Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

All Over The Map

  • When: 20200519
  • QIC: Pretzel
  • The PAX: Defib, High Stick, Gypsy, Splinter, Mayhem, Waldo, Placebo, Sakrete, Belsing, Grits, Repo, Manana, Fish and Chips, Chum, EZ In, Pretzel


by Leave a Comment

At Bedrock Tuesday we were all over the map. It was a hodge podge, a sampler platter, a dog’s breakfast, it was a little of this and a little of that. It was largely unplanned but the standard was upheld and a good time was had by all.

Conditions: Upper 60s, clear and humid.

COP

SSH x2

mtn climber x 10

through the tunnel x10

Don Quixote x10

LBACs

 

The Thang

A short mosey to the bridge for merkins, Derkins, dips and merkin/dry docks. Another short mosey to the entrance for step-ups, squats, Hungarian split squats and one-legged squats. Another short mosey to the top of the parking lot for a couple of sprintS around the lot. Another short mosey to the backside where we did some bear crawls and crab walks. Another short mosey to the turf diamond for a bear crawl trip around the bases. Return to the flag for Mary.

Tectonic Backblast, May 13 Edition

  • When: 20200513
  • QIC: Pretzel
  • The PAX: Peg, Major Dad, Microwave, Schrute, Beaver, Placebo, Woody, AC/DC, Cold Cut, Pretzel


by Leave a Comment

I like a catchy title but I was coming up with nothing today, so there you go. Ten men gathered under the clear skies of The Ponds for 45 minutes of fun around the flag and the triangle. A good time was had by all.

Conditions: 50s, clear. Really nice.

COP

SSH x2 IC

TTT x 10 IC

Imperial Walker x 10 IC

LBACs fwd and back while the Q explains the workout of the day.

The Thang

Super 15: merkins and LBCs.

Mosey to the triangle for a deconstructed Cannoli Flame. Start at the first corner with 10 burpees. Run to the next corner for 20 LBCs. Run to the next corner for 30 merkins. Run to the next corner for 40 squats. Run to the next corner for 50 flutter kicks. Run to the next corner for 40 squats. Etc., until Q calls time.

Return to the flag for some PAX choice exercises to close out the morning.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man

Devo: Perspective.

Block battle

  • When: 20200317
  • QIC: Cheetah
  • The PAX: Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb


by Leave a Comment

Intro: We had a visiting PAX from Greensboro. He will be moving down this way in the coming months, but for now, he’s gets to feel the joy of a Cheetah Q.

Weather: Hot

FNGs: None

COP:

SSH x15 IC

TTT x10 IC

THANG: Grab a block and go across the road to the field. Line the blocks up (alternate between blocks standing up and laying down). Split in two team and stand roughly 40 yards apart.

For 5 minutes PAX did 10 reps on an exercise. Then they would run over to the blocks and flip them up or down depending on the team. Losing team does 10 burpees.

Exercises were: Merkins, Squats, Flutterkicks

Return blocks and get on your 6.

MARY:

American Hammers x20 IC

Flutterkicks x20 IC

Numberama 10

Namerama: Cheetah, Masterload, Wingnut, Creeper, Spaceballs, Motherboard, Brandy, Placebo, Pink Slip, Green Thumb

Pledge Prayer Announcement

Moleskin:

Brandy enjoyed the workout and we look forward to seeing him back out.

 

Country Club Amenities

  • When: 20200314
  • QIC: Waldo
  • The PAX: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Around 60 degrees, very comfortable

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward x12 IC & backward x12 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.
-Circled around the pitcher’s mound for a round of Howling Monkeys (everyone in monkey humper position, with each pax taking a turn doing 10 monkey humpers IC while everyone stays in position).
-Mosey back to the flag.

Mary: LBCs x50 IC

Numberama: 11

Namerama: Easy In, Chum, Silver Bullet, Shawshank, Microwave, Repo, Mayhem, Major Dad (Respect), Placebo (Respect), Pretzel, Waldo

Pledge and COT

Announcements: Easter workout on April 11 at Doty Park; Major Dad passed along F3Nation’s guidance regarding the Coronavirus.

