Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Gotta love a nicely maintained landing strip

  • When: 20210428
  • QIC: Pretzel
  • The PAX: Woody, Cold Cut, Microwave, Placebo, Pretzel, Major Dad


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Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to Oak View Way (the long way, roughly .8 miles) to keep the group together. Once there, the PAX discovered that YHC had already been hard at work, placing 12 glowsticks along the curb at roughly 40-foot intervals. One of the PAX noted it looked like a landing strip. At the first glowstick, Partner 1 ran to the second glowstick and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third glowstick and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach the last glowstick. Return to the first glowstick the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo

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
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Each PAX grab a block and form in two columns for Indian “run” to front parking lot
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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
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Devo
Don’t be a dick!
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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!
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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.
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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!

Press Your Luck

  • When: 20200912
  • QIC: High Stick
  • The PAX: Spooky (R), Placebo (R), Greenbags, Horshack, Waldo, Pretzel, Show Me, Major Dad (R), Repo, Wreck It Ralph, Easy In, Fish N Chips, Mowgli (FNG)


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Warm-Up

LBAC (Forward/Back) 15 IC

Overhead Clap 15 IC

Front Clap 15 IC

TTT 10 IC

The Thang

Mosey to get block. Reconvene at front of circle.  Count off by 2 and split into two teams.  It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.

The board contains 12 tiles with a value on each tile with a set of exercises on the back.  Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.

1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ

2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO

3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ

4th Spin (Whammy): Side Bear around circle

5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC

6th Spin (Whammy): 25 SSH IC.  The irony was that this was Pretzel’s spin

7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ

8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ

Mary

Panther Shoulder Taps

Glute Bridge

Heel Touches

Flutter Kicks

Pledge, Announcements, Prayer, Devo

Welcome FNG Mowgli (Fish N Chips nephew).  The irony of the name was YHC did not know how to spell the Disney character.  My would be so disappointed.

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


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Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

Devo: 

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there. 

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat. 

 

Tectonic Backblast, May 13 Edition

  • When: 20200513
  • QIC: Pretzel
  • The PAX: Peg, Major Dad, Microwave, Schrute, Beaver, Placebo, Woody, AC/DC, Cold Cut, Pretzel


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I like a catchy title but I was coming up with nothing today, so there you go. Ten men gathered under the clear skies of The Ponds for 45 minutes of fun around the flag and the triangle. A good time was had by all.

Conditions: 50s, clear. Really nice.

COP

SSH x2 IC

TTT x 10 IC

Imperial Walker x 10 IC

LBACs fwd and back while the Q explains the workout of the day.

The Thang

Super 15: merkins and LBCs.

Mosey to the triangle for a deconstructed Cannoli Flame. Start at the first corner with 10 burpees. Run to the next corner for 20 LBCs. Run to the next corner for 30 merkins. Run to the next corner for 40 squats. Run to the next corner for 50 flutter kicks. Run to the next corner for 40 squats. Etc., until Q calls time.

Return to the flag for some PAX choice exercises to close out the morning.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man

Devo: Perspective.

Country Club Amenities

  • When: 20200314
  • QIC: Waldo
  • The PAX: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel


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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: Around 60 degrees, very comfortable

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward x12 IC & backward x12 IC); SSH x25 IC

The Thang:
-Mosey down the road toward the small wall…but before getting to the wall, bear crawl across the ‘bridge’.  Then arrive at the wall.
-At the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q; Derkins x10 on Q
-Mosey to the parking lot near the fire station.
-Round-About 11s.  Start with 10 Bobby Hurleys and 1 Mountain Climber IC, running counter clock-wise around the parking lot, doing the exercises on each end.  Finish with 1 Bobby Hurley and 10 Mountain Climbers IC.
-Mosey back to the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q.
-Mosey to wiffle ball field.
-Start at home plate, do 5 burpees OYO; move to 1st base via Burpee Broad Jump; At 1st base, do 5 squat jumps; move to 2nd base via sumo squats; At 2nd base, do 5 merkins; move to 3rd base via bear crawl; At 3rd base, do 5 flutter kicks IC; move to home plate via crab walk.
-Rinse and repeat, adding a rep to all of the exercises each time around…continued for about 15-20 minutes, until 6:50.
-Circled around the pitcher’s mound for a round of Howling Monkeys (everyone in monkey humper position, with each pax taking a turn doing 10 monkey humpers IC while everyone stays in position).
-Mosey back to the flag.

Mary: LBCs x50 IC

Numberama: 11

Namerama: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel, Waldo

Pledge and COT

Announcements: Easter workout on April 11 at Doty Park; Major Dad passed along F3Nation’s guidance regarding the Coronavirus.

Devo: Life can change quickly…don’t ever get too comfortable, be ready to adapt.

Moleskin: It was Bedrock’s turn to host the rotating Saturday workout, and I wanted to be a good host.  We had 4 guys who had never worked out at the Country Club, so I wanted to give them a tour of many of the popular amenities…which include the wall and the wiffle ball field.  Was fun to have a good mix of Bedrock regulars, frequents guests, and newcomers.  Great turnout at coffeeteria afterwards as well, which leads to some great 2nd F.

