Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


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Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

A Q INSPIRED BY GREEN BAGS AND HOT TUB….. THUNDERSTRUCK ON REPEAT

  • When: 20200910
  • QIC: Sakrete
  • The PAX: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, 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: High 70’s and humidity just won’t go away

FNGs: None on tap today

COP:  YHC put his favorite AC/DC song on repeat.  Thunderstruck.  During first part of workout the song will play.  At any point during that song PAX would assume the plank position and execute a merkin every time they said Thunder during the song.  One set of failure.  When the plank is broken you are done.  Join in with remaining PAX doing assigned exercise.

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

5 burpees OYO: 6 SSH IC (led by Waldo while YHC planked)

6 burpees OYO: 5 Bobby Hurleys on Q (led by High Stick while YHC planked)

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

Jailbreak to entrance to gravel parking lot.  YHC asked for a volunteer and Defib obliged.  Heading out from flag run at pace set by Defib for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Swinger set pace for 90 seconds.  After 90 seconds halt and do 10 squats and 10 merkins on Q.  Mad Dog set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Gruber set the pace for 90 seconds.  After 90 second halt and so 10 squats and 10 merkins.  Double Trouble set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Set up in 2 columns.  Indian run around circle where flag is and back out to entrance to gravel lot (90 seconds)  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.

Partner up with someone close to your speed.  From post beside entrance to gravel lot back to the flag.  Jailbreak race with your partner.  After each race alternate 10 squats on Q and 10 merkins on Q.

After all races were complete and gathering around the flag winners earned the right to stand around and watch the losers of the races do 5 burpees OYO.

Indian Run around gravel lot.

Mary: Thunderstruck plank merkins.  Play Thunderstruck by AC/DC again.  This time if your plank is broken run down to the light pole on right hand side and back.  Back in the fight.

Numberama: 17

Namerama: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R), Sakrete

Pledge and COT.  Yes we did that.  

Announcements: Rotating Saturday Q @ Bedrock led by High Stick;  Old Flame running the Charleston 100 in full gear starting tomorrow.

Devo:

Choose Grace

Let your conversation be gracious and attractive so that you will have the right response for everyone. (NLT) ( Colossians 4:6 )

 

The words we choose in our everyday conversations tell the most about who we are.  If we choose a harsh tone and unkind words, it’s going to be hard for those around you to see God’s grace at work in your life. When we speak harshly it also makes it hard for those who love you to see you as a cherished child of God. Often resulting in others responding to us with negativity.  This is why it’s so important for us to choose grace in the way we communicate.  Be the one who ends the cycle of negativity in your relationships.  Let your words be a beacon of light to those around you

Moleskin:   YHC saw a workout that Green Bags did @ home where he ran for 90 seconds and stopped and did 10 merkins and 10 squats.  I 100% stole that.  YHC went to Tectonic Monday AM for a Hot Tub Labor Day Q.  I 50% stole the “warm up” from that.  Haven’t done the Thunderstruck routine in a while.  Always fun to work that in.  We are currently 5 hours post workout and I am already sore.  Great work today Gents.

How did those blocks get there?

  • When: 20200727
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Repo, Swinger, Gypsy, Chowdah


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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 70’s. Not too gross

FNGs: No. Probably a good thing. Disclaimer given anyway.

COP:  Rucks overhead. Squat, and hold the down position. Call up when a PAX gives one of the 5 core principles of F3.

The Thang:

YHC had thoughtfully placed some blocks  at the Upper Parking Lot for those that had HC’d +1.

As has been said many times, we have an HC problem. 4 PAX quickly turned to 6, so we carried more blocks with us.

We recycled an O’l Sakrete buddy workout into a solo affair.

Farmer carry blocks as far as you can Clockwise around the upper parking lot.

When you get tired, put them down, and ruck counter-clockwise back to them.

When you get to the blocks complete OYO- 10 Ruck Swings, 10 Squats (slick), 10 decline merkins on 2 blocks.

Rinse and repeat until time is called. (not soon enough)

Mary: leap frog the blocks back and store them.

Numberama: 6

Namerama: Wreck-It Ralph, Swinger, Manana, Repo, Gypsy, Chowdah

Pledge and COT

Announcements: Repo is doing his birthday run 8/29. Get involved to help the community! Sunday at the Creamer YHC will have Ice cream. Bring your ruck and earn your patch. We will repeat this experience Monday at Magnitude as well.

Devo: Don’t be a dick. Treat other people like people. The internet has created a direct barrier from people’s words and getting punched in the mouth.- Andy Stumpf. Be good to one another.

Moleskin:   This workout is bad enough as a buddy. Solo it was ridiculous. Don’t try this at home kids.

25 Seconds on, 12 Seconds rest

  • When: 20200721
  • QIC: Defib
  • The PAX: Wambach, Sakrete, Gypsy, Mañana, High Stick, Mayhem (Respect!), Easy In, 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: 77 and HUMID

FNGs: No FNGs

Disclaimer: Push yourself, don’t hurt yourself!!!

COP:

Grab a block or grab your ruck and muster on over to the picnic shelter.

