Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


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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 and clear.

FNGs: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

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

Q Juice spilled at Bedrock

  • When: 20210313
  • QIC: Peaches
  • The PAX: Sakrete, Placebo, Motherboard, Mugsy, Three's Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.


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PAX: Sakrete, Placebo, Motherboard, Mugsy, Three’s Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.
Weather was perfect with temperatures in the 50s and a bright clear morning.

Warm up began with TTT, a leg length stretch, SSH, BACs & Don Qs.
The Thang was broken down into several parts. The first involved heavy lifting with blocks. A variety of standard exercises. One included a block weighted sit-up routine with hammer situps and sledgehammer.
The next part was running with a competition race between odd and even numbered men. We then Indian ran to the front of the park.
Once at the park entrance, we did back-&-forth incline Merkins and wall dips. We also did 10 cadence Burpees. Mosey ran back to the blocks where we set up a Merkin conveyor belt.
In order to stretch time, we did a few rinse & repeat exercises before doing Mary. The Mary involved situps, flutter kicks, and the protractor before time was called.

Moleskine, the PAX was fairly quiet with limited mumble chatter, however some camaraderie was built with select jabs.

The Devo came from II Timothy 4:3. It talks about people not putting up with sound doctrine and falling into a trap of teachers who tell them just what they want to hear. I emplored the PAX to discern sound teaching to avoid the slippery slope.

Let’s run around the park

  • When: 20210302
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Defib, Repo, Sakrete


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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, comfortable

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO;

The Thang:
-Indian run to the parking lot on the other side of the park by the baseball fields.
-Merry-go-round….on one side of the parking lot, do 5 squat jumps…run to other side of parking lot, do 5 merkins…run back to the other side.  Repeat for about 10 minutes.
-Mosey to wiffle ball field.
-Stand at one baseline…do 1 burpee…run to the other baseline and back…do 2 burpees…run to the other baseline and back…repeat for about 10 minutes, increasing burpees by 1 each time.
-Mosey back to the entrance of the circle near the flag.
-Do 1 Lt. Dan…run to the no parking sign and back…do 2 Lt. Dans…run to the no parking sign and back…repeat for about 10 minutes, increasing Lt. Dans by 1 each time.

Mary: Figure Four reverse crunch x15 IC each leg; Flutter Kicks x20 IC; Ray Charles x20 IC; LBCs x25 IC

Numberama: 7

Namerama: Easy In, Fish n Chips, Snips, Defib, Repo, Sakrete, Waldo

Pledge and COT

Announcements: Easy In is Qing on Thursday; The rotating Saturday workout is at Tectonic this week; Repo is hiring at his business, and he told us to be on the lookout for his birthday run in August for Camp Hands of Hope; The Guild meets at Wescott Park every Wednesday, this week, the discussion will be about the P200.

Devo: Bedrock Mantra…DBAD

Moleskin: With the P200 less than 3 weeks away, I wanted to incorporate a bit of running, but I didn’t want it to feel like a running AO.  So I tried to incorporate some exercises as we ran around.

WHY IS DEFIB SO FAST??

  • When: 20201215
  • QIC: Sakrete
  • The PAX: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, 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: A cool 41 degrees at kick off

FNGs: None today

COP:  10 TTT IC,  Flamingo with left leg planted (Pax count off), Flamingo with right leg planted (Pax count off), LBAC forward x 20 IC, LBAC reverse x 20 IC.  Mosey to the bridge and Bernie Sanders Run across bridge and Mosey back to flag.

The Thang:

Calf Raises OYO  (When YHC called your birthday month run around the gravel parking lot.  Goal is to catch the man in front of you while trying to not get caught by the guy behind you).  If you were passed 3 burpees OYO.

Grab a block and gather at entrance to the gravel lot.

20 curls for the girls on Q.  Run to the light pole on the right side.

15 Squat on Q.  Run back to blocks @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extension on Q.  Run to the light pole on the right side.

15 Squats on Q.  15 WW1 situps on Q.  Run back to block @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extensions on Q.  20 Chest presses (on your six).  Run to the light pole on the right side

20 Squats on Q.  15 WW1 situps on Q.  15 Lt. Dan OYO.

Indian Run to entrance to the park where the baseballs are.

15 dips on Q.  Run out to the gate and back.

15 dips on Q.  15 Step Ups OYO.  Run out to the gate and back.

Mosey to the wiffle ball field via wooden bridge.  Gather at home plate.  20 merkins OYO.  Jailbreak around the bases.  20 merkins OYO.  Mosey back to the blocks via path on opposite side of Wiffle ball field from where you entered.  Once back at the blocks Stow and meet back @ flag.

Mary: Thundestruck Plank-merkins (Play Thunderstruck by AC/DC.  Hold plank.  When they say thunder in the song execute a merkin.  If you break plank run down to the light pole and back.  Rinse and Repeat)

Numberama: 14

Namerama: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo, Sakrete

Pledge and COT

Announcements: Raised over $550 for Operation Sweet Tooth at the Christmas drop in last week.  Good on you men.

The Guild tomorrow morning at the big gazebo in the park.  0500.

