Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

More Than Meets the Eye

  • When: 20200707
  • QIC: Waldo
  • The PAX: Sakrete, Easy In, Wambach, Gypsy, Splinter, Dig Dug (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: Rainy to start…then just warm/muggy.

FNGs: Dig Dug (James Morris)

COP: SSH x20 IC; TTT x10 IC; SSH x10 IC; Imperial Walkers x10 IC; LBAC forward x12 IC and backward x12 IC; run around dirt parking lot, when done with the lap, get a block and return to the flag.

The Thang:
–Overhead Press x20 IC
–Prisoner Squats x20 IC
–Tricep Extension x15 IC
–Indian Run to the ‘bridge’
–Monkey Humpers x20 IC
–Up-Downs for approximately 2 minutes
–Sumo Squats to the other end of the ‘bridge’

–Plank Jacks x15 IC
–Red Bull Smurf Jacks x10 IC
–Indian Run back to the flag.
–Mountain Climbers x15 IC
–Elevens (chest press at the yield sign, run to the other side of the dirt parking lot entrance, burpees on that end)

Mary: LBCs x51 IC

Numberama: 7

Namerama: Sakrete, Easy In, Wambach, Splinter, Gypsy, Dig Dug, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Bedrock…and we still need a Q.

Devo: F3 is not just about physical transformation, but mental transformation…that’s especially true on rainy mornings when getting out of the bed to get to the gloom is often more difficult than anything in the actual workout itself.

Moleskin: Not sure why, but I wanted to come up with a Transformers themed workout…with the idea being that F3 can transform you both physically and mentally.  Not sure I really was able to connect those dots given my semi-random assortment of exercises I chose, but we got the heart-rates up, and it ended up being a solid workout in pretty crummy weather conditions.  T-Claps for not only bringing out an FNG, but still convincing him to post despite some pretty solid rain leading right up to our start time.  Welcome to FNG, Dig Dug (James Morris).  Great work, fellas.

Chasing the Rabbit @ Bedrock

  • When: 20200702
  • QIC: Sakrete
  • The PAX: Waldo, High Stick, Easy In, Splinter, Grits (R), Dri Prime, Fish N Chips


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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 70’s and clear.  Similar to working out in a sauna

FNGs: Not today

COP:  Briefed PAX in the preblast that we would not spend a lot of time here.  Didn’t want to go directly into jail breaks:

10 Side Straddle Hops IC

10 TTT IC ( Low and slow to stretch out the hamstring)

THE THANG::

Line up beside Yield sign at the circle.

Jailbreak to handicap parking spots and back.  Line up around circle in order of completion.  Waldo was the rabbit here.

Last man finished during Jailbreak goes first.  5 BOBBY HURLEYS and run to the parking lot by the fire station and back to the entrance of the park.  Remaining PAX hold Al Gore until man in front of you begins running.  Goal is to catch the man in front of you but don’t get caught.  Once at the entrance hold plank until 6 is in.  If you got caught during run 10 burpees.  If you passed someone subtract 5 burpees.  If you didn’t get caught or catch anyone no burpees.

Line up on small wall.  Do 10 steps ups on each leg w/ calf raise.  (Lead with left leg right leg follows and do a calf raise- that’s 1).  When finished run down to the scoreboard.  Once arrived plank until 6.  Grits was the rabbit here.

At scoreboard do 20 pullups.  If you can’t do the pull ups do negatives where you go down slow and power back up. Once completed run across the bridge to the wiffle ball field.  Plank until 6  Splinter was the rabbit.

Spread out at the bases and pitchers mound.  Doesn’t remember where you go since we will all do the same thing.  20 Push ups.  20 LBC.  20 squats.  Jail break between bases.   After completing the base closest to the bridge bear crawl to pitchers mound.  After completing at the pitchers mound bear crawl to base closest to the woods furthest from the bridge (sorry its hard to explain which base is which)

Rinse and Repeat until 540

Line up across the wiffle ball field from oldest to youngest.  Youngest guy does 5 bobby hurleys and run out of wiffle ball field and across bridge to the gravel parking lot.  Dri Prime was the rabbit.  Hold plank until 6 is in.

Jog towards flag alternating jogs and jail breaks at every light pole.

