Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

In the land of the Country Club, the one-armed man will lead them

  • When: 20210410
  • QIC: Pretzel
  • The PAX: Fish & Chips, Show Me, Sakrete, Placebo, Motherboard, Sugar Mountain, Microwave, Muggsy, Threes Company, Pretzel


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Bedrock. Saturday, April 10. The one-armed man led a musically-accompanied workout, giving the PAX free reign to choose their own exercises if desired. Since I was fairly confined to core and lower body I wanted others to have the option of mixing in some upper body. A different exercise for each song, with a lap around the gravel parking lot when you need a break.

I can’t upload a picture so here are some wieners.

Conditions: Clear, 60. Great weather.

COP

SSH x 2

Umm…some other stuff. Probably Imperial Walkers. Maybe Don Quixotes. Likely Through-the-Tunnels.

The Thang

Teen Angst (What The World Needs Now) – Cracker

Squats

 

Super Bon Bon – Soul Coughing

LBCs OR Merkins

 

(Can’t You) Trip Like I Do – Filter/The Crystal Method

Overhead clap OR Overhead press

 

Resignation Superman – Big Head Todd and the Monsters

Low Plank

 

People Who Died – Jim Carroll Band

Heels to Heaven

 

Take The Time – Dream Theater

Lunges OR Curls

 

Slither – Velvet Revolver

Freddie Mercuries

 

Brothers Gonna Work It Out – Public Enemy

Big Boy Sit-Ups

 

Root Down – Beastie Boys

Pickle Pounders

 

Revelations – Audioslave

Calf Raises

 

Celebrity Skin – Hole

Tricep Extensions OR Sumo Squats

 

Final Tour de Sakrete 2

  • When: 20210407
  • QIC: Sakrete
  • The PAX: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave


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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: They don’t generally show up to the Shocker

COP:  OYO prior to 0500

The Thang:

Discuss the route for this week’s Shocker.  The running portion will be behind the shops immediately to the left coming out of the garage.  Right unto W 2nd S St, Right on S Cedar, Right on W Richardson and back to garage.

Mary: She’s off on Shocker days

Numberama: 13

Namerama: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave, Sakrete

Pledge and COT

Announcements: Sort of Quite on the home front right now

Devo: Grab a can of spray paint and cover up some of the “art work” at the top of the garage.

Moleskin:   The Shocker is the same every month.  Sometimes the route is different.  25 merkins and 25 LBC at the top of the garage.  Run across the top of the parking deck.  24 merkins and LBC.  Down the stairs.  23 merkins and LBC.  Run the route.  Once back at the parking garage 22 merkins and LBC.  Upstairs.  Rinse and Repeat decreasing numbers at each stop.  Grits started out hot and no one could catch him.  Dude is unreal.

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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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: 65

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Fall of Baghdad seismic 4/1

  • When: 20210401
  • QIC: Schrute
  • The PAX: Old Flame, Pretzel, Microwave, Flo, Milton, Fanny Pack, Space Cowboy, Smokey, and YHC


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f3 facebookWeather : warm 60 degrees

Warm Up: brief little baby arm circles and 20; four count side straddle hops

 

the Thang: a 1.2 mile run the long way around the block and back to AO to cinder block pile.

the WOD is The Fall of Baghdad

this is a Go Ruck Tribe challenge for the Month of March. YHC decided to bring it to Seismic for a tryout.

each PAX grabbed a block abs headed to back parking lot to circle up for

34 rounds (represents 34 killed in action during battle)

1 squat to thruster (1st Marine Division participated on combat)

3 Merkins (3rd Infantry Division participated in action)

5 four count Mountain Climbers (represents 5 coalition forces which participated in battle)

exercise was on your own

stopped for time and returned blocks  to end with a 1/2 mile run back to AO

Mary; 34 flutter kicks/10 WWI sit-ups/10 LBCs/4 merkins

 

Pretzel went on a run around AO during BC workout on DL

pledge announcements and COT

numberama 9

Q was very appreciative of PAX participating in workout

dont be a sick

 

The Anti-Hero

  • When: 20210309
  • QIC: Flo
  • The PAX: Lug Nuts (FNG), Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Microwave


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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:   37 degrees

FNGs:  Welcome Lug Nuts

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies, Imperial Walkers

The Thang:

20 Pickle Pounders, 20 Tire Jumps, 20 Chest Presses w/block, 20 Tricep Extensions, 20 Pull-ups, Run backwards around the tennis courts. Rinse and repeat until time is called.

Mary:  LBCs and Heel taps

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Samson was a man of great strength whom God used to fight against the enemies of his people. However, Samson was a bit of an anti-hero because he was selfish and had multiple character flaws. Two main ones led to his downfall:  pride and lust.

