Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

All Around Workout

  • When: 20220702
  • QIC: Waldo
  • The PAX: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three's Company, Motherboard


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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, wet on the ground, but luckily didn’t rain during the BC.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO; Raise the Roof OYO

The Thang:
The pax grab 2 blocks each and return to the circle.
-Lawnmower x10 each arm; Curls for the Girls x15; Calf Raises (w/ both blocks) x20; Farmer’s Carry around the circle…all OYO.
-Rinse & Repeat for about 10 minutes or so.
-Leave blocks at the circle, Indian run to the whiffle ball field, but took the long way going by the back scoreboard and using the wood boardwalk to get there.
-At ‘home plate’, do squats x20 & Monkey Humpers x20 (single count); then sprint to first base, side shuffle left to 2nd base, backpedal to 3rd base, side shuffle right to the plate…all OYO
-Rinse & Repeat for about 10 minutes or so.
-At home plate, LBCs x25 IC, tempo LBCs x25 IC, Reverse tempo LBCs x25 IC, flutter kicks x25 IC.
-Slow mosey to the small wall near the baseballs at the front of the park.
-Step ups x20 each leg OYO.
-Indian run back to the blocks, but looped around the parking lot by the fire station side of the park first before heading back.
-Overhead press x10; Bent Over Row x15 (or could substitute overhead tricep extensions); Chest press x20; run to the lightpost on the right and back…all OYO.
-Rinse & Repeat for about 5 minutes.
Stow Blocks

Mary:
Heel taps x25 IC; LBCs x25 IC

Numberama: 5

Namerama: Daniel-San, Century, Stool, Peg, Pretzel, Muggsy, Three’s Company, Motherboard, Waldo

Pledge and COT

Announcements: None

Devo: Try not to let little/insignificant frustrations ruin your day.  Let those things go.

Moleskin: This workout was all over the place, working arms, then legs, then abs, the upper body again…it’s tough to fill an hour, so I just threw a bunch of stuff together.  Was nice to see a good turnout on a Saturday.

2/9/22 @ The Guild

  • When: 20220209
  • QIC: chowdah
  • The PAX: fish and chips, mayhem (R), threes company, double trouble, repo, manana, swampfox, easy in, chowdah, and pinstripes


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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: replace with weather

FNGs:

Being authentic, and not just going through the motions and the need to have deep relationships with some brothers so so someone has always got your 6.  We need to have brothers in the foxhole with us.  All relationships are 2 way, though, and you need to have their 6 as well.

I know i need to be more intentional to find a brother or 2 that I can link up with a little closer, than just seeing at F3 and work.

Just like a woman needs a close girlfriend to confide in with only women things, we as guys still surprisingly need that too with other men.

You have to have a good relationship with yourself first.  GET alone, with God and allow Him to reveal to you who you are, who you are not, and who you were made to be.

The 5 C’s

consistency, commitment, candor, courage, and contentment.

 

Numberama: 10

Pledge and COT

Announcements: replace with announcements

devo:  the guild

prayer led by: qic

7th Annual Thanksgiving Day Convergence and Turkey Bowl

  • When: 20211125
  • QIC: Hot Spot
  • The PAX: Microwave, Mugsy, Three's Company, High Stick, Pretzel, Stalker, Cannoli, Smack Down, Hospice, Defib, Chowda, Tinder, Manana, Recount, Century, Inspector Gadget, Kiwi, Radio, Major Dad, Old D, Repo, Smokey, Driver's Ed, Rawhide, Big Haul, Hanging Chad, Waldo, Duplo?, FNG M.O.P.P. 4, FNG Lawn Dart, Hot Spot


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Conditions:

Count: 31 with 2 FNGs

The Thang:

Warm Up at COP: Microwave 20 SSH IC; Manana 15 Mountain Climbers 15 IC; Defib 10 Don Q IC; Tinder 25 Iron Cross IC, Pretzel 10 Through the Tunnel IC, Hot Spot 10 Burpees on Q.

4-3-2-1 Dora: Split into battle buddies.  One down executing the exercise, one up for a 200 yard run (100 yards out and back)

400 Merkins

300 Squats

200 LBC

100 Flutter Kicks

Sand Bag Relay: 6 sand bags at stationed at back of end zone. Men are spaced on lines at 10 yard intervals  up and down the field.  Shuttle the sand bags one at at time to the next man, and after your last bag you move forward to battle buddy with next man, and so one, and so on, until all bags and men return to starting point.

