Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The One Where Redo is an Idiot

  • When: 20200206
  • QIC: Sakrete
  • The PAX: McFly, Beanie Baby, Tinder, Prayer Request, Friar Tuck


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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: High 60’s with a bit of humidity in the air

FNGs: Not today they probably were hanging out with that idiot Redo

COP:  10 TTT IC (slow with focus on stretch on the hamstrings), PAX led squats (utter disaster on YHC part).  Everyone will do a squat and hold until the man on your left breaks his and then you are free to break yours.  YHC said man on your left but meant man on your right….Scratch and move on.  50 squats on Q.

Jail break through parking lot toward street.  Lunge walk between entrances.  Jail break back to flag.  Lunge walk back to starting point.  50 squats on Q

Jail Break down side of tennis courts.  20 Merkins on Q.  Lunge Walk across basketball court.  20 Squats on Q.  Jail break down opposite of tennis courts (back toward parking lot) 20 WWI setups on Q.  Lunge walk through parking lot back toward starting point.  20 Carolina Dry Docks on Q.  Bernie Sanders around parking lot.  20 calf raises on Q.  Jail break down side of tennis courts.  20 LBC on Q.  Rinse and Repeat until time is called.

 

Mary: WWI setups until time (approx 45 seconds)

Numberama: 6

Namerama: Beanie Baby, McFly, Tinder, Prayer Request, Friar Tuck, Sakrete

Pledge and COT

Announcements: Sing up to volunteer for P200

Devo: YHC read from Daily Devotion.  Sadly, I can’t remember what it was and too much time has passed to go review.   Fail.

Moleskin:   YHC reached into the vault to pull out some friendly jabs at another Q nearby.  Today’s lucky recipient was Redo.  He was trying to convince people to come run with him @ The Hole.  YHC tried desperately to change peoples plans.  I was able to recruit 5 other men to join me while “The Idiot” Redo was able to gather 8 additional to join him.  I guess he wins.  I come out the winner here.  He may have had more of a turn out but he’s an idiot and I’m not.

LEG DAY AT THE JONES

  • When: 20200204
  • QIC: Sakrete
  • The PAX: Dorothy Mantooth, Splinter, Stringbean


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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: Little chill in the air but nothing we couldn’t warm up from

FNGs: Not today

COP:  10 TTT IC (low and slow to get a good stretch on the hamstrings); 20 SSH IC.  Sakrete Shuffle (Run around the track going up and down each bleacher as you get to them)

The Thang:

50 squats on Q.  Lunge walk to the ramp heading into the parking lot.  Once at the ramp continue lunge walk into parking lot.  50 squats on Q.

In parking lot::  Jailbreak to entrance.  20 merkins on Q.  Lunge walk to across parking lot toward Danny Jones. 20 squats on Q.  Jailbreak down parking lot to the section nearest the entrance to pool.  20 WWI Situps on Q. Lunge walk across parking lot back to starting point.  20 Carolina Dry dock on Q.  Jailbreak to entrance of parking lot.  20 calf raises on Q.  Lunge walk across parking lot.  20 LBC’s on Q.

Continue this until 0530 when cars starting coming into the parking lot.  Safety first.  Lunge walk back down ramp and across track.  Gather back at flag.

Dora:  Pair up.  One person does one of the six previous exercises.  One person runs around the track.  When person 1 returns the second person begins running.  Both partners must do same exercise.  At 0544 return to flag.

Mary: Hold plank until time.  Stringbean pounded his pickle

Numberama: 4

Namerama: Dorothy Mantooth, Splinter, Stringbean, Sakrete

Pledge and COT

Announcements: Sign up for P200 volunteer.

Devo: YHC did not have a devo planned but boy did Splinter.  Sometimes in life we are just forced to be quiet and let the smarter ones speak

We as men tend to recluse ourselves when going through tough times, depression or other struggles. We go dark and sometimes never recover from it fully, if at all. Remember that reaching out and sharing your burdens is how we are meant to live. We can’t carry struggles alone, but when you reach out to a brother that burden becomes easier to carry. For these same reasons we as men need to be more self aware and recognize when one of our own are silent…odds are they need you.

Moleskin:   I have a special place in my heart for The Jones.  I was there for the launch.  I was there during the beginning weeks.  I was the founder of the BJDD (Bedrock Jones Double Down).  I even recruited a couple crazies to do that with me.   After being named AO Q of Bedrock my participation at the Jones decreased.  Then became almost non existent when my wife got pregnant and then had our little girl.  I like the 0500 start time.  It has killed the BJDD essentially but I think more guys will be able to get down there and then get back for work and what not on the other side of town.  I highly encourage you guys to make a trip down.  Its a wonderful AO with a ton of opportunities.  They have showers on site.  It was a pleasure to be back in the middle of the circle with these men!  Thanks for letting me lead!

An Unconventional Half Mile Tour

  • When: 20200123
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits,


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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: Cold.  Stupid Winter.

