Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Enough with the Catch Me If You Can

  • When: 20200218
  • QIC: Flo
  • The PAX: Defib, Fish and Chips, Streaker, Splinter, High Stick, Waldo, Sakrete, Robinwood, Sugar Mountain, Flanders, Yo Adrian (R), Prius (R), Mayhem, 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:  49 degrees

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

Catch Me If You Can: Partner up. One man does five burpees while the other runs backwards. When the burpees are done, that man runs to catch his partner. Flapjack. Keep running until you reach the end of the parking lot.

A little PT to catch our breath: Flutter Kicks, Offset Merkins, Calf Raises

Head to the Wiffle Ball field

Catch Me If You Can: This time, bear crawl forward and backward instead of running. The exercise is five Merkins.

Catch Me If You Can: This time, partner one is military crawling, while partner 2 does LBCs. When done with LBCs, that man crab walks to catch his partner.

Mary:  WWII Sit-Ups, Other exercise that I now can’t remember but that were guaranteed to give every PAX shredded abs

Numberama, Namerama, Announcements, Pledge, COT

Devo: Used the book of Nehemiah as a reference to discuss the need for complete restoration in our lives. The Israelites rebuilt the wall around Jerusalem after returning from exile, but they still needed spiritual revival. We focus a lot of energy and time on the tangible items in our lives, but don’t neglect the spiritual which is vital!

Moleskin: Always a good time at the CC. It really is one of YHCs favorite venues. The PAX always provide a hardy welcome. The mumble chatter was present and the PAX complained sufficiently during the workout.

Mad Dog’s Big Red Block Party

  • When: 20200206
  • QIC: Waldo (Mad Dog as Co-Q)
  • The PAX: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG)


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: Warm, muggy

FNGs: Booster Seat (Will Long)

COP: TTT x10 IC; LBAC x15 IC (forward and backward)

The Thang:
-Grab a block and meet near the yield sign.
-Partner up for a double dora.
-Double Dora – 100 Chest Presses; 200 Curls for the Girls; 300 Squats w/ the Block; 300 Chest Presses; 200 Tricep Rows; 100 Squats w/ the Block (one partner is doing the exercises, the other is running around the dirt parking lot, then swapping places)

Mary: Tricep Extensions x20 on Q; LBCs x50 on Q; Tricep Extensions x20 on Q; LBCs x40 on Q; LBCs x30 on Q; Heel Taps (aka Ray Charles) x16 IC

Numberama: 13

Namerama: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG), Mad Dog, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Need volunteers for P200

Devo: Read Ecclesiastes 4:12; Let’s remember to encourage and support each other and our families.  Don’t do it alon, reach out to each other and always look to God.

Moleskin: This was all Mad Dog.  The Q spot was open for today, so on Tuesday when I Q’d, I asked for a volunteer to Q today, and Mad Dog stepped up right away to pick up his 2nd co-Q.  He designed this beat-down and handled everything other than this backblast.  As soon as he can knock out Q School, he’ll be good to go, and he already knows how to come up with a good quality workout.  Special welcome to Rocking Chair from F3 Lexington, who not only showed up to workout while on a work trip, but also brought out an FNG.  So welcome Booster Seat (Will Long), who lives in Summerville, and will hopefully be making more appearances in the gloom.

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter


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: Below freezing

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.

Burning Calories

  • When: 20191226
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG)


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: Comfortably cool

FNGs: Jalopy (Michael Zorn)

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Partner up at the entrance to the dirt parking lot.  Partner A runs around the parking lot, while that is happening, Partner B does burpee broad jumps.  Once Partner A catches up to Partner B, then Partner B runs around the parking lot and Partner A does burpee broad jumps.  Continue until your group makes it all the way around the parking lot w/ burpee broad jumps.
-Repeat the above, but replace the burpee broad jumps with sumo squats.
-Back at the entrance to the circle by the flag, do 5 burpees, then take 1 lap around the circle…then do 4 burpees, and take 2 laps…then 3 burpees, 3 laps…2 burpees, 4 laps…1 burpee, 5 laps.
-Usain Bolt time…at the entrance to the circle, exercise is called out by each pax and while he runs to the lightpost on the right and back, the rest of the pax do that exercise.  The exercises called included flutter kicks, makhtar n’diayes, WW1 Situps, mountain climbers, SSHs, and Bobby Hurleys.

Mary: LBCs x30 IC; Heel Touches x30 IC; LBCs x30 IC

Numberama: 6

Namerama: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG), Waldo

Pledge and COT

Announcements: Anniversary Party at the Ponds on Jan. 25.

Devo: It’s easy to make bad decisions this time of year, but it’s not too late to make up for those decisions.

