Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Death by 11’s at Bedrock

  • When: 20180517
  • QIC: Stalker
  • The PAX: Fish N Chips, Sakrete, Chum, Waldo, Swinger, Cheetah, High Stick, Show Me, Splinter, Defib, Hard Drive


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Intro: Some weinkes take way too much effort to compile, some just flow and are easy. This morning’s weinke was easy. The PAX would be getting back to basics with a hybrid 4-Corners + 11’s routine. 12 men braved the humidity to count to 11.

Disclaimer: No FNG’s.

Warmup:  Mosey w/ block, leg extensions w/ block.

Thang: 

@ homeplate – 11’s (curls & tri ext), lunge walk to 1st base

@ 1st base – 11’s (merkins & OHP), gorilla shuffle to 2nd base

@ 2nd base – 11’s (WW1 situps & heels to heaven), crab walk to 3rd base

@ 3rd base – 11’s (Melbourne Mum & Bobby Hurley), crawl bear to homeplate

@ pitcher’s mound – Drill Instructors (on your face, on your back, on your feet…)

Mosey to the flag.

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 2 Peter 1:3-9. In part, “supplement your faith with virtue, and virtue with knowledge, and knowledge with self-control, and self-control with steadfastness, and steadfastness with Godliness, and Godliness with brotherly affection, and brotherly affection with love…” Thank you, Splinter, for delivering the devo. In the tag team wrestling match of life, we all need a partner to tag in sometimes.

ZZ Top Legs They Were Not

  • When: 20180501
  • QIC: High Stick
  • The PAX: Show Me, Waldo, Swinger, Boa, Regerts, Sakrete, Mustard Gas, Day Care, Chum, Splinter, Wreck-It Ralph (FNG)


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Weather:

FNG: 1 Wreck-it Ralph (Welcome)

Intro: YHC’s rehab of a knee injury brought back memories of various workouts that I put my various hockey teams through over the years.  It was also inspired by the ZZ Top song “Legs” in which I heard driving home the week before.

Disclaimer: Given

Warmup:

Through the Tunnel (15 IC)

Imperial Walkers (10 IC)

Don Quixote (10 IC)

Side Straddle Hops (10 IC)

Thang:

  1. Indian Run to the entrance: Complete the following exercises on Q – 25 Squats, 25 WWI Situps, 15 Jump Squats, 15 Dips
  2. Indian Run to the circle back by the scoreboard: Complete the following exercises on Q – 15 Runner Squats each leg, 25 4-cg flutter kicks, 15 Side Squats each leg, 20 V-Ups, 15 Skater Squats each leg
  3. Indian Run to whiffle ball field:Side Lunge around base paths, 15 pickle pounders IC, Forward/Backward Lunges around base paths
  4. Mosey to pavilion: 15 Show Girls each leg OYO
  5. Return to flag

Mary: Captain Thor (5 reps on Q)

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: Cold Cuts devo at Tectonic the morning before hit home with YHC so I decided to pass it forward.  SlowDown and be deliberate. Enjoy the moment.

I’ll draw you a picture

  • When: 20180503
  • QIC: Stalker
  • The PAX: Fish N Chips, Sakrete, Mustard Gas, Regerts, AC/DC, Chum, Daycare, Waldo, Boa, Swinger, Cheetah, High Stick


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Intro: YHC delegated the weinke to his 2.0, with the instructions, “use blocks, be creative, make it suck.” She did a pretty good job, but some of the movements required too much direction. YHC also had a 50′ length of fire hose that was begging to be utilized in some way. 13 men had trouble counting to 13, but got after it once the directions were adequately conveyed.

Disclaimer: No FNG’s.

Warmup:  Good mornings, single-leg squats, bent over rows, inchworms w/ block

Thang: Grab your block and a spot on the firehose and move out in a column.

At the picnic pavilion, leg extensions w/ a block on each foot and step-ups.

Grab your block and a spot on the firehose and move out in a column.

At the ballfield: poptart merkins, dips on blocks, buddy squats, situp w/ blocks, Russian twist w/ blocks, 2-handed heavy rope slams w/ the firehose.

Grab your block and a spot on the firehose and move out in a column. Quickly!

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: Leadership principle: Take care of your people. “Even if they are ass-monkeys.” Fish N Chips.

Gym Day at Bedrock

  • When: 20180419
  • QIC: Stalker
  • The PAX: Fish N Chips, Sakrete, Mustard Gas, Regerts, Pyle, Grits (respect), Yo Adrian (respect), Defib, Cannoli, Hospice (respect), AC/DC, Chum, Show Me, Prius (respect), Daycare, Splinter, Waldo


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Intro: YHC recently reclaimed the posts and pipes from the Seismic pull-up bars. What’s a Q to do with with four pipes? Prison gym day, of course. 18 men experienced the beauty of a simple gym workout.