FNGs: None today.

COP:  TTT x 10 IC slow and steady to get a great stretch in the hamstrings.  10 Hillbillies x 10 IC.

The Thang:

YHC set up cones through the park.  From the circle at the flag to the baseballs at the entrance.  The first 3 cones were placed closer together than the others.  Seems perfectly set up for some STAYING ALIVES.  PAX ran one complete Staying Alive.  Gathered together at entrance to the circle.  Jailbreak from first cone to second.  25 merkins on Q.  Lunge walk to next cone.  25 squats on Q.  Jailbreak to next cone 25 WWI sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks on Q.  Bernie Sanders across bridge to first baseball.  25 calf raises on Q.  Jailbreak to other side of the semi circle.  25 LBCs on Q.  Lunge walk around circle at entrance back to first baseball closest to flag.  25 merkins on Q.  Bernie Sanders to next cone.  25 squats on Q.  Jail break to next cone.  25 WW1 sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks.  Jail break to next cone.  25 LBCs on Q.  Lunge Walk to next cone then mosey to the flag.

 

Partner up.  Dora.  1 partner is running the staying alive course while partner 2 is doing one of the previous six exercises.  Flip flop.  Until time.

Mary: She wasn’t invited today

Numberama: 12

Namerama: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits, Sakrete

Pledge and COT- Loud and Proud 

Announcements: Since this backblast is late there is no need in putting the anniversary convergence and party here.  That’s done and gone.

Devo: I didn’t have one prepared and Defib dropped some knowledge.   If you weren’t there you missed it.  My dad always told me…When someone who is smarter than you is talking… Listen.  So that’s what we did

Moleskin:   In the days following this Q YHC received several texts from PAX describing their dislike for me.  The pain in the legs was real.  Hopefully there weren’t too many pulled muscles on this cold morning.  The best way to get from point A to point B is a straight line.  This morning we did not follow that logic.  Covered about .5 mile in some pretty unconventional fashion but everyone got better for it.

The Cardiac Results January 2020

  • When: 20200116
  • QIC: Defib
  • The PAX: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, 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: 64, humid, not rainy until after 5:45

FNGs: None

Ruckers: Swinger🤘

Disclaimer: Given. Push yourself, don’t hurt yourself.

COP:

Through the Tunnel 10 IC

Don Quixotes  10 IC

LBAC forward and backward while I gave instructions for The Cardiac 

 

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac January 2020 Results:

Swinger 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

Gypsy 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Sakrete 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Fish N Chips 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Bambi 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles)

Bob The Builder 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

First Alert 6 (30 Merkins, 60 Squats, 90 Wide Merkins, 120 LBCs, 60 Burpees, .66 miles)

AC/DC 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

High Stick 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Mad Dog 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Defib 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.1 miles)

Mary: None

Numberama: 11

Namerama: Swinger (with a ruck), Gypsy, Sakrete, Mad Dog, Bambi, Fish N Chips, First Alert, AC/DC, Bob the Builder (Respect), High Stick, Defib

Pledge and BOM – Done

Prayer Reqests:

Prayers for Mad Dog’s daughter’s health 🙏

Prayers for the unspoken prayers

Prayers for our relationships with our spouses and those close to us

Announcements:

Jan 25, 2020 0700 Convergence wourkout at Doty 

Jan 25, 2020 5pm-10pm Convergence Party at the Ponds/Tectonic! Shortcake will bring his food truck so bring money for some good eats. There will be a Flag retiring ceremony so if you have a flag that needs retiring bring it to the party. If available, stay a bit after to help clean up.

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:  The Cardiac SUCKS  😂 Great Push, Men! Fish and Chips brought chalk so that we kid keep track of how many rounds we did. Thanks Fish!

 

Sakrete’s Trip Around the Bases

  • When: 20200109
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick


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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: Cold.  needed to move around quickly to get warm.

FNGs: Not today but Phiona did come back

COP:  10 TTT IC, 10 hillbillies, 15 LBAC forward and reverse, 15 Overhead clap, 15 moraccan night club.

Get 2 blocks a piece.

The Thang:

Partner up.  Farmer’s carry (or however you can get them there) blocks to the wiffle ball field.  If you partner stops you stop.  Once at the wiffle ball field each team choose a base to put one block down and then put the other down diagonally across the bases.  All exercises will be performed OYO but as a team.  Transition between bases can be bear crawl, lunge walk or crab walk and the same transition can’t be used twice.  Once you make it all the way around the bases take a lap around the field on the sidewalk.  Exercises could be done in any order but all 4 had to be hit each round.  10 curls IC, 20 hand release merkins, 20 WW1 situps, 10 tricep extensions IC.

At 0535 load the blocks up and get back to flag.

Mary: WW1 situps.  AMRAP until time.

Numberama: 16

Namerama: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick, Sakrete

Pledge and COT oh yea!! 