Two Friends Visited Tectonic

  • When: 20200224
  • QIC: Flo
  • The PAX: Rosco, Microwave, Cold Cut, Major Dad (R), Woody, Placebo (R), AC DC


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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:  54 degrees

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

10 Blockees

Not only was YHC visiting Tectonic today, I brought my old friend Dora.

Partner up for DORA:

  • 100 Merkins on the Block, 200 OH Presses, 300 Squats with the Block
  • One man does the exercises while the partner runs around the farmhouse
  • Flapjack and keep a cumulative count

Usain Bolt

Mary:  WWI Sit-Ups, Peter Parkers, WWII Sit-Ups, Pickle Pounders, Pretzel Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: Core Values are critical for any organization. YHC challenged the PAX to identify Core Values for the family, discuss them and write them down. Core values provide a guide and a straight path to return to when we are tempted to go off course.

Moleskin: No armadillos were sited today, but their holes were certainly evident on the way to and from the block pile. Good push by all the fellas today.

Master of the Mumble Chatter

  • When: 20191115
  • QIC: Flo
  • The PAX: Major Dad (R), M & M, Cold Cut, Ramen


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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:  46 degrees and raining

FNGs:  None

COP:   SSH, TTT, LBAC, Hillbillies, Calf Raises

The Thang:

YHC had the PAX take advantage of the sheltered picnic area today as the workout was primarily confined to the circle of trust which fit in the shelter.

PAX completed multiple rounds of five exercises that focused on chest, upper body, lower body, core, and cardio. Exercises included: Block Press, Block Merkins, Offset Merkins, Diamond Merkins, Wide-stance Merkins, Curls of the Girls, Tricep Extensions, Lawnmower, Row, Cusack, Squats w/the Block, Goblet Squats, Squats on the bench, Lunge, Duck Walk, Step-Ups, Toe taps, SSH, Mosey around the farmhouse, High Knees, Burpees, Superman, WWI Sit-Ups, Sit-Ups w/the Block, Flutter Kicks, and Pickle Pounders.

Mary:  Incorporated into the workout

Numberama, Namerama, Announcements, Pledge, COT

Devo: Habbakuk 3:17-19. YHC provided a brief synopsis book of Habakkuk, and encouraged the PAX to trust that even in the darkest of times, God is sovereign and is working out His plan. We may not see it for what it is, but we trust Him with patience, and rejoice in the process.

Moleskin: The Nantan is the Mumble Chatter master. YHC isn’t sure he stopped talking for 45 minutes. At one point, he missed the mosey call due to Mumble Chatter and caught up with the PAX on the back side of the run. This type of engagement is not YHC’s strong suit. It’s great to have a man among the PAX to keep the conversation going. Not only does it distract us from the discomfort of the current activity, but it builds bonds between men, which is a large part of what F3 is about. T-claps to Major Dad for being that HIM.

Captain D’s is the Best Seafood in Charleston

  • When: 20191021
  • QIC: Sakrete
  • The PAX: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (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: High 50’s and clear

FNGs: Negative

COP:  15 LBAC IC, 15 LBAC Reverse IC, 15 TTT IC, 10 Don Quixote

The Thang:

Grab a block and head to the street that runs beside the AO (not main drive).  Assemble at tree about half way down road.  15 curls for the girls On Q.  15 tricep extension on Q.  15 chest presses on Q.  Place blocks on side of road.  Jailbreak to next tree heading back towards the main road.  15 burpees OYO,  15 Bobby Hurley OYO, 15 Side Straddle Hops IC.  Mosey to triangle median on the main road.  Point closest to senior neighborhood.  15 WWI  Situps on Q, 15 LBC IC, 15 Flutter kicks IC.  Mosey to point of triangle closest to farm house.  15 squats on Q, 15 monkey humpers IC, 15 calf raises on curb OYO.  Lunge walk cut through road.  15 merkins on Q, 15 carolina dry docks on Q, 15 hand release merkins on Q.  Mosey back to blocks at tree.  Repeat exercises.  Stow blocks.  Jailbreak to next tree.  Repeat exercises.  Mosey to triangle point closes to Senior neighborhood.  Repeat exercises.  Mosey to point closest to farmhouse.  Repeat exercises.  Lunge walk down straight away and mosey back to flag.

Mary: Covered that at our first stop on the triangle

Numberama: 11

Namerama: Bob the Builder (R), Stalker (R), Cheech, Woody, AC/DC, Clancy, Roscoe, Placebo (R), Cold Cut, Major Dad (R), Sakrete

Pledge and COT

Announcements: YHC had to split and could not stick around for annoucements and devo.  Major Dad handled this responsibility.  Thank you sir!

