Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Honoring the Numbers 33 and 37

  • When: 20191105
  • QIC: Sakrete
  • The PAX: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, 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: Mid 50’s.  Little mist in the air.  Ground wet from over night rain

FNGs: Not today

COP:  10 TTT IC, 33 LBAC FORWARD, 33 LBAC IN REVERSE

The Thang:

Partner up with someone relatively close to you in speed.  Short distances.  Assemble at entrance to circle.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 bear crawls away from traffic circle as Partner 2 is doing 33 Merkins.  When partner 2 finishes  run out and catch partner 1.  Flip Flop and partner 2 begins bear crawling back towards flag.  Partner 1 does merkins and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 crab walks away from traffic circle as Partner 2 is doing 33 Carolina Dry docks.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins crab walking back towards flag.  Partner 1 does CCD and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 lunge walks away from traffic circle as Partner 2 is doing 33 squats.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag.  Partner 1 does squats and runs to catch up.

Indian Run around gravel lot

Partner 1 sumo squats away from traffic circle as Partner 2 is doing 33 monkey humpers.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag

Goal for this one is 33 burpees as a team.  Partner 1 Bernie Sanders (runs backwards) away from circle.  Partner 2 does as many burpees as he wants and runs to catch up.  Partner 1 starts with the number Partner 2 left off with while Partner 2 runs backwards.  Continue until 33 burpees is reached.  Once your team reaches 33 burpees stop where you are and hold plank.  Once all teams have completed 33 burpees the team who made it furthest begins running back towards flag.  When the lead team gets to your team fall in behind and mosey to the light pole heading into the flag.

Jailbreak to the flag.  You vs. You.  Push your self with everything you have left.

 

Mary: Sugar Mountain asked YHC if he could handle ‘Mary’ for the day.  He also wrote this portion of backblast

In honor of Sakrete.

We learned at The Guild that it take Sakrete 37 seconds to conceive a child. It is also his 33rd birthday. So the following happened

37 Baby Makers OQ

33 Pickle Pounders IC

37 Monkey Humpers IC

33 Second Planks

Numberama: 13

Namerama: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana, Sakrete

Pledge and COT- Correct  

Announcements: Events coming up.  Get with you 2nd F Q’s with any questions.  Keep an eye on the FB page for updates as well.

Devo: Used the devo time to hand over the reigns to Waldo for the time being as YHC is stepping away to nail down things at home after the newest 2.0 comes into the world.

Moleskin:   We did 33 (my age) of a lot of exercises that YHC doesn’t enjoy doing.  Defib kicked mulch on me as we were doing LBAC.  I guess 33 in both directions was too much.  Defib also almost died.  Alot.  Easy In is really fast.  Waldo is also fast.  Didn’t have a lot of mumble chatter this morning.  YHC will chalk it up as a win.  Anytime you can quiet this crowd you have done something.

Birthday block carries to the Teet…..er

  • When: 20191104
  • QIC: Sakrete
  • The PAX: Mad Dog, Repo, Tinker, Wreck It Ralph, The Colonel (R), Defib, Gruber, Manana, Snooki


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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 40’s clear

FNGs: They chose not to celebrate my birthday

COP:  Get blocks.  Get ready to move.

The Thang:

Rucks up.  Blocks up.  Move out.  Ruck .33 miles and assemble (entrance to park) .  11 curls for the girls IC, 4 burpees OYO.  17 WWI situps.  16 WWI Situps.  Rucks up.  Block up.  Ruck another .33 miles.  (The church on Dorchester Rd).  11 curls for the girls.  4 burpees OYO. 17 WWI situps.  16 WWI Situps.  Rucks up.  Blocks up.  Ruck another .33 miles (to the Harris Teeter Sign) and back to entrance at Panera on Dorchester.  11 curls for the girls.  4 burpees OYO.  17 WWI situps and 16 WWI situps.  Rucks up Blocks up.  Back to the flag on account of time.

Mary: Gave her the morning off.