The Thang:

Tabata was 12 seconds rest and 25 sec AMRAP. Exercises were paired so that you did exercise one for 25 sec, rested 12 sec, exercise two for 25 sec, rested 12 sec and rinsed and repeated for 5 rounds (total of 5 sets of each pair of exercises). Rest for 1 minute before going to the next pair of exercises.

Exercise pairs:

  • Curls and OHP
  • Step ups and squats
  • Curls and dips
  • Step ups and squats
  • Curls and Merkins/Berkins/Terkins (start with Merkins, then when those got hard do Merkins on the bench, then when those got too hard do Merkins on the table)

Stow blocks and recover recover

Mary: 

None

Numberama: 8

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Saturday BC at Faultline (Doty Park)

Prayers and BOM : 

Unspokens 🙏

Devo:

Look around and help where you can.

Moleskin:  

Tabatas are you vs. you. You get out of it what you put in to it. Great Job Men!

Tired of the Humidity

  • When: 20200716
  • QIC: Waldo
  • The PAX: Splinter, Sakrete, Swinger, Defib, Mayhem (respect), Manana, Wambach, 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 x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

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: 9

Namerama: Defib, Splinter, Swinger, Sakrete, Gypsy, Wambach, Manana, Mayhem (respect), Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones

Devo: No fancy devo today…just gave the Bedrock mantra.

Moleskin: I was impressed to see nine Pax show up to the Cardiac, especially with Goose Qing across town.  As always, the Cardiac was tedious and tough, but the 2nd F always makes it worth it.  And maybe it was the humidity, or the fact that I’m on week 1 of the E2M plan so I’m in detox mode, but I wasn’t feeling it this morning…but I kept pushing when seeing the rest of the guys working hard…and that’s what F3 is all about.  Great work, fellas.

Bedrock Dorbatta

  • When: 20200613
  • QIC: Wambach
  • The PAX: Mañana, Sakrete, Waldo, Milton, Pink Slip, Pretzel, Gypsy, Wambach


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Get a block each and muster near yield sign

Thang:

Mosey to playground for Warm-Up
SSH x 21 IC
LBAC Forward x 11 IC
LBAC Backward x 9 IC

Mosey Back to Circle and get get in groups of 3 (With 8 PAX, one pair in each group operated as a single “person”

During each round, two PAX perform exercise while third runs to light pole and back. When they return, next PAX from group goes, until all 3 have run once before moving to next exercise. Continue until time runs out.

1.Mountain Climbers
2.Kettle Bell Swings
3.Merkin Jacks
4.Calf Raises
5.Curls for the Girls

6.Blockees
7.Monkey Humpers
8.Makhtar N’Diayes
9.Bent-over Rows
10.Derkin N’Diayes

11.Peter Parkes
12.Moving Merkin Over Block
13.Clean-Curl-Press
14.Bobby Hurley
15.Hand-release Merkins

16.Smurf Jacks
17.Burps
18.Dips
19.Squats
20.Carolina Dry Docks

Stow Blocks, not time for Mary

Devo: In your interactions with others, ask whether your comments/actions open the door to discussion or close the door. If you are closing doors because of your hostility or assumptions, you might need to evaluate how you are getting your point across. Do people shut down around you, or do they engage in positive discourse? This can apply socially, at work, with your wife, with your kids. It doesn’t matter. Are you opening doors or closing doors?

All Over The Map

  • When: 20200519
  • QIC: Pretzel
  • The PAX: Defib, High Stick, Gypsy, Splinter, Mayhem, Waldo, Placebo, Sakrete, Belsing, Grits, Repo, Manana, Fish and Chips, Chum, EZ In, Pretzel


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At Bedrock Tuesday we were all over the map. It was a hodge podge, a sampler platter, a dog’s breakfast, it was a little of this and a little of that. It was largely unplanned but the standard was upheld and a good time was had by all.

Conditions: Upper 60s, clear and humid.

COP

SSH x2

mtn climber x 10

through the tunnel x10

Don Quixote x10

LBACs

 

The Thang

A short mosey to the bridge for merkins, Derkins, dips and merkin/dry docks. Another short mosey to the entrance for step-ups, squats, Hungarian split squats and one-legged squats. Another short mosey to the top of the parking lot for a couple of sprintS around the lot. Another short mosey to the backside where we did some bear crawls and crab walks. Another short mosey to the turf diamond for a bear crawl trip around the bases. Return to the flag for Mary.

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

Anonymous Buffalo Hunt

  • When: 20200203
  • QIC: Wreck-It Ralph
  • The PAX: Swinger, 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: 45, really nice considering

COP:  Scorpion Stretches 3 each side

The Thang:

Put your ruck on. Start rucking.

Stop at the palm trees for a curl ladder (1-13)

Grab a baseline and curtsy squats.

Back to the flag

Mary: Floor Sweepers x10 IC

Numberama: 3

Namerama: Wreck-It Ralph, Swinger, Manana

Pledge and COT

Announcements: P-200 volunteers

Devo: 1% better everyday…

Moleskin:  YHC was peeking at he Q sheet (which is up, go sign up) and saw that ‘Anonymous Buffalo’ has picked up the Q for the morning. Hoping to keep this creature anonymous, I posted  a pre-blast… 0500 came, and no buffalo sightings. So we set off into The Gloom on a buffalo hunt of our own…

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, 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: Below freezing

FNGs: None

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

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.