First pass yield: 2:41

Second pass yield: 2:35

COT: Count, Namorama, Devo – Hot Spot, Pledge of Allegiance, Ball of Man

Moleskins: 2 FNGs joined the fold today.  Welcome – Charles Carter Jr. – M.O.P.P. 4 and John Keller – Lawn Dart

The Snips Merry-Go-Round

  • When: 20210923
  • QIC: Waldo (Snips as Co-Q)
  • The PAX: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three's Company, Chum


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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 60s, clear, perfect (though with some standing water from all the rain earlier in the week

FNGs: None

COP: SSH x15 IC; Don Quixote x15 IC; LBAC x15 IC forward & backward; Overhead Claps x15 IC; TTT x15 IC

The Thang:
-Indian run to the whiffle ball field, going the long way around.
-Split into 5 groups.  4 of the groups will start at a different base while the 5th group starts as the runners.
-The pax that are running will take one lap around the field, while they are doing that, the pax at home plate are doing flutter kicks, the pax at 1st base are doing burpees, the pax at 2nd base are doing LBCs, and the pax at 3rd base are doing merkins.
-Once the runners complete their lap, everyone rotates…the runners go to home, home goes to 1st base, 1st base goes to 2nd, 2nd base goes to 3rd, and the men at 3rd base become the runners.  Continue this rotation until around 5:35.
-Mosey back to the flag.

Mary: LBC x30 IC; WWI situps x20 on Q; American Hammers x10 IC

Numberama: 11

Namerama: Easy In, Fish N Chips, Placebo, Pretzel, Stalker, Old D, Swamp Fox, Three’s Company, Chum, Snips, Waldo

Pledge and COT

Announcements: Saturday workout is at Fault Line.

Devo: Taking on a new leadership role can be scary.  Yes, you may make some mistakes, but if people were encouraging you to take on that role, then they have faith in your ability to do it…but if you wait until you personally feel like you are ready, you may never make the leap.  So sometimes you have to take the risk and go out and lead before you feel like you are ready.

Moleskin: It’s always exciting when somebody steps up to co-Q for the first time.  Snips has been a regular at Bedrock since December, and finally took the leap to lead for the first time this morning.  He had to deal with the first co-Q jitters, the classic Fish N Chips stalling tactics, and some solid mumble chatter, but he handled all of that well and led us through a good workout.  I look forward to what he’ll bring to the Q table going forward.

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

Something Died at Bedrock

  • When: 20210814
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three's Company, Muggsy


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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, summer morning

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO; Imperial Walkers x15 IC; SSH x25 IC

The Thang:
-Mosey down the road toward the small wall…but before getting to the wall, bear crawl across the ‘bridge’.  Then arrive at the wall.
-At the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q; Derkins x10 on Q
-Mosey to the parking lot near the fire station.
-Round-About 11s.  Start with 10 Bobby Hurleys and 1 Mountain Climber IC, running counter clock-wise around the parking lot, doing the exercises on each end.  Finish with 1 Bobby Hurley and 10 Mountain Climbers IC.
-Mosey back to the small wall…Right leg step up x15 on Q; Left leg step up x15 on Q.
-Mosey to wiffle ball field.
-Start at home plate, do 5 burpees OYO; move to 1st base via Burpee Broad Jump; At 1st base, do 5 squat jumps; move to 2nd base via sumo squats; At 2nd base, do 5 merkins; move to 3rd base via bear crawl; At 3rd base, do 5 flutter kicks IC; move to home plate via crab walk.
-Rinse and repeat, adding a rep to all of the exercises each time around…continued for about 15-20 minutes, until 6:50.
-Mosey to big pavilion.
-Right leg step up x15 on Q; Left leg step up x15 on Q; Dips x10 on Q
-Mosey back to the flag.

Mary: Heel Taps x20 IC; LBCs x25 IC

Numberama: 9

Namerama: Easy In, Mayhem, Placebo, Pretzel, Motherboard, Clampett, Three’s Company, Muggsy, Waldo

Pledge and COT

Announcements: SpeedForNeed on September 25.

Devo: It’s ok to not know something.  It’s ok not to have an opinion on a topic you aren’t familiar with.  By all means, get educated on things you want to know about.  But nobody is an expert on everything.

Moleskin: I recycled a workout I had done back in March 2020, and it seemed to get good reviews….except for whatever died near the whiffle ball field, which created a major stench in the air while we spent our time in that part of the park.  It was great to have Three’s Company back in the gloom, and the 2nd F at Starbucks after the workout was excellent.

One Muggy Morning…

  • When: 20210720
  • QIC: Flo
  • The PAX: Goose, Old Flame, Radio, Three's Company, Fanny Pack, Milton, 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:   Humid

FNGs:  None

COP:  SSH, Hillbillies, Terrible Ts, Don Quiote, Squats

The Thang:

Grab a brick for each hand and mosey to Jingle’s Hill stopping along the way for Hammer Curls and Overhead Claps.

Two rounds of 7s at Jingle’s Hill:

  • Merkins / Big Boy Sit-ups
  • WWI Sit-ups / Terrible Ts

Mosey home stopping for Overhead Claps and Hammer Curls.

