Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Declining Numbers

  • When: 20191212
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Sakrete, Splinter, Chum, Flanders, Mad Dog, Show Me, Mayhem, 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: Upper 30s, a little breezy at times…pretty cold, but I made sure that we all got warmed up.

FNGs: None

COP: SSH x40 IC; TTT x10 IC; SSH x30 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC (forward & backward x10 IC); SSH x11 IC

The Thang:
Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO
-Dips x10 on Q
-Step-ups x10 each leg OYO
-Dips x5 on Q
-Step-ups x5 each leg OYO

Mosey to the wiffle ball field:
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Carolina Dry Docks.
-Station 4 was 4-count Flutter Kicks.
-Do 15 reps of each exercise, moving from station to station using the movements below.
-Burpee Broad Jumps to move from Station 1 to 2.
-Sumo Squats to move from Station 2 to 3.
-Bear Crawl to move from Station 3 to 4.
-Crab Walk to move from Station 4 to 1.
-Repeat, doing 10 reps of each exercise…then repeat again, doing 5 reps of each exercise.

Mosey back to the flag

Mary: LBCs x40 IC; Flutter Kicks x5 IC; LBCs x40 IC

Numberama: 11

Namerama: Prius (Respect), Easy In, Sakrete, Splinter, Chum, Flanders, Mad Dog, Show Me, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Christmas Party tonight (Dec. 12) @ Oak Road

Devo: Momentum is powerful, in both directions.  If you decrease your effort each time you do something, you’ll eventually stop doing that thing.

Moleskin: I whined about declining numbers at my workouts on my preblast, and was happy to see a good turnout for this one.  But in tribute to declining numbers, we did a declining number of reps for most of the exercises today.  The mumble chatter was strong for this one, but I know I’m doing a good job whenever Chum starts calling me a certain name while we are still in our warmup.

No Whammies

  • When: 20191126
  • QIC: High Stick
  • The PAX: Dri Prime, Defib, Repo, AC/DC, Mayhem, Swinger, Easy In, Wreck It Ralph, Waldo, Chum, Sugar Mountain, Manana


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Warm-Up:

SSH, TTT, Imperial Walkers, Don Quixotes

Thang:

The PAX would spin the wheel to press their luck.

Spin 1: 20 Lawnmowers (10 each arm OQ), 20 Kettlebell Swings OQ, Run Down and Back to Sign

Spin 2: Whammie (10 Blockies)

Spin 3: 20 Tricep Ext IC, 20 American Hammer IC, Parking Lot Lap

Spin 4: Run to Baseballs, Peoples Chair, 10 Merkins Run to Gate and Back 10 Merkins

Spin 5: PAX choice (Floor Sweepers)

Spin 6: 20 Curls OQ, WWI Situps OQ, Lap Around Parking Lot

Spin 7: Whammie (10 Blockies)

Spin 8: Run to Bridge, 20 Dips OQ, 20 LBC OQ

Spin 9: 20 Overhead Press, 10 Iron Cross OYO, Down and back to sign

Mary:

Donkey Kicks, Pickle Pounders

Devo:

Do not fear, for I am with you.  I will strengthen you and I will help you. Isiah 41:10

An F3 Thanksgiving Convergence Without Football Is Like Thanksgiving Without The Turkey

  • When: 20191128
  • QIC: Hot Spot
  • The PAX: Goose, Cheetah, Adjustment, Stalker, High Stick, Hospice, FNG(Cross Hairs) Sugar Mountain, Wolverine, Streaker, Raw Hide, Mayhem, Grits, Waldo, Double Trouble, Mary, Splinter, Grasshopper, Space Cowboy, Tinder, Old Flame, Manana, Placebo, Hot Spot


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Conditions: 48 degrees

Count: 24 Pax – with one FNG

The Thang:

Warm up at COP: 25 SSH IC, 25 Abe Vigoda IC

3/4 mile Indian run with football.

Black Jack: Merkins and LBCs across the field (53 yards) 1,20,2,19,3,18 etc.

Sand bag relays up and down the field.

1st – 40#, 2-60#, 80#

2nd – 30#, 2-40#, 2-60#, 80#

3rd – 30#, 2-40#, 2-60#, 80#  2 minutes and 9 seconds for the best time!

Mary – 51 Flutter Kicks IC, Guantanamo Bay

COT: Count off, Namorama, FNG naming, Pledge of Allegiance, BOM.

 

 

Playing with a Stacked Deck

  • When: 20191112
  • QIC: Wreck-It Ralph
  • The PAX: Waldo, AC/DC, Mayhem, Chum, Show Me, 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: 50’s. Beautiful for a beat down

FNGs: Nope

COP:  25 LBAC IC Forward, 20 in reverse, Slow TTT x5 IC

The Thang:

Deck of Cards. PAX Picked Exercises before we began:

Hearts- Mtn Climbers IC

Diamonds- Merkins

Clubs- Curls for the girls

Spades- Squats

Mary: 15 WWI Sit-ups was all we had time for. She is a fickle beast.

