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.

If you moved this workout to the shelter I would have been pissed Stalker to YHC

  • When: 20210213
  • QIC: Sakrete
  • The PAX: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni


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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 rainy to begin with moving to just cold.

FNGs: Did you just see the weather?  They ain’t coming out

COP:  TTT x 15 IC, LBAC forward and reverse x 15 IC, Hillbillies x 15 IC.

The Thang:

Line up on sidewalk around the circle @ the flag.  Reverse Indian Run (Lead man takes a lap around the circle while the remaining PAX sumo squat.  Once he makes it around to the back of the line the next man goes).

One mile run for time.  Once back at the flag circle back and find the six.

Set of 7s.  Squats and Calf Raises on Q.

Indian run to the picnic shelter closest to flag.  Set of 7s.  Dips and Carolina Dry Docks on Q.

Jail break to baseballs at the entrance.

Set of 7’s.  Incline and Decline merkins on Q.

Mosey to top parking lot by fire station.

Set of 7’s.  WW1 sit ups and LBCs.

Mosey to scoreboard at back of park.

Set of 7’s was audibled here for “time”

Mosey to whiffle ball field and line up on baseline

Set of 7’s.  Squats and Calf raises.  OYO.  After doing 1 squat bear crawl to the pitchers mound and lunge walk to other baseline then complete 6 calf raises.  Lunge walk to pitchers mound and bear crawl to other baseline.  Called audible for time about half way through.  Cut the field in half and completed set of 7’s at baseline and pitchers mound.

Indian run back to flag.

Mary: WW1 situps OYO until time.

Numberama:  8 

Namerama: Stalker (R), Easy In, Fish N Chips, Placebo (R), Snooki (R), Microwave, Zamboni, Sakrete

Pledge and COT

Announcements: Men’s hike being postponed to mid-late April.

Devo: Lets go have coffee and convo @ Starbucks.

Moleskin:   Upon arrival it was raining.  Had been all night and it was cold.  During warm ups YHC mentioned to Stalker that he had contemplated calling audible on entire workout and moving it to the shelter.  Immediatley Stalker said, “If you would have moved to the shelter I would have been pissed”.  I got up @ 530 in the cold and rain and came out here… make it worth it.  I hope I accomplished that task.  Good to see Snooki back on this side of town.  He had to catch an early morning flight from Monks Corner to make it on time.   If you notice part of the workout was adjusted due to “time”.  Yea that was because that particular set of 7s was absolutely brutal.  Time wasn’t the issue.  If you can’t do it don’t Q it.

In the preblast YHC urged for 100% participation at coffeteria.  We accomplished that-ish.  Zamboni couldn’t make coffee but Borland showed up to replace him.  Everyone else made it. Good conversations were had.

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

MILES, MUMBLE CHATTER AND A RANDOM SHOPPING CART

  • When: 20200312
  • QIC: Sakrete
  • The PAX: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli


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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 60’s.  Little fog in the air but otherwise clear

FNGs: No apparently they both went to Bedrock this AM

COP:  15 TTT IC (low and slow), 15 hillbilies IC

The Thang:

Split into 2 team of 5 and 1 of 4.  Take a left out of parking lot and then continue to take each left around the block.  During each loop do 25 burpees, and 50 of the following:  SSH, Merkins, Squats as a team.  You decide as a team when the exercises are performed.

Repeat until time.

Mary: PAX led WW1 situps by 3.

Numberama: 14

Namerama: Microwave, High Stick, Space Cowboy, Dockers, Splinter, Muscadine, Fanny Pack, Flo, Goose (R), Milton, Stalker (R), Hospice (R), Cannoli, Sakrete

Pledge and COT- loud and proud 

Announcements: Peytons Wild and Wacky this weekend, P200 in a couple weeks, Easter convergence 4-11 @ Faultline @ 0700 w/ breakfast to follow.  Non Easter focused workout at Ditch at 0600.

Devo:

Lord, Lord

“So why do you keep calling me ‘Lord, Lord!’ when you don’t do what I say?” (NLT) ( Luke 6:46 )

 

Do you ever get a feeling that God is telling you to do something?  That is called conviction.  Sometimes, we are convicted to do things that are difficult and all we want to do is run away.  But when we run away, we compromise with God.  We want the benefits of a relationship but when He asks us to obey Him, we are not willing to do the hard work.  What area of your life is God convicting you to honor Him with?

Moleskin:   This was very similar to what I ran at Bedrock on Tuesday.  The loop was smaller so more exercises were done.  The team of 4 found a grocery store buggy and utilized it on a few of their runs.  They were kind enough to offer it to YHC’s team but we declined.  Ain’t nobody got time to be falling out of no buggy.  Always fun at the TOTS.  Thanks for allowing me to lead.

On a serious note.  Cannoli is running for Dorchester County  School board.  DD2.  He is in need of signatures just to get his name on the ballet.  Even if you don’t want to vote for him and you live in Dorchester County reach out to him to get your name on his signature list.  However,  I’m not sure why you wouldn’t want to vote for him.  He is a great dude and has the best interest of our youth in mind.

Nothing like a 2 mile mosey to get rid of mumble chatter

  • When: 20200310
  • QIC: Sakrete
  • The PAX: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, 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: middle 50’s clear.  Perfect for some running

FNGs: Not today.  They are out there it is just up to us to go find them

COP:  Briefed PAX in pre blast that there would be limited time for stretching.  Perform OYO.  YHC gave instructions right at 0500.  Time to move.

The Thang:

Split into 2 teams of 4 and 1 team of 5.  Mosey from flag and go to top parking lot and around then turn right after the entrance and head out toward the scoreboard and around and back out to main road then back to flag.  Roughly a mile.  During each loop each team must complete 25 burpees, and 50 of the following:  SSH, WWI Sit up, Merkins.  Rinse and Repeat until time.  *if you get back to flag and don’t have time to complete another loop, go find the 6 and finish together.

Mary: PAX led WW1 situps.  Each Pax calls 5 WWI situps on Q.  Total of 65 done on Q.

Numberama: 13

Namerama: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, Defib, Sakrete

Pledge and COT:  ALWAYS LOUD AND PROUD 

Announcements: Easter convergence April 11 @ Faultline.  0700 start time with breakfast to follow.  There will be a non Easter focused BC held @ The Ditch that morning if you choose.  Rotating Saturday BCs.  This Saturday is our Saturday.  0600 start time.  Waldo to Q.

Devo:

Are Trustworthy

The instructions of the LORD are perfect, reviving the soul. The decrees of the LORD are trustworthy, making wise the simple. (NLT) ( Psalm 19:7 )

 

Do you have an important decision to make that impacts your future?  God has a perfect plan for your future, one that is in your best interest.  Invite God to be part of your decision through prayer.  Then look to the Word of God for guidance and principles to follow.  He will guide your thoughts and show you wise truths to aid you in the decision.  Finally, seek the advice of wise, respectable counsel from other believers.

Moleskin:   YHC had to get some training in for Peytons Wild and Wacky and the P200.  I don’t love running alone so I made my friends run with me.  Mumble chatter started hot but quickly subsided when we began.  As we were doing the PAX led WW1 situps, Stalker asked, Sakrete did you actually do the math on 13 x 5.  I did.  Its 65.  Thanks for coming out and taking a few laps around the park with me.

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (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.

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.