Numberama: Think the 99 WWI situps we did will cover her needs today.

Namerama: Mad Dog, Repo, Tinker, Wreck It Ralph, The Colonel (R), Defib, Gruber, Manana, Snooki, Sakrete

Pledge and COT– done and done 

Announcements: Holiday races and a ton of regional events coming up.  Keep an eye on the FB page for updates.

Devo:

Every Generation

Then we your people, the sheep of your pasture, will thank you forever and ever, praising your greatness from generation to generation. (NLT) ( Psalm 79:13 )

 

As the people of God, it’s important that we show the next generation how to worship.  The praise we give God is not meant just for us, it is supposed to be a testimony to our families and community.  Our praise should inspire the next generation to continue the faith.

Moleskin:   Today was YHC 33rd birthday.  We honored that day with a Sakrete favorite.  Rucks up.  Lets go!  Everyone put in work.  No one quit.  Welcome back to the gloom Tinker and The Colonel.

The Creamer minus the Dad Bod

  • When: 20190407
  • QIC: City Slicker
  • The PAX: Schrute, Sofia, Stringbean, Borland, High Stick, Splinter, Hollywood, Grasshopper, DHL, Dri-Prime, Wreck-it Ralph, Suds, Repo. Muscadine, Hot Tub, Bueller, Wee Woo, Sakrete, Shortcake, Tinker, M&M (R), Professor Klump (R), The Colonel (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 61 degrees, looks like winter is finally gone!

The Thang: 24 PAX got after it on various routes, modes of transportation/exercise and some for just coffee. Plus a dog. No, it wasn’t Dog Balls.

Moleskin:  Great turnout. Could have been 25 if DT got off his ass and actually showed up to something he HC’d to. Plenty of laughs at his expense, but it was glaringly obvious that Shortcake missed him. Even Sakrete’s dog Charlie got out of bed for some 2nd F.

Great to see plenty of PAX either running, rucking or riding this morning.

The debut of Sarge

  • When: 20190331
  • QIC: City Slicker
  • The PAX: Bueller, Chowdah, Grasshopper, High Stick, Pretzel, Repo, Schrute, Shortcake, Sofia, Splinter, Tinker, Grits (R). Old Flame (R), Professor Klump (R), Fortnite (FNG)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 60 degrees and a shower of pollen

The Thang: 15 PAX showed up, including 1 FNG,  got miles and drank coffee. One came only for the coffee and it wasn’t DT.

Moleskin:  Nice turnout with only a handful of HC’s. Unfortunately, some of the HC’s decided to fartsack – y’all were missed. Welcome FNG Fortnite – Ben Johnson (Professor’s grandson) and safe travels back to Michigan.

Tinker was out there getting some rucking miles and brought one of the coolest dogs around – Sarge!

3 for 3

  • When: 20190322
  • QIC: Wreck-it Ralph
  • The PAX: Wreck-it Ralph, Defib, Swinger, Menana, Tinker


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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: 50’s, clear

FNGs: None

COP:  Ruck-Up

The Thang:

Start rucking, 3 merkins every 3 minutes until time expires. Just over 2 miles were got

Mary: Dammits. Lots of Dammits.

Numberama: 5

Namerama: Wreck-It Ralph, Menana, Defib, Swinger, Tinker

Pledge and COT

Announcements:

Devo:

Moleskin:   Tinker requested dammits throughout the Workout. He got them…

30 for 39!

  • When: 20190317
  • QIC: City Slicker
  • The PAX: Space Cowboy, Defib, Mack, Shortcake, Permit, Picasso, Myrtle, Flanders, Bee Wax, Benefits, Bueller, Waldo, Muscadine, Pretzel, Cannoli, Hot Tub, DHL, Stringbean, Schrute, Too Much, Tinker, Sakrete, Redo, Wreck-it Ralph, Wee Woo, Fanta, Professor Klump (R), Major Dad (R), Bubble Head (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 45 degrees, cold

The Thang: 30, I repeat 30!,  PAX showed up to The Creamer to either run, ruck, ride or just for coffee.

