Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

A track workout without a track

  • When: 20220830
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Chicken Fry, 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: Warm and muggy, light rain toward the end of the workout

FNGs: None

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

The Thang:
-Slow mosey to the parking area near the baseball fields/fire station.
-At the end furthest from the fire station, 20 squats on Q, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then sumo squat around that curve.  Repeat the sprint/walk/sprint/sumo squat cycle a few times.
-Hold plank for about a minute, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then bear crawl around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Monkey Humpers x15 IC, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then lunge walk around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Calf Raises x25 IC, then sprint the straightaway to the other end of the oval, walk the curve, backwards run on the other straightaway, then walk around the other curve.  Repeat the sprint/walk/backwards run/walk cycle a few times.
-Return to the flag

Mary: Flutter Kicks x25 IC; LBCs x25 IC; Heel Taps x10 IC

Numberama: 5

Namerama: Mayhem, Easy In, Chowdah, Chicken Fry, Waldo

Pledge and COT

Announcements: Bedrock is hosting this Saturday’s rotating workout.

Devo: Rest if doctors tell you, or if you’re body can’t handle the work…but even if you can’t do the workouts that the Q is leading due to nagging injuries or whatever, you can always find some work to do.

Moleskin: I Q’d at the Jones a couple of times, and I enjoyed using the track there to come up with some unique ways to get a run-heavy workout in.  This was a modified version of one of those workouts I did, which does a good job of getting your heart rate up quickly.

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.

Your Vote Counts

  • When: 20220628
  • QIC: Waldo
  • The PAX: Fish n Chips, Mayhem, Repo, 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/muggy

FNGs: None..but did have a first time appearance from Daniel-San, who used to attend F3 in Mt. Pleasant and has recently moved to the Summerville area.

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout…

We each grabbed a block and gathered back up at the flag.
Vote #1 – Curls for the Girls or Lawnmowers (Curls won)
-Curls x15 on Q
Vote #2 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #3 – Tricep Extension or Overhead Press (Overhead press won)
-Curls x15 OYO then Overhead Press x15 OYOU then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Bear Crawl orLunge Walk (Lunge Walk won)
-Curls x15 OYO; OH Press x15 OYO; Lunge Walk around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #5 – Jump squats or monkey humpers (Monkey Humpers won)
-Monkey Humpers x15 4-count OYO; Lunge walk around the circle; run to the no parking sign and back….only had time to do this once.
Stow Blocks

Mary:
Vote #6 – Flutter kicks or LBCs (Flutter Kicks won)
-Flutter Kicks x25 IC
-LBCs x15 IC (did them anyway despite the loss in the vote)

Numberama: 5

Namerama: Fish n Chips, Mayhem, Repo, Daniel-San, Waldo

Pledge and COT

Announcements: This Saturday is the first Saturday in July, so Bedrock will be hosting the rotating Saturday workout at 0600.  Guild is Wednesday at 0500 at Wescott Park.

Devo: When fewer people are voting, your vote has more sway…keep that in mind on days like today when there are primary run-off elections.

Moleskin: I brought back a workout I did in November 2020 on Election Day with a few minor adjustments.  It is a good mix of strength work and cardio, and seemed to be well received.  We welcomed Daniel-San (Alonzo Crawford) to F3 Summerville, as he recently moved to the area after being a part of F3 in Mt. Pleasant.  Always nice to see a new face at Bedrock.

A Bedrock Rerun

  • When: 20211007
  • QIC: Waldo
  • The PAX: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, 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 and muggy, but luckily not raining

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers 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: Step ups x10 each leg OYO; Squats x15 on Q; 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; run around dirt parking lot
-At the flag: Reverse Tempo LBCs x10 IC; Tempo LBCs x10 IC

Mary: None…did enough LBCs during the workout that Mary wasn’t needed

Numberama: 7

Namerama: Fish N Chips, Defib, Easy In, Mayhem, Swamp Fox, Old D, Waldo

Pledge and COT

Announcements: Bedrock will host this week’s rotating Saturday workout.

