Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Working Together

  • When: 20220712
  • QIC: Waldo
  • The PAX: Manana, Daniel-San, Chicken Fry, Easy In


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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: A bit warm and muggy, but not awful for a July morning

FNGs: None

COP: SSH x20 IC, TTT x10 IC, Imperial Walkers x15 IC, LBAC OYO (forward and backward), slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls.  For the teams that finished early, do overhead presses as the exercise.

Mary: Heel Taps x30 IC

Numberama: 5

Namerama: Manana, Daniel-San, Chicken Fry, Easy In, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at Tectonic this week.

Devo: Working together in a workout can be similar to that of a marriage, friendship, partnership, etc.  You need to determine the best way to tackle the work that makes the most sense for you at the time, but be willing to change things when needed.

Moleskin: I’ve done this workout before, but thought it was good day to break it out again as it is my 19th wedding anniversary and I wanted to find a workout that somewhat symbolizes how a successful marriage works.  You need to find the best way to split the work, even though none of the solutions are necessarily easy.  And the solution for you may not be the same as it is for somebody else.

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.

Sweatfest 2022

  • When: 20220524
  • QIC: Waldo
  • The PAX: Easy In, Manana, Old D


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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 x10 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x30 IC; LBAC (forward & backward OYO); SSH x15 IC

The Thang:
-Mosey to the small wall, but took a slightly longer route, going down to the scoreboard first.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x 20 on Q.
-Head to the parking lot by the fire station, sumo squatting most of the way.
-At the parking lot, do 5 jump squats on one side of the loop, run to the other side, do 10 high knees IC, run back…rinse and repeat for 10-15 minutes.
-Head back to the small wall, lunge walking most of the way.
-At the small wall, Toe Taps x40 IC; Step ups (right leg) x20 on Q; Step ups (left leg) x20 on Q.
-Mosey to the bridge…Incline merkins x10 IC; Dips x10 IC; Incline merkins x10 IC.
-Mosey back to the flag

Mary: Slow LBCs x25 IC; Slow heel taps x25 IC

Numberama: 4

Namerama: Easy In, Manana, Old D, Waldo

Pledge and COT

Announcements: Memorial Day workout this Saturday.

Devo: Being well-rounded just for the sake of being well-rounded isn’t always useful.  Identify your strengths and keep improving those.  There’s nothing wrong with working on your weaknesses as well, but pick your battles.  Your time is limited so you can’t be good/great at everything.

Moleskin: I did not have much energy this morning, but had already planned on a cardio heavy workout.  And the humidity was very high, so it was a SweatFest.  But all in all, I thought it was a good beatdown, and we got some good work in.

March Madness in April

  • When: 20220405
  • QIC: Waldo
  • The PAX: Easy In, Old D, Manana, Placebo


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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-50s…pretty great

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x15 IC; SSH x10 IC; LBAC (forward & backward OYO); Run around dirt parking lot.

The Thang:
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left.  Repeat a handful of times on Q.
-Run to the bridge OYO, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups), and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x5 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 5 shuffles or so.
-Round-About 11s….Starting on one side of the parking lot do 10 Bobby Hurleys, on the other side do 1 High Knees IC.  Run counter-clockwise around the parking lot to avoid running into each other.  Decrease the Bobby Hurleys -1 and increase the High Knees +1 on each rep until you get to 1 Bobby Hurley and 10 High Knees IC.
-Mosey back to the small wall (with sumo squats for a bit).  Step Ups x10 each leg OYO.
-Mosey back toward the flag, Bernie Sanders across the bridge, and mosey again until the last lightpole on the left, and then sumo squat to the flag.

Mary: Heel Touches x30 IC; LBCs x30 IC

Numberama: 5

Namerama: Easy In, Old D, Manana, Placebo, Waldo

Pledge and COT

Announcements: Easter Convergence on April 16 and Star 12 Ruck on April 23.

Devo: Jealousy is a common component for many issues (both personal and interpersonal).  Try to realize when that is what is driving your problems.

Moleskin: This is an old workout that I did that I enjoyed, so I brought it back, as it is a good test of agility, conditioning, and also is a great leg workout.

Bedrock Block Party

  • When: 20220322
  • QIC: Waldo
  • The PAX: Manana, Easy In, Swamp Fox


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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: Upper-40s…comfortably cool

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
Each man grabbed a block, and we also grabbed one extra block, and gathered at the yield sign at the traffic circle by the flag.

We each take a turn farmer’s carrying two blocks around the traffic circle.  While the farmer’s carry is happening, the other three men do a called exercise OYO.  That one exercise continues until all four of us have done a farmer’s carry.  Then we do it again, but change the exercise.  The exercises were:
Block Press
Curls for the Girls
Lawn Mower (switch arms at your discretion)
LBCs

We then leave the extra block behind while we each carry our block to the wiffle ball field.

At the field we do the following:
At home plate, 5 blockees.
Leave your block at home plate, then burpee broad jump to first base.
At first base, 10 merkins.
Bear crawl from first base to second base.
At second base, 15 squats.
Sumo squat from second base to third base.
At third base, 20 LBCs (single count)
Run around the circle and return to your block.
Repeat.

After a couple of rounds, we ran out of time and returned to the flag and stowed the blocks.

