Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Uno, Dos, Tres, Squatro

  • When: 20201020
  • QIC: Waldo
  • The PAX: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, 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: Mid-60s & muggy

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Mountain Climbers x15 IC; Squats x4 on Q; LBAC forward x12 IC & backward x12 IC; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Burpees x10 OYO (punishment for no flag present at the BC)
-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Sumo squat to the speed limit sign
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the fire hydrant
-Merkins x5 on Q
-Go to the pavilion
-Merkins x5 on Q
-Incline merkins x10 on Q
-Step Ups x10 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Step Ups x7 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Return to blocks

-Blockees x5 OYO

-StowBlocks

Mary: Ray Charles x25 IC; Squatro; Slow motion LBCs x20 IC (4 count up and 4 count down)

Numberama: 12

Namerama: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo, Waldo

Pledge and COT

Announcements: Fault Line will host this week’s rotating Saturday workout.  Repo announced a 420 mile Swamp Fox run; Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Be ready…be prepared.  You never know when you’ll have to fill in.

Moleskin: This workout was inspired by my 5-year old son, who insists that the number 4 in Spanish is pronounced Squatro.  So I decided to use that to come out with a workout where we’d do 4 squats after pretty much any activity during the BC.  Overall, I think it went pretty well.

What’s Gonna Work? Team Work!

  • When: 20201019
  • QIC: Swinger
  • The PAX: Gruber, Repo, 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: 60

FNGs: None

COP:

  • 20 Jumping Jacks (IC)
  • 10 Done Quixote’s
  • LBAC, forward and reverse
  • 10 Hill Billies

Take a quick lap around the gravel lot

The Thang:

Ruck around the AO, stopping regularly to get swole.

  • At the first stop, YHC called 5 ‘Merkins, one Q, nice and slow.
  • At the second stop, Defib lead 10 curls for the girls, then YHC lead 5 ‘Merkins.
  • At the third stop, Repo lead 5 OHP, Defib lead 10 curls, and YHC, lead 5 ‘Merkins
  • At the fourth stop, Gruber lead 10 WWI sit ups, Repo 5 OHP, Defib 10 curls, and YHC 5 ‘Merkins
  • The pattern continued, adding squats, ruck swings, flutter kicks, and mountain climbers
  • The cherry on top was a walk around the circle, rucks over head

Mary:

  • 10 snow angles (IC) (The workout is exactly what it sounds like, minus the snow)
  • 15 American Hammer

Numberama: 4

Namerama: Gruber, Repo, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Have integrity. Be truthful in everything you say and do.

Moleskin:  Had some good chats on the walk/jog between the exercises and hopefully this helped bring us closer to the goal of looking like Defib. Great work fellas!

 

The Finial Countdown

  • When: 20200928
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Mad Dog, Manana, Hospice (R) Hospice, Double Trouble Double Trouble, Repo Repo, Sakrete, Waldo, Dry Prime, Splinter, Easy In, AC/DC, Chum, Defib, Sugar Mountain


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This was my first time back in the Q spot in a while and it felt GOOD!!

Pax 15

Weather 54 and awesome

Warm Up

TTT X 10 IC

Don Quatioe x 10 IC

Mountain Climbers x 20 IC

The Thing:

Pax was directer to grab a block and head out to the ball feild.

Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.

On one side of the field we did Curals x 10  then we Qsaked the block to the other side.  At that point we did blockyes x 10 and worked our way down.

Once every was complete we moved on to Damn-its on one side and then squats on the other side.

We stowed blocks and moved on to Mary:

Mary

Monkey Hummpers x 20 IC

Pickle Puunders x 20 IC

Rocover Recover

Pledge

Anouncements

Prayer

It was good to be at it.

 

Press Your Luck

  • When: 20200912
  • QIC: High Stick
  • The PAX: Spooky (R), Placebo (R), Greenbags, Horshack, Waldo, Pretzel, Show Me, Major Dad (R), Repo, Wreck It Ralph, Easy In, Fish N Chips, Mowgli (FNG)


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Warm-Up

LBAC (Forward/Back) 15 IC

Overhead Clap 15 IC

Front Clap 15 IC

TTT 10 IC

The Thang

Mosey to get block. Reconvene at front of circle.  Count off by 2 and split into two teams.  It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.

