Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

Figure 8s

  • When: 20210902
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, 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: Warm, but not quite as humid as we had been used to…And dry..no puddles around the park today.

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
-Mosey to big picnic pavilion
-Tricep Dips x15 on Q; LBCs x20 IC; Box Jumps x10 OYO
-Mosey to whiffle ball field
-At the field, we did a figure 8 type movement.  Run a lap around the field; At home plate, merkins x5; Bear crawl to first base; V-ups x5; Mosey to pitchers mound; Burpees x5; Mosey to third base; Squats x5; Lunge walk to 2nd base; WW1 Situps x5; Mosey to pitchers mound; Burpees x5; Mosey to Home plate.
-Repeat that cycle until 0540…increasing the reps by 1 each time you go through the cycle (except the burpees, those always stay at 5)
-At around 0540, gather at the pitchers mound; Monkey humpers x15 IC.
-Mosey back to the flage

Mary: LBCs x42 IC

Numberama: 10

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, DeFib, Chum, Survivor, Manana, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  September 11th convergence @ Nexton. Get in touch w/ Pretzel if you’re interested in SpeedForNeed.

Devo: Never underestimate the power of a sincere apology.

Moleskin: A good workout is only as good as you can communicate it…and I probably had a few too many steps in my Figure 8 routine, but luckily after one round, most of the pax seemed to have the pattern down.  Overall, it was a solid workout, and the mumble chatter was great as always.  I also passed along the AOQ duties to Manana, who I’m sure is going to lead Bedrock well.  It’s been a pleasure leading the Country Club for the last 19 months.

A Tabata for Arms

  • When: 20210824
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips


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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: Typical summer morning…warm and muggy and a bit foggy too

FNGs: None

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

The Thang:
-Grab 2 bricks each
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Curls w/ the bricks.
-Mosey to the bridge (carrying bricks), Tabata #2 – Dips.
-Mosey to the far parking lot (carrying bricks), Tabata #3 – OH Press.
-Mosey to the small wall (carrying bricks), Tabata #4 – Incline Merkins.
-Mosey to whiffle ball field (carrying bricks), Tabata #5 – Tricep Extensions.
-Mosey to smaller pavilion (carrying bricks, Tabata #6 – Curls w/ the bricks.
-Mosey back to flag & stow bricks

Mary: LBCs x25 IC; Heel Touches x25 IC

Numberama: 7

Namerama: Easy In, Mayhem, Swamp Fox, Fish n Chips, Sugar Mountain, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at FaultLine this week.  Get in touch w/ Pretzel if you’re interested in SpeedForNeed.  Sept. 11 Convergence at Nexton.

Devo: Be prepared…whether it is to fill in to Q or for whatever else life throws at you.  Be mentally & physically ready.

Moleskin: I had done an all-leg tabata back in July, so I decided to do an arm version of the workout today.  The bricks were a bit underwhelming on the first set of curls, but they started feeling heavier as the workout went along.

Saturday Track Meet

  • When: 20210821
  • QIC: Waldo
  • The PAX: Luigi


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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 muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward OYO; LBAC backward OYO; Slow run around the track

The Thang:
We ran laps…before the lap, we’d do an exercise at the start/finish line, then we’d start our lap.  On the straightaways, you run as fast as you can…then you walk the first half of each curve, and then do an exercise on the other half of each curve:
Lap 1 – Exercise at start: Squats x20 on Q; Exercise on 2nd half of curves: Sumo Squats
Lap 2 – Exercise at start: Hold high plank for about a minute; Exercise on 2nd half of curves: Bear Crawl
Lap 3 – Exercise at start: Monkey Humpers x20 IC; Exercise on 2nd half of curves: Lunge Walk
Lap 4 – Exercise at start: Calf Raises x30 IC; Exercise on 2nd half of curves: Backwards Run
Lap 5 – Exercise at start: Squat Jumps x20 on Q; Exercise on 2nd half of curves: Cherry Pickers
Lap 6 – Exercise at start: Hold high plank for about a minute; Exercise on 2nd half of curves: Burpee Broad Jumps
Lap 7 – Exercise at start: Squats x20 on Q; No exercise on the lap this time…just a slow mosey to cool down

Mary: Figure 4 Reverse Crunch x15 on Q each leg; LBCs x25 IC; Heel Taps x25 IC; Hold 6 inches for about 30 seconds

Numberama: 2

Namerama: Luigi, Waldo

Pledge and COT

Announcements: SpeedForNeed on Sept. 25

Devo: Prepare and execute with the same effort, whether there are 2 people at the workout or 20.

