Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Frozen Blocks

  • When: 20210107
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Swinger, Defib


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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 30s…Finger numbing cold

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC; LBAC backward x12 IC

The Thang:
-Grab a block and meet at the entrance to the traffic circle.
-Slow Indian Run w/ the block to the bridge.
-On one side of the bridge, Block Press x10; Bear Crawl to other side; Incline Merkins x10; Bear Crawl back; Overhead Press x10; Crab Walk to other side; Dips x10; Crab walk back.
-Indian Run (without blocks) around the parking lot near the entrance of the park and then back to the blocks…Repeat the bridge exercise circuit again.
-Indian Run (without blocks) to the scoreboard and then back to the blocks…Repeat the bridge exercise circuit again.
-Slow mosey w/ blocks back to the yield sign near the flag.
-At entrance to traffic circle, do 1 blockee, then run around the traffic circle; do 2 blockees, then run around the traffic circle; Repeat, adding one blockee each time.  Continue for several minutes.
-Stow blocks

Mary: LBCs x40 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9. I need people to step up to Q at Bedrock this month.  The Q sheet is wide open. Fish N Chips is collecting clothes to donate to people that need them.

Devo: Bedrock Mantra…DBAD

Moleskin: I wanted a block-heavy workout today after doing a cardio-centric workout on Tuesday, but the low temps made me alter my plan a little.  Still got some blockwork in, but even with gloves, working with blocks in low 30s temps leaves the fingers a bit too numb for my liking, so I threw in some Indian Runs to help warm us up and break up the block work.  Great job by everyone who made it out today.  Oh yeah, one more thing, I was able to talk Easy In to do his 2nd co-Q next Tuesday…so we’re finally going to make a full-fledged official Q out of him here soon.

If 2020 was a workout

  • When: 20201231
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, Defib


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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 50s…stayed dry until a downpour during the prayer/devo.

FNGs: None

COP: SSH x5 IC; TTT x5 IC

The Thang:
-Grab a block and meet back at the flag.
-Curls x20 on Q; OH Press x20 on Q; Tricep Extensions x20 on Q; Lawnmower w/ Right Hand x20 on Q; Lawnmower w/ Left Hand x20 on Q; Block Press x20 on Q.
-Repeat the above exercises, but reduce the reps by 1 each time after going through a set.  Do this for 20 minutes.
-Stow Blocks and meet at the entrance to the circle.
-Squats x20 OYO; Run to the no parking sign and back.
-Repeat the above, but reduce the reps of squats by 1 each time.  Do this for 20 minutes.

Mary: Ran out of time

Numberama: 8

Namerama: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9.

Devo: 2020 may have been a rough year, but recognize the positive things that happened in your life as well.

Moleskin: I wanted to make a workout that incorporated 2020 somehow, so decided on a split workout…20 minutes of upper body work, and 20 minutes of cardio/legs.  And being New Year’s Eve, I also added a countdown of sorts to the number of reps we did.  The chatter/conversation was good as always, and I feel like we closed the year at Bedrock with a solid beatdown.

11 Days Til Christmas!

  • When: 20201214
  • QIC: Swinger
  • The PAX: Gruber, Defib


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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: 60

FNGs: None

COP:

  • LBAC, forward and reverse (x11, IC)
  • Don Quixote (x11, IC)
  • Hillbillies (x11, IC)

F3 gives the best Christmas presents…grab a block

The Thang:

Take the blocks for a walk around the AO, periodically stopping to appreciate Christmas. At each stop, one PAX answered the question: What is your family’s favorite Christmas tradition? Then the PAX led the exercise of his choice, 11 reps.

At the ball fields, 11’s – with Squats and ‘Merkins

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have received? Then the PAX led the exercise of his choice, 11 reps.

At the palm trees (11 palm trees total (we skipped two trees, for reasons)) – one block thruster at each tree

Continue the stroll around the AO. This time, at each stop, one PAX answered the question: What is the best gift you have given? Then the PAX led the exercise of his choice, 11 reps.

 

Mary:

No time

Numberama: 3

Namerama: Gruber, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Bring joy!

Moleskin:  It was fun to hear about the PAX’s Christmas experiences, and I think we had a good workout as well. Thanks for letting me lead!

