Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Picnic Table Inspectors

  • When: 20190625
  • QIC: Swinger
  • The PAX: Waldo, Loose Nuts, Splinter, Mayhem, Chum, Double Trouble


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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: 75 Degrees, Humid

FNGs: None- disclaimer given anyways

COP:

(20) SSH, (10) Hillbillies, (8) TTT, (10) Little Baby Arm Circles Forward, Reverse, T-Claps, (5) Big Arm Circles, Forward, Reverse, T-Claps

1:00 AMRAP Merkins

 

The Thang:

Indian Run to the flag/baseballs,wall at the front of the park

10:00 Circuit

  • (5) Burpees with a jump over the knee wall after each one
  • Options: (20) Mountain Climbers or climb up and over 7′ wall
  • Sumo Squat from baseball to the Wescott Park sign
  • (20) Big Boy Sit-Ups
  • Bear Crawl to baseball
  • Repeat

Quick Mosey to Pavilion

(10) The ground lava – Lie down on the picnic table bench. Climb under the picnic table to the bench on the other side without touching the ground. Climb up on table and do one Merkin. Climb back down to bench. Repeat until 10 Merkins have been completed.

(20) Jump Overs – With hands on picnic table and feet on bench, jump from bench to bench over the table

(20) Dips

(10) Option 1: Box Jump on bench, Option 2: Kong Jump (With hands on table, push and jump up onto table), Option 3: Box Jump onto table

(10/side) Single Leg Squat with one foot on bench

(10) Derkins

Box Jumps (Ground to bench to table to ground) and step ups on all picnic tables

(10) Inclined Push-ups with a clap

 

Mosey to light pole

Catch me if you can – PAX form a single-file column (row) at the light pole. YHC tells each PAX when to step off in jailbreak to flag, with the goal of catching the person who stepped off before him.

 

Mary:

Freddie Mercury with hands in the air (forward and reverse)

American Hammer

1:00 AMRAP Big Boy Sit-ups

 

Numberama: 7

Namerama: Waldo, Loose Nuts, Splinter, Mayhem, Chum, Double Trouble, Swinger

Pledge and COT

Announcements: 4th of July Convergence

Devo: Where do you want to be 5 years from now? We are good at setting fitness goals, but are we as intentional when it comes to our relationships with our kids and our wives, and in our performance at our jobs? What steps are you taking monthly/weekly to become the man you want to be in all areas of your life?

Moleskin: The PAX informed YHC that this was a workout for tall people, and I guess with the wall climbing and assorted jumping exercises they were right. I guess we need a short person workout to balance this one out.

Odd Numbers and Howling Monkeys

  • When: 20190620
  • QIC: City Slicker
  • The PAX: Pretzel, Fish N Chips, Waldo, Loose Nuts, Swinger, Robin Wood, Schrute, Splinter, Mayhem, Defib, Easy In, Wreck-it Ralph, Cheetah, Sakrete, Peg (R), Yo Adrian (R), Prius (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: 75 degrees, slight breeze to start and end the BC with nothing in the middle

FNGs: None, disclaimer given

COP:

  • Thru the Tunnel 10x IC
  • Don Quixote 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC

The Thang:

  • Lineup in 2 lines for an Indian Run around the parking lot to the block pile, grab a block, and head back to the flag.
  • At the flag, complete the following exercises.
    • Curls for the Girls 32x on Q
    • OHP 32x on Q
    • LBC’s without block 32x on Q
    • Chest Press 32x on Q
    • Lawnmowers 16x OYO each side
    • Squats with block 32x on Q
  • Leave blocks and Indian Run to the picnic tables.
    • Step-ups 16x each leg OYO
    • Incline Merkins 16x OYO
    • Decline Merkins 16x OYO
    • Tricep Dips 16x OYO
    • Tricep Dips 16x OYO
    • Decline Merkins 16x OYO
    • Incline Merkins 16x OYO
    • Step-ups 16x each leg OYO
  • Mosey to the front entrance of the park and circle up in the street.
    • Howling Monkeys – Begin Monkey Humpers10x IC (4 count) in a circle. Once first person finishes, next person goes – hold ankles until you are up.
  • Mosey back to the flag.
    • Squats with block 17x on Q
    • Lawnmowers 17x OYO each side
    • Chest Press 17x on Q
    • LBC’s without block 17x on Q
    • OHP 17x on Q
    • Curls for the Girls 17x on Q
  • Stow blocks.