Numberama: 7

Namerama: Waldo, AC/DC, Mayhem, Chum, Show Me, Easy In, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for Hunger 11/16 2PM, drop donations at your favorite AO if you can’t make it. 9/11 Heroes Run 11/17 Daniel Island.

Devo: At my brother in Law’s wedding everyone was describing this great guy. Even he said he had a hard time believing they were talking about him. Make sure you’re the same through and through,

Moleskin:   Flew in late from a weekend of wedding festivities in Houston. Needed an easy beat down. the deck delivered. We got the high numbers out of the way early.

Honoring the Numbers 33 and 37

  • When: 20191105
  • QIC: Sakrete
  • The PAX: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, 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 50’s.  Little mist in the air.  Ground wet from over night rain

FNGs: Not today

COP:  10 TTT IC, 33 LBAC FORWARD, 33 LBAC IN REVERSE

The Thang:

Partner up with someone relatively close to you in speed.  Short distances.  Assemble at entrance to circle.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 bear crawls away from traffic circle as Partner 2 is doing 33 Merkins.  When partner 2 finishes  run out and catch partner 1.  Flip Flop and partner 2 begins bear crawling back towards flag.  Partner 1 does merkins and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 crab walks away from traffic circle as Partner 2 is doing 33 Carolina Dry docks.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins crab walking back towards flag.  Partner 1 does CCD and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 lunge walks away from traffic circle as Partner 2 is doing 33 squats.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag.  Partner 1 does squats and runs to catch up.

Indian Run around gravel lot

Partner 1 sumo squats away from traffic circle as Partner 2 is doing 33 monkey humpers.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag

Goal for this one is 33 burpees as a team.  Partner 1 Bernie Sanders (runs backwards) away from circle.  Partner 2 does as many burpees as he wants and runs to catch up.  Partner 1 starts with the number Partner 2 left off with while Partner 2 runs backwards.  Continue until 33 burpees is reached.  Once your team reaches 33 burpees stop where you are and hold plank.  Once all teams have completed 33 burpees the team who made it furthest begins running back towards flag.  When the lead team gets to your team fall in behind and mosey to the light pole heading into the flag.

Jailbreak to the flag.  You vs. You.  Push your self with everything you have left.

 

Mary: Sugar Mountain asked YHC if he could handle ‘Mary’ for the day.  He also wrote this portion of backblast

In honor of Sakrete.

We learned at The Guild that it take Sakrete 37 seconds to conceive a child. It is also his 33rd birthday. So the following happened

37 Baby Makers OQ

33 Pickle Pounders IC

37 Monkey Humpers IC

33 Second Planks

Numberama: 13

Namerama: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana, Sakrete

Pledge and COT- Correct  

Announcements: Events coming up.  Get with you 2nd F Q’s with any questions.  Keep an eye on the FB page for updates as well.

Devo: Used the devo time to hand over the reigns to Waldo for the time being as YHC is stepping away to nail down things at home after the newest 2.0 comes into the world.

Moleskin:   We did 33 (my age) of a lot of exercises that YHC doesn’t enjoy doing.  Defib kicked mulch on me as we were doing LBAC.  I guess 33 in both directions was too much.  Defib also almost died.  Alot.  Easy In is really fast.  Waldo is also fast.  Didn’t have a lot of mumble chatter this morning.  YHC will chalk it up as a win.  Anytime you can quiet this crowd you have done something.

Stations at The CC

  • When: 20191022
  • QIC: Sakrete
  • The PAX: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, Defib, 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: Low 70’s

FNGs: Not Today

COP:  Briefed Pax on what would be happening over next 40 minutes.  Stretch as needed. Named Splinter, High Stick and myself captains.  School yard pick.  Once PAX picked go get block and get one for your captain as well.

The Thang:

YHC had the park divided into 6 stations.  Station 1 was the flag.  This was the block station.  Blocks remained here.  Station 2 was the wiffle ball field.  Station 3 was the baseballs by the entrance.  Station 4 was the picnic tables.  Station 5 was top parking lot by the fire station.  Station 6 was the gravel parking lot.  Each station had exercises to be done as a team.  Once completed roll the die that was provided.  The die indicated which station you would head to.  Work until 540 and head back to flag.  Stow blocks.

Mary: All teams complete 9 stations.  This was a competition.  No winners or losers.  Everyone had to do 10 burpees.

Numberama: 15

Namerama: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Holiday runs.  Holiday events posted on website.

Devo: We did that!

Moleskin:   Normally mumble chatter is high at Bedrock.  Today, maybe it was, but I didn’t hear a lot of it.  We all separated and accomplished a lot.  But I will tell you one thing for sure.  Chowdah is talker.  I thought I was.  No no no that dude has a lot to say!  Great work men and thanks for the ability to lead.

