Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Skip Williams – The October Running of The Hero

  • When: 20191119
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy


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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: 48

FNGs: None

COP:

SSH: 20 – IC

TTT: 17 -IC

Don Quixote: 4 – IC

LBAC: 10 Forward – IC, 10 Backward – IC

T Claps: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor one of our own, Hospice (Skip Williams). Skip is what F3 is all about. Always encouraging others. Always has a positive attitude. When he was diagnosed with a heart issue he was told it was difficult to diagnose, because he was in such good shape. He was told most people with his condition could not walk up a flight of stairs without running out of breath. Skip was still coming to boot camps. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 14

Namerama: Fanny Pack, Flo, Green Bags, Space Cowboy, Grits, Peg, Splinter, Microwave, Schrute, High Stick, Grasshopper, Sugar Mountain, Floppy, Milton

Announcements: Summerville Christmas Parade (12/8), Christmas Party (11/12) – Oak Rd Brewery

COT

Devo: Keep training for life. You never know when you will need it. 

Moleskin: 

Honoring the Numbers 33 and 37

  • When: 20191105
  • QIC: Sakrete
  • The PAX: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana


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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 50’s.  Little mist in the air.  Ground wet from over night rain

FNGs: Not today

COP:  10 TTT IC, 33 LBAC FORWARD, 33 LBAC IN REVERSE

The Thang:

Partner up with someone relatively close to you in speed.  Short distances.  Assemble at entrance to circle.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 bear crawls away from traffic circle as Partner 2 is doing 33 Merkins.  When partner 2 finishes  run out and catch partner 1.  Flip Flop and partner 2 begins bear crawling back towards flag.  Partner 1 does merkins and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 crab walks away from traffic circle as Partner 2 is doing 33 Carolina Dry docks.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins crab walking back towards flag.  Partner 1 does CCD and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 lunge walks away from traffic circle as Partner 2 is doing 33 squats.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag.  Partner 1 does squats and runs to catch up.

Indian Run around gravel lot

Partner 1 sumo squats away from traffic circle as Partner 2 is doing 33 monkey humpers.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag

Goal for this one is 33 burpees as a team.  Partner 1 Bernie Sanders (runs backwards) away from circle.  Partner 2 does as many burpees as he wants and runs to catch up.  Partner 1 starts with the number Partner 2 left off with while Partner 2 runs backwards.  Continue until 33 burpees is reached.  Once your team reaches 33 burpees stop where you are and hold plank.  Once all teams have completed 33 burpees the team who made it furthest begins running back towards flag.  When the lead team gets to your team fall in behind and mosey to the light pole heading into the flag.

Jailbreak to the flag.  You vs. You.  Push your self with everything you have left.

 

Mary: Sugar Mountain asked YHC if he could handle ‘Mary’ for the day.  He also wrote this portion of backblast

In honor of Sakrete.

We learned at The Guild that it take Sakrete 37 seconds to conceive a child. It is also his 33rd birthday. So the following happened

37 Baby Makers OQ

33 Pickle Pounders IC

37 Monkey Humpers IC

33 Second Planks

Numberama: 13

Namerama: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana, Sakrete

Pledge and COT- Correct  

Announcements: Events coming up.  Get with you 2nd F Q’s with any questions.  Keep an eye on the FB page for updates as well.

Devo: Used the devo time to hand over the reigns to Waldo for the time being as YHC is stepping away to nail down things at home after the newest 2.0 comes into the world.

Moleskin:   We did 33 (my age) of a lot of exercises that YHC doesn’t enjoy doing.  Defib kicked mulch on me as we were doing LBAC.  I guess 33 in both directions was too much.  Defib also almost died.  Alot.  Easy In is really fast.  Waldo is also fast.  Didn’t have a lot of mumble chatter this morning.  YHC will chalk it up as a win.  Anytime you can quiet this crowd you have done something.

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

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.

Visit to the Concrete Beast

  • When: 20190813
  • QIC: Peg
  • The PAX: Cannoli, Space Cowboy, High Stick, Sugar Mountain, Good Times, Mary, Old Flame, Greenbags, Grits, Flo, Freeloader, Dockers, Schrute, Blue Light Special, Smokey, Milton


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Conditions – hot and humid – typical mid-August morning

Disclaimer – given

FNGs – none

Warmup – TTT x 15 IC, LBAC X 10 IC fwd/bwd, DQ x 15 IC, IW x 15 IC

Mosey to blockpile and get two bricks each.