Moleskin:  For some reason whenever it is cold out, the PAX tend to order coffee and sit outside. I have still yet to figure this one out, but that is for another day.

The return of Shortcake and DHL brought all the boys to The Creamer – sorry Cheetah! It was great to have these two guys back out after a long hiatus.

Happy 39th birthday to Bedrock’s own Benefits!

Many prayers request were spoken as well as many praise requests. T-Claps to Too Much for taking us home in the BOM.

Cheetah is da BOMB

  • When: 20190103
  • QIC: Cheetah
  • The PAX: Dri Prime, Tinker, Zamboni, Dorothy, Masterload, Creeper, Spaceballs, Dreamer, Motherboard


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Intro: YHC’s audit took longer than expected so time to prepare a workout was limited. YHC was only able to eat at 4:30 PM (not smart) and then spent about 30 minutes on the F3 Exicon. Found BOMBS and rolled with it.

Weather: Moisty

FNG: None

COP:

Moroccan Night clubs x15 IC

Imperial Walkers x15 IC

Don Quixote x10 IC

Grab a block

THANG

Round 1: BOMBS

BOMBS stands for Burpee, OHP, Merkins, Big boy sit ups, and Squats. We partnered up, and did 50 burpees, 100 OHP, 150 Merkins, 200 BBS, 250 squats in DORA fashion. One person lifts while the other runs from one end of the grassy field to the other and back.

Round 2: 7s

Monkey Humpers and Bobby Hurley’s

MARY:

Box Cutters x15 IC

Iron Crosses x15 On Q

Numberama: 10

Namerama: Cheetah, Dorothy, Masterload, Dri Prime, Tinker, Motherboard (R), Dreamer (R), Creeper (2.0), Spaceballs (2.0), Zamboni

Pledge Prayer Announcement

Moleskin: Glad to have Tinker and Dri Prime back out at Accelerator. So far it’s been a great start for the new year not only for numbers, but YHC can see the PAX got a solid beatdown.

Not the Tubes Again!

  • When: 20180817
  • QIC: KY
  • The PAX: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph,


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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: 72F and clear

FNGs: None, disclaimer given

COP:

Imperial Walkers 10X In Cadence
Don Quixote 10X In Cadence
Worlds Greatest Stretch

The Thang:

Pick out slosh tube
Move out to the softball field as a group.  Carry on shoulder to get used to the movement

Instructions for the field:

Move as a group between the stations at the softball field.  
Target 3 sec reps

1st round
Home Plate: Curls for the Girls 20x On Q
Lunge walk to 1st base
1st Base: Zercher Squat 20x On Q
Cusack to 2nd Base
2nd Base: Overhead Press 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Back Squat 20x On Q
Cusack to Home Base

2nd Round
Home Plate: Tricep Press 20x On Q
Lunge walk to 1st base
1st Base: Front Squat 20x On Q
Cusack to 2nd Base
2nd Base: Up & Overs 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Lateral Raises 20x On Q
Cusack to Home Base

3rd round
Home Plate: Curls for the Girls 15x On Q

Mary: Ruck Flutter Kicks IC 40X

Numberama: 8

Namerama: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph, KY

Pledge and COT

Devo: The Slosh Tubes work some muscles that we normally don’t.  It’s easy to work the easy muscles, or our favorite muscle groups.  However, focusing in on the muscles that we don’t work is where we should focus our attention.

The same goes in life, we should focus on developing our week spots.  Don’t just focus on the things that we are good at.  When you focus on those “weak” spots, that is where true growth happens

Moleskin:   it was awesome to see all the guys out today.  The Slosh Tubes have a way of bringing even the most fit among us to our knees, so they are a great equalizer.  When we go through Q School, we’re reminded that we should develop a workout that will test both the seasoned and new.  This applies in our leadership roles as well, don’t forget to focus on the people around us that have been around for ever and are well seasoned along with the people that are new or need additional support.

