Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

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.

Something Died at Bedrock

  • When: 20210814
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three's Company, Muggsy


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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, summer morning

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; Imperial Walkers x15 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.
-Mosey to big pavilion.
-Right leg step up x15 on Q; Left leg step up x15 on Q; Dips x10 on Q
-Mosey back to the flag.

Mary: Heel Taps x20 IC; LBCs x25 IC

Numberama: 9

Namerama: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three’s Company, Muggsy, Waldo

Pledge and COT

Announcements: SpeedForNeed on September 25.

Devo: It’s ok to not know something.  It’s ok not to have an opinion on a topic you aren’t familiar with.  By all means, get educated on things you want to know about.  But nobody is an expert on everything.

Moleskin: I recycled a workout I had done back in March 2020, and it seemed to get good reviews….except for whatever died near the whiffle ball field, which created a major stench in the air while we spent our time in that part of the park.  It was great to have Three’s Company back in the gloom, and the 2nd F at Starbucks after the workout was excellent.

Five-Card Stud

  • When: 20210710
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Chum, Pretzel, Fish n Chips, Bangers, Microwave, Flanders, Defib, Horshack


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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: Typical summer morning…warm and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward & Backward OYO; Slow mosey around dirt parking lot

The Thang:
-Grab a Cinderblock and gather at the flag.
-I dealt one playing card to each person (with FNC & Bangers sharing a card, along with Placebo and myself sharing a card, due to #s).  We then arranged ourselves in the order of those cards.  I gathered up the cards, shuffled a whole deck, and placed that deck on the ground in the traffic circle.
-Beginning with the person with the low-card (in this case, Microwave), each man would bear crawl around the traffic circle, taking a card as they finished (which is the first card of their five-card stud poker hand, hidden from the rest of the pax).  As that person began his bear crawl, he’d call out an exercise for the pax to do (can be with or without a block).
-Once everyone did their bear crawl and got their first card, we gathered at the entrance to the traffic circle and did a jailbreak to the lightpost on the right and back.
-Repeated the process of going around the traffic circle one-at-a-time to get a card, but this time, instead of bear crawling, we did lunge walks.  Again, each person called out an exercise for the pax to do while he went around the circle. (after that process, everyone had two cards)
-Due to time, on the third round around the circle, we did it in groups of 4 or so men, going around the circle doing burpee broad jumps.
-Another audible called…on the fourth go-around, we all went at the same time, doing sumo squats, and we each grabbed our final two cards.  Making a five-card poker hand.
-Time to play a hand of poker.  Beginning with Microwave, we went in turn, with each person deciding whether they wanted to stay in the hand or fold.  If you stay in the hand and win, you do 5 burpees.  If you fold, you do 10 burpees.  If you stay in the hand and lose, you do 15 burpees.  And if you fold, but had a hand that would have beaten the winner, you have to do 20 burpees for being a coward.  I believe 6 or so people stayed in the hand (and none of the folded hands would have won).  Placebo (and I as his partner) were the winners w/ 2 pair.
-Backward bear crawl around the traffic circle as a group.
-Stow blocks

Mary: Reverse figure four crunch x10 on Q, each leg; Heel Touches x25 IC; LBCs x25 IC

Numberama: 12

Namerama: Easy In, Mayhem, Placebo, Chum, Pretzel, Fish n Chips, Bangers, Microwave, Flanders, Defib, Horshack, Waldo

Pledge and COT

Announcements: Talk to Hot Spot if you’re interested in being in the Sheepdog program.

Devo: In life, you can’t always control the cards you are dealt, but it is up to you to play them as well as you can.  And sometimes you have to regroup and fight another day.

Moleskin: I’ve wanted to do a poker-themed workout for a while now, but hadn’t been able to figure out the best way to do it.  I’m not sure this was the best way, but I thought it went pretty well.  I liked keeping the group in one general location for the whole hour, which led to plenty of good mumble-chatter.  I may bring this one back someday, with some modifications.

