Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

That time Fish randomly took the Q

  • When: 20210225
  • QIC: Fish N Chips
  • The PAX: Sakrete, Sugar Mountain, Shooter McGavin, Mayhem, Snips, 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: High 40’s and dry!!!!!

FNGs: NOT TODAY

COP:  Led by Sakrete.  10  TTT IC Low and slow; 15 LBAC forward IC, 15 LBAC reverse IC, 15 Over head claps IC, 15 moraccan night clubs IC; 10 hillbillies IC

The Thang:

Yo-Yo run to the baseballs at the entrance.  (Go your pace.  Whenever you reach the baseballs track back to the six and go back to the baseballs and continue until everyone reaches baseballs).

10 step ups each leg OYO

10 TEMPO DIPS ON Q.

Wall sit @ 90 degrees but with legs spread apart.  Army crawl under the legs of each PAX (option given to bear crawl in front of PAX)

Mosey to top parking lot by fire station.

11’s.  One side do figure 4 LBC (place right foot on left knee and do a crunch and then rotate) Other side was Big Boy Sit Ups.  Transition is Mosey

Once complete either hold plank or jog around parking lot waiting on six.

Yo-Yo run to the path that leads to the big pavillion.

Each man grab a picnic table.

10 Gum tasters.  (flat on your back doing a pull up on the bench), 10 incline merkins, 10 dips and then flip to top of the table and do 10 leg raises.  Then do same exercises in reverse or on opposite bench.  Move to next table and continue until time is called.

Mosey back to flag

Mary: 10 MAKHTAR N’ DIAYES ON Q, Flutter kicks until time IC

Numberama: 7

Namerama: Sakrete, Sugar Mountain, Shooter McGavin, Mayhem, Snips, Swinger, Fish N Chips

Pledge and COT

Announcements: Faultine has the rotating Saturday Q; Start training for P200, like now

Devo: DBAD

Moleskin:   At 0500 the scheduled Q had not shown up.  No big deal.  We are all freed to lead.  Sakrete lead the warm ups and was formulating a worth BC in my head and was ready to execute when Fish N Chips said, “I’m good I’ll it”  Off we went.  If this is the type of stuff this dude comes up with off the cusp then I am not sure I want to attend one where he has it planned.  Great job Fish.  I took care of writing the backblast because has has issues with logging into the system.  Worth BC.  Great job Fish.

Will McLeod; 49; Mayhem

  • When: 20210211
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, 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: Mid-50s, drizzly

FNGs: None

COP: LBAC x20 IC forward & backward; SSH x30 IC; TTT x20 IC; Hillbillies x20 IC

The Thang:
-The Pax already had 2 blocks each before the workout began.
-Farmer’s Carry the blocks for a while.
-Merkins x20; Decline Merkins x20; Diamond Merkins x20 OYO
-Farmer’s Carry the blocks for a while.
-Squats w/ Block x30; Squats w/ Forward Press x20; Calf Raises w/ Block x30 OYO
-Farmer’s Carry the blocks for a while.
-Curls x15; Tricep Extension x20 OYO
-Farmer’s Carry the blocks to the wiffle ball field.
-Bear Crawl from one side and then back to the other, pushing a block.
-Farmer’s Carry the blocks back to the circle and stow.

Mary: LBCs x10 IC

Numberama: 10

Namerama: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, Fish N Chips, Mayhem, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Sakrete will be Qing

Devo: The Devo started during the workout, as we complained while carrying the blocks, Mayhem referenced Louis Zamperini (the inspiration for the book/movie ‘Unbroken’), and that just about any suffering or discomfort we have, pales in comparison to what some people have gone through.  And to rely on your faith in those moments of suffering or discomfort.

Moleskin: Mayhem wasn’t messing around today…his 2nd co-Q destroyed our arms as we carried the blocks throughout the park.  The mumble chatter focused on Mayhem’s seemingly endless time as a 49-year old, and given his last name, Fish N Chips concluded that he must be an immortal, like in the movie Highlander (which featured a character w/ the last name MacLeod).  Mayhem is going to be a great addition to the Q rotation.