Recover Recover

Mary: Not enough time today

Numberama: 8

Namerama: Splinter, Dri Prime, Waldo, High Stick, Grits (R), Easy In, Fish N Chips, Sakrete

Pledge and COT

Announcements: Repo has a run schedule for late August.  Birthday run to raise money for a charity.  Repo I apologize the name escapes me at the moment

Devo::

The Temple
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? (NLT) ( 1 Corinthians 6:19 )

God’s presence is fully found in both the Notre Dame Cathedral and the rural cinderblock church.  Both of these are temple’s built to honor and glorify God.  In the same way, the Holy Spirit is found inside your body.  Your body is beautiful.  It brings glory to God.  Be amazed at the wonder of your body, your eyes, fingers, and even the aches and pains.  It is special.  God created you to be you, in the way you look, your voice, and even your imperfections.  Your body is sacred.  Rest in that thought.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=O0jxIP2kQl

Moleskin:: Picked up this Q at the last minute.  Explanation of what we were doing took some time but we got through it.  Mumble chatter was a little low today but I think that had to do with the ability to breathe in the humidity.  Work was done.  Thanks for the ability to lead

Weiners Out

  • When: 20200625
  • QIC: Pretzel
  • The PAX: Sakrete, Wambach, High Stick, Splinter, Swinger, Waldo, Pretzel


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“Weiners out.” It was said, but for the life of me I can’t remember why or what precipitated it. Does it really matter? Let’s be honest, it doesn’t even make the top 50 of nuttiest things that have been mumble-chattered at Bedrock. Not even close.

F3 is a sausage party by design, but usually it’s weiners in.

Conditions: Low 70s, cloudy. A drizzle of rain at the very start but dry for the remainder.

COP

Mountain Climbers, Through the Tunnel, Don Quixote, LBACs, Burp&Merk Pyramid

The Thang

Mosey around the circle: first quarter bear crawl; second quarter backwards bear crawl; third quarter crab walk; fourth quarter backwards crab walk.

Grab a block and return to the circle. Set it aside for some waterfalls. We did three sets, doing five reps of an exercise and then holding on the fifth until failure. Line up in the order of failure, and do them again. You can’t break your hold position until the man in front of you does. The three we did were squats, iron cross, and merkins.

Grab your block for:

  • Curl press (curls + overhead press)
  • Tricep extensions
  • Block press
  • Curls
  • 11s: Overhead press and LBCs. Bear crawl 15-20 feet in-between.

Stow blocks, return to flag.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man

 

Bedrock Dorbatta

  • When: 20200613
  • QIC: Wambach
  • The PAX: Mañana, Sakrete, Waldo, Milton, Pink Slip, Pretzel, Gypsy, Wambach


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Get a block each and muster near yield sign

Thang:

Mosey to playground for Warm-Up
SSH x 21 IC
LBAC Forward x 11 IC
LBAC Backward x 9 IC

Mosey Back to Circle and get get in groups of 3 (With 8 PAX, one pair in each group operated as a single “person”

During each round, two PAX perform exercise while third runs to light pole and back. When they return, next PAX from group goes, until all 3 have run once before moving to next exercise. Continue until time runs out.

1.Mountain Climbers
2.Kettle Bell Swings
3.Merkin Jacks
4.Calf Raises
5.Curls for the Girls

6.Blockees
7.Monkey Humpers
8.Makhtar N’Diayes
9.Bent-over Rows
10.Derkin N’Diayes

11.Peter Parkes
12.Moving Merkin Over Block
13.Clean-Curl-Press
14.Bobby Hurley
15.Hand-release Merkins

16.Smurf Jacks
17.Burps
18.Dips
19.Squats
20.Carolina Dry Docks

Stow Blocks, not time for Mary

Devo: In your interactions with others, ask whether your comments/actions open the door to discussion or close the door. If you are closing doors because of your hostility or assumptions, you might need to evaluate how you are getting your point across. Do people shut down around you, or do they engage in positive discourse? This can apply socially, at work, with your wife, with your kids. It doesn’t matter. Are you opening doors or closing doors?

