Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Enough with the Catch Me If You Can

  • When: 20200218
  • QIC: Flo
  • The PAX: Defib, Fish and Chips, Streaker, Splinter, High Stick, Waldo, Sakrete, Robinwood, Sugar Mountain, Flanders, Yo Adrian (R), Prius (R), Mayhem, Easy In


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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:  49 degrees

FNGs:  None

COP:

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

The Thang:

Catch Me If You Can: Partner up. One man does five burpees while the other runs backwards. When the burpees are done, that man runs to catch his partner. Flapjack. Keep running until you reach the end of the parking lot.

A little PT to catch our breath: Flutter Kicks, Offset Merkins, Calf Raises

Head to the Wiffle Ball field

Catch Me If You Can: This time, bear crawl forward and backward instead of running. The exercise is five Merkins.

Catch Me If You Can: This time, partner one is military crawling, while partner 2 does LBCs. When done with LBCs, that man crab walks to catch his partner.

Mary:  WWII Sit-Ups, Other exercise that I now can’t remember but that were guaranteed to give every PAX shredded abs

Numberama, Namerama, Announcements, Pledge, COT

Devo: Used the book of Nehemiah as a reference to discuss the need for complete restoration in our lives. The Israelites rebuilt the wall around Jerusalem after returning from exile, but they still needed spiritual revival. We focus a lot of energy and time on the tangible items in our lives, but don’t neglect the spiritual which is vital!

Moleskin: Always a good time at the CC. It really is one of YHCs favorite venues. The PAX always provide a hardy welcome. The mumble chatter was present and the PAX complained sufficiently during the workout.

Mad Dog’s Big Red Block Party

  • When: 20200206
  • QIC: Waldo (Mad Dog as Co-Q)
  • The PAX: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG)


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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: Booster Seat (Will Long)

COP: TTT x10 IC; LBAC x15 IC (forward and backward)

The Thang:
-Grab a block and meet near the yield sign.
-Partner up for a double dora.
-Double Dora – 100 Chest Presses; 200 Curls for the Girls; 300 Squats w/ the Block; 300 Chest Presses; 200 Tricep Rows; 100 Squats w/ the Block (one partner is doing the exercises, the other is running around the dirt parking lot, then swapping places)

Mary: Tricep Extensions x20 on Q; LBCs x50 on Q; Tricep Extensions x20 on Q; LBCs x40 on Q; LBCs x30 on Q; Heel Taps (aka Ray Charles) x16 IC

Numberama: 13

Namerama: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG), Mad Dog, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Need volunteers for P200

Devo: Read Ecclesiastes 4:12; Let’s remember to encourage and support each other and our families.  Don’t do it alon, reach out to each other and always look to God.

Moleskin: This was all Mad Dog.  The Q spot was open for today, so on Tuesday when I Q’d, I asked for a volunteer to Q today, and Mad Dog stepped up right away to pick up his 2nd co-Q.  He designed this beat-down and handled everything other than this backblast.  As soon as he can knock out Q School, he’ll be good to go, and he already knows how to come up with a good quality workout.  Special welcome to Rocking Chair from F3 Lexington, who not only showed up to workout while on a work trip, but also brought out an FNG.  So welcome Booster Seat (Will Long), who lives in Summerville, and will hopefully be making more appearances in the gloom.

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter


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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: Below freezing

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.

Squating around the Country Club

  • When: 20191210
  • QIC: High Stick
  • The PAX: Fish N Chips, Repo, Streaker, Mayhem, Sakrete, Rabbit Ears, Swinger, Chum, Easy In, Prius (R), Mad Dog, Waldo


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Warm-up

SSH

TTT

Don Quixote

Imperial Walkers

 

Thang

Mosey around parking lot

15 Squats OQ

15 WWI Sit-ups OQ

 

Mosey to bridge

15 Toe Taps IC

15 Tricep Dips OQ

15 WWI Sit-ups OQ

 

Mosey to Upper Parking Lot

10 Runner Squats Each Leg OQ

15 WWI Sit-ups OQ

Jail Break to other side of parking lot

10 Skater Squats Each Leg OQ

15 WWI Sit-ups OQ

 

Mosey to the Big Wall at Entrance

Broke up into three groups. 

One group completes 10 Merkins, runs to Dorchester Rd and back, completes 10 merkins. 