The board contains 12 tiles with a value on each tile with a set of exercises on the back.  Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.

1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ

2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO

3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ

4th Spin (Whammy): Side Bear around circle

5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC

6th Spin (Whammy): 25 SSH IC.  The irony was that this was Pretzel’s spin

7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ

8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ

Mary

Panther Shoulder Taps

Glute Bridge

Heel Touches

Flutter Kicks

Pledge, Announcements, Prayer, Devo

Welcome FNG Mowgli (Fish N Chips nephew).  The irony of the name was YHC did not know how to spell the Disney character.  My would be so disappointed.

The preblastless Friday Creamer

  • When: 20200925
  • QIC: Schrute
  • The PAX: Space Cowboy, Splinter, Repo, and YHC


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Weather: more humid and high temps 73 degress

 

warm up: waiting for 5am

 

the Thang: two routes the Bridge Route abs the Sigma Drive 5K

splinter was over achiever and ran a 5 mile bridge route

all returned safely.

 

COT: quiet conversation.

exit parking lot to our jobs for the day

 

the standard was held

low numbers could be explained by the lack of a pre blast. Q was on the fence with a six year old coming down with a cold.

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


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Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

Instant Amnesia

  • When: 20200914
  • QIC: Swinger
  • The PAX: Gruber, Repo, Defib, 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: 78

FNGs: None

COP:

  • 10 Jumping Jacks
  • 10 LBAC, forward and reverse
  • 20 Flutter Kicks
  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat
    • Be free of charge.
    • Be open to all men.
    • Be held outdoors, rain or shine, heat or cold.
    • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
    • End with a Circle of Trust.

The Thang:

Mosey to the ball field

  • At base 1 – on all fours, leg circles forward (5, IC)
    • Bear crawl up downs to next base (bear crawl. When Q says “down,” perform one push up)
  • At base 2 – donkey kicks (5, IC)
    • Bear crawl up downs to next base
  • At base 3 – burpees (5, OYO)
    • Sumo Squats to next base
  • At base 4 – ruck curls (10, OQ)
    • Lunge Walks to next base
  • At base 1 – kettle bell swings (10, OYO)
    • Lunge Walks to next base
  • At base 2 – thrusters (10, OYO)
    • Q sack to next base (walk with ruck over head)
  • At base 3 – overhead press (10, OQ)

With half the workout complete, it was time to test the PAX’s memory. We went backwards around the bases, repeating each exercise in the reverse order. YHC kindly waited for the PAX to remember and call out the next exercise. Incorrect guesses were rewarded with 5 burpees. The amnesia was instantaneous.

  • Q sack backwards to base 2
  • At base 2 – thrusters (10, OYO) (+5 penalty burpees)
    • Backwards lunge walk to previous base (or “klaw egnul” as Fish called it)
  • At base 1 – kettle bell swings (10, OYO)
    • Backwards lunge walk to previous base
  • At base 4 – ruck curls (10, OQ)
    • Sumo Squats to previous base
  • At base 3 – burpees (5, OYO) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 2 – donkey kicks (5, IC) (+5 penalty burpees)
    • Crawl bear up downs to previous base
  • At base 1 – leg circles backward (5, IC)

Bernie sanders back to the flag (running backwards)

Mary:

  • Rucks overhead, hold down squat position. PAX recite the F3 Core Principles, coming up after each is correctly recited, and then back into a squat (+5 penalty burpees)
  • 10 flutter kicks (+5 penalty burpees)
  • 10 LBAC reverse and forward
  • 10 jumping jacks

Numberama: 5

Namerama: Gruber, Repo, Defib, Fish N Chips

Pledge and COT

Devo: (Thanks Defib!) Friendship is using your words and actions to show others you care.