Bedrock Practices SOCIAL DISTANCING

  • When: 20200609
  • QIC: Wambach
  • The PAX: talker (Respect), Gypsy, Grits (Respect), Sakrete, Waldo, Splinter, Repo, Mayhem (Respect), Easy In, Defib, Wambach


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Thang:

Get one block each and form line across from gravel parking lot entrance
Mosey around gravel parking lot and return to blocks

1. SSH x 52 IC
2. Overhead press
3. Curls for the girls x 26 IC
4. Inch worm across street
5. Alligator Merkin back
6. Lunges to first cone and back (with or without block)
7. Derkin N’Diays x 11 IC
8. Iron Cross x 20 OYO
9. Suicide with block OYO
10. Tony Hawk Burpee x 10 OYO
11. American Hammer x 27 IC
12. No Surrender (Left Knee Down, Right Knee Down, Left Knee Up, Right Knee Up, then switch) x 6 each leg On Q
13. Crab Walk around circle OYO
14. Incline merkin
15. Nipple crushers
16. Gorilla Humpers

Mary (PAX Choice)
Waldo – Nolan Ryans
Stalker – Rocking Horse LBC
Mayhem – Pickle Pounders

Devo: Challenge PAX to watch a movie, read a book, have a conversation, etc around race. Learn something new.

This Ain’t Sparta

  • When: 20200604
  • QIC: MadDog
  • The PAX: Defib, Sakrete, Swinger, Waldo, Peg, Mayhem, Splinter, Chum, Easy In, MadDog


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Disclaimer: said

COT:

TTTx 10 IC

LBAC F x12 IC, B x12 IC

SSH x20 IC

Grab Blocks

Stroll to front entrance

The Thang:

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

Mosey around loop by fire station back to front entrance

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

50 calf raises

Stroll back to circle for some summertime gun show prep

21’s (curl exercise)

20 tricep extensions

21’s

20 tricep extensions

20 curls for the girls

Mary

50 LBC IC

20 flutter kick IC

Recover, recover

Announcements: Saturday workout

Prayer requests:

Swinger’s daughter, M&M’s daughter, unnamed F3 brother, our communities, country, and leadership

Devo: shared prayer from ACNA prayer book, it’s fitting for the current climate in our communities, country, and world

Don’t Make Me Pull This Indian Run Over

  • When: 20200528
  • QIC: Splinter
  • The PAX: FNC, Mad Dog, Stalker (Respect), high Stick, Waldo, Sakrete, Swinger, Mayhem, Easy In, DeFib, Splinter


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The Thang:

Preblast was given and the PAX instructed to be ready at the circle with a block

SSH x 25 (IC)

Little Baby Arm Circles, forward x 15 (IC)

Little Baby Arm Circles, reverse x 15 (IC)

Indian Run to Whiffle Ball Field – Drop Blocks

Indian Run to front parking lot by fire station:

Don Quixote x 15 (IC)

Hillbilly x 15 (IC)

Mountain Climber x 15 (IC)

Indian Run to Billboard:

Penalty 10 Burpees given en route

Burpee x 7 (OYO)

Indian Run to Whiffle Ball Field

5 Rounds / 10 Each

Merkins on Block

Flutter Kicks

Shoulder Press w/Block

Squats w/Block

Plank Jacks on Block

 

1 Round / 10 Each

Lt. Dans

Jack Webbs w/Block (Merkin w/4 Overhead press)

Shoulder Taps

Mt. Climbers

 

Mary

LBC x 25 (IC)

C.O.P – Count off, namorama, Pledge of Allegiance, BOM

Devotion:  YHC had some inspired moments when tending to a sickly tomato plant in his garden.  When realizing it was on the verge of dying he decided to repot it into a larger container and remove it from the full sun and bring it to the patio where there is partial shade during the day.  Over the course of 2 weeks the plant has now grown over a ft. and has begun to bear 17 plum size or larger tomatoes.  As this chain of events began to unfold YHC was reminded that we too need others around us to prop us up and revive us in times of troubles.  Let’s remember to build up those around us rather than tear them down.  We are called to be an example in our community and in our households.

Epesians 4:12-16:  to equip his people for works of service, so that the body of Christ may be built up until we all reach unity in the faith and in the knowledge of the Son of God and become mature, attaining to the whole measure of the fullness of Christ.  Then we will no longer be infants, tossed back and forth by the waves, and blown here and there by every wind of teaching and by the cunning and craftiness of people in their deceitful scheming.  Instead, speaking the truth in love, we will grow to become in every respect the mature body of him who is the head, that is, Christ.  From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Proverbs 27:17-19:  As iron sharpens iron, so one person sharpens another.  The one who guards a fig tree will eat its fruit, and whoever protects their master will be honored.  As water reflects the face, so one’s life reflects the heart.