Other two groups are in Peoples Chair. Each group does one round

10 Step ups each leg OYO

 

Mosey to Whiffle Ball field

Home to First – Side Lunge & 15 WWI Sit-ups OQ

First to Second – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ

Second to Third – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ

Third to Home – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ, 10 Squats OQ

 

Mosey Back to Flag

 

Mary

American Hammer IC

LBC OQ (PAX choice – Sakrete)

Pickle Pounders IC (Lead by Chum)

 

Numberama, Namerama, Announcements, Pledge, Prayer

Burning Calories

  • When: 20191226
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG)


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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: Comfortably cool

FNGs: Jalopy (Michael Zorn)

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Partner up at the entrance to the dirt parking lot.  Partner A runs around the parking lot, while that is happening, Partner B does burpee broad jumps.  Once Partner A catches up to Partner B, then Partner B runs around the parking lot and Partner A does burpee broad jumps.  Continue until your group makes it all the way around the parking lot w/ burpee broad jumps.
-Repeat the above, but replace the burpee broad jumps with sumo squats.
-Back at the entrance to the circle by the flag, do 5 burpees, then take 1 lap around the circle…then do 4 burpees, and take 2 laps…then 3 burpees, 3 laps…2 burpees, 4 laps…1 burpee, 5 laps.
-Usain Bolt time…at the entrance to the circle, exercise is called out by each pax and while he runs to the lightpost on the right and back, the rest of the pax do that exercise.  The exercises called included flutter kicks, makhtar n’diayes, WW1 Situps, mountain climbers, SSHs, and Bobby Hurleys.

Mary: LBCs x30 IC; Heel Touches x30 IC; LBCs x30 IC

Numberama: 6

Namerama: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG), Waldo

Pledge and COT

Announcements: Anniversary Party at the Ponds on Jan. 25.

Devo: It’s easy to make bad decisions this time of year, but it’s not too late to make up for those decisions.

Moleskin: Speaking of making bad decisions, after eating pretty poorly for the last week, I figured we needed a good cardio workout.  I think that we accomplished that.  Shout out to Prius for bringing out an FNG to the gloom…welcome Jalopy!

Declining Numbers

  • When: 20191212
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Sakrete, Splinter, Chum, Flanders, Mad Dog, Show Me, Mayhem, Defib


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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, a little breezy at times…pretty cold, but I made sure that we all got warmed up.

FNGs: None

COP: SSH x40 IC; TTT x10 IC; SSH x30 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC (forward & backward x10 IC); SSH x11 IC

The Thang:
Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO
-Dips x10 on Q
-Step-ups x10 each leg OYO
-Dips x5 on Q
-Step-ups x5 each leg OYO

Mosey to the wiffle ball field:
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Carolina Dry Docks.
-Station 4 was 4-count Flutter Kicks.
-Do 15 reps of each exercise, moving from station to station using the movements below.
-Burpee Broad Jumps to move from Station 1 to 2.
-Sumo Squats to move from Station 2 to 3.
-Bear Crawl to move from Station 3 to 4.
-Crab Walk to move from Station 4 to 1.
-Repeat, doing 10 reps of each exercise…then repeat again, doing 5 reps of each exercise.

Mosey back to the flag

Mary: LBCs x40 IC; Flutter Kicks x5 IC; LBCs x40 IC

Numberama: 11

Namerama: Prius (Respect), Easy In, Sakrete, Splinter, Chum, Flanders, Mad Dog, Show Me, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Christmas Party tonight (Dec. 12) @ Oak Road

Devo: Momentum is powerful, in both directions.  If you decrease your effort each time you do something, you’ll eventually stop doing that thing.

Moleskin: I whined about declining numbers at my workouts on my preblast, and was happy to see a good turnout for this one.  But in tribute to declining numbers, we did a declining number of reps for most of the exercises today.  The mumble chatter was strong for this one, but I know I’m doing a good job whenever Chum starts calling me a certain name while we are still in our warmup.

Mad Dog Co-Q

  • When: 20190926
  • QIC: Sakrete w/ Mad Dog as Co-Q
  • The PAX: Manana, Gypsy, Stalker (R), Waldo, Easy In, Mayhem, Chum, Yo Adrian (R), Prius (R), The Colonel (R), Defib,


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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: 74 degrees and humid.

FNGs: None today.

COP:  15 TTT IC; 15 IMPERIAL WALKERS IC; 15 LBAC FORWARD AND REVERSE IC

The Thang:

Grab a block

10 Merkins on Q

20 LBC on Q

15 curls for the girls on q

15 Carolina Dry docks on Q

15 Squats on Q

Partner up.  One partner farmers carry both blocks around circle until Partner 2 runs down to the light pole on right hand side and back.  Flip Flop.

Rinse and Repeat until time is called

Mary: LBC LADDER  50 LBC’S-40 LBCS-3LBCS-20LBCS-10LBCS-50LBCS ALL ON Q.  10 PICKLE POUNDERS IC

Numberama: 13

Namerama: Manana, Gypsy, Stalker, Waldo, Easy In, Mayhem, Chum, Yo Adrian, Prius, The Colonel, Defib, Sakrete, Mad Dog

Pledge and COT

Announcements: Augusta 70.3 Ironman, and Chattanooga Ironman this weekend.  Holiday runs are open and ready for you to sign up

Devo:

New Day

Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7  )

 

When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day.  It’s a simple reminder that each day has the potential for so much beauty.  Today is a new, glorious day! Take the chance to create beautiful things on this new day.