 

More Voting

  • When: 20201105
  • QIC: Waldo
  • The PAX: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber


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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: Great weather…upper 50s, clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout, and sometimes we had an unopposed race in which I would pick an exercise without giving them a choice…

Vote #1 – Blocks or no blocks (Blocks won)
We each grabbed a block and gathered back up at the flag.
Vote #2 – Curls for the Girls or Overhead Press (Curls won)
-Curls x15 on Q
Vote #3 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Tricep Extension or Overhead Press (Overhead press won)
Vote #5 – Bear crawl or crab walk (Bear Crawl won)
-Curls x15 OYO; OH Press x15 OYO; Bear Crawl around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #6 – Jump squats or monkey humpers (Monkey Humpers won)
-Curls x15 OYO; Monkey Humpers x15 4-count OYO; Lunge walk around the circle….repeat for several minutes.
Stow Blocks

Mary:
Vote #7 – Flutter kicks or LBCs (LBCs won)
-LBCs x30 IC
-Ray Charles x30 IC
Vote #8 – Pickle pounders or hold high plank (High Plank won)
-High plank for about 40 seconds.

Numberama: 12

Namerama: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Ruck for Hunger on Nov 21. Thanksgiving convergence at Gahagan. Christmas Drop-In on Dec. 10 at Stalker’s house. Anniversary convergence/party on Jan. 9.

Devo: Having choices is better than having no choices, even if the options you’re choosing from aren’t always good.

Moleskin: In classic Bedrock fashion, I went to sleep with only 2 HCs on the preblast, yet we had 12 men at the workout.  As always, the mumble chatter was good and I think we got some pretty good work in.

11’s to keep us warm

  • When: 20201102
  • QIC: Swinger
  • The PAX: Gruber, Defib, 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: 48

FNGs: None

COP:

  • Walk in circles while doing arm circles to keep warm. (today was Charleston winter)
  • 10 Hillbillies

Grab a block.

The Thang:

Suitcase carry the block to the ball fields.

  • 11’s
    • ‘Merkins on block, OQ
    • Suitcase carry block to the other side
    • Curls, IC
    • Suitcase carry block to other side
  • Suitcase carry block back to flag.
  • 8’s
    • Floor sweepers, IC
    • WW1 Sit Ups, OQ
    • One quick lap around gravel lot between sets

Totals:

  • 2 miles rucked (much of that while carrying a block)
  • 55 ‘Merkins
  • 110 Curls
  • 56 Floor Sweepers
  • 28 WW1 Sit Ups

Mary:

  • See above

Numberama: 4

Namerama: Gruber, Defib, Manana, Swinger

Pledge and COT

Devo: (Thanks Defib!) Enjoy the time you have

Moleskin:  It has been firmly established that YHC can’t count past 6, so Q-ing 11’s is always a bit of a risk. The PAX kept me honest, although Defib talked about doing AMRAP for each set instead of 11’s. Gruber was a speed demon today. If he misses a weekend run, stay out of his way!

 

Let’s run

  • When: 20201029
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Gruber, Paw Patrol, Sugar Mountain, Waldo, High Stick, Splinter


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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 60’s and clear

FNGs: None today

COP:  10 TTT IC, 15 LBAC FORWARD, 15 LBAC REVERSE, ONE LEGGED QUAD STRETCH LEFT LEG PLANTED PAX COUNT OFF, ONE LEGGED QUAD STRETCH RRIGHT LEG PLANTED PAX COUNT OFF

The Thang:

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

MILE RUN- run throughout entire park and back.

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 Burpees OYO

Run to the entrance by the baseballs and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

Run to the fire hydrant and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jail break to the second handicapped parking spot on left side

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jailbreak back to the flag using everything you have left in the tank

Mary: High Plank/ Low Plank/ 10 Pickle Pounders IC/ LBC UNTIL TIME (APPROXIMATLEY 1 MINUTE)

Numberama: 9

Namerama: Defib, Swinger, Gruber, Paw Patrol, Sugar Mountain, Waldo, High Stick, Splinter, Sakrete

Pledge and COT

Announcements: Lot of stuff coming up.  Ruck for Hunger 11/21.  Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items.  Thanksgiving Day convergence followed by football game.  Christmas Drop in- 12/10 @ Stalkers house 1800.  BYOB.  Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth.  After the drop in we will make a monetary donation to MUSC.  Anniversary convergence 1/9 @ Faultline.  Anniversary party @ Carnes Crossroads Barn.  We will be smoking some butts and chicken.  Sides also provided.  We will be accepting donations  for the Children in Crisis here locally.

