Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Tabata for Arms

  • When: 20210824
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips


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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: Typical summer morning…warm and muggy and a bit foggy too

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab 2 bricks each
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Curls w/ the bricks.
-Mosey to the bridge (carrying bricks), Tabata #2 – Dips.
-Mosey to the far parking lot (carrying bricks), Tabata #3 – OH Press.
-Mosey to the small wall (carrying bricks), Tabata #4 – Incline Merkins.
-Mosey to whiffle ball field (carrying bricks), Tabata #5 – Tricep Extensions.
-Mosey to smaller pavilion (carrying bricks, Tabata #6 – Curls w/ the bricks.
-Mosey back to flag & stow bricks

Mary: LBCs x25 IC; Heel Touches x25 IC

Numberama: 7

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at FaultLine this week.  Get in touch w/ Pretzel if you’re interested in SpeedForNeed.  Sept. 11 Convergence at Nexton.

Devo: Be prepared…whether it is to fill in to Q or for whatever else life throws at you.  Be mentally & physically ready.

Moleskin: I had done an all-leg tabata back in July, so I decided to do an arm version of the workout today.  The bricks were a bit underwhelming on the first set of curls, but they started feeling heavier as the workout went along.

Rainforest Cardiac

  • When: 20210819
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, 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: Very warm and very muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the lightpost on the right and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, Manana, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at the Jones; SpeedForNeed and other events are coming up.

Devo:  There are a lot of people that would appreciate people being nice to them.  With a lot of people on edge, I’ve seen people in the service industry and other areas treated very poorly.  Show some grace and be nice and appreciative to people…it isn’t difficult to do.

Moleskin: I’m not sure what a rainforest actually feels like at its most humid, but I can’t imagine it would be much worse than the conditions we had at the Cardiac this morning.  That made the Cardiac feel like even more of a grind than it already is.  But we got our work in, and as always, some good conversations were had.

1000 Yard Farmer Carry via 11s.

  • When: 20210610
  • QIC: Peaches
  • The PAX: Waldo, Snips, Easy-In, Sugar Mtn & Peaches


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PAX – Waldo, Snips, Easy-In, Sugar Mtn & Peaches

The weather was low 70s, cloudy and extremely moist with humidity.

The warm-up consisted of through the tunnel’s, baby arm circles, squatting BACs, and side straddle hops

The Thang consisted of two sets of 11s, both with a twist. The first set of 11s involved not running, but farmer carrying 2 blocks to each end. One end was bottomless Merkins and at the other end was curls for girls. (Farmer carry 2 times over 50 yards per set = 1000 yrds total)
The second set of 11s involved running between the end stations. The far end was squats while the short end was five lawnmowers per each arm regardless of what round we were running.
Mary – 20 sit-ups, 20 twisting sit-ups & 90 seconds of protractor.

Devo message- As men of faith, if our plans are suddenly changed by forces beyond our control, then it may be the Lord changing our plan to fit His plan. This may be for our protection or possibly a blessing to someone else. Give thanks for those disruptions in your life plan.

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.

Final tour de Sakrete 5 The Guild

  • When: 20210414
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually


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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:  Pour the coffee

The Thang:

YHC told the story of the move.  How the M and I gave the move over to God.  Let him lead our way.  Give it to God and go to sleep.

Mary: She isn’t allowed @ The Guild

Numberama: 9 in person

Namerama: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually

Devo: The whole thing was a devo

Moleskin:   Sometimes you have to work out your brain just like you work out physically.  Got to be in touch with the spiritual side of life.

April Cardiac

  • When: 20210415
  • QIC: Waldo
  • The PAX: Easy In, Swinger, Snips, Handy Manny, 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: Comfortable and surprisingly dry for a Cardiac

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

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: 6

Namerama: Easy In, Swinger, Snips, Handy Manny, Sugar Mountain, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Jones; Help Sakrete load the moving truck on May 2; Liquefaction on Apr 22 is at Stalker’s place at 1800; Typical Liquefactions have been every Thursday at Oak Road Brewery at 1900.

Devo:  Opportunities show up in different ways to different people.  Sometimes they seemingly come out of nowhere.  Sometimes you spend a long time working toward making that opportunity show up for you at some point.  Either way, you need to be ready for when they appear…but timing is everything.  Sometimes an opportunity you wanted/pursued at some point may finally arrive, and it is no longer the right thing for you at that point.

Moleskin: Handy Manny got his first crack at the Cardiac, and seemed to handle it well.  Some good 2nd F as always on Cardiac Day.

In the land of the Country Club, the one-armed man will lead them

  • When: 20210410
  • QIC: Pretzel
  • The PAX: Fish & Chips, Show Me, Sakrete, Placebo, Motherboard, Sugar Mountain, Microwave, Muggsy, Threes Company, Pretzel


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Bedrock. Saturday, April 10. The one-armed man led a musically-accompanied workout, giving the PAX free reign to choose their own exercises if desired. Since I was fairly confined to core and lower body I wanted others to have the option of mixing in some upper body. A different exercise for each song, with a lap around the gravel parking lot when you need a break.

