Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Competing Against Yourself

  • When: 20210520
  • QIC: Waldo
  • The PAX: Easy In, Swinger, Three's Company, Shooter McGavin, High Stick, Mayhem


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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 x5 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: 7

Namerama: Easy In, Swinger, Three’s Company, Shooter McGavin, High Stick, Mayhem, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Faultline; Liquefaction on Thursday’s at Oak Road at 7pm; Memorial Day workout; Father’s Day Convergence

Devo:  DBAD

Moleskin: Three’s Company made his Cardiac debut and threatened the record, getting to 14 reps.  There’s some debate about the where the Cardiac record stands, and who all has gotten to 16 or 17 reps…but the important thing about the Cardiac is that it is a personal challenge.  Whether you are trying to get to 16 or 17 reps, or whether you get 8 reps in, you are trying to improve yourself and be better than you were yesterday, last week, last month, and last year.

Three’s Company’s Bedrock Q Debut

  • When: 20210506
  • QIC: Waldo (Three's Company as Co-Q)
  • The PAX: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, 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: Upper-60s & Muggy

FNGs: None

COP: SSHs x14 IC; TTT x10 IC; Don Quixotes x10 IC; LBAC x15 IC (forward & backward); Overhead Claps x15 IC; Merkins x10 IC; Squats x20 on Q

The Thang:
-Grab one block, meet by the entrance to the dirt parking lot and partner up.
-Lap 1: One partner does 10 burpees while partner farmer carries two blocks.  After the burpees, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 2: One partner does 20 merkins while partner cusacks one block.  After the merkins, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 3: One partner does 10 lawnmowers w/ each arm while partner lunge walks.  After the lawnmowers, run and catch up w/ partner (carrying your block) and switch roles.  Repeat until lap is complete.
-Rinse and repeat the three laps again.
-Run around dirt parking lot without blocks and the mosey to the baseballs in front of the park.
-Spider-man merkins; Everyone holds plank, and one by one, each Pax does 5 spider-man merkins
-Mosey back to the flag and stow blocks.

Mary: No time for Mary today

Numberama: 10

Namerama: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger, Three’s Company, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Microwave will be Qing

Devo: Reach out to a brother when you are in need…don’t hold everything inside.

Moleskin: I had seen Three’s Company around so much, that I never realized that he hadn’t ever become a full fledged Q.  He had come up with workouts in the past when there was no Q present at an AO, but had never planned a workout at F3 yet.  He decided to pick up the co-Q for today and he came up with a great one.  He’s definitely Q ready, and I’m excited to see what he can do around the region.  Thanks for stepping up Three’s Company, and great job by the Pax today.

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.

A Bad Batch of Exercises

  • When: 20210504
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three's Company


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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 & muggy

FNGs: None

COP: Slaughter Starter (Burpees x20 OYO); TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
-Grab a block and return to the circle
-“Back in Black” – On your six with the block behind your head as an anchor…the AC/DC song ‘Back in Black’ is played.  Through the song, keep legs up at 6 inches, and do an Iron Cross every time the word ‘Back’ is said during the song.  Try and hold as long as possible…if you reach failure, get back into it ASAP.
-Gather near the entrance to the dirt parking lot w/ the blocks and divide into two groups.  One person from Group A does a Farmer’s Carry w/ 2 blocks around the dirt parking lot.  While he’s doing that, the other members of Group A run back and forth from the entrance to the light pole on the right.  Group B does an exercise (the first exercise was curls).  When the person returns from the Farmer’s Carry, a member of Group B then does the Farmer’s Carry and the the two groups switch tasks (Group B runs back & forth, while Group A does curls).  Repeat until each man does the Farmer’s Carry.  But change the exercise after each group has done it once…After curls, it was calf raises, then flutter kicks, then lawnmowers, then squats.
-Howling Monkeys – Circle up and get into monkey humper position…stay in that position as each person takes a turn doing 10 Monkey Humpers IC.
-Stow Blocks

Mary: LBCs x25 IC

Numberama: 10

Namerama: Easy In, Mayhem, Shooter McGavin, Snips, Swinger, Chowdah, Peaches, Fish n Chips, Three’s Company, Waldo

Pledge and COT

Announcements: We need Qs.  Saturday workout is at Bedrock this week, and still need a Q for that.  Memorial Day Murph workout coming up.  And stay tuned for details about Father’s Day workout.

