Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Take A Lap

  • When: 20200811
  • QIC: Milton
  • The PAX: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags


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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 and humid

FNGs: None

COP:

SSH – 50 – IC

TTT – 10 – IC

Imperial Walkers – 10 -IC

Don Quixote -10 – IC

The Thang:

Burpees – 10 -IC. Run a lap around the outside of the AO. Rinse and Repeat.

Mary:

Jane Fonda – 10 -OQ

WWI Sit-Ups – 20 – OQ

Numberama: 12

Namerama: Smokey, Hot Spot, Cannoli, Grits, Flo, Fanny Pack, Space Cowboy, Splinter, Repo, Milton, Microwave, Green Bags, Milton

Pledge and COT

Announcements: Cannoli’s Birthday fundraiser, Repo’s birthday fundraiser. Check Facebook for details on both.

Devo: Jeremiah 29:11 – “For I know the plans I have for you”, declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future”.

Moleskin:   replace with moleskin

Bringing the Heat

  • When: 20200804
  • QIC: Waldo
  • The PAX: Easy In, Mad Dog, Repo, Sakrete, High Stick, Spooky, Wambach, Fish N Chips


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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: Post-tropical…warm/muggy, but slightly better than it had been for recent workouts.

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x10 IC; LBAC (forward & backward x12 IC); 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 Hurley, 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.  Box Jumps (or step ups) x5 OYO, and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x3 OYO.
-Bernie Sanders back to the flag (that’s a long way when running backwards)

Mary: LBCs x31 IC; Heel Touches x31 IC

Numberama: 9

Namerama: Easy In, Mad Dog, Repo, Sakrete, High Stick, Spooky, Wambach, Fish N Chips, Waldo

Pledge and COT

Announcements: Bedrock is hosting the rotating Saturday Q on the Aug 8th…Repo’s run for Camp Hands of Hope is August 29.

Devo: It’s fine to fight and advocate for what is yours or what you feel you deserve, but don’t let that be fueled by jealousy of others.

Moleskin: Six months ago to the day, I did a basketball conditioning workout, and I liked it so much that I brought it back (with slight modifications) today.  Great cardio and leg beat-down.  I feel like the pax got their money’s worth.  In classic Bedrock fashion, we only had 2 HCs, yet we ended up with 9 men.

How did those blocks get there?

  • When: 20200727
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Repo, Swinger, Gypsy, Chowdah


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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 70’s. Not too gross

FNGs: No. Probably a good thing. Disclaimer given anyway.

COP:  Rucks overhead. Squat, and hold the down position. Call up when a PAX gives one of the 5 core principles of F3.

The Thang:

YHC had thoughtfully placed some blocks  at the Upper Parking Lot for those that had HC’d +1.

As has been said many times, we have an HC problem. 4 PAX quickly turned to 6, so we carried more blocks with us.

We recycled an O’l Sakrete buddy workout into a solo affair.

Farmer carry blocks as far as you can Clockwise around the upper parking lot.

When you get tired, put them down, and ruck counter-clockwise back to them.

When you get to the blocks complete OYO- 10 Ruck Swings, 10 Squats (slick), 10 decline merkins on 2 blocks.

Rinse and repeat until time is called. (not soon enough)

Mary: leap frog the blocks back and store them.

Numberama: 6

Namerama: Wreck-It Ralph, Swinger, Manana, Repo, Gypsy, Chowdah

Pledge and COT

Announcements: Repo is doing his birthday run 8/29. Get involved to help the community! Sunday at the Creamer YHC will have Ice cream. Bring your ruck and earn your patch. We will repeat this experience Monday at Magnitude as well.

Devo: Don’t be a dick. Treat other people like people. The internet has created a direct barrier from people’s words and getting punched in the mouth.- Andy Stumpf. Be good to one another.

Moleskin:   This workout is bad enough as a buddy. Solo it was ridiculous. Don’t try this at home kids.

Walk of Shame

  • When: 20200713
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Dri-Prime, Gypsy, 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: Thicc. 75, Real Feel 82.

FNGs: None.

COP:  An old standard to get our hearts and minds right.

OH Ruck Squats while we recite the 5 Core Principles.

  • Are free of charge.
  • Are open to all men.
  • Are held outdoors, rain or shine, heat or cold.
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
  • End with a Circle of Trust

Hold the down, call up when a PAX calls a Principle. The pain is getting shorter each time.