Moleskin:  This morning was HOT!!!  I can’t say that the workout alone had the PAX sweating buckets, but at one point during Indian runs FNC decided it worthy to deviate the path instructions given so the PAX all paid with 10 Burpees.  That’s right, Dad pulled the proverbial car over and dished out some discipline.  Mumble chatter was fun and the discussion took some turns when YHC introduced Jack Webbs (Del Webbs…maybe???).  Thank you men for the opportunity to lead!

All Over The Map

  • When: 20200519
  • QIC: Pretzel
  • The PAX: Defib, High Stick, Gypsy, Splinter, Mayhem, Waldo, Placebo, Sakrete, Belsing, Grits, Repo, Manana, Fish and Chips, Chum, EZ In, Pretzel


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At Bedrock Tuesday we were all over the map. It was a hodge podge, a sampler platter, a dog’s breakfast, it was a little of this and a little of that. It was largely unplanned but the standard was upheld and a good time was had by all.

Conditions: Upper 60s, clear and humid.

COP

SSH x2

mtn climber x 10

through the tunnel x10

Don Quixote x10

LBACs

 

The Thang

A short mosey to the bridge for merkins, Derkins, dips and merkin/dry docks. Another short mosey to the entrance for step-ups, squats, Hungarian split squats and one-legged squats. Another short mosey to the top of the parking lot for a couple of sprintS around the lot. Another short mosey to the backside where we did some bear crawls and crab walks. Another short mosey to the turf diamond for a bear crawl trip around the bases. Return to the flag for Mary.

Can’t Compete With Goose

  • When: 20200521
  • QIC: Waldo
  • The PAX: Splinter, Sakrete, 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: muggy and wet…but luckily not raining during the workout.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC foward and backward

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: Defib, Splinter, Swinger, Sakrete, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Faultline; Memorial Day workout at Doty Park.

Devo: Even if you don’t beat your own personal records, that doesn’t mean you didn’t make progress.  Getting out of bed, showing up, and doing work is helping make you better than you were the day before.

Moleskin: Goose was Qing across town, there was threats of rain, and it was the Cardiac.  So I’m not surprised at the turnout…but the five of us put in some work and had some good discussions along the way.  Great job, fellas.

Record Breaking Numbers at The Jones

  • When: 20200516
  • QIC: Dorothy Mantooth
  • The PAX: StringBean, Cheetah, Placebo (Respect), Microwave, Space Cowboy, Waldo, Sakrete, Milton


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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 70s, clear, dry

FNGs: none

COP: TTT 10x IC, LBAC F&R 15 IC, SSH 20 IC

Thang: 

Besides the first lap and the 8th or 9th being Indian runs, all 12 laps (3 miles) were OYO or one PAX would pace the group. Faster PAX would plank until 6 was in. Then we lifted things and put them down and other fun stuff in between laps:

  1. 20 OHP on Q
  2. 20 CFTG on Q
  3. 10 Merkins IC
  4. 10 Derkins (with block) IC
  5. 10 Irkins (with block) IC
  6. 15 kbell swings on Q
  7. 10 Burpees OYO
  8. 10 Box Cutters IC
  9. 20 FK IC
  10. 10 uneven merkins R&L OYO

We were running out of time so Q calls audible, instead of doing a bear crawl suicide our last lap would begin with a 20m(ish) bear crawl followed by the infamous Sakrete Shuffle. RECOVER RECOVER. Stow blocks and circle up.

Numberama: 9

Namerama: StringBean, Cheetah, Placebo (Respect), Microwave, Space Cowboy, Waldo, Sakrete, Milton, Dorothy Mantooth

Pledge and COT

Announcements: none really, or DMT just doesn’t remember ¯\_(ツ)_/¯

Devo:

Proverbs 16:9 – “the mind of man plans his ways, but the Lord directs his steps” – We can plan all we want to, but no amount of planning will keep you from controlling the uncontrollable.

Thank you Sakrete for leading us in prayer.

Moleskin:

This was DMT’s first Saturday Q ever, to top it off was the most PAX DMT has had the pleasure of leading in a workout. The laps provided for a good amount of mumble chatter along with the planking waiting for our 6. Everyone gave a great push and made the 3 mile mark for running, and all exercises were done with minimal groaning 🙂

A few men raised up and asked for prayer requests/thoughts/good vibes – They will remain nameless, but all nine men there know who they are. Here’s to hoping you all are able to deal with your challenges/daemons/goals and will come out on top a better man no matter how long it takes to complete.