Devo: Life can change quickly…don’t ever get too comfortable, be ready to adapt.

Moleskin: It was Bedrock’s turn to host the rotating Saturday workout, and I wanted to be a good host.  We had 4 guys who had never worked out at the Country Club, so I wanted to give them a tour of many of the popular amenities…which include the wall and the wiffle ball field.  Was fun to have a good mix of Bedrock regulars, frequents guests, and newcomers.  Great turnout at coffeeteria afterwards as well, which leads to some great 2nd F.

Two Friends Visited Tectonic

  • When: 20200224
  • QIC: Flo
  • The PAX: Rosco, Microwave, Cold Cut, Major Dad (R), Woody, Placebo (R), AC DC


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  54 degrees

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

10 Blockees

Not only was YHC visiting Tectonic today, I brought my old friend Dora.

Partner up for DORA:

  • 100 Merkins on the Block, 200 OH Presses, 300 Squats with the Block
  • One man does the exercises while the partner runs around the farmhouse
  • Flapjack and keep a cumulative count

Usain Bolt

Mary:  WWI Sit-Ups, Peter Parkers, WWII Sit-Ups, Pickle Pounders, Pretzel Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: Core Values are critical for any organization. YHC challenged the PAX to identify Core Values for the family, discuss them and write them down. Core values provide a guide and a straight path to return to when we are tempted to go off course.

Moleskin: No armadillos were sited today, but their holes were certainly evident on the way to and from the block pile. Good push by all the fellas today.

InQdence

  • When: 20200130
  • QIC: Mom Swap
  • The PAX: Cheetah, Shock Top, Zamboni, Motherboard, Roach, Wingnut, Spaceballs, Placebo, Ro Sham Beau, Hard Drive, Pink Slip, Creeper, Green Thumb, Spooky, Masterload


by Leave a Comment

Intro: When Mom Swap comes to Q, expect some laughs and good mumble chatter.

Weather: Nice

FNGs None

COP:

TTT, Don Quixote, LBAC (forwards and backwards) x 15 IC

THANG: Mom Swap’s Card Game

PAX are dealt cards. When one PAX reveals his card, Mom Swap uses his cards (Jack – Joker) as a multiplier.

Jack is 2, Queen is 3, King is 4, Ace is 5, Joker is 6

The number the PAX shows also determined the exercise.

#2: Curls, Burpees, Scissor kicks, Shoulder Taps

#3 LBCs, Genuines, Derkins, Squat to OHP

#4 Merkins, Incline Merkins, Damn It’s, Kettle Bell

#5 Tricep Dip, Squats, Elf on the Shelf, Bent Over Row

#6 Lulus, Box Cutters, Half Curls, Step Ups

#7 Chest Press, Flutterkicks, Front Raises, Lunges

#8 OHP, Up and Over, Flutterkicks, Pull Throughs,

#9 Up and Over, Plank, Calf Raises, X and Os

#10 Lawn Mower, WW1 Sit-ups, Weighted LBCs, Tricep Extensions

MARY: No time

Numberama: 16

Namerama: Mom Swap, Cheetah, Shock Top, Zamboni, Motherboard, Roach, Wingnut, Spaceballs, Placebo, Ro Sham Beau, Hard Drive, Pink Slip, Creeper, Green Thumb, Spooky, Masterload

Pledge Prayer Announcement

Moleskin: Mom Swap has a knack  of counting inQdence where something normally done one way he’ll  try it the other. After a good laugh we get right back on track.

 

Bocce Blue Balls

  • When: 20200128
  • QIC: Cheetah
  • The PAX: Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload


by Leave a Comment

INTRO: YHC played Bocce ball at the convergence party. Then the idea came about. And here we go!

Weather: Nice and cool

FNGs: None

COP:

SSH x15 IC

TTT x15 IC

THANG: Bocce Ball

4 guys run and roll a bocce ball (4 colors) at a little white ball that was tossed a moment before. Closest color to the white ball determines the category. YHC had a list of exercises to complete when the category was rolled.