Mary:  No time

Numberama, Namerama, Announcements, Pledge, COT

Devo:   In Revelation 5 the prayers of the saints are depicted as incense in the throne room of God. YHC shared how the prayers of believers are all heard by God, with no exception. He doesn’t grow weary of hearing our prayers and doesn’t miss any. Take heart that there is a God who wants to hear your prayers.

Moleskin: Another muggy July morning here in Summerville. The PAX still ran hard. The bricks added just a little more suck to the run out to Jingle’s Hill.

I Believe It’s Sprogging

  • When: 20210706
  • QIC: Milton
  • The PAX: Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three's Company, Schrute


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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: 74 degrees

FNGs: None

COP:

SSH: 20 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Terrible T’s: 10 – IC

The Thang:

Partner Up

Catch me if you can – around the AO

Grab a block

Partner 1 runs the short loop around the park. Partner 2 does flutter kicks with the block. Each partner does 3 laps.

Partner 1 runs the medium loop around the park. Partner 2 does curls for my wife. Each partner does 2 laps.

Partner 1 runs the long loop around the park. Partner 2 does calf raises with the block. Each partner does 1 lap.

Mary:

WW1 Sit-ups: 20 – OQ

Sprog (Not a sprint, but not a jog. Think brunch, It’s not quite breakfast, it’s not quite lunch, but it comes with a slice of canteloupe at the end. You don’t get completely what you would at breakfast, but you get a good meal.) to the end of the park .

American Hammer: 20 – IC

Sprog back

Cannonball Sit-ups: 20 – OC

Sprog

Jane Fonda: 20 – IC

Sprint

Williams Bryce (Dying Cockroach): 20 – IC

Numberama: 10

Namerama: Milton, Fanny Pack, Flo, Pretzel, Peg, Green Bags, Kiwi, Radio, Three’s Company, Schrute

Pledge and COT

Announcements: E2M is starting another round. If you are into that sort of thing.

Devo: Be prepared when God calls you. It may not always be big, but it can still be meaningful.

Moleskin:  

Saturday @ Bedrock

  • When: 20210506
  • QIC: Three's Company
  • The PAX: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel


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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, but not awful

FNGs: None

COP: SSHs, LBACs, OH Claps, and a couple other things

The Thang:
Grab the blocks
Curls for the girls: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Overhead press: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Tricep extensions: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Lawn mowers: 15 each arm OQ Jailbreak to lamppost, 10 merkins, mosy back
Squats with the block: 30 OQ Jailbreak to lamppost, 10 merkins, mosy back
Mosy to the wiffle ball field.
Everyone line up behind home base and hold a plank One by one, run around the bases, when you make it to home base, get back in the plank position The catch: at each base do 5 burpees (except home plate).
Rinse and Repeat with everyone doing WW1 sit-ups and 10 squats at each base.
Rinse and repeat with everyone doing flutter kicks and run around the bases.
Indian run twice around the field
Run to the big baseballs ⚾️ Spider-man merkins Hold Plank and one by one 5 spider-man merkins starting on your left
Squats Hold squat and one by one 10 squats starting on your left
Dips Hold dip and one by one 10 dips starting on your left
Indian run back to the flag
Store blocks

Mary: 30 American hammers IC

Numberama: 8

Namerama: Easy In, Mayhem, Waldo, Defib, Stalker, Muggsy, Pretzel, Three’s Company

Pledge and COT

Announcements: Father’s Day Convergence; Sheepdog

Devo: Each day is a new day.

Moleskin: Three’s Company is having trouble accessing the Q website, so Waldo is writing this out…Anyway, Three’s Company brought the heat with this workout and it was a good mix of activities, perfect for the hour-long Saturday format.

Burpee Test

  • When: 20210610
  • QIC: Milton
  • The PAX: Splinter, McDreamy, Fanny Pack, 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: Moist

FNGs: None

COP:

Burpee Test (13 minutes to complete 100 burpees) – everyone finished in under 11 minutes

The Thang:

Grab a block, and head to the field.

Curls For My Wife – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Over Head Press – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Tricep Extensions – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Calf Raises – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Lawnmowers – 15 (each arm) – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Block Press – 30 – OQ

Usain Bolt to the sidewalk. The place you finish determined the number of burpees (1st -1, 2nd – 2, 3rd – 3…)

Stow the blocks. Head to the tennis court.

Burpee Stayin-Alives (4)

Mary:

LBC – 51 – OQ

Ray Charles – 25 – IC

Cannonball Sit-ups – 15 – OQ

Williams Bryce (Dying Cockroach) – 15 – IC

WWI Sit-ups – 30 – OQ

Numberama: 5

Namerama: Splinter, Fanny Pack, Three’s Company, McDreamy, Milton

Pledge and COT

Announcements: Father’s Day Convergence, Charleston Stair Climb, Tour de Charleston

Devo: James 5:16: Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Moleskin: Hospice went rucking instead of staying for the BC. He felt he finally made a smart decision.