Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

8th Annual Thanksgiving Day Workout

  • When: 20221124
  • QIC: Hot Spot and Goose
  • The PAX: Peg, Stool, Pretzel, Kiwi, Smokey, Century, Microwave, Mugsy, Radio, Chicken Fry, Three's Company, Wax On, High Tower, Gypsy, Waldo, Amnesia, Mother Board, Ponzi, Here's Johnny, Prayer Request, Goose, Hot Spot


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Conditions: Mid-sixties and overcast

Count: 22 Pax

The Thang:

Form up at 0700 at the COP

Warm up exercises: Goose 25 SSH IC, 15 Hand release merkins; Hot Spot 10 burpees on Q, 20 Through the Tunnel IC

Count off and split into two sticks.

Goose Group – Sand bag PT upper and lower body mixed with bleacher PT and intermittent loops.

Hot Spot Group – 7 Mary 3

Round 1 – 7 Block curls, 7 Military press, 7 Kettle bells, 25 Flutter kicks IC, run a loop. Rinse and repeat x 3

Round 2 – 7 Incline merkins, 7 Decline merkins, 7 standard merkins, 30 LBC, run a loop. Rinse and repeat x 3

Round 3 – 7 Block squats, 7 skull crushers, 15 American Hammers w/block, run a loop. Rinse and repeat x 3.

Regroup all pax.

Sand bag relay around large loop.

Return to COP for Mary

Goose – WW1 situps on Q x 20, Indian situps on Q x 20

Hot Spot – American Hammers IC x 20, Seals sit ups x 10.

COT: Count, Namorama, Thankfulness circle.

Devo: Hot Spot

Ball of Man: Goose

Social time with coffee and donuts.

 

Tabata Tuesday

  • When: 20220913
  • QIC: Waldo
  • The PAX: Mayhem, Chicken Fry, Daniel-San, 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 and muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x15 IC; Imperial Walkers x15 IC; SSH x10 IC; Hillbillies x15 IC; SSH x5 IC; Slow mosey around dirt parking lot

The Thang:
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets, all at the flag.
-Tabata #1 – Squats.
-Run around the dirt parking lot, Tabata #2 – Flutter Kicks.
-Run to the no parking sign and back, Tabata #3 – Calf Raises.
-Walk around the traffic circle, Tabata #4 – LBCs
-Run to the no parking sign and back, Tabata #5 – Monkey Humpers
-Walk around the traffic circle, Tabata #6 – Heel Taps
-Lt. Dans around the traffic circle

Mary: No time for any additional Mary

Numberama: 5

Namerama: Mayhem, Gypsy, Chicken Fry, Daniel-San, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Faultline this week.  Q Sheet has a lot of openings

Devo: Rest is important, and doesn’t always mean doing nothing…it can just mean doing something different than you normally do.

Moleskin: 20 seconds doesn’t sound like a long time, but for some of these exercises, it definitely was.  Great job by the pax today to push through this one.

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.

Helping Your Brother

  • When: 20220721
  • QIC: Waldo
  • The PAX: Mayhem, Gypsy, Chicken Fry, Swanson (visiting from F3 Mocksville)


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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 x11 IC, Imperial Walkers 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 (10 each leg) OYO
-Mosey to Whiffle Ball field via the boardwalk…One lap around the bases…Bear crawl from home to 1st, Sumo squat from 1st to 2nd, Lunge walk from 2nd to 3rd, bear crawl from 3rd to home.
-Mosey to Big Pavilion…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (10 each leg) OYO, LBCs x25 OYO
-Flutter Kicks x30 IC
-LBCs x25 OYO, Step-ups x20 (10 each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Small Wall…Step-ups x20 (10 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 Flag is normally at…Burpees x5 OYO

Mary: Heel Taps x30 IC; LBCs x20 IC

Numberama: 5

Namerama: Mayhem, Gypsy, Chicken Fry, Swanson, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at FaultLine this week.  CSAUP on August 20.

Devo: Try not to take things personally (unless it is clear that it is personal).  Try to be a bright spot in somebody’s day, even if they aren’t necessarily returning the favor…you could end up helping them out by doing so.

Moleskin: This was a recycled workout from one I led a while ago, and it’s a good solid all-around beat-down.  We definitely did our best to help each other out, as a couple of guys couldn’t run due to some injury issues (so we slowed down the moseys).  Also, one of the pax realized midway through the workout that he locked his keys in his vehicle, so a couple of guys stepped up to help out with that.

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 Tabata for Abs

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

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.

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!

A Light Jog at Bedrock

  • When: 20200723
  • QIC: Wambach
  • The PAX: Green Bags, Easy In, Mayhem, Waldo, Sakrete, Swinger, Gypsy, Wambach


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Start with a light jog around the gravel parking lot followed by a quick COP

COP
LBAC x 10 IC each direction
Squats x 10 OQ

Thang
6 Sets of cones 10 yards apart for a suicide
At first set of cones, PAX perform Monkey Humper x 1 (4 count)
Run to next set and perform one Merkin
Return to first set for one Monkey Humper
Second cone, 1 merkin
Repeat this through the last cone. After returning to the first cone, increase to 2 of each exercise. Continue until time runs out. Results are based on 5 cones for merkins (1st cone .2, 2nd cone .4, etc.)

Round 1 was 15 minutes. Round 2 was 20 minutes (after 2 minute break):
Green Bags – 5.8; 7.1
Easy In – 5.2; 6.2
Mayhem – 5.0; 6.0
Waldo – 4.8; 5.8
Sakrete – 4.2; 5.0
Swinger – 5.2, 6.4
Gypsy – 3.0; 4.4
Wambach – 5.4; 6.8

 

Devo

Find the healthcare workers in your life and reach out to them. They are going through some emotionally tough times. Sakrete added to find the Venmo of a healthcare worker and send them a few dollars for a coffee or something.