How many SSHs are too many SSHs?

  • When: 20191024
  • QIC: Waldo
  • The PAX: High Stick, Sakrete, Easy In, Chum, Mayhem, 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: Perfect…cool enough to be comfortable throughout the workout.

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x30 IC; Squats x10 on Q; SSH x40 IC; Easy mosey around the dirt parking lot

The Thang:
-Indian Run down to the scoreboard and then back to the wall at the front of the park.
-At the little wall – Toe Taps x40 IC; Step Ups – Right Leg x25 on Q; Step Ups – Left Leg x25 on Q; Toe Taps x20 IC
-Mosey to parking lot near fire station
-At one end of the parking lot, do 5 jump squats, run to other side, do High Knees x5 IC, run to the other side, repeat for 7 minutes.
-Mosey back to the little wall
-Step Ups – Right Leg x25 on Q; Step Ups – Left Leg x25 on Q
-Mosey back to the flag
-SSH x50 IC

Mary: LBCs x60 IC; Heel Touches x25 IC; LBCs x25 on Q

Numberama: 7

Namerama: High Stick, Sakrete, Easy In, Chum, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Ruck for Hunger on Nov. 16; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12

Devo: You can’t know where the limit is if you don’t push the limits.

Moleskin: I wanted a cardio & leg-heavy workout, so what better way to do that than to do 150 SSHs, 100 step-ups, and a bunch of running…The mumble chatter was great for this one, and the pax even got me to curse a little when there was too much Clemson/USC chatter…Nice work by everyone on this one.

October Running of The Cardiac

  • When: 20191017
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Mañana, Mad Dog, Defib, Swinger, Waldo


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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: 50ish and clear

FNGs: They don’t come to The Cardiac much

COP:  15 LBAC forward and reverse, 10 TTT slow to stretch out hamstrings, 10 hillbillies all IC

The Thang: The Cardiac is the monthly fitness test for Bedrock.  It consists of the following:

5 Merkins

10 Squats

15 Wide Merkins

20 LBC

10 burpees

Run down to the light pole on right hand side.

Results are as follows:

AC/DC: 9 rounds

Defib: 5 with ruck

Mad Dog: 6

Swinger: 10

Waldo: 8

Mayhem: 9 or 10

Mañana: 4

Sakrete: 9

Mary: heck no not on Cardiac day

Numberama: 8

Namerama: AC/DC, Defib, Mañana, Mad Dog, Waldo, Swinger, Mayhem

Pledge and COT  Yep we did that

Announcements: Holiday races are up.  Sign up.  Lifted up our guys doing the 70.3 Wilmington and the guys participating in Selection.

Devo: Reach out to the guys fighting the foo.  Its important that they know we are thinking about them.  Not just a Facebook tag but reach out in person.

Moleskin:   The Cardiac sucks.  It sucks every month.  Great job Mañana on your first attempt.  Keep coming back and pushing your self gentleman.

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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 and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

Keep Moving

  • When: 20191003
  • QIC: Waldo
  • The PAX: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, 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: Warm and Muggy

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, SSH x20 IC, slow mosey around the dirt parking lot

The Thang:
-At the yield sign, do 1 jump squat, run to No Parking sign, do 1 Mountain Climber IC, run back to yield sign, do 2 jump squats, run out, do 2 Mountain Climbers IC….repeat for 10 minutes, increasing reps each time down.

-Outside of the circle do 1 burpee, run 1 lap around the circle, then do 2 burpees, then run 2 laps around the circle…repeat for 10 minutes, increasing the burpees and laps by 1 each time.

-At the yield sign, do 3 jump squats, try to sprint to the first sign on the left (which is about half the distance than the No Parking sign), then do 3 Mountain Climbers IC, then sprint back…repeat for 5 minutes, always doing 3 reps of each exercise.

-Outside of the circle do 1 burpee, then run 1 lap around the circle, then do 2 burpees, then run 1 lap around the circle….repeat for 5 minutes, increasing the burpee count by 1 each time, but only running 1 lap each time

Mary: Heel Touches x21 IC

Numberama: 11

Namerama: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, Easy In, Waldo

Pledge and COT

Announcements: LQ at Dog & Duck on Saturday at 1800

Devo: Try to bring high energy to what you do, and if you stop, make sure to start again quickly so you don’t lose momentum.

Moleskin: I wanted to bring a high energy, no frills workout to the pax, and I think I accomplished my goal.  A rare Bedrock BC without much mumble chatter, as I think we were all too tired to talk much.  This was a workout to challenge yourself, as you got out of it what you put into it, and I think we all challenged ourselves well.  I asked everyone to keep moving, and I rarely saw anyone ‘taking a break’.  Nice work by all.