber, Repo, 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: 60

FNGs: None

COP:

  • 20 Jumping Jacks (IC)
  • 10 Done Quixote’s
  • LBAC, forward and reverse
  • 10 Hill Billies

Take a quick lap around the gravel lot

The Thang:

Ruck around the AO, stopping regularly to get swole.

  • At the first stop, YHC called 5 ‘Merkins, one Q, nice and slow.
  • At the second stop, Defib lead 10 curls for the girls, then YHC lead 5 ‘Merkins.
  • At the third stop, Repo lead 5 OHP, Defib lead 10 curls, and YHC, lead 5 ‘Merkins
  • At the fourth stop, Gruber lead 10 WWI sit ups, Repo 5 OHP, Defib 10 curls, and YHC 5 ‘Merkins
  • The pattern continued, adding squats, ruck swings, flutter kicks, and mountain climbers
  • The cherry on top was a walk around the circle, rucks over head

Mary:

  • 10 snow angles (IC) (The workout is exactly what it sounds like, minus the snow)
  • 15 American Hammer

Numberama: 4

Namerama: Gruber, Repo, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Have integrity. Be truthful in everything you say and do.

Moleskin:  Had some good chats on the walk/jog between the exercises and hopefully this helped bring us closer to the goal of looking like Defib. Great work fellas!

 

Cloverleaf 300

  • When: 20201012
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Swinger, Gypsy, Scrooge McDuck


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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, humid. Not bad for what was planned. Disclaimer given.

FNGs: Eric Blanchard- Scrooge McDuck

COP:  OH Squats. Hold the down position. Stand when a Core Principle of F3 is named. The PAX are getting quicker with this, I’ll need to find a new pain position.

The Thang:

Ruck to the clubhouse.

At the clubhouse- 300 WOD. 300 total reps. 5 exercises.

I took a cue from GORUCK and used their Cloverleaf events to build a winkie.

10- Ruck Thrusters

10- Curls for the Girls

10- Chest Press

10- Flutter Kicks IC

10 Calf raises.

6 rounds.

Complete 2 rounds, ruck around upper parking lot

Complete 2 more rounds, ruck around double ball field

Complete 2 more rounds, ruck around bi ball field

Mary: back to the flag

Numberama: 6

Namerama: Wreck-It Ralph, Defib, Swinger, Gruber, Gypsy, Scrooge McDuck

Pledge and COT

Announcements: Ruck for Hunger coming up- family friendly! GORUCK Cloverleaf event 10/31. GORUCK Tough/Light/Star Sprint weekend 11/14-16. Find an event and get after it!

Devo: replace with devo

Moleskin:   Gruber brought an FNG this morning! Eric Blanchard retired after 20 years in the military in Military Intelligence, and is currently working on his Masters in Organizational Development. He is married and has 3 kids. One of his hobbies includes coin/gold collecting at various coin shops in his travels (Hence the name- jumping into a vault full of gold!). Hope to see Scrooge McDuck out in the Gloom again soon!

Perfect Timing

  • When: 20201001
  • QIC: Waldo
  • The PAX: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger


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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 workout weather…upper 50s, clear

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC & backward x12 IC; 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 a minute
-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: 10

Namerama: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  St. Paul food drive on Oct 10.  Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Social media isn’t mandatory to participate in…I’m not saying to avoid it, it has its place…but there’s no requirement to participate at all, or to respond to every discussion.  Pick and choose your battles wisely…understand the ramifications of participating (even if you what you say is true, it doesn’t mean it is necessary to say).

Moleskin: My shoulder has been giving me some problems, so I decided to do an ab/leg workout.  I’m not sure if I invented the Tempo LBC, but I felt that slowing down the LBC makes it a bit more effective (and that may be just perception…I’m not a pro).  And as all Qs know, timing out a new workout is always challenging…you never want to cut out any of a workout you plan, but you also don’t want to finish everything and still have 10 minutes left to fill.  This was one of those glorious occasions where the timing worked out perfectly…the ladder-style workout finished right at 5:45…we finished it all, and there was no time left over.