Moleskin:   As of Tuesday night we didn’t have a Q lined up for this morning.  YHC put a post out about needing someone to sign up and Mad Dog quickly responded that he could throw something together.  Boo ya!!  Freed to Leed.  My man must have been thinking of this one for a long time.  Within a couple hours he had sent me his plan and was ready to execute.  Simple in explanation but the suck on this one was real.  Mumble chatter was heavy as usual at Bedrock but our guy Mad Dog rolled with the punches.  Great work my dude and I look forward to your next one!!

ARM DAY AT THE CC

  • When: 20190924
  • QIC: Sakrete
  • The PAX: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib


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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 60’s.  Fall is nearby just not here yet.

FNGs: None today.

COP:  15 TTT IC, *leave arms up until told to drop* 15 LBAC forward and Reverse IC, 15 T Claps IC, 15 morracan night clubs IC

The Thang:

Grab a block and head toward the first area of the park where there are lights.  Just across the bridge heading towards the entrance. Circle Up.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q.

Mosey/Burpee::  Run to top parking lot by fire station.  Once there execute 10 burpees and run around the parking lot and head back to blocks.  Execute 10 burpees.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 Chest presses on Q

Mosey to top parking lot.  Lunge walk to cross walk splitting parking lot.  Jail break to opposite end.  Bear crawl to other side.  Lunge walk to cross walk.  Jail break to end and mosey back to blocks

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q

Shoulder blocks

Head back toward flag making 3 stops on the way to do 10 burpees each stop.

Stow blocks.

Mary: No mary today

Numberama: 16

Namerama: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib, Sakrete

Pledge and COT

Announcements: Augusta Half Ironman this weekend.  Chattanooga Ironman this weekend.  Reach out to your brothers doing these events and let them know you are thinking about them

Devo:

Carefree

Give all your worries and cares to God, for he cares about you. (NLT) ( 1 Peter 5:7  )

 

Are you allowing lies to define who you are? Do you live each day believing the lie that you are unloved, unworthy or unforgiven? God invites us to cast these lies, cares, weights aside! God desires us to live life carefree. To live our days secure in the knowledge that we are His loved ones.

Moleskin:   Had to adapt on the fly this morning.  Had a completely different idea on tap and had computer issues the night before that hindered it.  Back up and punt.  Defib joked that when I back up and punt I just come up with the same exercises over and over so I can remember them.  I mean maybe he’s not wrong.  In total we did 50 burpees, 150 tri cep extension, 150 curls, and 150 chest presses.  Great work and thanks for the opportunity to lead.

So Much Mumble Chatter

  • When: 20190730
  • QIC: Waldo
  • The PAX: Prius (Respect), Fish and Chips, Easy In, High Stick, Sugar Mountain, Robin Wood, Swinger, Sakrete, Wreck-It Ralph, Benefits, Splinter, Chum, Flanders, 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: Pretty comfortable for a late July morning.  Still humid, but in the low 70s.

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x12 IC).

The Thang:
Mosey to the small wall at the front of the park:
-Derkins x10 on Q
-Step-ups x10 each leg OYO

Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO

Mosey to the wiffle ball field:
-Divided Pax into 4 groups, each starting at a different station.
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Merkins.
-Station 4 was 4-count Flutter Kicks.
-Do 5 reps of each exercise, moving from station to station using the movements below.  After each rotation, add an additional rep to each exercise.
-Burpee Broad Jumps to move from Station 1 to 2.
-Sumo Squats to move from Station 2 to 3.
-Bear Crawl to move from Station 3 to 4.
-Crab Walk to move from Station 4 to 1.
-Most Pax were at 8 reps when moved us on to the next item on the agenda.
-Lined up on one of the base lines and sprinted to the other baseline and back before moseying back toward the flag.

On the way back to the flag, did a jailbreak from the last lightpost to the flag.

Mary: LBCs x51 IC; Heel Touches x30 IC

Numberama: 15

Namerama: Prius (Respect), Fish and Chips, Easy In, High Stick, Sugar Mountain, Robin Wood, Swinger, Sakrete, Wreck-It Ralph, Benefits, Splinter, Chum, Flanders, Double Trouble, Waldo

Pledge and COT

Announcements: Possible Labor Day convergence at Bedrock.  Stay tuned for details

Devo: I used a picture of George Jefferson in my pre-blast and had the workout slightly based on the ‘Movin’ on Up’ theme song (step ups were an interpretation of literally moving up, and I moved up the number of reps for each round of the exercises at the wiffle ball field).  But ‘Movin’ on Up’ can mean many different things, and not just about moving to a nicer place in a nicer neighborhood like was done on the TV show.  It should be a mantra used to improve yourself little by little in all aspects of your life, whether it is with your family, your job, or your fitness.

Moleskin: Bedrock typically has quite a bit of mumble chatter, and today, the chatter seemed even more noticeable than on a typical morning.  Normally it doesn’t bother me too much when I’m Qing, but one of my 2.0s has woken up in the middle of the last two evenings due to a stomach bug, so I was working on very limited sleep….therefore the mumble chatter was more annoying to me than it usually is.  But I still feel like I gave the Pax an decent workout, and I’ll hopefully be in a mood to play along with the chatter next time I Q.

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.