Moleskin: Speaking of making bad decisions, after eating pretty poorly for the last week, I figured we needed a good cardio workout.  I think that we accomplished that.  Shout out to Prius for bringing out an FNG to the gloom…welcome Jalopy!

Mad Dog Co-Q

  • When: 20190926
  • QIC: Sakrete w/ Mad Dog as Co-Q
  • The PAX: Manana, Gypsy, Stalker (R), Waldo, Easy In, Mayhem, Chum, Yo Adrian (R), Prius (R), The Colonel (R), 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: 74 degrees and humid.

FNGs: None today.

COP:  15 TTT IC; 15 IMPERIAL WALKERS IC; 15 LBAC FORWARD AND REVERSE IC

The Thang:

Grab a block

10 Merkins on Q

20 LBC on Q

15 curls for the girls on q

15 Carolina Dry docks on Q

15 Squats on Q

Partner up.  One partner farmers carry both blocks around circle until Partner 2 runs down to the light pole on right hand side and back.  Flip Flop.

Rinse and Repeat until time is called

Mary: LBC LADDER  50 LBC’S-40 LBCS-3LBCS-20LBCS-10LBCS-50LBCS ALL ON Q.  10 PICKLE POUNDERS IC

Numberama: 13

Namerama: Manana, Gypsy, Stalker, Waldo, Easy In, Mayhem, Chum, Yo Adrian, Prius, The Colonel, Defib, Sakrete, Mad Dog

Pledge and COT

Announcements: Augusta 70.3 Ironman, and Chattanooga Ironman this weekend.  Holiday runs are open and ready for you to sign up

Devo:

New Day

Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7  )

 

When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day.  It’s a simple reminder that each day has the potential for so much beauty.  Today is a new, glorious day! Take the chance to create beautiful things on this new day.

Moleskin:   As of Tuesday night we didn’t have a Q lined up for this morning.  YHC put a post out about needing someone to sign up and Mad Dog quickly responded that he could throw something together.  Boo ya!!  Freed to Leed.  My man must have been thinking of this one for a long time.  Within a couple hours he had sent me his plan and was ready to execute.  Simple in explanation but the suck on this one was real.  Mumble chatter was heavy as usual at Bedrock but our guy Mad Dog rolled with the punches.  Great work my dude and I look forward to your next one!!

ARM DAY AT THE CC

  • When: 20190924
  • QIC: Sakrete
  • The PAX: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, 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: Mid 60’s.  Fall is nearby just not here yet.

FNGs: None today.

COP:  15 TTT IC, *leave arms up until told to drop* 15 LBAC forward and Reverse IC, 15 T Claps IC, 15 morracan night clubs IC

The Thang:

Grab a block and head toward the first area of the park where there are lights.  Just across the bridge heading towards the entrance. Circle Up.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q.

Mosey/Burpee::  Run to top parking lot by fire station.  Once there execute 10 burpees and run around the parking lot and head back to blocks.  Execute 10 burpees.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 Chest presses on Q

Mosey to top parking lot.  Lunge walk to cross walk splitting parking lot.  Jail break to opposite end.  Bear crawl to other side.  Lunge walk to cross walk.  Jail break to end and mosey back to blocks

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q

Shoulder blocks

Head back toward flag making 3 stops on the way to do 10 burpees each stop.

Stow blocks.

Mary: No mary today

Numberama: 16

Namerama: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib, Sakrete

Pledge and COT

Announcements: Augusta Half Ironman this weekend.  Chattanooga Ironman this weekend.  Reach out to your brothers doing these events and let them know you are thinking about them

Devo:

Carefree

Give all your worries and cares to God, for he cares about you. (NLT) ( 1 Peter 5:7  )

 

Are you allowing lies to define who you are? Do you live each day believing the lie that you are unloved, unworthy or unforgiven? God invites us to cast these lies, cares, weights aside! God desires us to live life carefree. To live our days secure in the knowledge that we are His loved ones.

Moleskin:   Had to adapt on the fly this morning.  Had a completely different idea on tap and had computer issues the night before that hindered it.  Back up and punt.  Defib joked that when I back up and punt I just come up with the same exercises over and over so I can remember them.  I mean maybe he’s not wrong.  In total we did 50 burpees, 150 tri cep extension, 150 curls, and 150 chest presses.  Great work and thanks for the opportunity to lead.

Another Whistleblower Complaint

  • When: 20190801
  • QIC: Pretzel
  • The PAX: Fish & Chips, Swinger, Gypsy, Robin Wood, High Stick, Yo Adrian, Defib, Mayhem, EZ-In, Wreck-it Ralph, Pretzel


by Leave a Comment

Ah, the whistle. How the PAX love YHC’s whistle. After twice bailing on a Bedrock Q I felt the whistle was a good mea culpa to make nice with the Bedrock faithful. I’m pretty sure they loved it. They didn’t say it in so many words, but I could feel the love for the whistle.