What day is it?

  • When: 20210202
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, 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…cold, breezy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Run around dirt parking lot

The Thang:
-Grab a block and meet at the entrance to the flag.
-Hand release merkins x5 on Q
-OH Press x10 on Q
-Curls for the Girls x15 on Q
-Chest Press x20 on Q
-LBC x25 IC
-Hold high plank for 30 seconds.
-Jailbreak to lightpost on the right, then side shuffle (right foot leading) to the speed limit sign; Head back with side shuffle (left foot leading) to the lightpost; run backwards to the flag.
-Repeat this set until 5:40
-Stow blocks

Mary: Ray Charles x25 IC; Flutter Kicks x25 IC; Tempo LBCs x25 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Still need Qs for this month.  Tectonic hosts this week’s Saturday workout.  The Guild meets at Wescott Park every Wednesday.

Devo: Bedrock Mantra…DBAD

Moleskin: In tribute to the movie ‘Groundhog Day’, I wanted to do a repeating workout, but I didn’t want it to feel like the Cardiac.  So I put in a series of block exercises, and made the running part a little different.  Overall, I think it went pretty well…the mumble chatter was strong and we got some good work in.

New Year, Same Cardiac

  • When: 20210121
  • QIC: Waldo
  • The PAX: Fish N Chips, Sakrete, Snips, Easy In, Sugar Mountain, Shooter McGavin


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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 and clear

FNGs: None

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

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Fish N Chips, Sakrete, Snips, Easy In, Sugar Mountain, Shooter McGavin, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at Bedrock.

Devo:  Gave the Bedrock mantra…DBAD

Moleskin: We got to introduce the Cardiac to Shooter McGavin, and he handled it well.  Shout out to Sugar Mountain who was leading the pack today.  Some weird mumble chatter this morning, but that’s part of the fun of the Cardiac.

Thunderstruck, Farmer’s Carry, Thunderstruck

  • When: 20210114
  • QIC: Sakrete
  • The PAX: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, 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: Cold as hell.  Wet from the rain last night and cold.  It was damn cold.

FNGs: None today because it was too damn cold.

COP:  TTT x 15 IC; 15 LBAC Forward and reverse IC; 15 Over head clap IC; 15 morracan night clubs IC;  20 calf raises IC;  15 squats IC

Thunderstruck plank merkins.  Play AC/DC Thunderstruck and hold plank until they say Thunder in the song and execute a merkin.  If plank is broken at any point run down to the light pole on the right and back and jump back in.

The Thang:

Grab a block and assemble by the yield sign heading away from the circle.  Partner up.  Partner 1 begins farmers carry (both blocks) towards the baseballs at the entrance.  Partner 2 runs to the baseballs and back to Partner 1.  Both partners execute 5 burpees and switch.

Once both partners get to the baseballs track back and bring the six in.

The next part will be OYO no partners.

5 overhead press.  5 squats (with or without a block), 5 flutter kick with block overhead.  Run to the gate and back.

Rinse and Repeat increasing reps by 1 each time.

Continue this trend until 535.

Get back to the flag the same way you left it.

Mary: Thunderstruck plank merkins.

Numberama: 10

Namerama: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips, Sakrete

Pledge and COT

Announcements: The Jones will be hosting Saturday BC this week.  Fish still collecting clothes for donation

Devo: Over The Edge
Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. (NLT) ( James 1:19 )

Notice how the word “all” is used? No one is immune. It just takes the perfect storm for a personal situation to put you over the edge. Before you feel justified to say something damaging, remember this verse. And if you’re on the receiving end, be “quick” to forgive and “slow” to resent.

