Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

Figure 8s

  • When: 20210902
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, 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: Warm, but not quite as humid as we had been used to…And dry..no puddles around the park today.

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Mosey to big picnic pavilion
-Tricep Dips x15 on Q; LBCs x20 IC; Box Jumps x10 OYO
-Mosey to whiffle ball field
-At the field, we did a figure 8 type movement.  Run a lap around the field; At home plate, merkins x5; Bear crawl to first base; V-ups x5; Mosey to pitchers mound; Burpees x5; Mosey to third base; Squats x5; Lunge walk to 2nd base; WW1 Situps x5; Mosey to pitchers mound; Burpees x5; Mosey to Home plate.
-Repeat that cycle until 0540…increasing the reps by 1 each time you go through the cycle (except the burpees, those always stay at 5)
-At around 0540, gather at the pitchers mound; Monkey humpers x15 IC.
-Mosey back to the flage

Mary: LBCs x42 IC

Numberama: 10

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  September 11th convergence @ Nexton. Get in touch w/ Pretzel if you’re interested in SpeedForNeed.

Devo: Never underestimate the power of a sincere apology.

Moleskin: A good workout is only as good as you can communicate it…and I probably had a few too many steps in my Figure 8 routine, but luckily after one round, most of the pax seemed to have the pattern down.  Overall, it was a solid workout, and the mumble chatter was great as always.  I also passed along the AOQ duties to Manana, who I’m sure is going to lead Bedrock well.  It’s been a pleasure leading the Country Club for the last 19 months.

Rainforest Cardiac

  • When: 20210819
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, 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: Very warm and very muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers 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: 7

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, Manana, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at the Jones; SpeedForNeed and other events are coming up.

Devo:  There are a lot of people that would appreciate people being nice to them.  With a lot of people on edge, I’ve seen people in the service industry and other areas treated very poorly.  Show some grace and be nice and appreciative to people…it isn’t difficult to do.

Moleskin: I’m not sure what a rainforest actually feels like at its most humid, but I can’t imagine it would be much worse than the conditions we had at the Cardiac this morning.  That made the Cardiac feel like even more of a grind than it already is.  But we got our work in, and as always, some good conversations were had.

Celebrating America

  • When: 20210702
  • QIC: Wreck-It Ralph
  • The PAX: 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: Clear, low 70’s

COP:  Lift ruck, put ruck on back.

The Thang:

Left Foot / Right Foot 4 Count, Rinse and Repeat OYO.

Mary: Put ruck down

Numberama: 2

Namerama: Wreck-It Ralph, Manana

Pledge and COT

Announcements: None

Devo: be safe this weekend. A lot of guys are going to celebrate their last Saturday with all 10 fingers and don’t even know it.

Moleskin:   YHC woke up with a tight back this morning. The pre-blast advertised a coupon ruck for the morning’s activity. That wasn’t happening. But, you adjust, and you still do work.

Form is important

  • When: 20210628
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Manana, Spooky


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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, but overall- not bad.

FNGs: none brave enough

COP:  OH Squats- Hold the down, Q calls up after a PAX lists one of the Principles of F3. It’s been a while since I did this one, so it took a little longer…

The Thang:

Ruck to upper parking lot.

OH Carry Clockwise until you lose form.

Mosey Counter-Clockwise back to your ruck.

Curls until failure.

Rinse and repeat until time is called. (30 minutes)

Ruck back to the Flag

Mary: Hydraulic press x15IC

Numberama: 5

Namerama: Wreck-It Ralph, Defib, Manana, Gruber, Spooky

Pledge and COT

Announcements: None today. Go buy some fireworks from Glitter Pony

Devo:

Moleskin:   It felt ‘good’ to be back under weight this morning.  Obligatory tag of KY in the Facebook post for Five Guys. That dude is putting in great work in Houston.