YHC challenged the PAX to guard their marriages, relationships and hearts from pride and lust as they are snares for all men.

Moleskin: First Q of 2021 for YHC. Running backwards is always a challenge as it works our lower body muscles in a different way. Additionally, YHC hates tire jumps and they are always tough. As Milton reminded me, I only had myself to blame.

Our FNG enjoyed himself and we look forward to having Lug Nuts back in the gloom with us soon.

 

Escalators Never Break

  • When: 20210225
  • QIC: Milton
  • The PAX: Space Cowboy, Microwave, Splinter, Fanny Pack


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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 and clear

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Hill Billy: 10 – IC

Little Baby Arm Circles (Forward): 10 – IC

Little Baby Arm Circles (Backward): 10 – IC

T-Claps: 10 – IC

Seal Claps: 10 – IC

Moroccan Night Club: 10 – IC

The Thang:

Escalator around the AO

Stop #1: 5 burpees – IC

Stop #2: 5 burpees – IC, 10 merkins – OQ

Stop #3: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ

Stop #4: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ

Stop #5: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ

Stop #6: 5 burpees – IC, 10 merkins – OQ, 20 leg lifts – OQ, 30 squats – OQ, 40 calf raises – OQ, 50 LBCs – OQ

Stop #7: 40 calf raises – OQ, 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #8: 30 squats – OQ, 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #9: 20 leg lifts – OQ, 10 merkins – OQ, 5 burpees – IC

Stop #10: 10 merkins – OQ, 5 burpees – IC

Stop #11: 5 burpees – IC

Mary:

Jane Fonda: 25 – OQ

100’s: 100 – IC

WWI Sit-up: 25 – OQ

Flutter Kick: 25 – IC

Numberama: 5

Namerama: Space Cowboy, Microwave, Splinter, Fanny Pack, Milton

Pledge and COT

Announcements: Volunteers needed for the P200

Devo: Take time to be still and enjoy your surroundings.

Moleskin:   replace with moleskin

Track Practice

  • When: 20210220
  • QIC: Waldo
  • The PAX: Sakrete, StringBean, LottaLove, Microwave, High Stick


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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…cold, but luckily dry

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track

The Thang:
We ran laps.  On the straightaways, you’d run as fast as you could, on the curves, you’d do the following:
Lap 1 – Cherry Pickers
Lap 2 – Lunge Walk
Lap 3 – Bear Crawl
Lap 4 – Run Backwards
Lap 5 – Sumo Squats
Lap 6 – Burpee Broad Jumps

Mary: Ray Charles x25 IC; LBCs x20 IC

Numberama: 6

Namerama: Sakrete, StringBean, LottaLove, Microwave, High Stick, Waldo

Pledge and COT

Announcements: Volunteers needed for P200

Devo: Bedrock Mantra…DBAD

Moleskin: This was the first time I’ve Q’d The Jones, so I wanted to utilize the track.  It was a pretty good workout, but those curves are really long when doing things like bear crawls and burpee broad jumps.

If you moved this workout to the shelter I would have been pissed Stalker to YHC

  • When: 20210213
  • QIC: Sakrete
  • The PAX: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni


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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: Cold and rainy to begin with moving to just cold.

FNGs: Did you just see the weather?  They ain’t coming out

COP:  TTT x 15 IC, LBAC forward and reverse x 15 IC, Hillbillies x 15 IC.

The Thang:

Line up on sidewalk around the circle @ the flag.  Reverse Indian Run (Lead man takes a lap around the circle while the remaining PAX sumo squat.  Once he makes it around to the back of the line the next man goes).

One mile run for time.  Once back at the flag circle back and find the six.

Set of 7s.  Squats and Calf Raises on Q.

Indian run to the picnic shelter closest to flag.  Set of 7s.  Dips and Carolina Dry Docks on Q.

Jail break to baseballs at the entrance.

Set of 7’s.  Incline and Decline merkins on Q.

Mosey to top parking lot by fire station.

Set of 7’s.  WW1 sit ups and LBCs.

Mosey to scoreboard at back of park.

Set of 7’s was audibled here for “time”

Mosey to whiffle ball field and line up on baseline

Set of 7’s.  Squats and Calf raises.  OYO.  After doing 1 squat bear crawl to the pitchers mound and lunge walk to other baseline then complete 6 calf raises.  Lunge walk to pitchers mound and bear crawl to other baseline.  Called audible for time about half way through.  Cut the field in half and completed set of 7’s at baseline and pitchers mound.

Indian run back to flag.