Mary:

  • Flutter Kicks 32x IC
  • American Hammers 17x IC

Numberama: 18

Pledge and COT

Announcements: Beast Week next week – check the FB event for details, F3 Summerville Shirt order closes in 5 days – go order!, July 4th Convergence at The Ditch

Moleskin:  

No one was harmed or sexually molested during the BC. T-Claps to the ruckers and those who doubled down (BJDD). I have to apologize to Sakrete for the multiple sets of odd numbers. It has been a while since YHC Q’ed a BC and it felt great to get the opportunity to lead the fine men of Bedrock. Thanks for having me and I hope I didn’t disappoint!

 

Who really invented “The Creamer”?

  • When: 20190609
  • QIC: City Slicker
  • The PAX: Bueller, High Stick, Muscadine, Floppy, Splinter, Flanders, Schrute, Waldo, Pretzel, Repo, 50/50, Grasshopper, Defib, Space Cowboy, Wreck-it Ralph, Manana, Sugar Mountain, Shortcake, Placebo (R), Professor Klump (R), Peg (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Clear

The Thang:

21 PAX got miles in either running, rucking or biking. One shuffled in for just coffee – great to see you Shorty! Also great to see Floppy back in the gloom!

D-Day

  • When: 20190606
  • QIC: Wreck-It Ralph
  • The PAX: City Slicker, Splinter, Mayhem, Sakrete, Prius (R), Yo Adrian (R), Manana, Swinger, Waldo, Chum, Easy-In


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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, muggy

FNGs: None

COP:

If you don’t have a ruck, grab a block

LBAC Ic x10F, x11R (just for Sakrete)

Curls on Q x15

WWI Sit-ups AMRAP 2 mins.

The Thang:

Get to the Pavillion-

Up and over all the tables (12)

Mosey to the wiffle ball field, line up on the baseline.

11’s- OH Squats on Q, Lunges IC

In between- I’m up, he sees me, I’m down(s), Sumo Squat(s), Mosey(s), Shuffle(s), Jailbreak(s)

Q Divided PAX roughly based on weight.

2 lines facing each other passed sandbags (1- 30#, 1- 40#, 1- 60#) down the line.

Smaller group- (5) I’m up, he sees me, I’m downs away from ‘larger’ group.

Larger group- jailbreak and buddy carry/drag/move them back to the baseline.

Mary: Stow blocks

Numberama: 12

Namerama: City Slicker, Splinter, Mayhem, Sakrete, Prius (R), Yo Adrian (R), Manana, Swinger, Waldo, Chum, Easy-In

Pledge and COT

Announcements: Father’s Day Convergence- Doty Park, bring the 2.0s!, followed by Tournament of champions at Shortcakes Farm- 1300. Bring the family.

Devo: 1% better, everyday.

Moleskin:   75 years ago our parents, grandparents, and great grandparents stormed the beaches of Normandy to rid the world of the greatest evil it had ever known. Every man that boarded a boat, climbed in a cockpit, rode in a glider, or otherwise got across the channel that day, and for years beyond is a hero and a national treasure. YHC tried to impart a little bit of D-Day wisdom into the PAX and the movements wee used in the workout. Hopefully, we did them reasonably proud.

Tour of the Country Club

  • When: 20190523
  • QIC: High Stick
  • The PAX: Wambach, Wreck it Ralph, Fish N Chips, Swinger, Waldo, Gypsy, Double Trouble, Robin Wood, Loose Nuts, Flanders, Mayhem, Chum, Pavilion, Splinter, Easy In, Defib, City Slicker


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YHC has not Q’ed a BC in awhile and based on the way the morning started it showed.  I failed in the standard and was 5 minutes late.  Fortunately, Splinter stepped up and got the PAX started.

Warm-up

Mosey to the entrance when the Q showed up.  Back to the flag.

Thang

PAX get a block and 2 bricks.  Return to the flag.

Set 1: Overhead Press 12 IC, Damn Its 12 OQ, Skater Squat 12 each leg OQ

Set 2: Tricep Extension 12 IC, Block Swings 12 OQ, Calf Raises 12 IC

Grab 2 bricks and mosey to the bridge.