A Few Trips Around the Bases

  • When: 20210601
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Snips, High Stick, 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: A little cooler and more comfortable than most of the other days lately

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x10 IC; Mountain Climbers 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 90 seconds)
-Mosey to wiffle 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.
-Mosey back to big wall
-Wall sit on big wall with arms out front (for about 60 seconds)
-Mosey back to flag & stow bricks

Mary: Ran out of time

Numberama: 6

Namerama: Easy In, Mayhem, Snips, High Stick, Manana, Waldo

Pledge and COT

Announcements: Father’s Day Convergence & Stair Climb are upcoming

Devo: Pick your battles wisely online.  Just because you may be right, doesn’t mean it’s a battle worth fighting.

Moleskin: Tried to put together a good all-around workout.  Bricks are always a sneaky-good coupon…you underestimate them at first, but you definitely notice them by the time the workout is done.

Your least favorite

  • When: 20210510
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Gruber, Prius, Manana, 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: 72. Perfect for what was to come.

FNGs: sadly not.

COP:  OH ruck squats. Hold the down until one of the PAX lists a principle of F3, come up, then right back into the squat. Rinse and repeat 5x (5 principles.)

The Thang:

Take 2 blocks to the Upper parking lot.

The PAX had been told they wouldn’t be doing their least favorite exercise. They weren’t disappointed.

PAX called their least favorite exercise, then Farmers Carried blocks around the upper parking lot, while remaining PAX OYO’d the called exercise.

Least favorites included:

Bear Crawls

Burpees

Ruck Swings

OH Walking Lunge

Floor Sweepers

Yes’s and No’s

Rinse and repeat with favorite exercises-

Curls for the girls

Squat Thrusters

LBCs

WWI sit-ups

Squats

Hand release merkins

 

Head back to the flag. If you change blocks, you call 5x of your least favorite exercise.

Mary: Nope.

Numberama: 6

Namerama: Chowdah, Manana, Gruber, Prius (Respect!), Defib, Wreck-It Ralph

Pledge and COT

Announcements: Memorial Day Murph coming up, Father’s Day Convergence, Climb for Air. GORUCK D-Day Tough and Light events are all coming up,

Devo: Be Prepared- Ready your body, and your mind, for whatever life may throw at you.

Moleskin:   It feels good to be back in town. In the Gloom. Getting better.

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


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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 clear.

FNGs: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

Final tour de Sakrete 5 The Guild

  • When: 20210414
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually


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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 Clear

FNGs: None today

COP:  Pour the coffee

The Thang:

YHC told the story of the move.  How the M and I gave the move over to God.  Let him lead our way.  Give it to God and go to sleep.

Mary: She isn’t allowed @ The Guild

Numberama: 9 in person

Namerama: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually

Devo: The whole thing was a devo

Moleskin:   Sometimes you have to work out your brain just like you work out physically.  Got to be in touch with the spiritual side of life.

Sometimes things are simply better on paper

  • When: 20210316
  • QIC: Sakrete
  • The PAX: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), 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: A combination of the rain over night and the little bit we got right after COP made the park just wet enough

FNGs: Not today 

COP:  Arms up until instructed to put down.  15 LBAC Forward-15 LBAC Reverse- 15 OVER HEAD CLAP- 15 MORACCAN NIGHT CLUB ALL IC- drop arms; 15 Hilbilies IC; 15 TTT IC; Waterfall merkins (Everyone hold plank.  Starting with Mayhem execute 5 merkins while the remaining guys hold plank.  Onced finished with merkins get a block and gather @ yield sign. Continue rotating until all Pax have done 5 merkins and gotten a block)

The Thang:

Block up and move out towards entrance.  Each Pax instructed to place block down with a card that was handed out by YHC.  Spreading the blocks out throughout the park.  Once your block is placed take a lap around the fire station parking lot and back to the first block.  Once all 11 stations were complete take a lap down to the bridge leading to the wiffle ball field and back to first block.  Continue rotation until time called.  Your pace.  Push yourself.  If one station gets clogged up move on to the next available station.

Mary: Hold plank rotating right arm up, left arm up, left leg up and right leg up.  Roughly 3 minutes

Numberama: 11

Namerama: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (R), Sakrete

Pledge and COT

Moleskin:   This one looked way better on paper.  With the lights being off where the flag was planted YHC had to adjust on the fly.  Took longer than desired to explain and get moving.  Can’t all be great.