Mary: WW1 situps OYO until time.

Numberama:  8 

Namerama: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni, Sakrete

Pledge and COT

Announcements: Men’s hike being postponed to mid-late April.

Devo: Lets go have coffee and convo @ Starbucks.

Moleskin:   Upon arrival it was raining.  Had been all night and it was cold.  During warm ups YHC mentioned to Stalker that he had contemplated calling audible on entire workout and moving it to the shelter.  Immediatley Stalker said, “If you would have moved to the shelter I would have been pissed”.  I got up @ 530 in the cold and rain and came out here… make it worth it.  I hope I accomplished that task.  Good to see Snooki back on this side of town.  He had to catch an early morning flight from Monks Corner to make it on time.   If you notice part of the workout was adjusted due to “time”.  Yea that was because that particular set of 7s was absolutely brutal.  Time wasn’t the issue.  If you can’t do it don’t Q it.

In the preblast YHC urged for 100% participation at coffeteria.  We accomplished that-ish.  Zamboni couldn’t make coffee but Borland showed up to replace him.  Everyone else made it. Good conversations were had.

THUNDERSTRUCK TWICE AT THE TOTS

  • When: 20210204
  • QIC: Sakrete
  • The PAX: Peg(R), Microwave, Grits (R), Space Cowboy, Hospice (R), Milton, Flo


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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: Cold enough for Splinter to not be there and Space Cowboy to have on pants

FNGs: none today

COP:  TTT x 15 IC, LBAC forward and reverse x 15, Overhead clap x 15 IC, Moraccan night club x 15 IC

Thunderstruck plank merkins.  Turn on Thunderstruck by AC/DC.  Hold plank and everytime they say Thunder in the song execute a merkin.  If you break plank take a run to end of parking lot and back.  Back in the fight

The Thang:

Lunge walk to end of parking lot.  5 Burpees OYO.  Mosey to parking lot of senior center.  5 hand release merkins on Q.   Mosey to water fountain near bathrooms.  5 WW1 situps on Q. Mosey to corner of hand ball court.  5 Squats on Q.  Mosey back to the flag.

Increase same rotation but do 6 reps of each exercise.  Once back at flag increase to 7 reps of each.  Once back at flag continue going up on reps but the rotation OYO.  Report back to flag @ 0540.

Mary: Thunderstruck plank merkins AGAIN.

Numberama: 8

Namerama: Peg(R), Microwave, Grits (R), Space Cowboy, Hospice (R), Milton, Flo, Sakrete

Pledge and COT

Devo: YHC dropped some knowledge from my daily devotion.  However, its been so long since this Q I don’t remember what that knowledge was.

Moleskin:   Somehow Peg had never done Thunderstruck Plank merkins.  I made sure he has now.  Microwave and Milton joined the ranks of making it through the entire song without having to take a lap.  If I’m not mistaking Milton made it through both rounds.  It started out cold.  So much so that Space Cowboy wore long pants and a hoodie.  He shed those layers quickly though.

Tennis Court Beatdown

  • When: 20210128
  • QIC: Waldo
  • The PAX: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, Milton


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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: Cool, breezy, and with light rain near the end of the workout

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC forward & backward OYO; Slow mosey around the armory building into the tennis court

The Thang:
-Pax circle around the tennis net…side shuffle to the right around the net, then to the left, changing direction on Q.
-Set of 11s – Squat jumps on one side; high knees IC on the other side; sprint each way between stations.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Circle around the tennis net and side shuffle on Q again.
-Set of 11s – Squats on one side; Merkins on the other side; Burpee broad-jump from squat station to merkin station; spring back after merkins.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Side shuffle on Q around the tennis net again.
-Squat jumps x5 OYO, then sprint to other side of court and back.  Repeat until Q says to stop.
-Return to flag

Mary: LBCs x20 IC; Ray Charles x20 IC; Flutter Kicks x20 IC; LBCs x20 IC

Numberama: 9

Namerama: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, Milton, Waldo

Pledge and COT

Announcements: February Q sheet is up.  Convergence at the Ditch on Saturday.

Devo: Try to keep learning.  Learn new skills and new things.  Learn more about the things you think you know well.

Moleskin: I rarely Q outside of Bedrock, but Microwave asked for some help at Seismic, so I was happy to help out.  I hadn’t worked out at Doty in a while, so I decided to keep it simple and do a cardio/leg beatdown in one small location.  Running around town is a good workout, but you can also do cardio in a small space with the right exercises.  I tried to keep everyone moving and keep the heartrates high.  The mumble chatter got lighter as we went along, so I think I succeeded.  It was great to finally lead the #tipofthespear.