Tricep Dips 21 OQ, LBC 21 IC, Indian Situps 21 OQ

Mosey to entrance and big wall

Peoples Chair holding arms straight out with bricks, Curls for Girls 21 IC

Mosey to the Whiffle Ball field

Home plate to First Base – side lunge facing pitchers mound.

First Base to Second base – side lunge facing the “outfield”

At Second Base – WWI Situps 21 OQ

Second Base to Third Base – Side lunge facing pitchers mound

Third base to Home Plate – Side lunge facing the “outfield’

At Home Plate – Flutter Kicks 21 IC

Mosey Back to flag.  Stow Blocks and bricks

Mary

American Hammer 25 IC

Numberama, Namearama, Announcements, Pledge, Prayer

Devo

Not necessarily a devo but a favorite quote “Man in the Arena” from Teddy Roosevelt:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

The day we did not do Thunderstruck at Bedrock!!!!

  • When: 20190514
  • QIC: Sugar Mountain
  • The PAX: Sugar Mountain, Splinter, Easy In, Defib, Wreck It Ralph, City Slicker, Flanders, Chum, Swinger, Manana, Waldo, Snooki, Loose Nuts,


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FNG: None

Weather: 55 and great

COP:

Side Startle HOP X 20 IC

Imperial Walkers x 20 IC

Mountain Climbers x 20 IC

Little Baby Arm Cycles YOY

Run to the ball fields as fast aS YOU CAN

The Thing

7’s and 11’s from Hell

Round 1 11’s Burpees/ Murkins with 3 links of running in between (Links is from one side line to the other)

Round 2 7’s One leg squats (first right then left) /Carolina Dry Docks with 2 links run in between

There were 4 ruckers they were instructed to give up their rucks and give them to someone that has never carried a ruck.  Experience for some of the new guys.

Return to the flag as fast as possible.

Mary

Plank for 1 minute, Monkey Humpers x 20 IC, Plank for 1 minute, Lazy Boys for 30 seconds, Flutter Kicks x 30 IC, Plank for 1 minute

Announcements, Pledge, BOM, DEVO

May’s Running of the Cardiac

  • When: 20190509
  • QIC: Sakrete
  • The PAX: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, 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 60’s wet from the rain prior to BC.  Rain drizzling near completion

FNGs: William Daugherty  now known as Robin Wood

COP: 15 LBAC IC; 14 LBAC REVERSE IC; 15 TTT IC; 14 HILLBILLIES IC

The Thang

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.  

Results are as follows:

Speedo- 11 rounds

Double Trouble- 8 rounds

Waldo- 9 rounds

Splinter- 13 rounds

Grits- 10 rounds

Snooki- 8 rounds

FNG (Robin Wood)

Loose Nuts- 10 rounds

Pavilion-  7 rounds

Mayhem- 8 rounds

Easy In- 11 rounds

Defib-  4 w/ ruck 

Sakrete- 8 rounds

Mary:  Ain’t nobody got time for this her on Cardiac day

Numberama: 13

Namerama: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, Defib, Sakrete 

Pledge and COT That happened

Announcements: Father’s Day convergence weekend of June 15th.  Workout at Doty then fundraiser 2nd F opportunity at Shortcakes farm that afternoon.  Fourth of July Convergence @ the ditch.  Start time 0600.

Devo: 

True Ministers
In everything we do, we show that we are true ministers of God. We patiently endure troubles and hardships and calamities of every kind. (NLT) ( 2 Corinthians 6:4 )

We know hard times come. The light we can shine to others reveals our faith in God. Our faith can persist even in the face of hardship. It is a demonstration of our trust that the Lord is good. When calamity happens the last thing we want to be is patient. We want to hurry up and move beyond the troubles. This is the time God has been preparing us for and we have the opportunity to grow closer to God. If you are in the middle of calamity, muster your patience one day at a time.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=7lHHavBVxm
 

Moleskin:  Speedo came out.  Double Trouble made it to both Bedrock’s this week.  Good turnout for The Cardiac.  We had an FNG this AM.  Pavilion brought him out.  William Daugherty now known as Robin Wood.  He told us he shoots bow and arrow competitively.  Speedo looked at DT and said Robin Wood.  He meant to say Robin Hood but misspoke and DT wasn’t going to let that opportunity pass!  Welcome Robin Wood!