Devo: Saying that the media or politicians or other people are dividing us is a cop-out.  You can tune out that message…only you can decide whether to be divisive with other people.  Other people can’t make you divisive.

Moleskin: May the Fourth is a big day for Star Wars fans like me…but I couldn’t think of a good Star Wars themed workout, but in honor of the new Star Wars series ‘The Bad Batch’ debuting today, I put together a bad batch of exercises…things I don’t typically like to do, and that really have no connection with each other, but that I thought would be challenging.  I think it turned out pretty well.  And with ‘Thunderstruck’ retired, I wanted to give us another good AC/DC song to eventually hate, so I came up with the ‘Back in Black’ challenge, which proved to be difficult, as nobody got through the song keeping their legs up the whole time.  Also, fun fact…despite being about 45 seconds shorter than ‘Thunderstruck’, they say ‘Back’ more often in ‘Back in Black’ than they say ‘Thunder’ in Thunderstruck.

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.

Brick-and-Block Dora

  • When: 20210330
  • QIC: Waldo
  • The PAX: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem


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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: Perfect…cool/clear/dry

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC Forward & Backward OYO, slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls, 400 OH Press.  I think most teams were just finishing the curls and getting into the OH Press when we ran out of time and stowed the blocks.

Mary: Figure-Four Reverse Crunch x10 IC each leg; LBCs x20 IC

Numberama: 8

Namerama: Defib, Swinger, Easy In, Chum, Chowdah, Snips, Mayhem, Waldo

Pledge and COT

Announcements: Tectonic is hosting this Saturday’s rotating workout.  YHC will be DR the entire week of April 5, so I requested Q help.

Devo: It is ok to admit when you don’t know something, or to withhold an opinion on an issue when you don’t feel like you fully understand it.

Moleskin: I decided to bring back one of my earliest workouts I did as a Q (which was adapted from a workout that I had experienced early in my F3 days out at Doty Park).  It’s a good mix of cardio and block/brick work, without having to venture far from the flag.  Good to see Chowdah back in the gloom as he’s briefly back in town…he also volunteered to Q on Thursday, so I’ll be looking forward to that.

Nine Times + dad jokes = P200 afterburn

  • When: 20210325
  • QIC: Peaches
  • The PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC


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PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC

The weather was rather muggy with temperatures in the low 60s.
Warm-up consisted of leg stretches (TTT & Don Q) followed by a mosey to the front entrance of the park.
Once at the entrance, an additional warm up with baby arm circles and chest stretches was done.
The thang was a nine times routine. This was a run around the front noisy parking lot, with stops at each end for Merkins at one end, and core exercises at the other. (Like a looping string-of-pearls)
Merkins: 20 × 9 times = 180. Core exercises was 20×9 = 180. I did not want to leave the PAX short, so we did an additional 20 of each to make an even 200 Merkins +200 core.

Moleskine. Mumble chatter was through the roof at Bedrock. YHC requested everyone to tell a dumb dad joke. This opened the can of worms, especially with Fish & Chips in the crowd, for a lot of frivolity and laughter. Control was difficult but the men pushed forward and completed every task perfectly.

Devo: James chapter 2 verse 14 & 15 Faith without works – faith alone is not enough

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.

Who’s more Southern? Fish n Chips or Sakrete?

  • When: 20210218
  • QIC: Waldo
  • The PAX: Fish N Chips, Sakrete, Easy In, 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: Cool and soggy, but luckily not raining during the workout

FNGs: None

COP: SSH x25 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: 5

Namerama: Fish N Chips, Sakrete, Easy In, Swinger, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Jones.

Devo:  Gave the Bedrock mantra…DBAD

Moleskin: The Cardiac is always a good fitness test, but one thing I like about it is that it can often become a good 2nd F experience.  This morning, the chatter was great.

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.