Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Snips Merry-Go-Round

  • When: 20210923
  • QIC: Waldo (Snips as Co-Q)
  • The PAX: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three's Company, Chum


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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 60s, clear, perfect (though with some standing water from all the rain earlier in the week

FNGs: None

COP: SSH x15 IC; Don Quixote x15 IC; LBAC x15 IC forward & backward; Overhead Claps x15 IC; TTT x15 IC

The Thang:
-Indian run to the whiffle ball field, going the long way around.
-Split into 5 groups.  4 of the groups will start at a different base while the 5th group starts as the runners.
-The pax that are running will take one lap around the field, while they are doing that, the pax at home plate are doing flutter kicks, the pax at 1st base are doing burpees, the pax at 2nd base are doing LBCs, and the pax at 3rd base are doing merkins.
-Once the runners complete their lap, everyone rotates…the runners go to home, home goes to 1st base, 1st base goes to 2nd, 2nd base goes to 3rd, and the men at 3rd base become the runners.  Continue this rotation until around 5:35.
-Mosey back to the flag.

Mary: LBC x30 IC; WWI situps x20 on Q; American Hammers x10 IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three’s Company, Chum, Snips, Waldo

Pledge and COT

Announcements: Saturday workout is at Fault Line.

Devo: Taking on a new leadership role can be scary.  Yes, you may make some mistakes, but if people were encouraging you to take on that role, then they have faith in your ability to do it…but if you wait until you personally feel like you are ready, you may never make the leap.  So sometimes you have to take the risk and go out and lead before you feel like you are ready.

Moleskin: It’s always exciting when somebody steps up to co-Q for the first time.  Snips has been a regular at Bedrock since December, and finally took the leap to lead for the first time this morning.  He had to deal with the first co-Q jitters, the classic Fish N Chips stalling tactics, and some solid mumble chatter, but he handled all of that well and led us through a good workout.  I look forward to what he’ll bring to the Q table going forward.

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

5,4,3,2,1… Late

  • When: 20210805
  • QIC: Milton
  • The PAX: Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose


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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: Moist

FNGs: None

COP:

SSH: 50 – IC

TTT: 10 – IC

Imperial Walkers: 10 – IC

Terrible Ts: 10 – IC

The Thang:

5,4,3,2,1 Go

50 LBC – On Q

 

40 Squats – On Q

30 Curls for my wife – On Q

20 Merkins – On Q

10 Burpees – IC

Mary: Random ab exercises

Numberama: 8

Namerama: Milton, Pretzel, Radio, Stalker, Microwave, Fanny Pack, Snap-On, Goose

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Saturday @ Bedrock

  • When: 20210506
  • QIC: Three's Company
  • The PAX: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, 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: Warm, but not awful

FNGs: None

COP: SSHs, LBACs, OH Claps, and a couple other things

The Thang:
Grab the blocks
Curls for the girls: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Overhead press: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Tricep extensions: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Lawn mowers: 15 each arm OQ Jailbreak to lamppost, 10 merkins, mosy back
Squats with the block: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Mosy to the wiffle ball field.
Everyone line up behind home base and hold a plank One by one, run around the bases, when you make it to home base, get back in the plank position The catch: at each base do 5 burpees (except home plate).
Rinse and Repeat with everyone doing WW1 sit-ups and 10 squats at each base.
Rinse and repeat with everyone doing flutter kicks and run around the bases.
Indian run twice around the field
Run to the big baseballs ⚾️ Spider-man merkins Hold Plank and one by one 5 spider-man merkins starting on your left
Squats Hold squat and one by one 10 squats starting on your left
Dips Hold dip and one by one 10 dips starting on your left
Indian run back to the flag
Store blocks

Mary: 30 American hammers IC

Numberama: 8

Namerama: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel, Three’s Company

Pledge and COT

Announcements: Father’s Day Convergence; Sheepdog

Devo: Each day is a new day.

Moleskin: Three’s Company is having trouble accessing the Q website, so Waldo is writing this out…Anyway, Three’s Company brought the heat with this workout and it was a good mix of activities, perfect for the hour-long Saturday format.

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

Caffeine, weapons, booze and drugs

  • When: 20210420
  • QIC: Pretzel
  • The PAX: Grits, Microwave, Placebo, Jingles, Flo, Hospice, cannoli, Goose, Hot Spot, Old Flame, High Stick, Stalker, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Muscadine, Pretzel


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Nineteen dudes did some window shopping along Richardson Square at Seismic on Tuesday, April 20. Turns out there’s a lot of ways you can get into carious kinds of trouble along our picturesque Little Main. What’s your poison? Caffeine? Pills? Alcohol? Axes? You can have it all. Here’s how it all went down.

Conditions: Clear, pleasant. Dry.

COP

SSH x2

Through the Tunnel x10

Imperial Walker x10

LBAC x 10

Partner up and step off for a string of pearls to the square to keep the group together. Once there, at the first street light by Cuppa Manna, Partner 1 ran to the second street light and held plank while partner 2 executed 25 squats. Partner 2 then runs to the third street light and holds plank, alerting Partner 1 along the way that it’s his turn to do squats. Continue until you reach Guerin’s Pharmacy for a total of 13 street lights. Return to Cuppa Manna the way we got there, subbing in American Hammers for the squats. String of pearls back to the AO for 2.5 minutes of Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Loosely Gathered Collection of Man / Devo

 

Schrute less Q #2 (Placebo)

  • When: 20210411
  • QIC: Placebo
  • The PAX: Goose, placebo, Cannoli, Hospice, Milton, space Cowboy, Stalker


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f3 facebookMild

high 50s

warm up getting ready for run and a 12 mile ruck

Placebo stepped up and Qed the Creamer while Schrute was out of town for a mini Spring Break trip.
The tribe Rucked a 12 miler and there were runners through the streets of Nexton

 

The standard was held

Final Tour de Sakrete 2

  • When: 20210407
  • QIC: Sakrete
  • The PAX: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave


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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: They don’t generally show up to the Shocker

COP:  OYO prior to 0500

The Thang:

Discuss the route for this week’s Shocker.  The running portion will be behind the shops immediately to the left coming out of the garage.  Right unto W 2nd S St, Right on S Cedar, Right on W Richardson and back to garage.

Mary: She’s off on Shocker days

Numberama: 13

Namerama: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave, Sakrete

Pledge and COT

Announcements: Sort of Quite on the home front right now

Devo: Grab a can of spray paint and cover up some of the “art work” at the top of the garage.

Moleskin:   The Shocker is the same every month.  Sometimes the route is different.  25 merkins and 25 LBC at the top of the garage.  Run across the top of the parking deck.  24 merkins and LBC.  Down the stairs.  23 merkins and LBC.  Run the route.  Once back at the parking garage 22 merkins and LBC.  Upstairs.  Rinse and Repeat decreasing numbers at each stop.  Grits started out hot and no one could catch him.  Dude is unreal.

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, 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: 65

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


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The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.