Moleskin:   YHC was on time this morning.  However must have been talking a little much for Chum’s liking. He yelled at me to get started.  I don’t know how a guy who has Q’ed 2 BC’s in the last 2 years and maybe only attended 10 can yell at someone to get started but he did it.  We had two new comers to Thunderstruck plank merkins.  They don’t like it any more than the rest of you.  We have a new member of the elite group of guys who has made it through the entire song without breaking plank.  Easy In.  Sugar was pushing to be the only one to complete the song twice in one workout.  We ran out of time.  Defib is an absolute monster.  He nearly made it all the way to the baseballs in the time it took me to run there and back.   By the end we all had steam coming off our heads.  Always a pleasure to be in the center of the circle.  Thanks for showing up guys and PIMW

DJ Easy In’s Burnout Workout

  • When: 20210112
  • QIC: Waldo (Easy In as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG)


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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: Cool and a bit breezy

FNGs: Shooter McGavin (Bill Jarboe)

COP: TTT x10 IC; SSH x27 IC; Mountain Climbers x18 IC; LBAC forward, Overhead Claps, LBAC backward (all while Easy In tells us about the workout); Runners Stretch

The Thang:
-Already had blocks at the start of the workout, gather (w/ block) at the entrance to the dirt parking lot.
-Slow mosey around the dirt parking lot
-Easy In would call out an exercise and the pax would do as many reps until they burnout.  First pax to fall out has to do 5 burpees.  Every other pax would do 3 burpees once they reached failure (except for the last remaining pax, he would not have to do burpees). After failure, hold plank or join back in until last man is standing.  Everyone then moseys around the parking lot and the next exercise is called.
-The exercises included tricep extensions, block press, Lt. Dan’s, Curls for the Girls, Overhead Press, Calf Raise w/ Block, Lawn Mowers, LBCs.
-During these exercises, Easy In would be playing songs that came from movies.  The first pax to identify the movie that the song came from would then have to hand out 10 burpees to the pax of their choice (but cannot choose a pax that had already been chosen to the do the burpees before)
-Stow Blocks

Mary:

Numberama: 12

Namerama: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG), Easy In, Waldo

Pledge and COT

Announcements: Still need Qs for the rest of January

Devo: Bedrock mantra…DBAD

Moleskin: Easy In had done his first co-Q several months ago, so it was time to get him back out to lead the crew so he could attain full Q status.  This was a fun, inventive workout that allowed for a lot of good mumble chatter.  The competition aspect was fun as well, even if we knew that Defib would win every round.  Welcome to FNG Shooter McGavin.

Frozen Blocks

  • When: 20210107
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Swinger, 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: Low 30s…Finger numbing cold

FNGs: None

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

The Thang:
-Grab a block and meet at the entrance to the traffic circle.
-Slow Indian Run w/ the block to the bridge.
-On one side of the bridge, Block Press x10; Bear Crawl to other side; Incline Merkins x10; Bear Crawl back; Overhead Press x10; Crab Walk to other side; Dips x10; Crab walk back.
-Indian Run (without blocks) around the parking lot near the entrance of the park and then back to the blocks…Repeat the bridge exercise circuit again.
-Indian Run (without blocks) to the scoreboard and then back to the blocks…Repeat the bridge exercise circuit again.
-Slow mosey w/ blocks back to the yield sign near the flag.
-At entrance to traffic circle, do 1 blockee, then run around the traffic circle; do 2 blockees, then run around the traffic circle; Repeat, adding one blockee each time.  Continue for several minutes.
-Stow blocks

Mary: LBCs x40 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month.  The Q sheet is wide open. Fish N Chips is collecting clothes to donate to people that need them.

Devo: Bedrock Mantra…DBAD

Moleskin: I wanted a block-heavy workout today after doing a cardio-centric workout on Tuesday, but the low temps made me alter my plan a little.  Still got some blockwork in, but even with gloves, working with blocks in low 30s temps leaves the fingers a bit too numb for my liking, so I threw in some Indian Runs to help warm us up and break up the block work.  Great job by everyone who made it out today.  Oh yeah, one more thing, I was able to talk Easy In to do his 2nd co-Q next Tuesday…so we’re finally going to make a full-fledged official Q out of him here soon.