We build walls and we tear them down



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F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: Cool but nice 53 deg

FNG: Loose Nuts (Steve Dasinger)

COP

TTT x 10

Don Quixote x 10

Hill Billy’s x 20

Mountain Man Poopers x 20 

Arm Circles OYO

The Thing

Each one grab 2 bricks and a block and head to the Wolfe ball field

Build a wall

Start with the foundation 

Blockiees  x 10 

Bear crawl with block to other side 

Run back 

PAC calls next exercise 

Bear crawl with bricks to blocks and build wall 

Run Back

Continue until wall is built 

PAX called a variety of exercises and created a great workout

Mary 

Pickle pounders

Snow Angles 

Announcements, Pledge, BOM

DEVO:

Your Mother Didn’t Love You as a Child

  • When: 20190430
  • QIC: Wreck-It Ralph
  • The PAX: Easy- In, Waldo, Popeye, Streaker, Splinter, Loose Nuts, Sakrete, Swinger, Joystick, Yo Adrian (R), Chum, Flanders, Mayhem


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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 60’s beautiful. 

FNGs: None

COP:  

TTT IC x9

LBAC Forward- x11

            Reverse- x 13

 

The Thang:

YHC had a birthday Q all planned out. Our AO Q has a disdain for random odd numbers, and I thought I’d help with a little immersion therapy. 

PAX drew exercises from the 2.0’s Gecko Easter Basket, and I used a random number generator from 0-30 until it hit an odd number. 

Exercises included:

Bird Dog

Squat Thrusters

Waterfall Plank

Overhead Press

Flutter Kick

Dammits (Lots and lots of dammits)

Curls

LBACs

Jailbreak (#of ‘reps’ x10m) (To the playground and back)

Sumo Squats

Triceps Extensions

World War I Sit-ups (with a block) 

Mary: Happy Birthday Pickle Pounders, with eye contact. 

Numberama: 14

Namerama: Easy- In, Waldo, Popeye, Streaker, Splinter, Loose Nuts, Sakrete, Swinger, Joystick, Yo Adrian (R), Chum, Flanders, Mayhem 

Pledge and COT

Announcements: Father’s Day Convergence- Details to come, GORUCK Charleston HTL this weekend. 

Devo: none. 

Moleskin:  It was awesome to lead these guys this morning. The randomness of the numbers really gets to you after a while, especially when you don’t share the number of reps with the PAX before you begin. Chum kept requesting some Mary, so with some quick thinking, it turned into singing happy birthday while doing pickle pounders in rhythm. Certainly the most interesting way its’ been sung to me. 

A Timely Backblast that actually features Randy Stewart

  • When: 20190428
  • QIC: Sakrete
  • The PAX: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake,


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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 50’s and clear 

FNGs:  Not today

COP:  Stretch while fist bumping other PAX

The Thang:

Run, ruck, ride or show up for coffee.  Get what you came to get. 

Mary: Not working that I know of but Toya was there.  She’s great. 

Numberama: 15 and this includes, like every other F3 event recently, no Double Trouble 

Namerama: Splinter, Flanders, One Bar, Bubble Head (Respect), Stringbean, Shrute, High Stick, Muscadine, Placebo (Respect), Repo, Professor Klump (Respect), Android, Bueller, Shortcake, Sakrete

Pledge and COT Completed 

Devo:  Leave that to the professionals on Sunday.  Shortcake closed us in prayer.

Moleskin:  14 guys showed up to get miles of some sort.  3 were on wheels.  11 were on foot.  Shortcake joined us for coffee.  He shared a praise report that is farm is kicking ass and taking names.  Android brought his dog as did Stringbean.  YHC saw a deer while running.  He was moving very fast.  He didn’t stick around long enough to get named as an FNG so lets just call it deer.    We, however, did not see Double Trouble.  Some of you newer guys probably don’t even know who he is.  Well Double Trouble has been a member of F3 Summerville for a very very long time.  He is very active on FB.  His name is Randy Stewart.  He has accomplished a lot of things from being an Ironman, multiple marathons, and even some Rucking events.  Recently though his excuses have been stronger than his desire to get in the gloom.  It would be cool if he would come out again but it just doesn’t seem like that is something he wants to do currently.  Keep EHing him men.  Maybe it will work.