Red: Chest Press, Merkins, Derkins, Bent Over Row, OHP, Carolina Dry Dock

Blue: Squats, Lunges, Calf Raises, Step UPS, Lt. Dans, Mtn Climbers

Green: Curls, Tricep Extension, Farmers Carry/Over head claps, Lawn Mowers, Genuines, Dips

Yellow: WW1 Sit-ups, Box Cutters, American Hammers, Heel Touches, Iron Crosses, Damn It’s

MARY: American Hammers till time was up.

Numberama:14

Namerama:Cheetah, Zamboni, Green Thumb, Mom Swap, Motherboard, Pink Slip, Shock Top, Placebo, Mega Block, Gypsy, Wingnut, Creeper, Spaceballs, Masterload

Pledge Prayer Announcement

MOLESKIN: The balls came up blue several times. Legs were hit heavy especially 90 calf raises in cadence. The PAX felt that one throughout the week😈

DORA DORA no Explora

  • When: 20200107
  • QIC: Cheetah
  • The PAX: Gypsy, Mega Block, Creeper, Masterload, Motherboard, Placebo, Pink Slip


by Leave a Comment

Intro: Mom Swap messaged me asking if there would be any legs during this workout as he wanted to come out. So being the nice (cruel) minded person that I am, I said there’d be no legs.

Weather: Cool

FNGs: None

COP: TTT and Imperial Walkers x 10 IC

THANG: DORA

No running, just switching exercises with partner.

Merkins 300 as a team. When one person is on Merkins, the other does 30 curls. Continue a swapping once the 30 curls are done.

OHP 300 as a team. 30 Dips on the wall for the man not doing the OHP. Swap

Bent Over Row 300 as a team. 30 Chest Press for the other guy. Swap.

MARY:

Planking shoulder taps x15 IC

Combo of a WW1 and an Iron Cross, slow 4 count x7 (time expired)

Numberama: 8

Namerama: Cheetah, Motherboard, Pink Slip, Placebo, Masterload, Creeper, Gypsy, Mega Block

Pledge Prayer Announcement

MOLESKIN: Although he wasn’t there, Mom Swap was missed in not 🖕🏼 Way but several different ways by the PAX. They really can’t wait for his return to the gloom.

 

Three Men and a Baby

  • When: 20191227
  • QIC: Flo
  • The PAX: Grits, Placebo, Bob the Builder


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  63 degrees

FNGs:  None

COP: SSH, LBAC, Don Quiote, Calf Raises

The Thang:

Mosey around The Ponds with multiple stops for PT. Exercises included: Prisoner Squats, Merkins, Jane Fonda, One-Legged Jane Fondas, Big Boy Sit-Ups, Flutter Kicks, Scorpions, and Plank

Mary:  Jane Fonda, One-Legged Jane Fonda, Big Boy Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: YHC was the only man present who did not demand respect. The PAX present wanted it noted for all the young whippersnappers out there that they got up took care of business at 0500. Several jokes were made about this (none by YHC as I was outnumbered three to one). Placebo offered that YCH was running “PT at the senior center.”

Tommy Henry – The December Running of The Hero

  • When: 20191217
  • QIC: Milton
  • The PAX: Fanny Pack, Microwave, Space Cowboy, Placebo, Pretzel, Smokey, Muscadine, Show Me, Dockers, Freeloader, Bob the Builder, Underhand


by Leave a Comment

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: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – IC

Merkins – 20 – OQ

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor Underhand (Tommy Henry). Tommy was a husband, a father, a teacher and an F3 brother. Tommy fought hard until the end, and will leave a legacy that his family can be proud of. He will be missed by those who knew him, and respected by those that did not have the opportunity to meet him.  

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Microwave, Space Cowboy, Placebo, Pretzel, Smokey, Muscadine, Show Me, Dockers, Freeloader, Bob the Builder, Underhand

Announcements: Annual S@%$ Show sometime in December. Anniversary sometime in January. Muscadine had a lot to say, but not a lot of details about it.

COT

Devo: Live every day to the fullest. You never know when the Lord will call you home. 

Moleskin: Make sure your affairs are in order. If you don’t have a will contact Dockers. He volunteered to handle it for everyone.