January 9th anniversary convergence @ 0700 @ Faultline.  Anniversary party @ green barn @ Carnes Cross Roads that evening

Devo: To Pray For
And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groaning’s that cannot be expressed in words. (NLT) ( Romans 8:26 )

Don’t know how to pray or unsure of what to say? Don’t worry, just spend time with God and count on the Holy Spirit to pray on your behalf. Talking with God is an important part of a growing spiritual life. Do you forget to pray regularly? Share your thoughts with God while you do a daily habit such as brushing your teeth. This will help jump start your prayer life. Or write down your prayers in a journal to detail out your thoughts

Moleskin:  It is Defib’s birthday.  Defib is very fast.  Dri Prime requested Thunderstruck as we were walking up to the flag to begin BC.  I am not one to disappoint a fan.  I made it work.  M&M and High Stick shared with me they thought I was a mother….. nevermind you get the point.   

It’s just after 9am and my legs already feel like that baby giraffe learning to walk.  Ain’t gonna be a good day. 

11 Days Til Christmas!

  • When: 20201214
  • QIC: Swinger
  • The PAX: Gruber, 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:

  • LBAC, forward and reverse (x11, IC)
  • Don Quixote (x11, IC)
  • Hillbillies (x11, IC)

F3 gives the best Christmas presents…grab a block

The Thang:

Take the blocks for a walk around the AO, periodically stopping to appreciate Christmas. At each stop, one PAX answered the question: What is your family’s favorite Christmas tradition? Then the PAX led the exercise of his choice, 11 reps.

At the ball fields, 11’s – with Squats and ‘Merkins

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have received? Then the PAX led the exercise of his choice, 11 reps.

At the palm trees (11 palm trees total (we skipped two trees, for reasons)) – one block thruster at each tree

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have given? Then the PAX led the exercise of his choice, 11 reps.

 

Mary:

No time

Numberama: 3

Namerama: Gruber, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Bring joy!

Moleskin:  It was fun to hear about the PAX’s Christmas experiences, and I think we had a good workout as well. Thanks for letting me lead!

 

A FIELD TRIP TO THE UNUSED AREA OF THE PARK

  • When: 20201117
  • QIC: Sakrete
  • The PAX: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R)


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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: I don’t remember it was a long time ago

FNGs: None today

COP:  20 squat on Q, Right legged Flamingo (Right leg planted.  Hold left leg behind you and PAX count off really stretch that quad), Left Legged Flamingo- PAX count off, PAX led up downs (high knees and go around circle with each PAX calling the down.  Hit the deck and back up)

The Thang:

Reverse Indian Run around circle @ the flag.  Lead man runs around the circle to the back of the line while remaining PAX lunge walks.  Once lead man reaches back of the line next man goes.  Continue until each man has ran.

Break into two columns heading away from the flag.  Indian run until next stop.  Push yourself.

Halt at picnic shelter on left side.

20 Dips on Q.

20 incline merkins on Q

Two columns heading towards entrance to park.  Indian run until next stop.  Push yourself .

Halt at wall behind baseballs at the entrance.

@ the small wall 20 dips on Q

20 incline pushups on Q

20 hand release decline merkins OYO  (feet on the wall.  Execute a hand release merkin)

Two columns heading toward the top parking lot by the fire station.  Push yourself.

Make the turn around the parking lot and head into the concession area in between the ball fields.  Go down the steps to the first row of the concrete bleachers.  On bottom row:

20 dips on Q.

20 incline merkins on Q.

5 squats on Q.  Broad jump ground to first row of bleachers.

10 squat on Q.  Broad jump first row of bleachers to second row

15 squats on Q.  Broad jump second row up to third row

20 squats on Q at top

Down stairs and out to the concession area.

10 hand release merkins on Q and take a lap around the concession stand

Repeat squats and broad jumps as before

10 hand release merkins on Q and 10 burpees OYO and take a lap around the concession stand

Mosey out to the road that leads to scoreboard

At the scoreboard do 20 dips OYO.

Partner up.  Mosey back to the flag with your partner.  Push him to get there faster.

Mary: Several ab exercises that took up the remaining 3 minutes

Numberama: 12

Namerama: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R), Sakrete

Pledge and COT

Announcements: Dec 10th Christmas drop @ Stalkers house @0600   Collecting monetary donations for MUSC Childrens Hospital;  Jan 9th anniversary convergence @ 0700 @ Faultline; Jan 9th anniversary party @ Carnes Crossroads barn.

Devo:

White As Snow

“Come now, let’s settle this,” says the LORD . “Though your sins are like scarlet, I will make them as white as snow. Though they are red like crimson, I will make them as white as wool. (NLT) ( Isaiah 1:18 )

 

As you read this scripture, let God’s forgiving nature envelop you.  It is by His grace, He pursues and saves us.  What a mercy filled gift! Have you accepted God’s offer to wash you white as snow?

Moleskin:   This may not be exactly what was done.  I have a bad habit of not writing down my workouts at any point.  I failed to get my backblast done due to the website going down.  By the time I figure out how to log in and do the back blast the memory of the workout was a tad fuzzy.  This is close though.  I remember City Slicker was there because this is the first BC he has attended in 3 years.

Sunday Funday

  • When: 20201108
  • QIC: Schrute
  • The PAX: Space Cowboy, Splinter, Sugar Mountain, Placebo, Borland, YHC, Repo


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f3 facebookWeather: cool 69 degrees , Dark out

warm up: waiting for 5am

 

the Thang : runners ran various routes and one Rucker – Repo

 

the standard was held and good conversation at the Starbucks

 

make it a great week!