I can’t upload a picture so here are some wieners.

Conditions: Clear, 60. Great weather.

COP

SSH x 2

Umm…some other stuff. Probably Imperial Walkers. Maybe Don Quixotes. Likely Through-the-Tunnels.

The Thang

Teen Angst (What The World Needs Now) – Cracker

Squats

 

Super Bon Bon – Soul Coughing

LBCs OR Merkins

 

(Can’t You) Trip Like I Do – Filter/The Crystal Method

Overhead clap OR Overhead press

 

Resignation Superman – Big Head Todd and the Monsters

Low Plank

 

People Who Died – Jim Carroll Band

Heels to Heaven

 

Take The Time – Dream Theater

Lunges OR Curls

 

Slither – Velvet Revolver

Freddie Mercuries

 

Brothers Gonna Work It Out – Public Enemy

Big Boy Sit-Ups

 

Root Down – Beastie Boys

Pickle Pounders

 

Revelations – Audioslave

Calf Raises

 

Celebrity Skin – Hole

Tricep Extensions OR Sumo Squats

 

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.

Sometimes things are simply better on paper

  • When: 20210316
  • QIC: Sakrete
  • The PAX: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (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: A combination of the rain over night and the little bit we got right after COP made the park just wet enough

FNGs: Not today 

COP:  Arms up until instructed to put down.  15 LBAC Forward-15 LBAC Reverse- 15 OVER HEAD CLAP- 15 MORACCAN NIGHT CLUB ALL IC- drop arms; 15 Hilbilies IC; 15 TTT IC; Waterfall merkins (Everyone hold plank.  Starting with Mayhem execute 5 merkins while the remaining guys hold plank.  Onced finished with merkins get a block and gather @ yield sign. Continue rotating until all Pax have done 5 merkins and gotten a block)

The Thang:

Block up and move out towards entrance.  Each Pax instructed to place block down with a card that was handed out by YHC.  Spreading the blocks out throughout the park.  Once your block is placed take a lap around the fire station parking lot and back to the first block.  Once all 11 stations were complete take a lap down to the bridge leading to the wiffle ball field and back to first block.  Continue rotation until time called.  Your pace.  Push yourself.  If one station gets clogged up move on to the next available station.

Mary: Hold plank rotating right arm up, left arm up, left leg up and right leg up.  Roughly 3 minutes

Numberama: 11

Namerama: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (R), Sakrete

Pledge and COT

Moleskin:   This one looked way better on paper.  With the lights being off where the flag was planted YHC had to adjust on the fly.  Took longer than desired to explain and get moving.  Can’t all be great.

That time Fish randomly took the Q

  • When: 20210225
  • QIC: Fish N Chips
  • The PAX: Sakrete, Sugar Mountain, Shooter McGavin, Mayhem, Snips, 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: High 40’s and dry!!!!!

FNGs: NOT TODAY

COP:  Led by Sakrete.  10  TTT IC Low and slow; 15 LBAC forward IC, 15 LBAC reverse IC, 15 Over head claps IC, 15 moraccan night clubs IC; 10 hillbillies IC

The Thang:

Yo-Yo run to the baseballs at the entrance.  (Go your pace.  Whenever you reach the baseballs track back to the six and go back to the baseballs and continue until everyone reaches baseballs).

10 step ups each leg OYO

10 TEMPO DIPS ON Q.

Wall sit @ 90 degrees but with legs spread apart.  Army crawl under the legs of each PAX (option given to bear crawl in front of PAX)

Mosey to top parking lot by fire station.

11’s.  One side do figure 4 LBC (place right foot on left knee and do a crunch and then rotate) Other side was Big Boy Sit Ups.  Transition is Mosey

Once complete either hold plank or jog around parking lot waiting on six.

Yo-Yo run to the path that leads to the big pavillion.

Each man grab a picnic table.

10 Gum tasters.  (flat on your back doing a pull up on the bench), 10 incline merkins, 10 dips and then flip to top of the table and do 10 leg raises.  Then do same exercises in reverse or on opposite bench.  Move to next table and continue until time is called.

Mosey back to flag

Mary: 10 MAKHTAR N’ DIAYES ON Q, Flutter kicks until time IC

Numberama: 7

Namerama: Sakrete, Sugar Mountain, Shooter McGavin, Mayhem, Snips, Swinger, Fish N Chips

Pledge and COT

Announcements: Faultine has the rotating Saturday Q; Start training for P200, like now

Devo: DBAD

Moleskin:   At 0500 the scheduled Q had not shown up.  No big deal.  We are all freed to lead.  Sakrete lead the warm ups and was formulating a worth BC in my head and was ready to execute when Fish N Chips said, “I’m good I’ll it”  Off we went.  If this is the type of stuff this dude comes up with off the cusp then I am not sure I want to attend one where he has it planned.  Great job Fish.  I took care of writing the backblast because has has issues with logging into the system.  Worth BC.  Great job Fish.