The Thang:

Go for a walk. With weight. On your back.

Slowly walk the PAX past the palm trees twice… Lull them into a false sense of security.

After the second trip past them:

Ladder- Curls for the girls 1-13 OYO, between trees- Goblet carry the ruck. Focus on getting a full range of motion. Once done, find the 6.

Take a break and slick walk down around the circle.

Rucks on, and head out.

When you get back to the front of the palm trees:

Ladder- Dammits 1-13 OYO, between the trees- sumo squats. Once done- try no to die.

Ruck back to the flag.

Mary: Foudn her in the palm trees.

Numberama: 6

Namerama: Wreck-It Ralph, Defib, Repo, Gypsy, Dri-Prime, Swinger

Pledge and COT

Announcements: Repo has a virtual birthday run coming up. July’s Ruck Club callout is the Ice Cream ruck- Do it in small groups, but have fun! Use code Summer 2020 for 30% off events through the end of July. F3 10 Year Anniversary in Wilmington, NC  f310year.com/

Devo: None.

Moleskin:   While the time taken at the beginning to remember the 5 core principles is getting shorter, it helps the YHC re-center for the morning’s workout. There’s nothing in the Core Principles about YOU. It’s not about you, it’s about the guy to your left and your right. Never above or below, but always beside.

Animal Noises in the Dark

  • When: 20200706
  • QIC: Wreck-It Ralph
  • The PAX: Defib, Repo, Dri-Prime


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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, humid. Dark.

FNGs: None

COP:  OH Ruck Squats. PAX picked the cadence while reciting the 5 principles of F3 Nation. ( F3 is: Free of Charge, Open to ALL Men, Held Outdoors- rain or shine, hot or cold, Peer Led, Ends in a COT) Hold in the down position- when a PAX says one of the principles, call up, rinse and repeat.

The Thang:

Ruck to the upper parking lot-

Bear Square.

Ruck to the Circle near the big scoreboard-

Crab Square.

Ruck to the wiffle ball field-

Magilla Gorilla from base line to base line

Ruck to the closest parking spots-

Duck Walk the Line.

Ruck to the upper parking lot-

Square Bear (Reverse Bear Square).

Ruck to the Circle near the big scoreboard-

Square Crab (Reverse Crab walk square)

Ruck to the wiffle ball field-

Gorilla Magilla (Reverse Magilla Gorilla)

Halfway back to the flag-

Walk Duck (reverse duck walk)

Mary: Didn’t need it.

Numberama: 4

Namerama: Repo, Defib, Dri-Prime

Pledge and COT

Announcements: Repo is planning his birthday run- August 12th. Support him!

Devo: As always, and more important than ever- Don’t be a dick.

Moleskin:   It’s good to get back out in the Gloom, and to get the opportunity to lead. The Q juices flowed strong for this one.

Bedrock Practices SOCIAL DISTANCING

  • When: 20200609
  • QIC: Wambach
  • The PAX: talker (Respect), Gypsy, Grits (Respect), Sakrete, Waldo, Splinter, Repo, Mayhem (Respect), Easy In, Defib, Wambach


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Thang:

Get one block each and form line across from gravel parking lot entrance
Mosey around gravel parking lot and return to blocks

1. SSH x 52 IC
2. Overhead press
3. Curls for the girls x 26 IC
4. Inch worm across street
5. Alligator Merkin back
6. Lunges to first cone and back (with or without block)
7. Derkin N’Diays x 11 IC
8. Iron Cross x 20 OYO
9. Suicide with block OYO
10. Tony Hawk Burpee x 10 OYO
11. American Hammer x 27 IC
12. No Surrender (Left Knee Down, Right Knee Down, Left Knee Up, Right Knee Up, then switch) x 6 each leg On Q
13. Crab Walk around circle OYO
14. Incline merkin
15. Nipple crushers
16. Gorilla Humpers

Mary (PAX Choice)
Waldo – Nolan Ryans
Stalker – Rocking Horse LBC
Mayhem – Pickle Pounders

Devo: Challenge PAX to watch a movie, read a book, have a conversation, etc around race. Learn something new.

Welcome Gumbo!!!!