Indian run to Jingles Hill

Plank on bricks for 1 min

Run to top of JH and plank on bricks.

15 brick raises from plank IC

Run to garage

Plank on bricks for 1 min

Thang – split into two groups – group one run to top of garage via ramps and back down, group two run to top of garage via stairs and back down stairs twice. Switch with group one. Then switch again.

Run back to AO with one stop for 15 brick raises from plank IC

Mary – no time

Numberama, Namearama, Pledge, COT

Moleskin – YHC is training for BRR and MCM so brought some hill running and core work to Seismic. The men of Seismic crushed it. Always enjoy the opportunity to lead at Seismic!

 

LEGO My Eggo

  • When: 20190806
  • QIC: Sugar Mountain
  • The PAX: Fish and Chips, Double Trouble, Streaker, Waldo, Swinger, Mayhem, Prius (Respect), Yo Adrian (Respect), EZ-In, Chowda, Sugar Mountain,


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Weather 78 deg and humid as shit!!!

FNG None:

COP: TTT x 10 IC, Don Quixote x 10 IC, LBAC x 10 each way, Mountain Climbers x 10 IC.

 

The Thing

YHC has a box with LEGOs numbered 1 – 25. Pax was instructed that the larger peace’s had the larger numbers.  Pax would chose an exercise and then pick a LEGO peace. All PAX would do the exercises with what ever number was on the LEGO.

Work was put in and was not easy!!

 

Numberarama

Namarame

BOM

Devo: Dont be a dick!!

 

 

Happy 33rd Birthday to Me

  • When: 20190820
  • QIC: Swinger
  • The PAX: Fish N Chips, Streaker, Waldo, Dri-Prime, Rizzo, Mayhem, Chum, Easy In, Sugar Mountain, 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: 33 C (ish)

FNGs: Rizzo

COP:

Grab a block

(33 IC) – SSH

(33 IC) – Arm Circles (17 forward, 16 backward)…mumble chatter began

Partner up with someone of similar height.

Introduce the bropee. Per F3 Lexicon, a bropee is “Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten”

(1 OYO) – Bropee

The Thang:

YHC brought my own birthday present for the PAX this morning. I opened the box to find a giant list of 33 exercises, to be performed Dora-style, 33 reps each. While one partner performed the exercise, the other did a lap around the gravel parking lot. Every time the partners were together again, they executed one bropee.

Exercises included:

  1. American Hammer
  2. Burpees
  3. Calf Raises
  4. Chest Press
  5. Cobra Squat
  6. Curls for the girls
  7. Dammits
  8. Derkins
  9. Dips (on the block)
  10. Flutter Kicks (IC)
  11. Gorilla Humpers
  12. Heels to Heaven
  13. Hand-release Merkins
  14. Indian Sit Ups
  15. Iron Cross
  16. Jump Squats
  17. Kettle bell swings
  18. Lawn Mowers (16 one side, 17 other side)
  19. Little Baby Crunch
  20. Lunge
  21. Merkins
  22. Monkey Humpers
  23. Mt. Climbers
  24. Overhead Press
  25. Peter Parker
  26. Russian twist
  27. Shoulder taps
  28. Squat thrust
  29. Tricep Extension
  30. Turkish Get Up
  31. V-Up Roll Ups
  32. Wide Merkins
  33. WW 1 Sit Ups

When time was called, PAX had to do math.

  • 33 bropees – what number you had completed when time was called.

Mary:

Birthday Pickle Pounders, lead by Chum.

Numberama: 10

Namerama:

Pledge and COT

Devo: 

“But seek first the kingdom of God and His righteousness, and all these things shall be added to you.” ~Matthew 6:33
Many people seek after the material things in life. When you seek first the Kingdom of God and His righteousness, then your Father in Heaven will supply your needs. God is faithful.
What would it look like if we seek first the Kingdom of God and His righteousness in our lives, families, ministries, and businesses rather trying to do everything first in our own strength?

 

Moleskin:   Mumble chatter was on point today. Things like, “I thought you were only 15,” “Why couldn’t you just be 20?” and “Go ahead and add 34 to the list; we’ll never make it anyway.”

During the Namerama, PAX were mad to find out it isn’t even my birthday…and I’m still 32…

P.S. Welcome FNG Rizzo!!

