Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Was that deck of Cards stacked?

  • When: 20170905
  • QIC: Speedo
  • The PAX: Chum; City Slicker; Debif; Fish N Chips; Hight Stick; Kenny G; Ma Bell; Prius-Respect; Rabbit Ears; Ramrod; Sacrete; Splinter; Waldo; Johnny 5; Yo Adrian-Respect; Rascoe; Cavalier; Wambach; Pyle; Chilly Willy; Swinger; Penny; Daycare; Speedo


by

Intro: YHC decided on upper body workout to conserve some of the legs of the Pax running the BRR.

Conditions: Not as humid as the past couple weeks.

Shortcake Special (Before the BC): Waldo; Speedo; City Slicker; Swinger

Ruckers: 0

FNGs: 0

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
25 SSH; 25 IW; 25 MC; 30 LBACs

The Thang: 

Deck of Cards

Hearts – Curls for girls IC

Clubs – Squats

Diamonds – Overhead IC

Spades – Push-ups

Joker – LBCs and Flutter Kicks

Numberama: 24

Namearama:
Announcements:
Be in the watch out for Acceleator to be move to help fill sand bags; 3rd F tomorrow at Wescott; Sept. 9th F3 leading Beaufort workout

Pledge of Allegiance:

BOM:

Speedo- praying from Splinter’s family as they deal with the after mass of Hurricane in Texas. Also, praying that the next Hurricane turn before hitting any of our country.

Devo:
Keep on Asking –

“And so I tell you, keep on asking and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you.” Luke 11:9

The power of persistent prayer is incredible. Strength rises up in your voice as you continuously seek God’s answer to your prayers. Rest assured that He will always answer: through fulfillment of your prayer, a firm “no,” or by guiding your heart in a different direction, causing you to no longer seek the answer to that prayer. Go ahead and pray a specific prayer daily.

Moleskin:
A lots of mumble chatter about YHC cards being stacked. Even YHC had thought in the end that there was more than one deck but as we stow the blocks YHC checked his phone and we only missed 2 cards to complete the deck. Great job to all the pax!!

Learning all about the Eclipse

  • When: 20170821
  • QIC: Picasso
  • The PAX: Grits, Pergogi- NC PAX, AWOL, Cold Cut, AC/DC, Woody, Rosco, High Stick, Ramrod, Test Tube, Major Dad, Bandwagon (FNG)


by

Moleskin: On the day of the Eclispse, YHC had a great event themed workout ready to go.

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:

Mosey to the cage and get 1 block each
PAX count off 1,2,1,2,1,2,1,2..etc to divide into 2 teams.  Each team lines up at the side walk for bear crawl relays.  It pays to be the winner!

Winning team decides if they are the Present or the Future.  Pax 2 won and picked the Future.  The present is today’s date and the Future is the date for the next expected eclispse

Exercise                                        Team 1 – Present                 Team 2 – Future

Run around the A/O                              8                                             4                        – 1 member runs while PAX holds high plank

Team Table Merkins                             21                                            8                       – PAX lifts table while 1 member does merkins.  rotate PAX

Squats w/ block (4 ct)                           20                                           20

Burpees                                                    17                                            24

Team 1 now picks if they are East or West Coast.  Reps equate to local time the Eclipse Starts and Speed of the totality of the Eclipse.  PAX 1 decided to be West Coast

Exercise                                        Team 1 – WEST              Team 2 – EAST

4×4’s                                                        10                                            14                        – Plank, 4 merkins, 4 mountain climbers, stand-up = 1

Squats/ block (4 ct)                             16                                            49

Toe Taps (4 ct)                                     29                                            15

Curls for the girls                               55                                              02

 

Width of Totality = 70 miles.  Each team will run 7 laps around the AO (individually) while the PAX executes the spelling of Eclipse

E = Elf on the Shelf w/block

C = Captain Thor – 1 Big boy situp/4 american hammers, 2 BBS/8 AHs, 3 BBS/12 AHs

L = LT. Dan’s – Lunge R, Lunge Left, Squat, LR-2, LL-2, S-2, Lr-3, LL-3, S-3

I = Indian Bear Crawl –  Line up head to toe…Plank position..execute merkins while the 6 bear crawls to the front

P = Patty Cake Merkins

S = Side Straddle Hops

E = Everest – Lock arms, lunge 1 step and squat, lunge other leg and squat – Repeat across field until six gets back