Early Season Conditioning

  • When: 20210105
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, The Colonel, 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…Cold, but good workout weather

FNGs: None

COP: SSH x21 IC; TTT x10 IC; Mountain Climbers x15 IC; SSH x21 IC

The Thang:
-Slow mosey toward the front of the park.  I’d periodically stop the group to do different tasks/exercises along the way (including bear crawls, burpees, lunge walks, squats OYO for a minute or so)
-At the small wall at the front of the park, Incline Merkins x10 on Q & then step-ups OYO
-Mosey to the parking lot on the right as you enter the park.
-A series of Stayin’ Alives, using six parking spaces to run back and forth.  In the first series, we’d do a squat jump every time we returned to the starting point.  In the second series, it was a burpee.  In the third series, we replaced the run with a lunge walk, and did a squat when we returned to start.  In the fourth series, we repeated the squat jump from the first series.  Each of these series was done OYO for a couple of minutes.
-Merkins x10 on Q.
-Slow mosey back to the flag, stopping periodically to do tasks/exercises along the way (including sumo squats, burpees, squat jumps and then a jailbreak at the end)

Mary: LBCs x40 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, The Colonel, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month.  The Q sheet is wide open.

Devo: The gloom has been a positive place despite the tough year we just went through.  I wanted to give thanks to the brothers at Bedrock for their fellowship during the past year.

Moleskin: We tend to pick up some bad health habits during the Holiday season, so I thought I’d lead a conditioning workout, which kept us moving the entire time.  Overall I thought it went well, and with the small group we had, the mumble chatter was great.

If 2020 was a workout

  • When: 20201231
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, 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 50s…stayed dry until a downpour during the prayer/devo.

FNGs: None

COP: SSH x5 IC; TTT x5 IC

The Thang:
-Grab a block and meet back at the flag.
-Curls x20 on Q; OH Press x20 on Q; Tricep Extensions x20 on Q; Lawnmower w/ Right Hand x20 on Q; Lawnmower w/ Left Hand x20 on Q; Block Press x20 on Q.
-Repeat the above exercises, but reduce the reps by 1 each time after going through a set.  Do this for 20 minutes.
-Stow Blocks and meet at the entrance to the circle.
-Squats x20 OYO; Run to the no parking sign and back.
-Repeat the above, but reduce the reps of squats by 1 each time.  Do this for 20 minutes.

Mary: Ran out of time

Numberama: 8

Namerama: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9.

Devo: 2020 may have been a rough year, but recognize the positive things that happened in your life as well.

Moleskin: I wanted to make a workout that incorporated 2020 somehow, so decided on a split workout…20 minutes of upper body work, and 20 minutes of cardio/legs.  And being New Year’s Eve, I also added a countdown of sorts to the number of reps we did.  The chatter/conversation was good as always, and I feel like we closed the year at Bedrock with a solid beatdown.

Sugar Mountain’s Christmas Party Tour

  • When: 20201208
  • QIC: Sugar Mountain
  • The PAX: Chowda Easy In Snips Waldo Pretzel City Slicker Prius Mayhem Chum Fish and Chips Splinter Sakrete Defib


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Cold 33 deg

Warm ups

TTT x 10 IC

Don Quotie x 10 IC

Plank Strech

Mountain Climbers x 10 IC

The Thing:

As christmas music plays the pax were directed to do exercise till fail.  Then when they cannot complete they would run for rest.

C Curls

H Hammers ( American Hammer)

R Rum Squats

I Intermitting squats

S Speed Humpers

T Tricep extentions

M Man maker Murkins

A Al Gore

S WW1 Sit ups

 

Indian Bear Crawl

Mary LBC

 

Pledge

Announcements

Prayer