Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Sakrete’s Trip Around the Bases

  • When: 20200109
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Cold.  needed to move around quickly to get warm.

FNGs: Not today but Phiona did come back

COP:  10 TTT IC, 10 hillbillies, 15 LBAC forward and reverse, 15 Overhead clap, 15 moraccan night club.

Get 2 blocks a piece.

The Thang:

Partner up.  Farmer’s carry (or however you can get them there) blocks to the wiffle ball field.  If you partner stops you stop.  Once at the wiffle ball field each team choose a base to put one block down and then put the other down diagonally across the bases.  All exercises will be performed OYO but as a team.  Transition between bases can be bear crawl, lunge walk or crab walk and the same transition can’t be used twice.  Once you make it all the way around the bases take a lap around the field on the sidewalk.  Exercises could be done in any order but all 4 had to be hit each round.  10 curls IC, 20 hand release merkins, 20 WW1 situps, 10 tricep extensions IC.

At 0535 load the blocks up and get back to flag.

Mary: WW1 situps.  AMRAP until time.

Numberama: 16

Namerama: Defib, Swinger, Bambi, Spooky (R), Gypsy, Sugar Mountain, Manana, Waldo, Jalopy(R), Phiona, Easy In, Mad Dog, Yo Adrian (R), Mayhem, High Stick, Sakrete

Pledge and COT oh yea!! 

Announcements:  Anniversary convergence and party.  Convergence at 0700 at Doty and Party at 1700 at The Ponds.

Devo:

Watch What You Do

I said to myself, “I will watch what I do and not sin in what I say. I will hold my tongue when the ungodly are around me.” (NLT) ( Psalm 39:1 )

 

Righteous living is a choice.  We don’t stop sinning without taking action.  Watch what you do and think about the choices you are making.  Do they honor God?  Are they showing love towards others?  Are you being salt and light to those who may be ungodly around you?  If your answers don’t point to Jesus, it’s time to take action so you do not sin in what you say and do.

Moleskin:   Did this exact workout at Magnitude a few weeks ago.  Some modifications had to be mad due to large PAX crowd.  Great having some old faces out as well as new guys.  Thanks for allowing me to lead!!  Welcome back Phiona

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

Cornhole in the dark

  • When: 20191001
  • QIC: Wreck-It Ralph
  • The PAX: Mad Dog, Manana, Fish 'n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, yo Adrian, Prius, Clancy, Defib


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Muggier than expected, 75.

FNGs: None

COP:  LBAC IC Fx13, Rx12, TTT IC x5

The Thang:

Grab blocks, form up in 2 columns at the yield sign.

Usain Bolt- down to the No Parking sign and back, then farmer’s carry blocks around traffic circle. Stand at the chalk line, and toss (1) cornhole bag onto the tic tac toe board.

Rinse and repeat until all bags or thrown, or a winner is declared.

Losing team does (10) 8-Count Body Builders.

 

Fun was had by all.

Mary: Stow Blocks

Numberama: 16

Namerama: Mad Dog, Manana, Fish ‘n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, Yo Adrian (R), Prius (R), Clancy, Defib, Wreck-It Ralph

Pledge and COT

Announcements: Liquefaction- Saturday 1800 (not 0600), Dog & Duck. Sakrete has the Q. Come celebrate some of the huge achievements of your brothers and make some bad decisions of our own.  9/11 Heroes run- moved to 11/17 1400. Great race, great cause.

Devo: Don’t be a dick.

Moleskin: It was good to be back in the gloom after completing my HTL. I missed you jackasses, and the mumble chatter was on fire.

D-Day

  • When: 20190606
  • QIC: Wreck-It Ralph
  • The PAX: City Slicker, Splinter, Mayhem, Sakrete, Prius (R), Yo Adrian (R), Manana, Swinger, Waldo, Chum, Easy-In


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Mid-70’s, muggy

FNGs: None

COP:

If you don’t have a ruck, grab a block

LBAC Ic x10F, x11R (just for Sakrete)

Curls on Q x15

WWI Sit-ups AMRAP 2 mins.

The Thang:

Get to the Pavillion-

Up and over all the tables (12)

Mosey to the wiffle ball field, line up on the baseline.

11’s- OH Squats on Q, Lunges IC

In between- I’m up, he sees me, I’m down(s), Sumo Squat(s), Mosey(s), Shuffle(s), Jailbreak(s)

Q Divided PAX roughly based on weight.

2 lines facing each other passed sandbags (1- 30#, 1- 40#, 1- 60#) down the line.

Smaller group- (5) I’m up, he sees me, I’m downs away from ‘larger’ group.

Larger group- jailbreak and buddy carry/drag/move them back to the baseline.

Mary: Stow blocks

Numberama: 12

Namerama: City Slicker, Splinter, Mayhem, Sakrete, Prius (R), Yo Adrian (R), Manana, Swinger, Waldo, Chum, Easy-In

Pledge and COT

Announcements: Father’s Day Convergence- Doty Park, bring the 2.0s!, followed by Tournament of champions at Shortcakes Farm- 1300. Bring the family.