 

The CC Brings the MOST MUMBLE CHATTER EVER

  • When: 20190815
  • QIC: Sakrete
  • The PAX: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, 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: Mid 70’s and HUMID

SCS: Flanders, Sugar Mountain, Double Trouble, and Splinter 

FNGs: Had one on the preblast but the guy bringing him didn’t show up either (It was Dri Prime) .  Maybe soon.

COP:  YHC warned the PAX in pre blast and at arrival there would be none.  Ready to move at 0500

The Thang:

Lunge Walk to the light pole on right hand side

Sumo Squat to next speed limit sign on right hand side.

Jail Break to fire hydrant

Bernie Sanders to beginning of bridge

Jail Break across bridge

Form up in 2 columns and mosey to the top parking lot.

TOP PARKING LOT IS DIVIDED INTO 2 SECTIONS.  PARKING LOT WILL BE BROKE INTO 5 STATIONS.  FOR REMAINDER OF BACK BLAST THEY WILL BE KNOWN SIMPLY AS ST1, ST2, ETC.  STATION 1 IS FACING THE FIRE STATION ON THE LEFT SIDE OF THE PARKING AND END NEAREST THE WOODS.  STATION 2 IS THE CROSS WALK IN MIDDLE OF PARKING LOT.  STATION 3 END OF PARKING LOT NEAREST FIRES STATION.  STATION 4 IS FACING AWAY FROM FIRE STATION AND CROSS WALK IN MIDDLE OF PARKING LOT. STATION 5 IS END OF PARKING LOT NEAREST WOODS FACING AWAY FROM FIRE STATION.  IF YOU AREN’T FOLLOWING COME OUT TO BEDROCK ONE MORNING AND I’LL SHOW YOU

ST1- 10 Merkins on Q.  Jailbreak to ST2.

ST2- 10 Merkins on Q, 10 Squats on Q. Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  Mosey to opposite side of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  Jailbreak to ST5.

ST5-10 Merkins on Q, 10 Squats on Q.  10 WWI Stiups on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO.  Mosey to and around circle with baseballs at entrance and back to ST1.

ST1- 10 Merkins on Q, 10 Squats, on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. Jailbreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. 10 hand Release merkins on Q.  Jailbreak to ST3.

ST3- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand release Merkins on Q, 10 calf raises on Q.  Mosey to opposite of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand Release Merkins on Q, 10 calf raises on Q, 10 heel touches IC

Partner up.  Next stop is the flag.  Slow man sets the pace.  Stay with your partner.  When YHC returned to flag gathered the masses and head back out to the get the 6.

Mary: 1 minute and a half plank.  If plank is broken take a jog around the circle.

Numberama: 16

Namerama: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble, Sakrete

Pledge and COT We did that.  As usual.  The Standard is the standard 

Announcements: Labor Day Convergence @ Magnirock 0700

Devo:

Beware Of Envy

Don’t envy sinners, but always continue to fear the LORD . (NLT) ( Proverbs 23:17  )

 

Our culture shouts that bigger is better! Envy almost feels normal in the climate we live in, it can be hard to even notice how it hurts our hearts.  God warns us to be careful not to envy but trust that God has placed you in your own life with your specific set of resources to tell a perfectly unique story that only you can tell.

Moleskin:   The mumble chatter at Bedrock is always a step higher than anyone else.  Always.  Fish N Chips doesn’t check FB and was talking at the onset so he had no idea that @ there was no warm up.  He decided to express his concern. About mid way through the lunge walks I knew it was going to be a different animal controlling the mumble chatter today.  Rabbit Ears came back to join us today.  The EH worked on him.  Keep EHing your friends.  Robin Wood is really fast during sprints.  Like really fast.  Grits is also fast.  Fish N Chips is also fast.  YHC apple watch showed 722 calories burned and DT informed me that his said over one and a half miles of movement.   The mumble chatter saw a SIGNIFICANT loss during the station work.  Somehow DT managed to still talk A LOT even after “being smoked 15 minutes in”.

Total Number of reps from this AM: 90 merkins, 80 squats, 70 WWI situps, 60 Carolina Dry docks, 50 Bobby Hurleys, 40 LBCs, 30 hand release merkins, 20 calf raises, 10 heel touches and a mile and a half of movement.    This was test run number 3 of this workout.  It will appear again soon.  Until the next one.  Sakrete Out.