Conditions: Low 70s, clear.

There were many creative and explicit suggested ideas for silencing the whistle. This was not one of them.

COP

  • SSH x2
  • Mtn Climbers x20
  • TTT x10
  • Imperial Walker x10
  • LBACs x10 fwd/back
  • Merkins x9
  • WWII situps x11
  • Squats x13

The Thang

Partner up and head for a mosey to the ballfield. Here’s where I divulged the purpose of the whistle: Whenever the whistle blows, stop what you’re doing and execute 5 burpees.

Whistle blows on the way to the ballfield: 1 or 2

Once at the ballfield, partner pairs execute Speed Dora: 50 Macktar N’Djaye, 100 Freddie Mercury, 150 lunges. Partner 1 exercises while partner 2 bear crawls to far line and back. Flapjack until completion. Whistle blows during Speed Dora: 4-5

Mosey to the far end of the parking lot, stopping at the wall near the entrance for 10 Decline Merkins. Whistle blows: 1

At the far end of the lot, PAX lined up and raced around the parking island and back to the starting point, lining up in the order of finish. Then the PAX lined up and raced again, reversing the order so that the last to finish goes first, and each PAX follows in three-second increments. The goal is to catch the man in front of you without being caught by the man behind you. Whistle blows: 0

Return to flag. Whistle blows en route to flag: 2

Mary until the 6 is in (LBCs).

Count-a-rama / Name-a-rama / Pledge / COT / BOM / Devo (Balance)

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

HAPPY 4TH BIRTHDAY BEDROCK

  • When: 20190711
  • QIC: Sakrete
  • The PAX: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R)


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: A warm 75 degrees with 95% humidity.  Thunder and lightning ceased prior to 0500.

FNGs: None today.  Disclaimer given.

COP:  No time today.  Stretch before you come.  Was outlined in preblast.

The Thang:

10 BURPEES OYO

10 MERKINS ON Q

10 SQUATS ON Q

10 LBAC ON Q

*Repeat 3 times for a total of 40 reps.*

Get in a team of 3.  Run over to wiffle ball field.  Stay with your team.  If a member of your team is slow then whole team needs to be slow.

Once at the ball field. Line up on one of the bases.

10 Bobby Hurley; 10 Carolina Dry Docks; 10 Monkey Humpers; 10 WW1 SITUPS ALL ON Q

Jailbreak one base (simulate a single)

Repeat exercises.  Jail break a double.

Repeat exercises.  Jail break a triple.

Repeat exercises.  Easy home run trot.

40 total reps.

Team up and mosey to the scoreboard behind the ball field.

10 pull ups on Q; 10 hand release merkins on Q; 10 calf raises on Q; 10 flutter kicks IC

Team back up and run to the palm trees.  Bear crawl 2 palm trees.  Lunge walk 2 palm trees.  Crab walk 2 palm trees.  Rinse and repeat until end of the trees.

Team back up and get back to the light pole before the flag.  Get in rows.  Jail break through the flag.  don’t let up until you get there.

Mary: Pickle pounders happy birthday to all the current and former AO Qs.

Numberama: 26

Namerama: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R), Sakrete

Pledge and COT

Announcements: None today.  Slow time of year.

Devo:

Complete Honesty

Yes, what joy for those whose record the LORD has cleared of guilt, whose lives are lived in complete honesty! (NLT) ( Psalm 32:2 )

 

How is it possible for God to clear us of guilt if we aren’t honest about our guiltiness? Many times we hide our sins from ourselves by failing to recognize them or we hide them from others when we aren’t transparent. This verse tells us we can find joy in our honesty and God will clear us of our brokenness. Please don’t use this to condemn yourself of guilt. Instead, use it to positively embrace transparency in your life. Work towards transparency by sharing your struggles with others. They in turn will see Jesus is your strength.

Moleskin:   Today Bedrock celebrated its 4 birthday.  Actual birthday is 7-14.  The PAX showed up and showed out today.  YHC had been sitting on this Q for a while.  Glad to be given the opportunity to execute it. Thanks for letting me lead gentleman.  Fish N Chips and Chum tried hard to steer the Q off the plan but YHC had the Q juice flowing heavy this morning.  T Claps to Gypsy, City Slicker, Splinter, Double Trouble, Swinger, and Show Me for getting in a little SCS action.  We also had 2 spectators from the IR today.  Major Dad and Hospice enjoyed a nice leisurely stroll around the park.  Heal up quick fellas.

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out.