Moleskin:  The PAX had been early awaiting a brutal Stalker Q, but it turns out we all had memory problems this morning. YHC had been coming up with ideas for a workout like this for later this month, but jumped at the opportunity to try it out today instead. Glad to know I’m not the only one who instantly forgets what exercise we just completed. This was a good chance to work out our bodies and minds. Thanks for the chance to lead!

 

OVER/UNDER @ BEDROCK

  • When: 20200827
  • QIC: Sakrete
  • The PAX: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, 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: Low 70’s and humid

FNGs: none today

COP:  15 TTT slow IC, Leave arms up until YHC says: 15 LBAC forward, 15 LBAC reverse, 15 over head claps 15 moraccan night club

The Thang:

PAX instructed to get one block and two bricks each.  Drop block at flag.  With bricks in hand mosey around gravel parking lot at your pace.  Once you are back @ flag hold plank until six is in.  Line up in order of completion.  5 merkins.  Number off 1-11 and remember your number.  This will be important later.

Line up in two columns.  Indian run with bricks to the bridge.  Once @ the bridge Bernie Sanders to other side then mosey back to the handicapped parking places on the right side before getting to the gravel lot.

OVER/UNDER

From earlier, number 1 takes off from parking places down to the flag where our blocks were awaiting us.  As he was in en route YHC called a number.  Remaining PAX had to decide whether the participant would do more or less curls than the number called out.  Once done the Pax would run back to remaining group.  If correct sit back and watch while the ones who were incorrect did burpees.  We rotated between 5 and 7 burpees each time.

While one PAX was doing his curls the remaining would do a variety of arm exercises with bricks.  Exercises were as follows:

Curls, Tri cep extensions, over head press, lat raises and front raises.

Mary: We didn’t have time for her today.

Numberama: 11

Namerama: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Old Flame running the Charleston 100 in full gear.

Devo:

Armor Of God
Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. (NLT) ( Ephesians 6:11 )Do you ever feel vulnerable to attack? Are you afraid that your responses to provocation may cause you to be unrighteous? Don’t go into battle unprotected; instead, clothe yourself in God’s armor. In verses 14-18, Paul characterizes this armor as truth, righteousness, peace, faith, and salvation.  He then finishes with the action of praying. Trust that God will equip you with the tools you need.

Moleskin:   Got to admit this worked better on paper.  The curls with block took longer than expected and had to double up on sending guys down for their turn.  It was tough to keep track of the over/unders as the morning went on.  Work was done.  Arms were hurt.

Killer Tunes, Bro

  • When: 20200825
  • QIC: Pretzel
  • The PAX: Borland, Sakrete, Repo, Sugar Mountain, High Stick, Waldo, AC/DC, Peg, Floppy, EZ-In, Splinter, Mayhem, Pretzel


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The men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.

Macklemore was not featured in my playlist due to his being a huge, untalented douche.

Conditions: Cloudy, mid 70s.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.

  • Welcome To The Jungle: Overhead Press
  • Kickstart My Heart: Dammits
  • Machinehead: Monkey Humpers (no block)
  • Hey Man Nice Shot: Curls for the Girls
  • Starseed: Freddie Mercurys (no block)
  • Midlife Crisis: Squats with Blocks
  • She Sells Sanctuary: Merkins (on block or off – PAX choice)
  • Enter Sandman: American Hammers (no block)
  • Sabotage: Lunges with Blocks

It’s like déjà vu all over again.

  • When: 20200823
  • QIC: Schrute
  • The PAX: Space Cowboy, Repo, Doc Octopus, Masterload, YJC


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Weather: humid, drizzle around 75 just like Friday

warmup: waiting for 5am to start

the Thang: Doc Oct road, Repo and Space

Cowboy ran, and I rucked for a slim turnout on a Sunday Creamer. The Bridge Route for the runners and Sigma Drive 5k for the Rucker. Doc Oct cycled some ridiculous miles for 50 minutes I’m sure.

numberama: 5

COT: fellowship around the outdoor tables at the Starbucks while rain came

down. Discussion of phobias and pest control were shared.

the standard was held