Mary:
No Time for Mary

COT:
Announcements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Ran out of time for the final E in Eclipse but other wise this was a solid beating today.  Welcome FNG – Bandwagon

Bedrock’s Edition of the Games

  • When: 20170810
  • QIC: Shortcake
  • The PAX: Sakrete, Splinter, Ma Bell, Chum, Swinger, Defib (Ruck), Rabbit Ears, Stringbean, Tinker, Prius (Respect), Yo Adrian, Bengay ( DON'T ASK), Waldo, Speedo, City Slicker, Ramrod, Roscoe, Show me, Cavalier, Chilly Willy, Pyle, Kenny G


by

Conditions: Hot and kinda swampy with a side of Fire Ants

Warmpup: SSH in Cadence x 25

THE THANG: 

The usual line of Pax divide by two and foot race to follow. Captains were named and swapped and Team 1 was cruising in the winners circle until the second round of excercises! A tie breaker was needed so another foot race occured. Team 1 luckily won the foot race again but i had a moment of weakness and allowed team 2 to name our next exercise. Horrible idea!!!! Stringbean was an old salt to this game and threw down eight count body builders with the block!! His words were, “I don’t care if we lose i just want them to suffer!” Of course we the eight counts were too much so we made an executive decision to do 6 count blockees instead. That round sucked the last bit of energy we had that round of exercises but seemed to empower Team 2 who ended up winning the round!

Mary: No Love for her today

Numberama, Namerama, Pledge, announcements, COT

 

Moleskin: This was my first appearance at Bedrock. I must say it was working out with the whose who of F3 Summerville! These guys are killing it on a regular basis and are doing it together! They remind me of our early days at Seismic. I am honored to have the opportunity workout with these guys in their great AO. T-Claps to Defib for being the first person to Ruck a session of the Reindeer Games and to Swinger i believe who has proven he’s the fastest man on Campus! It truly was a privilege guys all of you are shining stars of F3 and especially to us here in Summerville!

Group Therapy

  • When: 20170822
  • QIC: Stalker
  • The PAX: Ramrod, Fish & Chips, Sakrete, Kindle, Prius (respect), Daycare, Chum (SCS), Ma Bell, Waldo (SCS), Speedo (SCS), Splinter (SCS), Swinger (SCS), Show Me, Yo Adrian, Penny, Defib


by

Intro: For a science nerd who was totally geeking out over the eclipse, the afternoon thunderstorm made the whole affair a bust. To say YHC was bummed would be a huge understatement, but there’s nothing like a challenging workout with like-minded men to get your attitude right again. YHC didn’t have a BC penned or even fully planned, but hard work was going to happen. 17 men took part in YHC’s group therapy.

Disclaimer: Given. No FNG’s.

Warmup: No real warmup. Without talking, line-up in ascending age order, in 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. A quick check of ages revealed one error, resulting in 5 burpees (IC). Once in age-order, 5 teams were created: the young bucks each grabbed a log, the next 3 teams grabbed a block, the senior gentlemen grabbed two bricks each. Move out to the wiffleball field.

Thang: At the ballfield – logs at the pitchers mound, blocks at 1st, 2nd and 3rd bases, and bricks at homeplate. The team at homeplate will perform LBAC’s w/ bricks. 1st base will do curls with blocks. 2nd base will do OHP. 3rd base will do dips on blocks. The logs will run around the perimeter of the field. Exercises will be performed until the logs get back to the pitchers mound. Then teams will rotate to the next base/mound via Bear Merkins. Rinse and repeat until all teams have visited all of the bases and the pitchers mound.

Round 2 – homeplate will do American Hammers w/ bricks. 1st base will do Dammits w/ blocks. 2nd base will do Big Boy Situps. 3rd base will do LBC’s. Logs will run the perimeter. Rotate bases via crab walk. Rinse and repeat.

Accountability check – 17 men. At double time, stow coupons.

Mary: Flutter kicks until the six is in.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM/Devo: “If one person fails, the other can reach out and help. But someone who fails alone is in real trouble.” Ecclesiastes 4:10

Moleskin: Thanks for the push men. F3 accountability and relationships are where the magic happens. Sakrete passed the F3 rock to the ever-present Ramrod. This guy has been killing it, and exemplifies what F3 is all about.