PAX choice

  • When: 20180709
  • QIC: Defib (All of us took the Q at some point)
  • The PAX: Tinker, Borland, Wreck-It-Ralph, 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: 70 something, not bad

FNGs: No FNGs

Disclaimer: Given

COP:

Squats 10 IC
TTT 10 IC
Burpee 1 IC

The Thang:

PAX CHOICE!

TINKER:
Head on out and Ruck while rotating 40 lb sandbag. At end of the bridge, clean and throw sandbag and get to the back of the line until each PAX goes 2 times. 

Resume Rucking with rotating the 40 lb sandbag until we get to benches at the top parking lot:
Merkins on bench 10 on Q
Dips on Bench 20 on Q

Tinker says to pick up the bag…? before the BC he dropped off a 60 lb sandbag at the top parking lot close to the benches 😮 #whatasweetheart. We rucked back to the middle of the bridge rotating the 40lb and 60lb sandbags.

WRECK-IT-RALPH:
Flutter kicks 20 IC
WWI sit-ups 20 IC

Then we resumed Rucking back to the flag rotating the 2 sandbags between the PAX. At the flag, Wreck-It-Ralph called:

Lunge walk around the circle.
Duck walk from the flag to the grass and back

BORLAND:

Bastard merkins in cadence x 4
Ruck press in cadence x20
Dam it’s on q x15
Burt reynold x10 each side ruck
curls for the girls on q x 20
Over head press On q x 15
Triceps Extensions On Q x 10

DEFIB:
Indian Plank Sandbag Pull-Through to the right until each PAX pulls both bags 3 times then reverse it to the left side until each PAX pulls both bags three times

Mary:
Mixed in with Borland’s and Defib’s last movements.

Numberama: 4

Namerama, Pledge: Done

Announcements:

GORUCK events back in Charleston in August, October, and November! Find them and sign up!

Custom heavy and tough December.  Find info on the Facebook group about it.

Prayers and BOM : 

Prayers for Spinter’s mom’s memory. Prayers for Splinter and all the rest of his family  #ilovethatguy

Devo:

WRECK-IT-RALPH: Be at least 1% better each day.

BORLAND: Be thankful for and take joy in our hardships because these are  the opportunities that make us better.

DEFIB: Learn to be okay with not being okay.

Moleskin:  

It happens to the best of us… City Slicker Missed his Q this morning. It would seem he had some suck in store for us since he had Tinker bring his sandbags and hid one at the upper parking lot for us to find. Borland voiced doing PAX choice and that was a great idea that we went with!

Tinkers bags are dusty! 😂

 

I’m Gonna Drop This Weight On Your Achilles

  • When: 20180615
  • QIC: Stalker
  • The PAX: Tinker, Cheetah, Borland, KY, Dri Prime, Wreck It Ralph


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Intro: Even Q’s need to be motivated sometimes. YHC’s plan was to not preblast the workout, have 1 or 2 guys show-up, and just get a few lazy ruck miles in. Tinker had other ideas, so he preblasted the workout and got 7 crazies to the AO, which forced YHC to perform. YHC had zero motivation right up until the moment he arrived at the AO and saw these guys ready to get after it. And get after it they did. The two stallions, Cheetah and Dri-Prime led from the front most of the morning. Tinker is making huge strides in his shoulder surgery recovery, even knocking out a multitude of merkins under weight. KY is nursing a few HTL aches and pains, but still performing. Wrech-It Ralph made it look easy with his steady demeanor. And huge T-claps to Borland for pushing himself beyond his comfort zone…and the contents of his gut.

Warmup: Nope.

Thang: Walk/shuffle to the HT shopping center, while passing around a 45# steel coupon. Once there, the PAX did three rounds of what can be described as a sort of Indian Run using the coupon and eventually shopping carts to push each other back and forth across the parking lot. At each end, the PAX guessed the time it took to traverse the lot. The winner got a breather, the losers did merkins.

Shuffle back to the flag with the coupon for time. The last man literally reached the flag at 5:44:59.

Mary: None.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: