Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


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Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

Mary: we barely had time for a 1 exercise.

Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!

Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.

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

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.

2020’s Last Cardiac

  • When: 20201217
  • QIC: Waldo
  • The PAX: Splinter, Fish N Chips, High Stick, Sakrete, Snips, Defib, Easy In, Sugar Mountain


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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 luckily clear

FNGs: None

COP: SSH x25 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: 9

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

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Anniversary Convergence/Party on Jan. 9.  Fish N Chips is collecting clothing for donation.

Devo:  Gave the Bedrock mantra…DBAD

Moleskin: Sugar Mountain and Snips were newcomers to the Cardiac today, and they got to experience all of the fun that Bedrock’s monthly fitness test provides.  Great 2nd F as always, and it’s a good workout if you push yourself.  I believe Splinter led the pack today w/ 14 rounds completed.  Great job, everyone.

WHY IS DEFIB SO FAST??

  • When: 20201215
  • QIC: Sakrete
  • The PAX: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo


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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: A cool 41 degrees at kick off

FNGs: None today

COP:  10 TTT IC,  Flamingo with left leg planted (Pax count off), Flamingo with right leg planted (Pax count off), LBAC forward x 20 IC, LBAC reverse x 20 IC.  Mosey to the bridge and Bernie Sanders Run across bridge and Mosey back to flag.

The Thang:

Calf Raises OYO  (When YHC called your birthday month run around the gravel parking lot.  Goal is to catch the man in front of you while trying to not get caught by the guy behind you).  If you were passed 3 burpees OYO.

Grab a block and gather at entrance to the gravel lot.

20 curls for the girls on Q.  Run to the light pole on the right side.

15 Squat on Q.  Run back to blocks @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extension on Q.  Run to the light pole on the right side.

15 Squats on Q.  15 WW1 situps on Q.  Run back to block @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extensions on Q.  20 Chest presses (on your six).  Run to the light pole on the right side

20 Squats on Q.  15 WW1 situps on Q.  15 Lt. Dan OYO.

Indian Run to entrance to the park where the baseballs are.

15 dips on Q.  Run out to the gate and back.

15 dips on Q.  15 Step Ups OYO.  Run out to the gate and back.

Mosey to the wiffle ball field via wooden bridge.  Gather at home plate.  20 merkins OYO.  Jailbreak around the bases.  20 merkins OYO.  Mosey back to the blocks via path on opposite side of Wiffle ball field from where you entered.  Once back at the blocks Stow and meet back @ flag.

Mary: Thundestruck Plank-merkins (Play Thunderstruck by AC/DC.  Hold plank.  When they say thunder in the song execute a merkin.  If you break plank run down to the light pole and back.  Rinse and Repeat)

Numberama: 14

Namerama: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo, Sakrete

Pledge and COT

Announcements: Raised over $550 for Operation Sweet Tooth at the Christmas drop in last week.  Good on you men.

The Guild tomorrow morning at the big gazebo in the park.  0500.

January 9th anniversary convergence @ 0700 @ Faultline.  Anniversary party @ green barn @ Carnes Cross Roads that evening

Devo: To Pray For
And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groaning’s that cannot be expressed in words. (NLT) ( Romans 8:26 )

Don’t know how to pray or unsure of what to say? Don’t worry, just spend time with God and count on the Holy Spirit to pray on your behalf. Talking with God is an important part of a growing spiritual life. Do you forget to pray regularly? Share your thoughts with God while you do a daily habit such as brushing your teeth. This will help jump start your prayer life. Or write down your prayers in a journal to detail out your thoughts

Moleskin:  It is Defib’s birthday.  Defib is very fast.  Dri Prime requested Thunderstruck as we were walking up to the flag to begin BC.  I am not one to disappoint a fan.  I made it work.  M&M and High Stick shared with me they thought I was a mother….. nevermind you get the point.   

It’s just after 9am and my legs already feel like that baby giraffe learning to walk.  Ain’t gonna be a good day. 

The good old days!

  • When: 20201206
  • QIC: Schrute
  • The PAX: Milton, Stalker, High Stick, Pretzel, Splinter, Space Cowboy, Sakrete, Masterload, Grasshopper, Chowda, Borland, Placebo, Waldo, Chum, City Slicker, Peg, DHL, Sugar Mountain


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Weather: chilly temp 37 degrees

Warm up: waiting for 5AM

Various miles and routes run through Nexton

numberama: 18

COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship

 

The Standard was upheld

Mayhem’s Long Awaited Q Debut

  • When: 20201210
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, 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: Cold, clear

FNGs: None

COP: LBAC x20 IC forward & backward; Overhead claps x20 IC; SSH x20 IC; Imperial Walkers x20 IC; Mountain Climbers x20 IC; TTT x10 IC

The Thang:
-Mosey to parking lot at front of park.
-Indian Run back to flag
-Series of stretches
-Assemble at entrance of circle w/ block
-Merkins x10 on Q; Bear Crawl to cone about 10-15 yards; SkiAbs x10 IC; Bear Crawl back
-Reverse Squats x12 on Q; Plank walk to cone; Calf Raises x20 on Q; Plank walk back; Curls x10 on Q
-Merkins x20 on Q; Bear crawl to cone; SkiAbs x20 OYO; Bear Crawl back
-Reverse Squats x21 on Q; Plank walk to cone; Calf Raises x40 on Q; Plank walk back; Curls x20 on Q
-Bear crawl to cone and back
-Stow Blocks

Mary: Rocking Chair LBCs x10 IC; WWI Situps x10 on Q; Box Cutters x10 IC; Flutter Kicks x20 IC; Heels to Heaven x10 on Q

Numberama: 13

Namerama: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In, Mayhem, Waldo

Pledge and COT

Announcements: Christmas drop-in at Stalker’s House tonight; Saturday workout at Bedrock; Anniversary Convergence/Party on Jan. 9; Sakrete is collecting clothes for donation

Devo: Bedrock mantra…DBAD

Moleskin: Mayhem stepped up and delivered a high quality beat-down.  In true Bedrock fashion, the pax tried to distract him with late arrivals (including one arrival during Mary), plenty of mumble chatter, and some good-spirited critiques of the exercises that he chose, but Mayhem was prepared and took it all in stride.  Looking forward to future Mayhem workouts.