Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Cardiac Day….of course it’s raining

  • When: 20200917
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble


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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: Rainy, muggy, moist.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 10

Namerama: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Food drive w/ St. Paul’s on October 10.  Ruck for Hunger on November 21.

Devo:  Allow yourself to do stupid stuff, like working out in the rain.  But understand when it is time to stop doing stupid stuff…so no need to stand in the rain for a long time listening to a long-winded devo.

Moleskin: In typical Cardiac fashion, it had rained most of the night leading up to the workout…and just as we were about to start, it started raining again.  The mumble chatter was great, as always.  Also, shout-out to Double Trouble for bringing the flag and joining us for part of the warm-up, despite having surgery scheduled today.

Incomplete 21s and 11s

  • When: 20200505
  • QIC: Waldo
  • The PAX: Easy In, Fish N Chips, Mad Dog, Mayhem, Splinter, Opie (FNG), Belding, Phiona, Chum, Sakrete


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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: 70 degrees and a bit muggy

FNGs: Opie (Josh Elswick)

COP: SSH x20 IC; TTT x10 IC; SSH x15 IC; Mountain Climbers x15 IC;  LBAC forward x10 IC; LBAC backward x10 IC; SSH x10 IC

The Thang:
-Run around the parking lot a couple of times at your own pace.
-Blackjack (21s) – Start on one side of parking lot, do 20 LBCs, run to other side, do 1 Merkin, run back.  Repeat, but decrease the LBCs by 1 each time, and increase Merkins by 1.
-At 0530, stopped the 21s (I’m not sure anybody completed it)
-11s – Start on one side of parking lot, do 10 Bobby Hurleys, run to the other side, do 1 squat, lunge walk balk.  Repeat, but decrease the Bobby Hurleys by 1 each time, and increase the squats by 1.
-Ran out of time to complete the 11s…

Mary: LBC 47x IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Mad Dog, Mayhem, Splinter, Opie (FNG), Belding, Phiona, Chum, Sakrete, Waldo

Pledge and COT

Announcements: Rotating Saturday workouts will be hosted by Bedrock this week.  0600.  Wescott Park will hopefully be open again starting on May 11.

Devo: Humans are good at adapting…continue to be prepared to adapt this year, as we’ve done so much earlier so far in 2020.

Moleskin: It was great to get back in the gloom after being shut down for a few weeks.  Even though the Marshall’s parking lot isn’t as nice as the Country Club, we were still able to get a good workout in…The mumble chatter was strong, and it was great to have the fellowship that the gloom provides.