Crazy little Dora and her 6 subjects

  • When: 20170819
  • QIC: Chowdah
  • The PAX: Tuner, Ramrod, City Slicker, Sakrete, and Ricky Bobby (FNG)


by

  1. Disclaimer: yes

Conditions: ultra humid and warm 80

warm up: Don Quixote 15 ic, TTT 15 ic, high knees 25 ic

Thang: a version of Dora around the parking lot

Partner up and start w 50 yoga merkins partner jogs, rotate until finish

100 jump squats w partner bear crawls to island and back

Fng Merlot, already

125 calf raises with straight arm shoulder raises with 2 bricks w partner jogs

150 half burpees ( plank pos., Knees to chest, return) w partner lunge walks to first island and back

We we’re wiped and there was still like 25 mins left so stowed bricks and grabbed 1 block each

8 ct block bodybuilders 15 reps on q

8 ct burpee bodybuilders 7 reps on q

Did I mention, we we’re wiped

Ok, weinke was short so we went on a little jog of the a.o with pax choice to either keep running or call an exercise

Sakrete chose parking bumper dips :25 on q

City slicker had us do bumper shuffles from the plank position: 25 on q

Circle back to flag

Mary: on 6

Heel touches 15 ic 4 count

Toe touches 15 on q

Freddie murcury 15 ic/4

American hammer 15 ic/4

Numberamma:6

Namerramma

Fng: Ricky Bobby

Pledge

COT

Devo: continue being brave and courageous by being counter cultural and as men, not doing life alone.  Lock arms with a brother!

Usain Bolt plays with a Deck of Cards

  • When: 20170812
  • QIC: SAKRETE
  • The PAX: Serena (RESPECT), Sakrete, Splinter (Q with Sakrete as CO-Q), City Slicker, Tuner, Ramrod, Stalker, FNG Waterboy, FNG Pothole, Show-Me, Quaker (RESPECT)


by

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

Conditions: Low 80’s and humid!

FNGs: Chris Hall (Waterboy), Jacob Koch (Pothole)

COP:  15 TTT,  15 LBAC AND REVERSE, AND 15 T CLAPS

The Thang:

Everyone grab a block and meet at front of circle.  15 block merkins.  Line up and carry block to the wiffle ball field alternating right shoulder, cusack, and left shoulder on Q.  Once we got to the wiffle ball we numbered off 1-13.  (remember the number)  We only had 11 PAXs so YHC asked for two volunteers and quickly had three or four hands pop up.  YHC choose the two standing closest to him, Stalker and Pothole.  Once everyone numbered off YHC revealed we would be doing Usain Bolt Deck of Cards.  The number on the card reflected how many of each exercise we would do and the suit reflected which exercise it would be.  Ace being 1 and numbering up to K at 13.

Hearts–curls for the girls

Diamonds-  over head press

Clubs- lawn mowers each arm

Spades-  Sprint race around the bases.  Each PAX had a number that reflected on the card.  Once a spade was drawn that person was asked to think of an exercise the PAX would do.  When the next spade was drawn the race was set up.  Those numbers raced around the bases–(1 head towards 3rd and 1 head towards first) being careful not to collide into each other rounding second. While the race was happening PAX did exercise.  First race PAX had to do blockees (thanks Stalker).  YHC can’t remember the other exercises.  It was brutal.  YHC had another trick up his sleeve.  PAX had to choice which racer they thought would win.  Loser of the race and the people who thought he would win– 5 burpees.  Winner of the race and the people who thought he would win— bear crawl to pitchers mound and back.  Once the deck and races were complete we headed back to the flag.  Stowed the blocks.

Mary: No time

Numberama: 11

Namerama: Sakrete , Splinter, Ramrod, FNG Waterboy, FNG Pothole, Stalker, Serena (Respect), Tuner, City Slicker, Quaker (Respect),  Show-Me

Pledge and COT

Announcements: Old Flame is running the bridge on Aug 18th.  Collecting money for reflective gear.

Devo:  Psalm 39.5  “You have made my life no longer than the width of my hand.  My entire lifetime is just a moment to you; at best, each of us is but a breath.”  YHC gets a daily devotion sent to his phone twice a day at 7a and 7p.  The devotion I choose to go with this morning focused on how we need to take a minute and slow down.  Taking deep breaths helps to avoid over reacting and allows you to enjoy life.  Take those deep breaths.