A Tabata for legs

  • When: 20210701
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Peaches, 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: Typical summer morning…warm and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x10 IC; SSH x15 IC; Mountain Climbers x10 IC; SSH x10 IC; Slow mosey around dirt parking lot

The Thang:
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Squats.
-Mosey to the bridge, Tabata #2 – Calf Raises.
-Mosey to the far parking lot, Tabata #3 – Squat Jumps.
-Mosey to the tall wall, Tabata #4 – People’s Chair
-Mosey to whiffle ball field, Tabata #5 – Lt. Dans
-Mosey to smaller pavilion, Tabata #6 – Step ups
-Mosey back to flag

Mary: Got to the flag at exactly 0545…no time for Mary.

Numberama: 6

Namerama: Easy In, Mayhem, Placebo, Peaches, Chum, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  Return of the Ball of Man at the end of workouts.

Devo: Put the same effort into preparation and execution, no matter the size of the crowd.  If you’re a Q, prepare and execute at a high level, whether you expect 3 or 25 pax at the workout.

Moleskin: A Tabata is always a solid workout, especially in humid conditions.  So I decided on a leg-heavy workout today, and timed it out perfectly to hit all of the exercises I wanted to get done.  A great time as always at Bedrock.

Gotta love a nicely maintained landing strip

  • When: 20210428
  • QIC: Pretzel
  • The PAX: Woody, Cold Cut, Microwave, Placebo, Pretzel, Major Dad


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Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to Oak View Way (the long way, roughly .8 miles) to keep the group together. Once there, the PAX discovered that YHC had already been hard at work, placing 12 glowsticks along the curb at roughly 40-foot intervals. One of the PAX noted it looked like a landing strip. At the first glowstick, Partner 1 ran to the second glowstick and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third glowstick and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach the last glowstick. Return to the first glowstick the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo

Three’s Company’s Bedrock Q Debut

  • When: 20210506
  • QIC: Waldo (Three's Company as Co-Q)
  • The PAX: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger


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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-60s & Muggy

FNGs: None

COP: SSHs x14 IC; TTT x10 IC; Don Quixotes x10 IC; LBAC x15 IC (forward & backward); Overhead Claps x15 IC; Merkins x10 IC; Squats x20 on Q

The Thang:
-Grab one block, meet by the entrance to the dirt parking lot and partner up.
-Lap 1: One partner does 10 burpees while partner farmer carries two blocks.  After the burpees, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 2: One partner does 20 merkins while partner cusacks one block.  After the merkins, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 3: One partner does 10 lawnmowers w/ each arm while partner lunge walks.  After the lawnmowers, run and catch up w/ partner (carrying your block) and switch roles.  Repeat until lap is complete.
-Rinse and repeat the three laps again.
-Run around dirt parking lot without blocks and the mosey to the baseballs in front of the park.
-Spider-man merkins; Everyone holds plank, and one by one, each Pax does 5 spider-man merkins
-Mosey back to the flag and stow blocks.

Mary: No time for Mary today

Numberama: 10

Namerama: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger, Three’s Company, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Microwave will be Qing

Devo: Reach out to a brother when you are in need…don’t hold everything inside.

Moleskin: I had seen Three’s Company around so much, that I never realized that he hadn’t ever become a full fledged Q.  He had come up with workouts in the past when there was no Q present at an AO, but had never planned a workout at F3 yet.  He decided to pick up the co-Q for today and he came up with a great one.  He’s definitely Q ready, and I’m excited to see what he can do around the region.  Thanks for stepping up Three’s Company, and great job by the Pax today.

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

Caffeine, weapons, booze and drugs

  • When: 20210420
  • QIC: Pretzel
  • The PAX: Grits, Microwave, Placebo, Jingles, Flo, Hospice, cannoli, Goose, Hot Spot, Old Flame, High Stick, Stalker, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Muscadine, Pretzel


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Nineteen dudes did some window shopping along Richardson Square at Seismic on Tuesday, April 20. Turns out there’s a lot of ways you can get into carious kinds of trouble along our picturesque Little Main. What’s your poison? Caffeine? Pills? Alcohol? Axes? You can have it all. Here’s how it all went down.

Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to the square to keep the group together. Once there, at the first street light by Cuppa Manna, Partner 1 ran to the second street light and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third street light and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach Guerin’s Pharmacy for a total of 13 street lights. Return to Cuppa Manna the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO for 2.5 minutes of Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo