Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I Give You…The Bricken

  • When: 20180124
  • QIC: Cold Cut
  • The PAX: Test Tube (Respect), Major Dad (Respect), Bob the Builder (Respect), Sugar Mountain, AC/DC, City Slicker, QC


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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: 4o degrees or so

FNGs: None

COP: (all done in honor of Jack Chaplin, Test Tube’s return to the gloom)

Smurf Jacks IC x 20

Plank Jacks IC x 20

Cliff Hangers (Reverse Plank Jacks) IC x 20

Seal Jacks IC x 20

The Thang:

Mosey around triangle to brick pile and PAX grab 2 bricks each.

LBAC with bricks on the mosey back to sidewalk by pavilion.

Brickens:  These are merkins on the bricks, that is, place the bricks on the ground directly below the center of your chest.  Q calls down and up each time PAX chest touches the brick.

1st time was with bricks stacked tall, on Q,  x10

11s- Pull ups and Testicle Toucher Squats on the benches.

Brickens:  bricks stacked flat on top of each other, on Q, x 10

Nolan Ryans with the bricks IC x 10 on each side

11s- Dips and Step ups on the bench

Brickens: bricks laid flat side by side, on Q, x 10

WWI SUs with bricks

LBACs with bricks on mosey to stow

 

Mary:

Flutter kicks (4 ct,) IC x 25

American Hammer (4ct.)  IC x 25

LBCs IC x 25

Low plank

High Plank

Flutter kicks (4 ct,) IC x 25

American Hammer (4ct.)  IC x 25

LBCs IC x 25

Low plank

High Plank

Numberama: 8

Name-arama

Pledge and COT

Announcements: Pullin for Picasso; Charlie Post

Devo: We focus a great deal on physical fitness but make sure you take time to invest in your mental health and fitness at well.  Ask yourself how are you dealing with stress?  Are you getting enough sleep?  Are you having fun in your life?

Moleskin: YHC really likes those brickens.  They did well to improve both accountability as well as form on a standard merkin.  We will see those again.  Welcome back Test Tube.  Glad to see a true Tectonic faithful back in the gloom.  A good solid beat down.  Good push men!

Nine Times (but only got 8)

  • When: 20171009
  • QIC: Peaches
  • The PAX: Cheech, Test Tube (Respect), Major Dad (Respect), Stalker, Peaches (Respect)


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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: Sloppy: Extreme Humidiyy, Mid 70s with spotty rain (Is this October?)

FNGs: No FNGs

COP:  LBACs x20, TTT IC x15, IWs IC x15

The Thang:    Nine Times Routine: ‘Nine Times’ is an unincorporated community in Pickens County SC. The community was so named on account of the nine water crossings of a path over a nearby creek. It started as an early Native American trading post. A traveler might ask: “How do I get there?” Answer: “Follow this path until it crosses the creek nine times.”
Crab Walk from AO flag to the ‘Bermuda Triangle. Position 1: Flutter Kicks IC x9; Run the triangle approx 200 yds. Position 2: Beaar Crawl approx. 40 yrds back to position 1 for 9 burpees IC.
Rinse & Repeat Nine Times. Unfortunately, time only allowed 8 times.

Mary:  Bicycle Hammers IC x 25, Beached Whale (aka Mosquito Slaps) IC x 25

Numberama: Five

Namerama:  Cheech, Test Tube (Respect), Major Dad (Respect), Stalker, Peaches (Respect)

Pledge and COT

Announcements:None made

Devo:  “Humility is gained through hidden service.” … “Self Rightous service is highly concerned with results. It eagerly wants to see if the person served will reciprocate in kind. It becomes bitter where results fall below expectations. True service is free from the need to calculate results. It delights only in the service. It can serve enemies as freely as friends.” ~ ‘Celebration of Discipline’ by Richard Foster. Reference: Matt. 20:26

Moleskin:  This was a simple rinse & repeat routine. Seemed simple enough but the repetition of bear crawls + burpees with added humidity made the Thang very effective. Everyone pushed hard with exception of Major Dad who briefly exceused himself for another type of push. YHC entertained the troops with the story of how the SC state flag came to have its color, palmetto tree & cresent.

Frigg’n Blockees

  • When: 20170913
  • QIC: Cold Cut
  • The PAX: Major Dad (respect), Grits (respect), Test Tube (Respect), Woody, Green Bags, City Slicker


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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’s and nice, of course the ground was wet because it is Tectonic

FNGs: None

COP:

World’s greatest stretch

TTT 4ct. x10

Don Quixote 4ct. x10

SSH 4ct. x25

Toy Soldiers 4ct. x10

Burpees 6ct. x10

Indian Run to block pile around triangle, grab 1 block and head to Pavillion

The Thang:

All exercises were done in 3 sets (1st set x15; 2nd set x10; 3rd set x5)

Bent over row with leg up on the bench like it is supposed to be done (3 sets each arm)

Toe taps (first 2 sets on the block and bench each, last set up high on the table)

Dips

Pull ups on oyster tables

Blockees (that is essentially 30 consecutive blockees with just a little rest after #15 and 25, just in case you were confused)

Partner, block exchange sit ups

Partner derkins with hands on two block and feet on shoulders (or waist high if yous skeered)

Cusack to block pile

Partner sprints on the road 3x up and back

 

Mary:

3 sets (15, 10, 5) of American Hammers 4 ct. x10

3 sets (15, 10, 5) of flutter kicks 4 ct. x10

3 sets (15, 10, 5) of WWI sit ups

Numberama: 7

Namerama:

Pledge and COT:

Announcements: North Charleston Launch Oct. 7th; Be safe during running season

Devo: There was a lot of straddling position in the warm up and often life seems like we are straddling things.  Work and family; Fitness and food; Recreation and Duties, etc.  Do your best to find comfort in that straddle.  We all know it is hard, but worth it.

 

Moleskin:   Overall that workout was solid, but those blockees bruh!!!  I got the idea when Major, Test Tube, and I were chatting up Green Bags after Monday’s workout.  We reminisced about an early Q in my F3 history were I hit the wall (and a squeak to my voice) during 15 blockees in cadence.  Well might as do it better and then some and we did.  City Slicker did a six mile SCS before the workout (what the hell is wrong with this dude?)!  Major Dad and Test Tube did a SCS as well.  Woody did well to get back in the gloom and Green Bags and Grits are starting to be Tectonic regulars.  Good work men!!!

9/11 WITH A MODIFIED MURPH

  • When: 20170911
  • QIC: Major Dad
  • The PAX: Test Tube (Respect), Cold Cut, Green Bags


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Temperature was in the low 60s, and the AO was soggy and windy thanks to Hurricane Irma.

COP – SSH x 50, TTH, x 10, DQ x 10

THANG – Modified Murph; 10 Body Builders, 20 hand release Merkins, 30 Squat jumps, run. Rinse and repeat. All exercises conducted in cadence or on Q.

Mary – N/A

Count, Name, Announce, Pledge, Pray

Moleskin – The crowd was thin as Hurricane Irma headed to the area, but those who showed really put in work. Small numbers can sometimes be a buzz kill, but at others make for some great 2nd F. This was the great 2nd F time.  To honor and remember 9/11 the Q decided to do the Modified Murph. Total distance covered ended up being about 2 miles. Hand Release Merkins on Q seemed to be the crowd favorite. Great leading and hanging around to chat with you men.

Combo Mombo at Tectonic

  • When: 20170908
  • QIC: Peaches
  • The PAX: Defib, Bandwagon, Cold Cut, Major Dad, Test Tube, Green Bag, Hot Tub, City Slicker, Grits, Peaches


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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! Low 60s, low humidity & clear

FNGs: None

COP:  LBACs OYO and DQs IC x25

The Thang:

Mosey to retrieve two blocks & farmer carry bavk to AO.
1 Flutter Kicks combined with blocj chest presses x 40 total
2. Sit ups combuned with seated OHP x20
3. Shoulder shrugs with 2 blocks IC combined with a squat on the hatd count x 15
4. Mosey run
5. Merkin convetor 30 merkins total w/ bear crawl
6. Mosey run
7. Picnic table presses with partner x20 total
8. Curks for Girks x15
9. Flutter block press x20
10. Seated curls & OHP x 20 total

11. Carry & stow blocks

Mary: WW1 sit ups x25, Beached Whales (aka Mosquito slaps) x 25, Flutter Kicks x 25, Xs&Os x25.

Numberama: how many total

Namerama: PAX names

Pledge and COT

Announcements:

Devo: First John 3:17 “But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?”

Moleskin:   YHC combined several ;normal; exerices with a second one for new routines.  Added the Merkin Conveyor that seemed to be a hit with the PAX.  Max effort given by akk.

COUPON RELAYS

  • When: 20170904
  • QIC: Major Dad
  • The PAX: Woody, Green Bags, DeFib, Cold Cut, AC/DC, Test Tube (Respect), Grits (Respect), Bob The Builder (Respect), Picasso, Stick’em, Peaches (Respect), QC, TurnPike (FNG Hugh Chambrovich )


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COP – Body Builders x 21 on Q, Pull-ups x 20, Hand release Merkins x 20, Toe Taps on bench x 2.

THANG – Smoker; 10 Burpees OYO, crab walk to street then best effort around Triangle. Teams made by order of finish. Starting at Tree, team member 1 sprints to other cone and back. When team member 1 completes the two sprints, he picks ups two bricks and sprints while team, member 2 begins his initial sprint. After bricks it is one block, then two blocks, then Bear Crawl with no rest between runs. Rinse and Repeat.

Mary – Flutter kicks x 20, 10 x 2

Count, Name, Announce, Pledge, Pray, Devo.

Moleskin – Borrowing the idea from Goose at the “Village Games”, YHC decided to do a coupon relay. Cheech and Walk Off decided that the FOO had a firm grip and remained inside the warm fartsack. Stick’em held true to his HC after a long absence from Tectonic. The entire relay portion was a challenge, but the Bear Crawls were a true gut check as your teammates patiently waited for you to return from the other cone. Welcome FNG Turnpike. Great work men!

Tectonic – Brought To You By the Number 11

  • When: 20170828
  • QIC: Flo
  • The PAX: Woody, Shotgun, Roscoe, High Stick, Cold Cut, Zamboni, Test Tube (R), Major Dad (R), Grits (R), Daisy, AC DC, City Slicker


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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: 71 Degrees and low humidity (seriously, low humidity)!

FNGs: None

Warm Up: SSH x 20 IC, TTT x 10 IC, High Knees x 10 IC, LBAC  x 10 (Forwards and backwards)

The Thang:

Mosey around the big loop

To the block pile and each man grab a block and a brick and head back to the flag for a series of 11s

Set 1:  Step-Ups w/the blocks / Dips

Set 2:  American Hammers w/the brick / Big Boy Sit-Ups with the block (Bear Crawl in between)

Chill-Cut with the brick

Set 3:  Jingles 11 (Overhead Press / Merkins on the block)

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Skipped as workout went over time

Moleskin:   The grass was dry today at Tectonic. Depending on how often you’ve visited The Ponds at 5:00 a.m., you may not understand how rare this is. It was very nice when we were bear crawling the 15 – 18 ft between brick and block on set # 2 above.

The men of Tectonic came to work hard this morning, and work hard we did. The last set of 11s was the hardest to get through, but the PAX (and the Q) hung in there and finished strong. I would expect nothing less from this crew!

Learning all about the Eclipse

  • When: 20170821
  • QIC: Picasso
  • The PAX: Grits, Pergogi- NC PAX, AWOL, Cold Cut, AC/DC, Woody, Rosco, High Stick, Ramrod, Test Tube, Major Dad, Bandwagon (FNG)


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Moleskin: On the day of the Eclispse, YHC had a great event themed workout ready to go.

Conditions: 70 and muggy

Warmup:
Side Straddle Hops x 25
TTT x 15
LBACs x 15

The Thang:

Mosey to the cage and get 1 block each
PAX count off 1,2,1,2,1,2,1,2..etc to divide into 2 teams.  Each team lines up at the side walk for bear crawl relays.  It pays to be the winner!

Winning team decides if they are the Present or the Future.  Pax 2 won and picked the Future.  The present is today’s date and the Future is the date for the next expected eclispse

Exercise                                        Team 1 – Present                 Team 2 – Future

Run around the A/O                              8                                             4                        – 1 member runs while PAX holds high plank

Team Table Merkins                             21                                            8                       – PAX lifts table while 1 member does merkins.  rotate PAX

Squats w/ block (4 ct)                           20                                           20

Burpees                                                    17                                            24

Team 1 now picks if they are East or West Coast.  Reps equate to local time the Eclipse Starts and Speed of the totality of the Eclipse.  PAX 1 decided to be West Coast

Exercise                                        Team 1 – WEST              Team 2 – EAST

4×4’s                                                        10                                            14                        – Plank, 4 merkins, 4 mountain climbers, stand-up = 1

Squats/ block (4 ct)                             16                                            49

Toe Taps (4 ct)                                     29                                            15

Curls for the girls                               55                                              02

 

Width of Totality = 70 miles.  Each team will run 7 laps around the AO (individually) while the PAX executes the spelling of Eclipse

E = Elf on the Shelf w/block

C = Captain Thor – 1 Big boy situp/4 american hammers, 2 BBS/8 AHs, 3 BBS/12 AHs

L = LT. Dan’s – Lunge R, Lunge Left, Squat, LR-2, LL-2, S-2, Lr-3, LL-3, S-3

I = Indian Bear Crawl –  Line up head to toe…Plank position..execute merkins while the 6 bear crawls to the front

P = Patty Cake Merkins

S = Side Straddle Hops

E = Everest – Lock arms, lunge 1 step and squat, lunge other leg and squat – Repeat across field until six gets back

Mary:
No Time for Mary

COT:
Announcements: None
Pledge
Prayer Concerns: Unspoken
BOM

Naked Moleskin:
Ran out of time for the final E in Eclipse but other wise this was a solid beating today.  Welcome FNG – Bandwagon

Chutes and Ladder, A Game of Ups and Downs

  • When: 20170818
  • QIC: High Stick
  • The PAX: Sparky, Roscoe, Cold Cut, Test Tube (Respect), Major Dad (Respect), Bob the Builder (Respect), QC, Daisy, Hot Tub, AC/DC, Stalker, Woody


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Weather: Muggy

FNG: None

COP: LBAC (Forward/Reverse) IC x12, T-Claps IC x12 (with a serenade from Cold Cut), TTT IC x12

The Thang:

PAX mosied to block pile to grab one block each and reassemble at the dead-end road.  YHC placed 4 cones 20 paces apart from starting point.  The PAX will complete a ladder with one exercise at each cone and another at the starting point.

Round 1: Start – 10 Blockees (Total 40)/Cones – 10 Damn-Its (Total 40)

Round 2: Start – 10 Burpees (Total 40)/Cones – 20 LBCs w/block (Total 80)

PAX then moved to the sidewalk next to the pavilion to move the pile of blocks (bucket brigade style) from the starting point to just past the entrance to the farmhouse.  Time.

Mary: Captain Thor (7 rotations)

COT: Announcements, Pledge, Prayer

Devo: James 3:13 – If you are wise and understand God’s way prove it by living an honorable life.

The Meat Grinder

  • When: 20170816
  • QIC: Cold Cut
  • The PAX: Daisy, Test Tube (Respect), Roscoe, Woody, QC, Android, 50/50


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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: Holy crap it’s humid

FNGs: None

COP:

Mountain Climbers 4ct. IC x10

SSH 4ct. x20

Burpees 6ct. x5

LBAC 4ct. IC x10 forward and back

 

The Thang:

Mosey around Farmhouse

THE MEAT GRINDER!!!

The Meat Grinder is a series of 4 exercises.  Men counted off in 4s.

Station 1: Do you remember that time YHC did that dragon boat Q where he had 3 sets of picnic benches spaced apart at differing distances for abyss merkins?  Station 1is that going from widest to narrowest (like a meat grinder, ya know?).  5 abyss mekins each set of tables.

Station 2: Testicle Touchers Squats on brick fire place x20

Station 3: Pull ups on the oyster tables x20

Station 4: Run round the Farmhouse

Rinse and repeat AMRAP until Q calls time.

Back extensions with partner x10 but try for 20 if you can.

Dips x20 on Q

Step ups x10 each leg OYO

Repeat back extensions, dips, and step ups

Mary:

3 sets of flutter kicks 4 ct. x10

3 sets of American Hammers 4 ct. x10

Numberama: 8

Namerama: I forgot to do this and we di it after devo, Whoops!

Pledge and COT: Prayers to Bean Ball as he moves into college and QC’s mother-in-law as she deals with cancer

Announcements: ARK 5 K and Dirt Dash on 8/26

Devo: YHC has been thinking a lot about the events of Charlottesville and about how quick we are to judge others.  Today’s BC had a Metal soundtrack and if you do your research you will find that metal along with most of what you listen to (rap,country, gospel, rock) was judged harshly at one time or another..  YHC offered this verse:

“We have appointed a law and a practice for every one of you. Had God willed, He would have made you a single community, but He wanted to test you regarding what has come to you. So compete with each other in doing good. Every one of you will return to God and He will inform you regarding the things about which you differed.”

God made us all different for a reason.  It is not so we can compete against each other to judge and overpower.  It is so we can compete to do good.  Don’t judge someone who is different from you or has different beliefs, do not compete to be right.  Rather compete to do good and recognize the strength that is diversity.

Oh, and yeah, that is a verse from the Quran.  Remember that thing I said about not judging?

Playlist:

Guns N Roses “Welcome to the Jungle”

Pantera “Walk”

Metallica “Master of Puppets”

Motley Crue “Dr. Feelgood”

Rage Against the Machine “Killing in the Name”

Mastodon “Curl of the Burl”

Black Sabbath “Iron Man”

Marilyn Manson “The Beautiful People”

Slayer “Raining Blood”

Moleskin:   So let me cut to the chase.  Roscoe merloted.  That is fucking awesome.  That a man would push himself to the point of puking under my leadership is an honor.  Roscoe is one good dude, and straight got at it today.  T claps.  Inspiration to add a little music to the BC came from three sources.  A recent BC at Bedrock by The Colonel, an old backblast called “Death by DJ” from a Tectonic legend I was never lucky enough to meet (Flutter), and FIA (yeah I said it, those women can throw down).  T Claps to 50/50 for making his first Tectonic appearance and all the rest of those bad asses who keep me getting up at 4:20am to do stupid shit that makes me better.