Disclaimer: No FNG’s.

Warmup:  Good mornings x10, single-leg lunge, block merkins (pushup between the blocks with enough force to land on the blocks)

Thang: Form teams of 3 and post at one of the six stations. Do each exercise to failure.

Station 1: bench press (2 cinder blocks formed the bench. The bar was loaded with 4 blocks.)

Station 2: squats (bar with 4 blocks)

Station 3: curls (bar with 2 blocks)

Station 4: OHP (bar with 2 blocks)

Station 5: block bear crawl with rope pull (bear crawl dragging 2 blocks for about 60′, then run back to the start and pull the blocks back using the attached rope).

Station 6: post hole diggers (lift and drop a log like a post hole digger)

Once each man is done, rotate to the next station.

Stow blocks and logs.

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: Each man was challenged to plan a date night with his wife.

As iron sharpens iron, so one person sharpens another

  • When: 20180417
  • QIC: Splinter
  • The PAX: DeFib, Fish 'n Chips, Show Me, Magic Mike, Swinger, Waldo, Regerts, Mustard Gas, Sakrete, Day Care, Chum, Yo Adrian (Respect), Pavillion, Prius (Respect), Splinter


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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: 41 and clear

FNGs: No FNGs

COP:

SSH 25 IC

TTT 10 IC

LBAC 10 IC forward and backward

5 Burpees OYO

The Thang:

Form 2 columns and indian run to the far side of the park around the circle and back to the entrance to the bridge.

Plank it up for the 6

YHC took this time to share some thoughts on the everyday grind we all face:

“Doing the little things right in life is often harder than fighting big battles.  Life can feel boring and repetitive, and certainly isn’t always fun.  When we feel like we’ve worked hard enought and deserve a break, that’s when it’s easiest to slip.  Being a High Impact Man is a grind.  It’s doing the little things right day in and day out. Thankfully we don’t do it alone, we have each other.”

Count off by 2’s

1’s and 2’s start from the same centerpoint but run opposite directions (not unlike we all do after leaving the gloom)

A true sprint for 100 yards
5 burpees
Walk back as a group and do it again until time is called.

Plank it up in a circle shoulder to shoulder

YHC played the song “Brother” by South Carolina’s own Need to Breathe.  Each time the word “Brother” was heard you’d place your hand on your brother’s shoulder starting with your right.  That was  a long 3:29!

Form 2 columns and mosey back to the flag

 

Mary:

20 LBCs IC

20 American Hammer IC

Numberama: 15

Namerama, Pledge and BOM

Devo:

 

Today’s workout was designed to highlight the realities that come with doing the daily grind.  “Doing the little things right in life is often harder than fighting big battles.  Life can feel boring and repetitive, and certainly isn’t always fun.  When we feel like we’ve worked hard enought and deserve a break, that’s when it’s easiest to slip.  Being a High Impact Man is a grind.  It’s doing the little things right day in and day out. Thankfully we don’t do it alone, we have each other.”

Moleskin:  

As we all started off (Monday’s) we gave it our all, but as the repetition set in the PAX began to cut the sprint a little short and make the walk back to start a little longer.  It was pointed out to YHC that maybe his pacing is a little off being that he’s 6’3″ so the course wasn’t truly 100 yards; however, YHC reminded the PAX that some weeks are longer than others and the race is still ours to run.  In the end we ran 7 sprints!  Was that on purpose?  Who’s to say? ::evil grin::

Welcome Back Mustard Gas!!

 

The Cardiac Results from April 2018

  • When: 20180315
  • QIC: Defib
  • The PAX: Hard Drive, Splinter, Waldo, Show Me, Pyle, Defib (Witg


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

Conditions: mid to upper 40 and clear…. a great day for the Cardiac!

FNGs: No FNGs

COP:

SSH 15 IC
TTT 10 IC
LBAC 10 IC forward and backward

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac April 2018 Results:

Hard drive 11 (55 Merkins, 110 Squats, 165 Wide Merkins, 220 LBCs, 110 Burpees, 1.25 miles)

Spliter 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Waldo 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, 1.03 miles)

Pyle 11 (55 Merkins, 110 Squats, 165 Wide Merkins, 220 LBCs, 110 Burpees, 1.25 miles)

Show Me 14 (70 Merkins, 140 Squats, 210 Wide Merkins, 270 LBCs, 140 Burpees, 1.58 miles)

Defib 7 (35 Merkins, 70 Squats, 210 Wide Merkins, 270 LBCs, 140 Burpees, 1.58 miles)

 

Mary: None, The Cardiac went to 5:45

Numberama: 6

Namerama, Pledge and BOM

Devo:

Leave No Doubt

and steps to live good life:

1. Keep God first.

2. Treat people well and with Respect

3. Work hard and do good work

4. Don’t do stupid stuff

 

Moleskin:  

The Cardiac was extra tough today we grinded it in out. We had some good conversation during the suck which helped the suck  not suck so bad.