Moleskin:   YHC had the EH on Cheech heavy over the last several weeks.  Cheech made a deal with me.  If I picked up 2 consecutive Q’s he would be at both of them.  He held up his end of the deal this morning.  His thought process was if its going to suck for him its going to suck for me also.  Bob the Builder has a weird infatuation with Captain D’s.  Said “its the best seafood in Charleston and is only slightly inferior to Long John Silver’s.”  I am not sure what he drank Sunday night but it is clearly impacting his Monday conversations.  Heads up to anyone Qing out at Tectonic.  That is a dark neighborhood.  Please have reflective gear if you are leaving the AO.  YHC had a head lamp and Nox Gear vest and several cars passed us and didn’t even hit the brakes.  Thank you for allowing me to lead gentleman.

Why doesn’t YouTube work at Tectonic?

  • When: 20191008
  • QIC: Sakrete
  • The PAX: Cheetah, Major Dad (R), AC/DC, 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: Mid 60’s.  Fall is coming.  Sometime soon.  I think.

FNGs: They slept in today

COP:  15 TTT IC, 15 LBAC forward and reverse IC, 15 Don Quixote IC

The Thang:

YHC gathered the PAX under the tree where the Inferno begins (Tectonic faithful you know where I am talking about it).  10 MERKINS ON Q.  JAILBREAK to staircase of Farm House.  10 MERKINS ON Q. 10 SQUATS ON Q.  JAILBREAK to sidewalk nearest road.  10 MERKINS ON Q. 10 SQUATS ON Q. 10 WWI SITUPS ON Q.  Jailbreak down street in between the islands.  10 MERKINS ON Q. 10 SQUATS ON Q. 10 WWI SITUPS ON Q.  10 CAROLINA DRY DOCKS ON Q.  Jailbreak back to side walk then straight into a mosey around farmhouse.  Once back at the tree, 10 MERKINS ON Q,  10 SQUATS ON Q, 10 WWI, 10 CDD, 10 JUMP SQUATS ON Q.  JAILBREAK to staircase. 10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI SITUPS ON Q, 10 CDD, 10 JUMP SQUATS, 10 HEEL TOUCHES IC.  JAILBREAK to sidewalk.  10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI SITUPS ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASE MERKINS ON Q.  JAILBREAK down street in between the islands.  10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASE MERKINS ON Q, 10 CALF RAISES OYO.  JAILBREAK back to sidewalk and mosey around farm house back to tree.  10 MERKINS ON Q, 10 SQUATS ON Q, 10 WWI SITUPS ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASE MERKINS ON Q, 10 CALF RAISES OYO, 10 FLUTTER KICKS IC. JAILBREAK to staircase.  10 MERKINS ON Q, 10 SQUATS ONQ , 10 WWI SITUPS ON Q, 10 CDD ON Q, 10 JUMP SQUATS ON Q, 10 HEEL TOUCHES IC, 10 HAND RELEASED MERKINS ON Q, 10 CALF RAISES ON Q, 10 FLUTTER KICKS IC.

Mary: 10 BURPEES AT STAIRCASE RUN TO SIDE WALK. 9 BURPEES RUN BACK.  8 BURPEES. ETC. UNTIL TIME CALLED

Numberama: 5

Namerama: Cheetah, Major Dad, Defib, AC/DC, Sakrete

Pledge and COT

Announcements: Many races and events coming up through the fall and winter.  BOLO for posts on page.

Devo:

The Lord Still Loves

Then the LORD said to me, “Go and love your wife again, even though she commits adultery with another lover. This will illustrate that the LORD still loves Israel, even though the people have turned to other gods and love to worship them.” (NLT) ( Hosea 3:1  )

 

God’s love is relentless.  It pursues us despite the ugly sin that goes against the very nature of God.  What amazing news!  Even when we feel we’ve committed the worst of sins the Lord still loves us.

Moleskin:   After posting at Tectonic on Friday for the first time in a very long time, YHC told Woody he would take the Q for Monday.  In possession of the Tectonic flag YHC put my name on the Q sheet.  So my Saturday night got away from me a bit and did not feel 100% on Sunday.  So late Sunday evening I still had not put a lot of thought into what we would do.  I bounced a couple ideas around in my head on Saturday but nothing was in concrete, or sakrete, if you will.  YHC saw Cheetah at Liquifaction so I put the EH on him then.  He immediately jumped at the idea but said “only if you don’t do ‘Thunderstruck’.  YHC said he wouldn’t.  YHC decided to pull an old favorite that has been featured at several different AOs around the region.  As the workout continued YHC was keeping an eye on the time.  It looked like we would end right at about the 540 mark.  Ironically, Thunderstruck is a 5 minute song.  YHC apologized to Cheetah for lying to him and tried to get it set up.  However, the anti AC/DC (NOT OUR ACDC THE BAND) vibe was high this morning at Tectonic and YHC could not get the song to load.  Something about that area that my phone doesn’t like.  Audible time.  That was the birth of the burpee/mosey at Tectonic.  Side note and its no real surpise to any but Defib is an animal by himself but when pushed by someone he becomes almost like a robot.  Cheetah pushed him this morning.  Hard.

Good work gentleman and thanks for letting me lead!!