Devo:

Nurturing Relationships

A friend is always loyal, and a brother is born to help in time of need. (NLT) ( Proverbs 17:17 )

 

It’s almost expected for our friends to be loyal and our family to help but there is a precursor to this that we don’t always think about. These relationships need to be nurtured. Have you reached out to a friend lately to offer some help or simply meet for lunch? Make an effort to engage in an activity together with a friend or family member. Building your relationships will not go unnoticed over time.

Moleskin:   YHC preblasted that there would be a lot of running.  Upon arrival Sugar Mountain was trying to run over a snake in the road.  He took off into the grass.  We didn’t see him again.  Defib nearly died.  Like this dude pushed his self to the point of losing hearing momentarily.  Have you pushed yourself that hard lately?  I haven’t.  Dude is a stud.  We covered just over 2.5 miles during BC as well as 125 CCD, 100 Squats, 75 merkins, 50 WW1 situps and 25 burpees.  During the mile run Swinger made the comment, “Sakrete if this Q would have been a year ago you would have gotten back in your truck and left and now you are Qing it”  While I wouldn’t have left I would have moaned and groaned the entire time.  The person you are today doesn’t have to be the person you are a year from now or even a month.    Put in work and reap benefits.

 

Thank you for allowing me to lead and thanks for continuing to push me to simply be better.

Next Exercise Is…The Block Press

  • When: 20201022
  • QIC: MadDog
  • The PAX: Fish N Chips, Splinter, Waldo, Swinger, Mayhem(R), Easy In, Defib


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Conditions: 70 and mild

Disclaimer: Made

FNG: None

Warm up:

LBAC FW and BW x 20 IC

Don Quixote x 10 IC

TTT x 10 IC

SSH x 20 IC

 

The Thang:

Grab a block

Block Squat x 20 on Q

Deadlift to OHP x 20 on Q

Block Press x 20 on Q

Rows x 20 per arm on Q

Block Swings x 20 on Q

Tricep Ext x 20 on Q

Curls for the Girls x 20 on Q

Run lap around circle

Block Squat x 15 on Q

Deadlift to OHP x 15 on Q

Block Press x 15 on Q

Rows x 15 per arm on Q

Block Swings x 15 on Q

Tricep Ext x 15 on Q

Curls for the Girls x 15 on Q

Mosey to entrance of gravel lot, bear crawl from green post to green post and back (10 yards +/-)

Back to circle

100 block press OYO

50 Curls for the Girls OYO

50 LBC IC

75 block press OYO

50 Curls for the Girls OYO

25 LBC IC

50 Block press OYO

25 Curls for the Girls OYO

Mary:

had PAX call

Flutter Kick x 30 IC

Box Cutter x 10 On Q

60 second Plank

Recover, Recover

Numberama

Namerama

Pledge

Announcements:

Ruck for Hunger, Saturday Q at Faultline

Prayer requests

our country, Defib’s family, Splinter’s family

Devo

 

 

 

What’s Gonna Work? Team Work!

  • When: 20201019
  • QIC: Swinger
  • The PAX: Gruber, Repo, Defib


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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: 60

FNGs: None

COP:

  • 20 Jumping Jacks (IC)
  • 10 Done Quixote’s
  • LBAC, forward and reverse
  • 10 Hill Billies

Take a quick lap around the gravel lot

The Thang:

Ruck around the AO, stopping regularly to get swole.

  • At the first stop, YHC called 5 ‘Merkins, one Q, nice and slow.
  • At the second stop, Defib lead 10 curls for the girls, then YHC lead 5 ‘Merkins.
  • At the third stop, Repo lead 5 OHP, Defib lead 10 curls, and YHC, lead 5 ‘Merkins
  • At the fourth stop, Gruber lead 10 WWI sit ups, Repo 5 OHP, Defib 10 curls, and YHC 5 ‘Merkins
  • The pattern continued, adding squats, ruck swings, flutter kicks, and mountain climbers
  • The cherry on top was a walk around the circle, rucks over head

Mary:

  • 10 snow angles (IC) (The workout is exactly what it sounds like, minus the snow)
  • 15 American Hammer

Numberama: 4

Namerama: Gruber, Repo, Defib, Swinger

Pledge and COT

Devo: (Thanks Defib!) Have integrity. Be truthful in everything you say and do.

Moleskin:  Had some good chats on the walk/jog between the exercises and hopefully this helped bring us closer to the goal of looking like Defib. Great work fellas!