 

The monthly fitness test at Bedrock is The Cardiac. See how you compare with previous goes at the Cardiac and work to get that PR each time. If you haven’t done the Cardiac yet, you should!

The Taper is Real

  • When: 20180318
  • QIC: Floppy
  • The PAX: Pretzel, Waldo, Magic Mike, Professor Klump (Repsect), Bubble head (Respect), Suds, Defib, High Stick, Splinter, City Slicker, One Bar, Wee Woo, Old Flame (Respect), Myrtle, Hot Tub, String Bean, Chowda


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It’s The Creamer. Do what you want.

P200 and P70 are next weekend. The Taper has begun!

Are you really reading this? Are you really?

That Day Chum and Ma Bell decided to be A holes

  • When: 20180313
  • QIC: SAKRETE
  • The PAX: Day Care, Chum, Fish N Chips, Defib, Waldo, Ma Bell, Penny, Kenny G


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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: COLD LOW 30’S  W/ SLIGHT WIND

FNGs: NONE DISCLAIMER GIVEN ANYWAY

COP:  TTT X 20 IC;  PAX INSTRUCTED TO KEEP ARMS UP UNTIL TOLD TO PUT DOWN.  LBAC X 20 (Chum dropped arms.  A hole move #1); 10 burpees OYO; LBAC x 20 in reverse (Ma Bell dropped arms.  A hole move #2) 10 burpees OYO.  Jail break to No parking sign and back.

The Thang:

Partner up for Dora.  Partner 1 runs to bridge before entrance and then runs backwards over bridge in back while Partner 2 does exercises below.  Then flap jack.

100 burpees; 150 WWI situps, 200 hand release merkins

Continued this until 543 when YHC turned Day Care around from his run.

Mary: 25 LBC IC.  JAIL BREAK BACK TO FLAG FROM NO PARKING SIGN

Numberama: 9

Namerama: Kenny G, Ma Bell, Fish N Chips, Waldo,  Chum, Day Care, Penny, Defib, Sakrete

Pledge and COT

Announcements: Mud Run.  Sign up then get your team together.  Walk for Water this Saturday.  Shamrock shuffle this Saturday.

Devo: YHC put eyes on Quaker this weekend.  Seems to be doing really well.  No permanent damage from his stroke.  Ma Bell added that being fit does not prevent these medical things from happening but it helps us recover from them.  Quaker assures me he will be back as soon as the doctor releases him.

So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. (NLT) ( John 13:34 )

 

In a time when politics abound and culture is at war with itself, how do we react? Should we jump in the middle, pick a side, and point fingers? Do we volley attacks at our own brothers and sisters who think differently? The first rule of thumb is to not pass judgment. Then, seriously determine what is the most loving response, one that would inspire others. Couldn’t this world use a bit more love?

 

Moleskin:  As of 1800 Monday evening no one had the Q at Bedrock.  YHC picked it up.  YHC tossed around a few ideas and settled on this one.  Originally, the Dora was going to be 50 burpees, 100 WWI SIT UPS, 150 hand release merkins, 200 LBC, and 250 squats then if time allowed we would have ran sprints either in parking lot or back and forth to the no parking sign.  It was obvious very early on that Chum and Ma Bell were itching to do Burpees.  So much so that they couldn’t keep their arms up after doing LBAC before heading in reverse and then again after reverse before heading to Morracan night clubs.  YHC scrapped the Morracan night clubs on account of not wanting to do more burpees knowing what was coming.  Pulled the trigger on the 50 rep increase for each exercise to appease Chum and Ma Bell who “wanted to get the blood moving”.  When we got to the hand release merkins Ma Bell said, “Alright Sakrete, Ill ask you.  You did say hand release merkins right?”  After answering that he was correct and 200 of them needed to be done YHC was called a c**cksucker.  Quote of the morning followed that conversation.  Sakrete “no sir I have never done that not one time in my life”  Defib “maybe you should”.  I’m sorry what?

YHC was early.  Fish N Chips was early.  Penny got there before the warmup.  Fish N Chips dropped some knowledge during the devotion. Defib didn’t pass out.  Chum and Day Care got 4 miles in this morning SCS and  Waldo got 3 miles in.  Kenny G paraphrased the devotion simply to say “don’t be a dick”.  Chum and Ma Bell are A holes. 