Moleskin:   Splinter had originally taken the Q.  At 330 in the afternoon YHC messaged Splinter seeing if we could get in another co-q.  Splinter was glad to!  When PAX arrived at the wiffle ball field music was heard.  YHC had set up his speaker and his phone and had Pandora playing.  There was quite a bit of mumble chatter about the possibility of YHC loosing his equipment.  Luckily everything was there. City Slicker said “Sakrete is that your music? This is absolutly terrible”  Thanks buddy.    YHC also received some grief because I continually did the lawn mowers with the right arm and forgot to “do the left arm” with the lawn mowers.  Jokes were made, Laughs were had.  Was concerned about how this BC would play out with low numbers.  Luckily the men of Bedrock did not disappoint.  Thanks for the opportunity to lead gentleman.

Merkins and Bear Crawls and Hipslappers….Oh my!

  • When: 20170811
  • QIC: Picasso
  • The PAX: Major Dad, Cold Cut, Test Tube, Bob the Builder, Daisy, Ramrod, Woody, QC, AC/DC


by

Moleskin: Another day, another opportunity for some good living in the gloom

Conditions: 70 degrees and Humid

Warmup:
SSH x 10
TTT x 11
LBACs x 10 Forward and Backward

The Thang:
Mosey around the AO sidewalk and down to the block pile area and partner up:
Log Circuit: Executed for 3 rounds.
While 1 PAX performs the following exercise, the 2nd PAX holds a high plank. Once completed with an exercise, PAX flapjack.
Exercises:
Single Arm Overhead Log Press x 10 (switch shoulders R&R)
Bent Over Rows with log x 20
Partner alternating Shoulder presses 4 count x 10 – PAX face each other holding a log on their shoulder. PAX 1 lifts the log over his head to the opposite shoulder on a two count, PAX 2 then does the same on a two count.

Stow the logs and each PAX gets 1 Block/2 Bricks and muster on the street. Place bricks and the blocks 30 yards away from each other. Muster at the Blocks

(Rinse and Repeat x 3)
Crazy 8 curls w/ Block
Bear Crawl to the Bricks
6 Count merkins x 10 with Bricks
Bear Crawl to the Blocks
Squat with Block x 20

Muster on the fence for Hip Slappers x 10

Stow Blocks and Muster at the COP running the same path back

Mary:
Flutter Kicks x25
WWI situps x 10

COT:
Annoucements: Saturday workout needs a Q, BRR coming up and Constellation
Nameorama:
Pledge
Prayer Concerns: RamRod on his Review Board
BOM

Naked Moleskin: Great push by all this morning. I liked the audible on the 6 count merkins to make them 8, and the Hip Slappers were fun as always

 

Take a Seat

  • When: 20170808
  • QIC: Chum
  • The PAX: Wambach, AC/DC, Rabbit Ears, Ramrod, Kenny G, Repo, Waldo, Sakrete, City Slicker, Swinger, Chilly Willy, Old Flame (Respect), Pavilion, Show Me, Serena (Respect), Cavalier, Splinter, FNG Kindle, Penny, Yo Adrien (Respect), Speedo


by

Warm UP: SSH 30 IC, TTT 15IC, LBAC 15 ea way IC,  Red Bull Smurf Jacks 10IC

The Thang:

All PAX grab a block and 2 bricks and mosey to entrance of CC at flag poles. Partner up.

Partner 1) Wall sit w/ block on lap while performing overhead TClaps with bricks

Partner 2) Run to entrance of park and return to partner 10Burppees.

Switch- partner 1) run  partner 2) wall sits.

Total of 5 Rounds

During the return mosey to the block pile I hear the dreaded crashing of Kenny G’s block.

With only  1 minute left for MARY you know what that means.

1 minute Pickle Pounders

Time to pay the Piper: 10 Burppees for broken block to end

Namearama

Pledge

BOM

There was plenty of mumble chatter today as the sit down workout wasn’t what the PAX had envisioned or at least not what Old Flame had in mind. He plainly stated he will never return for another sit down at the CC again. Although it seemed to be a petty simple work out you quickly found out that after performing your wall sit that it was much harder to hop up and take off running, Jelly Legs. YHC also had a few ‘I hate You” thrown at him during the run, but not to worry I was thinking the same thing. Strong work by all me and each week I am more impressed by what this group of men at Bedrock has accomplished and the drive each one has. Each man has come a long way from the beginning and it wouldn’t be possible with out each other. These guys hold each other accountable and continue to set goals. Thank you PAX of the CC for allowing me to lead you fine men.