Circuit Workout in the Pool

  • When: 20190809
  • QIC: Canadian Bacon
  • The PAX: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo


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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: Very humid and wet

FNGs: None

COP:  10 links freestyle

The Thang:

Split into 6 groups of 2 (15 minutes)
Swim 4 links, 3 links motor, last one Sprint freestyle
Partner does up downs and wall pushups. Goal is 5- 10  of each
(Each partner does each activity 5 times)

Pool Circuit  3 Stations: 10 minutes at each

Station 1: up downs (5) and tread water (30 seconds hands up, 30 seconds use hands)

Station 2: 5 wall pushups to 5 up downs (3 links in between)

Station 3: Sprint station. 2x all out sprints. Rest 30 seconds (10 sets)

Recover Recover

Numberama: 12

Namerama: Hanging Chad, Recount, High Stick, Sugar Mountain, Sakrete, DP, Milton, Schrute, LottaLove, One Bar, Redo, Canadian Bacon

Pledge and COT

Devo: Resist passivity

No Hairy Winks. We want him to come back out

Let’s Try Some New Things

  • When: 20190808
  • QIC: Waldo
  • The PAX: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, 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: Warm and Muggy…typical August morning

FNGs: None

COP: Chumbaburpee – To the song ‘Tubthumping’ by Chumbawumba, start with SSH at the beginning of the song, then every time they sing, “I get knocked down, but I get up again”, do a burpee.  While not doing burpees, continuously do SSH throughout the song until it is over.

The Thang:
Mosey to wiffle ball field:
Field of Dreams – Divide into four groups.  The group at home plate does 10 burpees, and then relieves the Pax at 1st base.  The group at 1st base was doing AMRAP squats until they were relieved, where they then proceed to 2nd base.  The group at 2nd base was doing AMRAP merkins until they were relieved, where they then proceed to 3rd base.  The group at 3rd base was doing AMRAP LBCs until they were relieved, where they then proceed to home plate to do 10 burpees.  Continue this rotation until everyone has been at each base.

Mosey to the big wall at the front of the park:
Wall of Fire – While Pax does People’s Chair, take turns doing 10x Merkins, and then take turns doing 10x LBCs.  When not doing the Merkins or LBCs, you’re holding People’s Chair against the wall.

Mosey to the parking lot at the end of the park:
Webbicides – A standard suicide (or Staying Alive) but as you get to each line, you do an increasing amount of merkins. So you run to the first line, do 1 merkin, run back to the start, then run to the 2nd line, and do 2 merkins.  Continue that progression until you get up to the 10th line where you are doing 10 merkins.

Mosey to the bridge:
-Do one tricep dip on the bridge rail, then lunge walk to the alternate side, and do two tricep dips.  Continue to lunge walk between the rails, adding a tricep dip on each side until Q says to stop.  The Pax got to around 8 tricep dips by the time we stopped.

Mosey to the flag.

Mary: Hands of Time – Pax is on their 6’s, circling up w/ their heads in the center with legs out like hands of a clock.  Legs start up at 90 degrees (like where they would be for Heels to Heavan). Count around the circle up to 120.  When you call out a number, move legs from 90 degrees to 6 inches above the ground and hold until the count returns to you, then return it to 90 degrees.  Continue until the count gets to 120, alternating your legs from 90 degrees to 6 inches each time the count gets to you.
-LBCs x30 IC

Numberama: 11

Namerama: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble, Waldo

Pledge and COT

Announcements: Labor Day convergence at Bedrock/Magnitude.

Devo: Don’t be afraid to try new things.  Some things will work, some won’t.  But you almost always gain something by attempting new things.

Moleskin: So I pre-blasted this workout, saying that my Q would be somewhat inspired by my college experience.  My original plan was to randomly pick a back-blast from F3 Rock Hill (where I went to college) and translate it into a workable BC at Bedrock.  Unfortunately, there weren’t many published backblasts on their website, and most were for their running AO, and the others I saw would have been difficult to translate into a BC at Bedrock (or used terminology/exercises that I couldn’t figure out).  So I called an audible and shifted my workout to the idea of trying new things (which I could tie back to my college experience, as I did some new things; some good, some not so good).  I went through the exercise list on the F3Nation website and pulled some exercises/routines that I hadn’t done before, not sure how they would work in practice or how they would fit in to the 45 minute workout time.  All in all, it went pretty well.  I did have to through in a couple extra items to fill out the time, but the various new routines were challenging and may pop up again in a later workout (FYI, the Chumbaburpee will cause your legs to be jello before you even get to The Thang).