  • When: 20200612
  • QIC: Defib
  • The PAX: Gypsy, Repo, Gumbo(FNG), 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 and MOIST

FNGs: Gumbo! (Jaisen Gray)

Disclaimer:  Push yourself but don’t hurt yourself

COP:

Straight to the thang

The Thang:

Ruck the AO
Every 1/3 of a mile:

10 Merkins on Q (nice and slow)

10 Squats on Q (nice and slow)

10 Calf Raises IC

rinse and repeat until time is called 🤘🤙

Mary: 

None today

Numberama: 4

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Saturday BC is at Bedrock/Wescott at 0600

Paint over graffiti at the S’ville garage 0730

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Prayers for my M, Our kids, me, and our marriage.

Prayers for Deadwood’s family, friends, and all affected with his death 🙏

Prayers for Repo and work situations and stress

Prayers for Gumbo’s family members’ health situations

Devo:

“You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.” – Josh Shipp

Moleskin:  

One of my favorite things about Magnitude is the 2nd F during the rucks. A lot of times at BCs, I’m pushing myself to the limit or too out of breath that I can’t really have an actual conversation (I’ll still complain though 😂) but during the rucking parts of Magnitude I get to actually talk. I got to enjoy some 2nd F with our FNG, Jaisen Gray. He’s getting back on track with getting in to shape and Boy is he in luck!!!! F3 is an excellent place for that! I know that’s what got me to F3. For me, it was after 7 years of essentially zero exercise. I had to start. F3 Summerville welcomed me with open arms despite my inability to stay upright 😂😅 and here I am in the best shape of my life and have an amazing community of friends; an amazing community of Brothers!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

2 Minute Timer

  • When: 20200608
  • QIC: Defib
  • The PAX: Gypsy, Repo, Schrute, 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 and MOIST

FNGs: No FNGs

Disclaimer:  Push yourself but don’t hurt yourself

COP:

Straight to the thang

The Thang:

Ruck the AO

Every 2 minutes do some reps of an exercise :
1. Hurpees (Hand Release Burpees) 10 OYO
2. Hurpees (Hand Release Burpees) 10 OYO
3. Hurpees (Hand Release Burpees) 10 OYO
Audible to PAX Choice (I forgot the order of these and may have forgotten a couple 😅) PAX took turns choosing the exercise and calling the cadence 🤘:
4. Curls for the girls
5. Merkins
6. Skater squats
7. Upright rows
8. Squats
9. Flutter kicks
10. Hand release Merkins
11. Overhead press
12. Calf raises

Mary: 

American Hammer for 40 sec

Numberama: 4

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Saturday BC is at Bedrock/Wescott at 0600

Paint over graffiti at the S’ville garage 0730

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Prayers for my M, me, and our marriage. The M and I started our legal separation yesterday. Prayers to help keep things calm and civil but most importantly to keep safe and well our 2.0’s

Prayers for Deadwood’s family, friends, and all affected with his death 🙏

Devo:

“Work on your PIES”

PIES is an ancronym of the 4 areas of attraction:

Physical – How we look

Intellectual – what we know, the ability to have a conversation

Emotional – what emotions do we bring about in others with our words and our actions

Spiritual – not religious, but could be. Spiritual is our beliefs and values

Work on these four areas to make yourself better. Make yourself the best YOU, you can be.

Moleskin:  

I really needed this this morning. F3 is my community and I am grateful for my F3 Brothers.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

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


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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.

HIIT me baby one more time – 18 May 20

  • When: 20200518
  • QIC: Mary
  • The PAX: Defib, Swinger, Repo


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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

FNGs: none

COP: 10 SSH IC, 15 Imperial Walkers IC

The Thang:

1 min AMRAP Merkins

1 min AMRAP Pushups

1 min AMRAP Plank

1 min AMRAP Glute Bridge

1 min AMRAP Squats

Run around dirt parking lot

Repeat for 4 full circuits

Mary: none

Numberama: 4

Namerama: Defib, Swinger, Repo

Pledge and COT

Announcements: none

Devo: Forgiveness and Grace not only come from God, but also must be given by us to others. How much more must we give those two to the ones we love rather than those we barely know. Personally, my high expectations lead to them being unmet and then I get mad, frustrated, or upset and hold that against the offender. I need to offer more grace than ever to everyone.

Moleskin:   a 25 lb weighted vest adds a WHOLE new level of pain to the workouts. I need one!