Monday’s 2 for 1 Special

  • When: 20170807
  • QIC: Cold Cut & Sprinkles
  • The PAX: Ram Rod, Bob the Builder, QC, Cold Cut, Stalker, Chowda, AC/DC, Rosco, Test Tube, Woody, AWOL, City Slicker, Shotgun, High Stick, Sprinkles and welcome Grits


by

On this day there was no designated Q on the sheet so Sprinkles and Cold cut split the workout to keep the Pax on their toes. Neither Q knew what the other had planned until it began.

Conditions: 79 and HUMID

FNGs: Welcome Grits

COP:  20 Smurf Jacks IC

15 Through the Tunnels

The Thang: This was the 2 for 1 Special! Cold Cut had the first half of the BC and Sprinkles took the second half.

The First Half: Cold Cut setup a series of cones and the Pax had to stop at every cone and do the reps as they passed the cone going out and back. (THIS REALLY SUCKED)

Cone 1- 5 Burpees

Cone 2- 10 Big Boy Sit-ups

Cone 3- 15 Merkins

Cone 4- 20 Squats

Cone 5- 25 Monkey Humpers

Cone 6- 30 Flutter Kicks

The Second Half: was done in honor of National Purple Heat Day. Sprinkles had his own set of 6 cones setup along the Bermuda Triangle. That were spaced about 20 feet apart. The Pax had to partner up and were given an exercise.

Round 1: 10 Merkins at each cone and lunge walk between each set of cones. After this was done you and your partner ran to the far point of the Bermuda Triangle where you then carried your partner to the corner where you started. (60 Merkins total)

Round 2: 10 Squats at each cone and lunge walk between each set of cones. After this was done you and your partner ran to the far point of the Bermuda Triangle where you then carried your partner to the corner where you started. (60 Squats total)

Round 3: 10 Little Baby Crunches at each cone and lunge walk between each set of cones. After this was done you and your partner ran to the far point of the Bermuda Triangle where you then carried your partner to the corner where you started. (60 Little Baby Crunches)

 

Mary: She was built into the last round

Numberama: 16

Namerama:

Pledge and COT

Announcements: 

Devo: “Practice the pause. When in doubt, pause. When angry, pause, When tired, pause. When stressed, pause. And when you pause, pray.”

Moleskin: Well after Cold Cut and Sprinkles double teamed the Pax there were some sore booty’s. I don’t think anyone walked away saying that they did not get anything from this beat down. Also welcome to our newest FNG Grits!

Running with Heavy Shiz

  • When: 20170804
  • QIC: Stalker
  • The PAX: Ramrod, Ma Bell, Kenny G, City Slicker, Sprinkles, KY, Tinker, Rabbit Ears


by

Intro:  The last time YHC Q’ed Magnitude, it was him and Tinker. Misery loves company, and there was plenty of both this morning. 9 PAX didn’t let the rain, the Q, or even Chuck Norris scare them away from a worthy workout this morning.

Warmup:  It’s a ruck. How much warmup does one need? World’s Greatest Stretch w/ ruck, Arm circles.

Thang:  The PAX formed a single column, with a 3-4 yard interval between each. As the column moved out at a rucker’s pace, the PAX took turns completing a Scout Run x2 around the column, while solo-carrying a log. When each PAX completed his run, the column halted to perform an exercise. While the PAX may not have realized it, we were working our way up and back down an escalator. Upright Row w/ ruck x10, Tricep Extensions w/ ruck x20, Curls w/ ruck x30, Shoulder taps x40, Flutter kicks w/ ruck overhead x50, Toe Taps x60, Flutter Kicks x50, Shoulder Taps x40.

With time running short, the PAX double timed to the wiffle ball field to practice being baggage handlers at the airport. All rucks were stacked at home plate, with the PAX stretched out to 1st base. The rucks were tossed down the line and stacked at 1st base. Each time a ruck was dropped, the PAX were penalized 5 burpees. Rinse and repeat around the bases, and back to home plate. 3 drops resulted in 15 burpees.

Double time back to the flag.

Numberama, Namerama, Announcements, Prayer Requests

BOM:

Devo:  Our wives do 100 different tasks in a day to keep our households running smoothly. Speaking from the position of one who often does it wrong, don’t take the completion of those tasks for granted and develop the expectation that they get done. A simple “thank you” goes a long way. Say it often.