 

Good push from everyone this morning.  Always a good time at the Country Club!   

The Tour Del Wescott Park

  • When: 20180306
  • QIC: Speedo
  • The PAX: Kenny G; Show Me; Waldo, Splinter, Fish N Chips, Sacrete, Pyle, Prius-Respect, Yo Adrian-Respect, Defib, Wambach, Ma Bell, Cheetah, Speedo


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Temperature was in the lower 50s.

COP – SSH x 20, DQ x 15, IW x 15, LBAC 30 (15 F; 15 B); 15 MC, 20 LBC

Indian run for a tour of the Park.

Stop at the entrance

  • 25 calf raises in the wall
  • Box jumps X 20 OYO
  • Dips X 20 Q
  • Step ups X 20 OYO
  • Decline Merkins x 20 Q
  • Monkey Humpers X 20 IC
  • Incline Merkins X 20 Q

Mosey to the score boards at the back of the park

Pull-up/Merkin Challenge (Do 3 pull up and 3 merkin the first minute, then add one of each to each proceeding minute (ex: minute 4 is 4 pull up and 4 merkin, minute 3 is 5 pull ups and 5 Merkins, etc for 10 minutes). It’s a lot harder than you think unless you are Yo Adrian.

Mosey to the Whiffle Ball field and line up in the line

  • LBC x 25 IC
  • Bear crawl to middle
  • Flutterkicks X 25 (4 count)
  • Bear crawl to end
  • American Hammers X 20 (4 count)
  • Crawl bear to middle
  • WWI sit ups x 20 Q
  • Crawl bear to end
  • Alternating shoulder touches X 20 IC

Mosey back to the flags.

Tour distance was about 1.2-1.5 miles.

BOM:

Numberama, nameorama

Announcements: Mud Run, and a lots of running events coming up

Prayer requests: Ma Bell’ daughter, Show Me co-workers with cancer, Splinter’s mom and praise for Waldo’s mom.

DEVO:

YHC spoke about the importance of giving full attention to our wife, kids and co-workers. Kids notices the most and this influence them as they grow up. Wife’s you know the result if you don’t pay attention on her. And co-workers sometimes just want to vent but by you giving their full attention you are living the life God called us to.

Moleskin: YHC try to incorporate a full body workout. Not everyone likes running like Fish N Chips but everyone embraced the workout. As I putted in my pre-blast Every Little Bit Count.

No Whammies – Stop

  • When: 20180227
  • QIC: High Stick
  • The PAX: Kenny G, Pavilion, MaBell, Speedo, Bodete, Pyle, Fish n Chips, Waldo, City Slicker, Prius (Respect), Chum, Yo Adrian (Respect), Show Me, Defib, Splinter, Fiona, Magic Mike, Wambach


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YHC has taken a bit of a break from Qing so far this year but has been thinking about this particular one for a while.  This workout, at least the theme, was inspired by  two creative Qs, Stalker and Floppy.  Stalker introduced us to Chutes and Ladders and Floppy has his spell your name cards, BINGO cards, and movie trivia.  So begins, a shout out to one of the all-time greatest 80s game shows, Press Your Luck.

Temp: Low 50s

FNGs: None

Warm-up:

LBAC 15 IC Forward/Reverse

SSH 25 IC (needed to make sure Magic Mike didn’t get short changed)

TTT 12 IC

Imperial Walkers 12 IC

The Thang:

PAX counted off by three to get teams and mosey to get one block each.  Assemble at the game board.  PAX will perform all exercises with team.  The game board contains 12 tiles (8 tiles contain a point value and 4 tiles contain a picture of a whammy) with exercises on the back of each tile.  A member of each team will spin the wheel and the fun begins.

Tiles:

  1. 300 – Run to pavilion/15 step-ups each leg/20 incline merkins
  2. 25 – 10 merkins
  3. Whammy – Bear crawl around circle
  4. 100 – Forward lunge to entrance of parking lot/Backward lunge back to circle
  5. 200 – 25 LBCs/25 Freddie Mercuries
  6. Whammy – 25 Burpees
  7. 500 – 25 Damn its/25 Lawnmowers each arm/50 Overhead presses
  8. Whammy – Run to bridge/25  Dips
  9. 50 – 10 Squats
  10. 250 – 50 flutter kicks
  11. Whammy – Lap around parking lot w/block
  12. 150 – Side lunge to entrance of parking lot and back to circle

When it was all said and done, there was a tie between Team 1 and Team 2 with 50 points while Team 3 finished with 0 points.

Numberama, Namearama, Announcements, Pledge, Prayer