Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Impromptu Maximum Destruction

  • When: 20211123
  • QIC: Wreck-It Ralph
  • The PAX: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, 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: 42. Cold, breezy.

FNGs: nope.

COP:  Grab blocks, Squat Presses through the 5 Principles. If you’re getting up to work out at 0500, you should know why.

The Thang:

In Teams of 2-

300 Curls for the Girls

300 OH Press

100 WWII sit-ups.

One HIM does the work, the other takes a lap around the gravel lot.

Once all groups had completed, a PAX calls his least favorite exercise and moseys to the No Parking sign and back.

Some exercises included- heel taps, squat thrusters, burpees, OH Presses, WWI sit-ups. I’m sure I missed at least 1 other.

Mary: Sally. Led by Mayhem. She’s a total B.

Numberama: 8

Namerama: Fish n Chips, Repo, Old D, Swamp Fox, Mayhem, Easy In, Placebo, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for hunger coming up- look for updates on Facebook. Holiday party coming up.

Devo: Leave no man behind, but leave no man where you found him. Check-in on your brothers. Blood, and friends. The holidays can be hard, and you never know what’s going on with people. A 30 second phone call can make all the difference in someone’s world. Don’t be a dick. You can afford some grace.

Moleskin:   That one felt good. It was cold, but we managed to keep moving the entire time.

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.

The Snips Merry-Go-Round

  • When: 20210923
  • QIC: Waldo (Snips as Co-Q)
  • The PAX: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three's Company, Chum


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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 60s, clear, perfect (though with some standing water from all the rain earlier in the week

FNGs: None

COP: SSH x15 IC; Don Quixote x15 IC; LBAC x15 IC forward & backward; Overhead Claps x15 IC; TTT x15 IC

The Thang:
-Indian run to the whiffle ball field, going the long way around.
-Split into 5 groups.  4 of the groups will start at a different base while the 5th group starts as the runners.
-The pax that are running will take one lap around the field, while they are doing that, the pax at home plate are doing flutter kicks, the pax at 1st base are doing burpees, the pax at 2nd base are doing LBCs, and the pax at 3rd base are doing merkins.
-Once the runners complete their lap, everyone rotates…the runners go to home, home goes to 1st base, 1st base goes to 2nd, 2nd base goes to 3rd, and the men at 3rd base become the runners.  Continue this rotation until around 5:35.
-Mosey back to the flag.

Mary: LBC x30 IC; WWI situps x20 on Q; American Hammers x10 IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three’s Company, Chum, Snips, Waldo

Pledge and COT

Announcements: Saturday workout is at Fault Line.

Devo: Taking on a new leadership role can be scary.  Yes, you may make some mistakes, but if people were encouraging you to take on that role, then they have faith in your ability to do it…but if you wait until you personally feel like you are ready, you may never make the leap.  So sometimes you have to take the risk and go out and lead before you feel like you are ready.

Moleskin: It’s always exciting when somebody steps up to co-Q for the first time.  Snips has been a regular at Bedrock since December, and finally took the leap to lead for the first time this morning.  He had to deal with the first co-Q jitters, the classic Fish N Chips stalling tactics, and some solid mumble chatter, but he handled all of that well and led us through a good workout.  I look forward to what he’ll bring to the Q table going forward.

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

Friday Creamer

  • When: 20210827
  • QIC: Schrute
  • The PAX: Pretzel, Old D, Schrute


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Weather ; humidity high 77 degrees

 

warmup: waiting for 5am start

the Thang:

pretzel trained for Ironman upcoming and Schrute with Old D for a 5K

 

COT safe distance

 

Sunday Creamer

  • When: 20210425
  • QIC: Schrute
  • The PAX: Stalker, Canoli, Spce Cowboy, Placebo, Pretzel, Schrute, Old D, Repo, Jedi


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Weather was perfect in the high 50s light breeze on the parkway

 

warm up waiting fir 5am start

the Thang

Stalker and Cannoli rode bikes. Old D and Schrute ran 4 mile bridge route. Space Cowboy was quick 5k and off to church and Repo took the scenic path around to Starbucks . Pretzel and Placebo ran their own routes  Jedi ran a 5 mile route past the bridge to the light and backf3 facebook