Announcements:  Anniversary convergence and party.  Convergence at 0700 at Doty and Party at 1700 at The Ponds.

Devo:

Watch What You Do

I said to myself, “I will watch what I do and not sin in what I say. I will hold my tongue when the ungodly are around me.” (NLT) ( Psalm 39:1 )

 

Righteous living is a choice.  We don’t stop sinning without taking action.  Watch what you do and think about the choices you are making.  Do they honor God?  Are they showing love towards others?  Are you being salt and light to those who may be ungodly around you?  If your answers don’t point to Jesus, it’s time to take action so you do not sin in what you say and do.

Moleskin:   Did this exact workout at Magnitude a few weeks ago.  Some modifications had to be mad due to large PAX crowd.  Great having some old faces out as well as new guys.  Thanks for allowing me to lead!!  Welcome back Phiona

The Slide on the playground is really really fast

  • When: 20200106
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker,


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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: Cold but dry.

FNGs: Does Shortcake count?

COP:  10 TTT IC, 15 LBAC forward and reverse, 15 over head claps, 15 moraccan night clubs.  Gather on patio

The Thang:

Mosey to the point of the triangle island nearest the Senior community.  YHC briefed PAX on what the basic idea would be then did the first round of exercises IC.  1 LBC IC.  Mosey to next point furthest from the farm house.  1 Squat IC.  Mosey to next point beside farm house.  1 merkin IC.  Mosey to play ground.  1 Burpee.  Bear crawl to the stairs of the playset.  1 WW1 situp.  Up the stairs and down the slide.  1 Hand release merkin.  Lunge walk to gate of playground and head back to point nearest senior community.  Increase reps to 2.  Rinse and Repeat adding 1 rep each rotation until time called.

0538 called for everyone to meet at Pavilion.

Mary: Thunderstruck plank merkins.

Numberama: 14

Namerama: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker, Sakrete

Pledge and COT: We did that loud and proud 

Announcements: Anniversary Convergence and party 1/25/20.  Convergence will be that morning at 0700 at Doty Park and then Party at the Ponds at 1700.  Bring your families to the party and BYOB.  Shortcake will have his food truck on site.

Devo: YHC took a minute a spoke on the passing of my grandmother on New Years Day.  Never miss an opportunity to say Goodbye to someone you love and let them know how much you love them.  Tomorrow is not guaranteed.  She celebrated her 88th birthday on Monday and by Wednesday evening she was gone.  Don’t take tomorrow for granted.

Moleskin:   This was a fun one.  That PAX quickly figured out how to apply the brakes on that slide.  That thing would launch a little kid in the air.  Might be fun to watch at the anniversary party.  I would nominate my kid but I can’t swing the doctor bills after he is sent into orbit.  Shortcake joined us again and was like he never missed a beat.  Great work fellas.  Thanks for letting me lead.

3 AMIGOS

  • When: 20191227
  • QIC: Sakrete
  • The PAX: Snooki, 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: 60 degrees– unseasonably warm

FNGs: Negative

COP:  Because of not holding the standard and forgetting to do this backblast, I have no clue what we did here.  We will call it stretching.

Get 2 blocks a piece and move out to wiffle ball field by way of gravel parking lot.  If anyone has to stop and readjust grip everyone stops.

The Thang:

Once at the wiffle ball field put one block at one base then the other diagonally across the field.  At base with block do 10 curls for the girls.  Bear crawl to next base.  10 WWI situps.  Lunge walk to next base.  10 Tri Cep Extensions.  PAX choice of transitioning to next base.  10 Hand Release Merkins.  Drop Rucks and take a lap around the wiffle ball field on the sidewalk.  Rinse and Repeat until time.

Mary: No time.

Numberama: 3

Namerama: Snooki, Dri Prime, Sakrete

Pledge and COT

Announcements: We covered what needed to be covered.  *I don’t remember what that was but it was covered*

Devo: Be proud of that letter and number on your shirts and back windows of your cars.  It means something and people know who you are affiliated with.

Moleskin:   There is a standard for a reason.  Not completing a backblast in a appropriate time causes Q to forget what was done.  Not upholding the standard is not acceptable and I will take full responsibility on this one.  Until next time.  Hint:: I’m working on 2 other backblasts following this one.

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

Caveman Talk

  • When: 20191219
  • QIC: Waldo
  • The PAX: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel


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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: Cold, lower 30s, had to scrape ice off my windshield before I left the house

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the light pole and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Stalker (Respect), Manana, Mad Dog, AC/DC, Snooki, Sakrete, Pretzel, Waldo

Pledge and COT

Announcements: Anniversary Convergence/Party coming in January…stay tuned for details

Devo: Stealing from Stalker…an HC is an HC, honor it.

Moleskin: Great chatter this morning.  We had lots of interesting discussions that ranged from death/funerals to saying stupid things to your wife.  And some of us even talked like cavemen at times.

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.