Devo: Debates can be fun, but if they cause you angst or anger, then what’s the point?

Moleskin: It was time for an ab/leg workout, and I found one that I made up a year ago, and decided to give it another run…This is a workout that fits perfectly into the 45-minute timeslot and gives your legs and abs a great workout.

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.

A Tabata for Arms

  • When: 20210824
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips


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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 and a bit foggy too

FNGs: None

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

The Thang:
-Grab 2 bricks each
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Curls w/ the bricks.
-Mosey to the bridge (carrying bricks), Tabata #2 – Dips.
-Mosey to the far parking lot (carrying bricks), Tabata #3 – OH Press.
-Mosey to the small wall (carrying bricks), Tabata #4 – Incline Merkins.
-Mosey to whiffle ball field (carrying bricks), Tabata #5 – Tricep Extensions.
-Mosey to smaller pavilion (carrying bricks, Tabata #6 – Curls w/ the bricks.
-Mosey back to flag & stow bricks

Mary: LBCs x25 IC; Heel Touches x25 IC

Numberama: 7

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

Pledge and COT

Announcements: Saturday rotating workout is at FaultLine this week.  Get in touch w/ Pretzel if you’re interested in SpeedForNeed.  Sept. 11 Convergence at Nexton.

Devo: Be prepared…whether it is to fill in to Q or for whatever else life throws at you.  Be mentally & physically ready.

Moleskin: I had done an all-leg tabata back in July, so I decided to do an arm version of the workout today.  The bricks were a bit underwhelming on the first set of curls, but they started feeling heavier as the workout went along.

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.

Something Died at Bedrock

  • When: 20210814
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three's Company, Muggsy


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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, summer morning

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; Imperial Walkers x15 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.
-Mosey to big pavilion.
-Right leg step up x15 on Q; Left leg step up x15 on Q; Dips x10 on Q
-Mosey back to the flag.

Mary: Heel Taps x20 IC; LBCs x25 IC

Numberama: 9

Namerama: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three’s Company, Muggsy, Waldo

Pledge and COT

Announcements: SpeedForNeed on September 25.

Devo: It’s ok to not know something.  It’s ok not to have an opinion on a topic you aren’t familiar with.  By all means, get educated on things you want to know about.  But nobody is an expert on everything.

Moleskin: I recycled a workout I had done back in March 2020, and it seemed to get good reviews….except for whatever died near the whiffle ball field, which created a major stench in the air while we spent our time in that part of the park.  It was great to have Three’s Company back in the gloom, and the 2nd F at Starbucks after the workout was excellent.

The skateboarders are making Zeus angry

  • When: 20210805
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Fish n Chips, Swamp Fox, Snips


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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 60s…so actually not too bad for August.  Light drizzle at times

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC OYO (forward then backward); Slow mosey around dirt parking lot

The Thang:
-Grab two cinderblocks and return to the flag.
-Curls for the Girls x20; Calf raises (while holding cinderblocks) x20; Lawn Mowers x10 each arm; Farmers Carry the blocks around the circle…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes…I wasn’t keeping track).
-Leave blocks at the circle and mosey to the whiffle ball field.
-At ‘home plate’, do Squats x10 & Burpees x5, then sprint to first base, side shuffle to second base, run backwards to third base, side shuffle home…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes).
-Howling Monkeys (all pax hold monkey humper position, while we all take turns doing monkey humpers x10).
-Mosey back to the flag & stow blocks

Mary: LBCs x50 IC

Numberama: 6

Namerama: Easy In, Mayhem, Fish n Chips, Swamp Fox, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  Back-to-school Liquefaction @ Major Dad’s house on Aug. 12.  SpeedForNeed 5k is needing volunteers…see Pretzel for details.

Devo: We have so many options of what to consume, but we also can choose not to consume what we don’t want to consume most of the time.  No need to continuously complain about certain news channels or programs or certain shows or certain Olympic sports while you are still choosing to watch those things.

Moleskin: This was a fun workout that allowed plenty of opportunity for mumble chatter, where we learned that Fish n Chips does not like skateboarding being an Olympic sport this year.