Devo: 1% better, everyday.

Moleskin:   75 years ago our parents, grandparents, and great grandparents stormed the beaches of Normandy to rid the world of the greatest evil it had ever known. Every man that boarded a boat, climbed in a cockpit, rode in a glider, or otherwise got across the channel that day, and for years beyond is a hero and a national treasure. YHC tried to impart a little bit of D-Day wisdom into the PAX and the movements wee used in the workout. Hopefully, we did them reasonably proud.

Baseball at the Pool?

  • When: 20181116
  • QIC: Wreck It Ralph
  • The PAX: Gruber


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 45. Light breeze

FNGs: None brave enough to come out and play

COP: Mosey/shuffle to the Tennis Courts.

The Thang:

Baseball!

Q set-up his 2.0’s T-Ball set at ‘home plate’ on the Tennis Courts.

PAX took turns batting and ‘fielding’ Dora Style.

Batter- Hit ball

Fielder- Bear Crawl/Lunge Walk/ Combination of the 2 to the ball and back.

PAX- Everyone did the called exercise untiol ‘Dora’ returned…

Batter hits, Fielder calls his exercise, and the PAX perform until he returns.

Mary: No Time- PAX left it all on the field!

Numberama: 5

Namerama: Wreck-It Ralph, Igloo, Sandy, Yo Adrian (R), Prius (R)

Pledge and COT

Announcements:

Devo:

Moleskin:  Yo Adrian didn’t want to get out of the car because they didn’t see Sakrete, who had posted an early Pre-Blast. YHC picked up the Q when Sakerete went into Quarantine. All the PAXs were pleasantly surprised with the fun had and the burn they got during the workout.

Rivals at Bedrock

  • When: 20181120
  • QIC: Sugar Mountain
  • The PAX: Defib, Prius, Yo Adrian (R), Chilly Willy, Splinter, Waldo, Easy In, Fish N Chips


by Leave a Comment

Weather: Cool but nice morning for a good workout

FNG’s: None

COP:

TTT x 10 in cadence

Don Quixote x 10 in cadence

SSH x 20 in cadence

Baby Arm Cycles x 10 forward and backwards

Overhead Claps x 20 in cadence

The Thing:  Team 1 Kicked out Buts

Divided PAX into two teams

Every grabbed a block The lined up for a a little Mosey to the wolfle ball field

Three rounds

PAX was directed to move block from one line to the other while the rest of the PAX did an exercise

Round #1 Bear Crawl Block Pulls

Squats with the block

Carolina Dry Docks

Flutter Kicks

Curls for the girls

WW1 Sit ups

Round 2 Blockie Hops

Overhead Press

Partner Situps

Monkey Humpers

Back to back block pass

Imperial Walkers

Round 3 Lunge walk with the block

American Hammers

LBC’s

Murkins

Move to stow blocks

Mary

Pickle Pounders x 20 in cadence

x and o on Q

Snow Angles x 20 in cadence

pledge

Announcements

BOM

Devo: Help where you can help.  Be kind and respectful of everyone around you.

 

 

No Rest For The Weary

  • When: 20181002
  • QIC: Cheetah
  • The PAX: Sakrete, Swinger, Kenny G, Easy In, Yo Adrian (R), Cliffhanger (R), Chilly Willy, Defib, Wreck-it Ralph Waldo, Fish n Chips, Mittens (FNG)


by Leave a Comment

Intro: YHC copied a Redo ruck workout and changed some exercises around so YHC can feel better about turning in a slightly different Backblast.

Weather: Good not moist

FNG: Mittens

Ruckers: Defib, Wreck-it Ralph

Disclaimer: Given

COP:

SSH x15 IC

Morrocan Nightclub x15 IC

Don Quixote x10 IC

Lap around parking lot and grab a block.

THANG: 6 Exercises, 6 Reps, 6 Times, No rest

Round 1:

Merkins on Q

Bent Over Rows on Q

Squat w/block on Q

Curls w/ OHP    IC

Tricep Extension On Q

Genuine  IC

After all 6 rounds were done took another lap.

Round 2:

Burpee   IC

Monkey Jumpers  IC

Kettlebell Swings  On Q

WW1 Sit Ups with a genuine thrust of the block, presently known as “Damn-you-ines”   IC

Iron Crosses  On Q

Flutterkicks  IC

MARY:

American Hammers w/block x15 IC

Stow blocks, RECOVER RECOVER

NUMBERAMA: 13

NAMERAMA: Cheetah, Sakrete, Swinger, Kenny G, Yo Adrian (R), Cliffhanger (R), Chilly Willy, Defib, Wreck-It Ralph, Waldo, Fish n Chips, Easy In, Mittens (FNG)

Pledge Prayer Announcements

Moleskin:

Fish nearly pissed himself laughing at his and Defibs joke about Sak’s sister and her newly wed husband having a good ole time, and for Sak to try and imagine it.