Mary: Figure Four Reverse Crunch x15 on Q (right leg over left knee, then switch legs); Heel Touches x30 IC; Flutter Kicks x10 IC

Numberama: 4

Namerama: Manana, Easy In, Swamp Fox, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.

Devo: We tend to lean on our strengths, but you can’t neglect your weaknesses.

Moleskin: I’m getting back into the Q rhythm after a few months off, and realized I can’t just keep doing legs/abs workouts.  So this was a more upper-body oriented workout than I normally do, with a little bit of leg/ab work thrown in.  Overall, it seemed to be a solid all-around workout.

Return of the Squatro

  • When: 20220315
  • QIC: Waldo
  • The PAX: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, 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: Mid-40s…comfortably cool

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Imperial Walkers x10 IC; Squats x4 on Q; LBAC forward & backward OYO; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the speed limit sign
-Merkins x5 on Q
-Jailbreak to the bridge
-Incline Merkins x10 on Q
-Dips x10 on Q
-Backwards run across bridge
-LBCs x30 IC
-Lunge walk to baseballs
-Ray Charles x 20 IC
-Sumo Squat to small wall
-Step Ups x10 each leg on Q
-LBCs x30 IC
-Mosey to bridge
-Monkey Humpers x20 IC
-Run backwards across bridge
-Mosey to lightpole near traffic circle
-LBCs x30 IC
-Jailbreak to blocks
-Curls for the Girls x15 on Q

-Stow Blocks

Mary: LBCs x30 IC

Numberama: 6

Namerama: Repo, Wreck-It Ralph, Pinstripes, Double Trouble, Manana, Waldo

Pledge and COT

Announcements: Several events in the coming months.  Easter Convergence & Beast Week included.  Saturday workout is at Tectonic

Devo: Being prepared is important, but it is also important to be adaptable, flexible, and nimble, as your plans can be great, but life can still throw you curveballs.

Moleskin: I hadn’t Q’d in over 5 months (a mix of injury rehab, burnout, laziness, etc), but realized I needed to step up again to help lead the great men of Bedrock.  I recycled one of my old favorites, the Squatro…and it seems to always get good reviews as a great leg workout, and I through some ab exercises and a bit of upper body as well.

Log, Log, its better than bad, its good!

  • When: 20220221
  • QIC: chowdah
  • The PAX: manana, double trouble, qic


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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: nice and cool 50

FNGs: no

COP:  TTTx 10 ic, 10 burpees with ruck on

The Thang:

Grabbed the longest log available (like 8′ long) perfect for 3 people and moved out with our ruck sacks on as well

stopped for 50 reps at fire hydrant, and 2 ends of mile tour of AO

exercises performed with rucksack were : 20 OHP, 20 cftg, 10 tricep ext all on Q

10 merkins, 20 squats, 20 freddie murcuries w ruck ic, other 2 on Q

10 burpees, 20 cftg, 20 tri ext all on Q

 

Mary:

25 freddie murcury, 25 flutter kicks, 25 american hammers, 25 ray charles all ic

Numberama: 3

Namerama: manana, double trouble, chowdah

Pledge and COT aye!

Announcements: no, not really…but they are important

Devo: John 15:5  I am the vine, you are the branches.  Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing!

The ways we abide in Him is by spending time in his word, with fellow born again Christians, and by worship!

Moleskin:   wanted to use a log 2 weeks ago.  finally did it, as back was feeling better.  Went back to Sakretes farewell tour @ magnitude backblast and saw that they took logs.  One of the reasons why BB are so important!  Thx for the inspiration, young brother, oh and 3’s company as well, for the accountability post on the BBs.  I will always think of you Sak, when I shoulder up to some hard wood poles!  AYE!

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


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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: 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

spiritual endurance mirrors physical endurance

  • When: 20220201
  • QIC: chowdah
  • The PAX: easy in, mayhem(R), manana, qic


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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: decent 45, chilly

FNGs: no

COP:  running stretches

The Thang:

started out with fit test theme : 1 mile run,  2 min MERKINS mrap, 2 min WW1 amrap

then 4 corners of pain with blocks around the circle by flag w/10 15 20 25 reps per exercise per corner

upper body corner #1 -triangle merkins, OHP, cftg, and tri extensions

upper body corner # 2 -carolina dry docks, lawnmower rows w blk, upright rows, wife threw away my weinke……i hate those detachable weinkes….LOL…insert 1 more upper body ex here

legs corner- burpees, kettle squats w block, kswb again, calf raises wb

core corner-(4 ct)mountain climbers, lbcs, flutter kicks, freddie mercury

moves from corner to corner were as follows: lunge walk w block, bear crawl without, and mosey without and back to lunge, bear, mosey for remainder until everyone made it through all evolutions

Mary: no need, no time

Numberama: 4

Namerama: manana, easy in, mayhem(R)

Pledge and COT aye!

Announcements: come to next bedrock, on thursday

Devo: fit tests/time trials build physical endurance just like life tests/trials/tribulations, whether or not self induced produce spiritual endurance.  As long as we keep our eyes on God, and remember that he is the author and perfector of our faith!

James 1:2-3  AMP.  Consider it nothing but Joy, my brothers and sisters, whenever you fall into various trials.  Be assured that the testing of your faith produces endurance!

Moleskin:   due to time constraints with work, had to encorporate my devo into workout!  as always, it is a privelege  to lead, and serve, you fine brethren!  -chowdah, aye!

What is your why?-Guild 11/24

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


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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