Moleskin: When you’re at the Jones, the track is a great resource.  I decided to slightly modify a workout I had Q’d at the Jones a few months ago.  I was a little worried I’d be doing the workout on my own, but Luigi showed up right at 0600 to join me.  I feel like we got some good work in.

Rainforest Cardiac

  • When: 20210819
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, 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: Very warm and very muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the lightpost on the right and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Sugar Mountain, Manana, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at the Jones; SpeedForNeed and other events are coming up.

Devo:  There are a lot of people that would appreciate people being nice to them.  With a lot of people on edge, I’ve seen people in the service industry and other areas treated very poorly.  Show some grace and be nice and appreciative to people…it isn’t difficult to do.

Moleskin: I’m not sure what a rainforest actually feels like at its most humid, but I can’t imagine it would be much worse than the conditions we had at the Cardiac this morning.  That made the Cardiac feel like even more of a grind than it already is.  But we got our work in, and as always, some good conversations were had.

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.

The skateboarders are making Zeus angry

  • When: 20210805
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Fish n Chips, Swamp Fox, Snips


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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…so actually not too bad for August.  Light drizzle at times

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC OYO (forward then backward); Slow mosey around dirt parking lot

The Thang:
-Grab two cinderblocks and return to the flag.
-Curls for the Girls x20; Calf raises (while holding cinderblocks) x20; Lawn Mowers x10 each arm; Farmers Carry the blocks around the circle…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes…I wasn’t keeping track).
-Leave blocks at the circle and mosey to the whiffle ball field.
-At ‘home plate’, do Squats x10 & Burpees x5, then sprint to first base, side shuffle to second base, run backwards to third base, side shuffle home…all OYO.
-Repeat the above set until Q says to stop (lasted 10-15 minutes).
-Howling Monkeys (all pax hold monkey humper position, while we all take turns doing monkey humpers x10).
-Mosey back to the flag & stow blocks

Mary: LBCs x50 IC

Numberama: 6

Namerama: Easy In, Mayhem, Fish n Chips, Swamp Fox, Snips, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  Back-to-school Liquefaction @ Major Dad’s house on Aug. 12.  SpeedForNeed 5k is needing volunteers…see Pretzel for details.

Devo: We have so many options of what to consume, but we also can choose not to consume what we don’t want to consume most of the time.  No need to continuously complain about certain news channels or programs or certain shows or certain Olympic sports while you are still choosing to watch those things.

Moleskin: This was a fun workout that allowed plenty of opportunity for mumble chatter, where we learned that Fish n Chips does not like skateboarding being an Olympic sport this year.

July Cardic

  • When: 20210715
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips


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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 muggy

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 to the lightpost on the right and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 4

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

Pledge and COT

Announcements: Saturday’s rotating workout is at the Jones

Devo:  I echoed a point I heard from the Guild yesterday…You can push yourself in more ways than just physically.  Most people join F3 to see fitness gains, but many of us have made gains in areas of leadership, to extend our social networks, and plenty of other things away from half marathons and ruck events.  So look for areas to improve yourself, not just on the fitness end, but in all aspects of life.

Moleskin: At its core, the Cardiac is a chance to test your gains…are you improving over your former self from the last time you did the Cardiac.  But even if you aren’t physically 100% or able to push for the record, the Cardiac always allows you to get a good workout in, and often some good 2nd F as we spend most of the time together at the entrance to the traffic circle.  Some good conversation was had as we got through our rounds, and even though the Cardiac isn’t anyone’s favorite workout, I know we benefited from being there this morning.

Five-Card Stud

  • When: 20210710
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Chum, Pretzel, Fish n Chips, Bangers, Microwave, Flanders, Defib, Horshack


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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: Typical summer morning…warm and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward & Backward OYO; Slow mosey around dirt parking lot

The Thang:
-Grab a Cinderblock and gather at the flag.
-I dealt one playing card to each person (with FNC & Bangers sharing a card, along with Placebo and myself sharing a card, due to #s).  We then arranged ourselves in the order of those cards.  I gathered up the cards, shuffled a whole deck, and placed that deck on the ground in the traffic circle.
-Beginning with the person with the low-card (in this case, Microwave), each man would bear crawl around the traffic circle, taking a card as they finished (which is the first card of their five-card stud poker hand, hidden from the rest of the pax).  As that person began his bear crawl, he’d call out an exercise for the pax to do (can be with or without a block).
-Once everyone did their bear crawl and got their first card, we gathered at the entrance to the traffic circle and did a jailbreak to the lightpost on the right and back.
-Repeated the process of going around the traffic circle one-at-a-time to get a card, but this time, instead of bear crawling, we did lunge walks.  Again, each person called out an exercise for the pax to do while he went around the circle. (after that process, everyone had two cards)
-Due to time, on the third round around the circle, we did it in groups of 4 or so men, going around the circle doing burpee broad jumps.
-Another audible called…on the fourth go-around, we all went at the same time, doing sumo squats, and we each grabbed our final two cards.  Making a five-card poker hand.
-Time to play a hand of poker.  Beginning with Microwave, we went in turn, with each person deciding whether they wanted to stay in the hand or fold.  If you stay in the hand and win, you do 5 burpees.  If you fold, you do 10 burpees.  If you stay in the hand and lose, you do 15 burpees.  And if you fold, but had a hand that would have beaten the winner, you have to do 20 burpees for being a coward.  I believe 6 or so people stayed in the hand (and none of the folded hands would have won).  Placebo (and I as his partner) were the winners w/ 2 pair.
-Backward bear crawl around the traffic circle as a group.
-Stow blocks

Mary: Reverse figure four crunch x10 on Q, each leg; Heel Touches x25 IC; LBCs x25 IC

Numberama: 12

Namerama: Easy In, Mayhem, Placebo, Chum, Pretzel, Fish n Chips, Bangers, Microwave, Flanders, Defib, Horshack, Waldo

Pledge and COT

Announcements: Talk to Hot Spot if you’re interested in being in the Sheepdog program.

Devo: In life, you can’t always control the cards you are dealt, but it is up to you to play them as well as you can.  And sometimes you have to regroup and fight another day.

Moleskin: I’ve wanted to do a poker-themed workout for a while now, but hadn’t been able to figure out the best way to do it.  I’m not sure this was the best way, but I thought it went pretty well.  I liked keeping the group in one general location for the whole hour, which led to plenty of good mumble-chatter.  I may bring this one back someday, with some modifications.

A Tabata for legs

  • When: 20210701
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Placebo, Peaches, 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: Typical summer morning…warm and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; SSH x20 IC; Imperial Walkers x10 IC; SSH x15 IC; Mountain Climbers x10 IC; SSH x10 IC; Slow mosey around dirt parking lot

The Thang:
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets.
-At the flag, Tabata #1 – Squats.
-Mosey to the bridge, Tabata #2 – Calf Raises.
-Mosey to the far parking lot, Tabata #3 – Squat Jumps.
-Mosey to the tall wall, Tabata #4 – People’s Chair
-Mosey to whiffle ball field, Tabata #5 – Lt. Dans
-Mosey to smaller pavilion, Tabata #6 – Step ups
-Mosey back to flag

Mary: Got to the flag at exactly 0545…no time for Mary.

Numberama: 6

Namerama: Easy In, Mayhem, Placebo, Peaches, Chum, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Tectonic this week.  Return of the Ball of Man at the end of workouts.

Devo: Put the same effort into preparation and execution, no matter the size of the crowd.  If you’re a Q, prepare and execute at a high level, whether you expect 3 or 25 pax at the workout.

Moleskin: A Tabata is always a solid workout, especially in humid conditions.  So I decided on a leg-heavy workout today, and timed it out perfectly to hit all of the exercises I wanted to get done.  A great time as always at Bedrock.