Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Rivals at Bedrock

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


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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.

 

 

Miles, Coffee and Donuts

  • When: 20181125
  • QIC: Sakrete
  • The PAX: Repo, Recount, Space Cowboy, Shrute, Candy Striper, Peg, Pretzel, City Slicker, Snowden, Splinter, Waldo, Professor (R), The Colonel (R), Wee Woo, Floppy


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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: Truck thermometer read 47° and clear

FNGs: None

COP:  YHC came in on two wheels at 458 and the stretching had already began and was finishing up.  At 501 the disclaimer of “Get your miles and DO NOT DIE” was given.  Everyone stepped off.  As YHC was pulling out to go pick up some donuts, Recount came in horn blowing on two wheels.  He executed his better on account of doing it in a mini van.  The donuts were set out on table and the coffee drinking and conversation commenced.

The Thang:

Runners today.  Didn’t see any ruckers or riders.

Mary: She wasn’t working today

Numberama: 14

Namerama: Sakrete, Recount, Space Cowboy, Shrute, Candy Striper, Peg, Pretzel, City Slicker, Snowden, Splinter, Waldo, Professor (R), The Colonel (R), Wee Woo, Repo

Pledge and COT

Announcements: replace with announcements

Devo: Continue to be thankful for what you have as we head into the Christmas season.  Don’t send your family into debt to buy gifts from friends and family

Moleskin:   As halftime of the SCAR/Clemson game rolled around we still didn’t have a Q for The Creamer this morning.  YHC was planning on attending but just for coffee.  To my knowledge, The Creamer has never been Qed by someone who was just there for coffee.  YHC wanted everyone to realize the multiple options we have here at The Creamer.  Lead by example.

Fitness, Fellowship, and Football on Thanksgiving.

  • When: 20181122
  • QIC: HOT SPOT
  • The PAX: STALKER, CHEETAH, FANNY PACK, ADJUSTMENT, HIGH STICK, GRU,, SPACE COWBOY, SUGAR MOUNTAIN, SHOW ME, HARD DRIVE, PIN WHEEL, BED PAN, ZAMBONI, WALDO, OLAF, GOOBER, GRASSHOPPER, GRITS, BOWEEVIL, CHOWDA, SUAVE, TESTIFY, FNG, HOT SPOT


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CONDITIONS: 42 DEGREES AND SUNNY

COUNT: 24 PAX WITH ONE FNG

THE THANG:

WARM UP AT COP: 50 SSH IC; 15 DON QUIXOTE IC; ONE LAP AROUND THE TRACK

PAX ALL LINE UP ON END ZONE LINE.

SPRINT 10 YARDS: 10 HAND RELEASE MERKINS ON Q

SPRINT 10 YARDS: 20 FULL SQUATS ON Q

SPRINT 10 YARDS: 30 FLUTTER KICKS IC

SPRINT 10 YARDS: 40 MERKINS OYO

SPRINT 10 YARDS: 50 LBC

SPRINT BACK TO GOAL LINE AND LINE UP.

RINSE AND REPEAT A SECOND ROUND.

LINE  UP ON GOAL LINE FOR A USAIN BOLT WITH A COMMENT OF THANKFULNESS FROM EACH PAX BEFORE THERE RUN.

RETURN TO COP:

COUNT OFF, NAMORAMA, DEVO – HOT SPOT, PLEDGE OF ALLEGIANCE, BOM.

 

F3 TURKEY BOWL:  TEAM HOT SPOT VS. TEAM HIGH STICK

TEAM HIGH STICK SCORED FIRST AND THEN ALTERNATE SCORING ENSUED TO A 14-14 TIE.  DEFENSIVE PRESSURE APPLIED BY TEAM HOT SPOT ALLOWED THEM TO TAKE A 28-14 LEAD.  AFTER THAT POINT THE TWO TEAM TRADED SCORES AGAIN AND THE GAME ENDED WITH TEAM HOT SPOT TAKING THE VICTORY 42-35.  SOME GREAT PLAYS WERE MADE – MAINLY OF OFFENSE BUT THE DEFENSE SAW A COUPLE ESPN MOMENTS TOO.  CHEETAH TOOK HOME THE MVP FOR MULTIPLE CONTRIBUTIONS ON BOTH SIDES OF THE BALL.  THE SCORING WAS WELL BALANCED ON BOTH TEAMS AND ALL PLAYERS CONTRIBUTED TO THE ACTION ALL MORNING.  EVEN THE OLD MAN HOT SPOT GOT IN TWO RUNNING TDS AND THREW FOR THREE MORE.

Zombie Bear Tag…. Beta tested and it wasn’t too bad

  • When: 20181115
  • QIC: Defib
  • The PAX: Splinter, Waldo, Show Me


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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 40s, some wind, and different severities of rain but no Lightning! Woohoo!

FNGs: No FNGs

Disclaimer: Given

COP:

Slaughter Starter! 😱 (20 Burpees OYO)

The Thang:

Mosey to the picnic tables while dodging puddles of various sizes 😂 YHC failed the dodging part and definitely planted some steps in some big ol puddles. Lucky for us that I was planning on using the picnic tables come rain or shine 🤷‍♂️

10 Merkins on Q
10 Bench Merkins on Q
10 table top Merkins on Q
30 Squats on Q

9 Merkins on Q
9 Bench Merkins on Q
9 table top Merkins on Q
27 Squats on Q

8 Merkins on Q
8 Bench Merkins on Q
8 table top Merkins on Q
24 Squats on Q

7 Merkins on Q
7 Bench Merkins on Q
7 table top Merkins on Q
21 Squats on Q

6 Merkins on Q
6 Bench Merkins on Q
6 table top Merkins on Q
18 Squats on Q

5 Merkins on Q
5 Bench Merkins on Q
5 table top Merkins on Q
15 Squats on Q

4 Merkins on Q
4 Bench Merkins on Q
4 table top Merkins on Q
12 Squats on Q

3 Merkins on Q
3 Bench Merkins on Q
3 table top Merkins on Q
9 Squats on Q

2 Merkins on Q
2 Bench Merkins on Q
2 table top Merkins on Q
6 Squats on Q

1 Merkins OYO
1 Bench Merkins OYO
1 table top Merkins OYO
3 Squats OYO

Mosey to the Whiffleball field. Now we play the Zombie Bear Tag. We start around the pitchers mound. YHC Was “it” first, aka patient 0, aka the first zombie bear. Zombie bears bear crawl Forward while the PAX who are not zombified yet crawl bear as best they can to escape getting tagged. Once tagged you do 3 Burpees and are now on team zombie and you go after the Remaing PAX until everyone is a zombie bear! Winner doesn’t have to do anymore Burpees for the rest of the games and the winner got to be Patient 0 for the next round. We got in three rounds of the game 🤘 Splinter Won rounds 1 and 3. Show Me won round 2

Mosey back to the flag for some Mary! We took the long way via the bridge to the streets

Mary: 

11’s with Dying Cockroach IC and Flutter Kicks IC

Numberama: 4

Namerama, Pledge: Done

Announcements:

Ruck For Hunger this Saturday 9am at Coastal Coffee Roasters

Thanksgiving Lunch at Splinters (let him know if you’re going!)

Plan for Thanksgiving convergence and football game on Thanksgiving

Prayers and BOM : 

Show Me’s Mom’s health and for him and his family.

YHC and my wife and our marriage.

Woodpecker and his M for their pregnancy

Waldo’s son Ethan

Devo:

There’s not time like the present

Moleskin:  

Sooooo much potential with this Zombie Bear Tag game 😈

Huge T claps to Splinter, Waldo, and Show Me for posting on this cold and wet morning. Great job, Men!!!!! Your shaky Merkin reps did not go unnoticed. I saw you making the best of this morning and getting better!

Ha! And then there was the eye contact 😂 Show Me and I were doing Merkins across the table from each other and he would lock his gaze in to my eyes and now everyone knows that I’m no good at winning staring contests 😂😂😂

Usain Beast Block

  • When: 20181113
  • QIC: Defib
  • The PAX: Easy In, Splinter, Show Me, Waldo, Chilly Willy, Fish N’ Chips, 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: 50 something and a little wet

FNGs: None

Disclaimer: Given

COP:

Mosey 2 laps around our parking lot (~200m per lap)

SSH 25 IC
Don Quixotes 10 IC
Little baby arm circles forward 10 IC and backwards 10 IC
Shoulder Taps 10 IC
Sun gods 10 IC
T claps 50 IC

The Thang:

Beast block from the Ditch was at the front, all other PAX get a block!

Each PAX took turns calling exercises (Usain Bolt style) but instead of running, that PAX would either do 10 Overhead hold squats or 15 regular squats with the Beast Block.

A plethora of exercises were called which included but aren’t limited to: Testicle toucher squats, lieutenant Dans (this was called 2 or 3 times), Curls for the Girls (multiple times also), Burpees, Overhead press, Iron Cross, Heal touches, Flutter Kicks , Tricep extensions, monkey humpers.

We Ran 2 laps after first round of PAX choices.

We did Climate Change and another 2 laps after the second round. (Climate Change= Hold  Al Gore and do 5 Burpees when YHC calls “Climate Change!” – 5 Climate Changes occurred)

And We ran Another 2 laps after the third and final round, then stow the blocks!

Mary: 

Big Boy sit ups 20 on Q

Hello Dollies 20 IC

Flutter Kicks 20 IC

Numberama: 7

Namerama: Easy In, Splinter, Waldo, Show Me, Chilly Willy, Fish N’ Chips, Defib

Pledge: Done

Announcements: 

Ruck for hunger this Friday 9am step off from Coastal Coffee Roasters

Let Splinter Know if you’ll be going over to his house for the Thanksgiving Lunch

Prayers and BOM : 

Woodpecker and his M for their pregnancy.

Fish N’ Chips’ Mum

Devo:

Be Thankful

Moleskin:  

We have a Beast Block now so I wanted to let everyone to have a chance to handle it 😄 It was a gift from the Ditch when I went to their AO to get the Silencer Flag. Bedrock won the Silencer flag by getting 100% of backblasts in for the month of October. There were 5 AO’s with 100% backblasts, so the tie went to the AO with the highest average attendance. And that was us! Great job, Bedrock!

Foulest smelling dumpster ever

  • When: 20181025
  • QIC: Sakrete
  • The PAX: Yo Adrian (R), Prius (R), Waldo, Defib, Fish N Chips, 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: Cool and a little breezy

FNGs: None

COP:  LBAC forward and backward  OYO

15 TTT IC

The Thang:

Starting by explaining we would move as one.  No leader and no six.  If anyone dropped back call to group and we would slow to his pace.  Mosey to front entrance.  Stop.  10 squats on Q.  Mosey out to Dorchester Rd and take a right towards Harris Teeter.  Stop just before church.  15 merkins on Q.  Mosey to entrance of Marshall’s parking lot.  20 calf raises on Q.  Jailbreak to end of parking lot closest to Fort Dorchester Elementary.  25 squats on Q.  Mosey behind stores to next exit from parking lot.  (Exit behind Marcos) 15 merkins on Q.  Mosey out to Wescott Blvd.  Using light poles in median walk one pole jog two poles and sprint one pole.  After first sprint do one burpee.  After second sprint two burpees.  After third sprint 3 burpees.  At this point we turner around and started heading back.  After 4 sprint 4 burpees and after 5th sprint 5 burpees.  Walk to entrance by Top Dawg.  Mosey on sidewalk in front of all stores stopping at Harris Teeter.  15 merkins on Q.   Mosey to curb heading out of parking lot.  20 calf raises on Q.  Leave parking lot and head back towards Bedrock making 2 more stops.  Construction entrance between church and Bedrock.  20 squats on Q and lastly inside park at baseballs for 15 merkins on Q.

Mary:  20 WWI sit ups

Numberama: 7

Namerama: Prius (R), Yo Adrian (R),  Waldo, Splinter, Fish n Chips, Sakrete

Pledge and COT

Announcements:  Hot Tub still taking shoes until end of month.

Devo:   

I Have Given

Then God said, “Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food.” (NLT) ( Genesis 1:29 )

 

We are blessed with a God who provided for us from the very beginning. He still does today, when we have food in our cupboard. However, not everyone receives the same blessings you and I have. Let’s share our blessings with others and provide for others as God has done for us. God sees this and brings you flowers every spring.

Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=i2l9lH6vCl

 

Moleskin:   On Wednesday YHC saw that our buddy Jingles, the OG of F3 Summerville, was making his return to the center of the circle on Thursday, after his Ironman training took him away for a while.  YHC dropped an HC.  20 minutes later a text from Defib, Bedrocks fearless leader, came through telling YHC he appreciated me picking up Q at Bedrock for Thursday.  First off that dude is the nicest guy ever.  Like has he ever made anyone mad?  YHC went back to Jingles pre blast and un-HC.  Have to actually be at Bedrock to Q.  Now to figure out what we would do.  Knew I needed to get some miles in and didn’t want to run before.  Perfect I’ll make the PAX run with me.  We covered 3.3 miles during the BC and did a variety of PT.  When we ran behind the stores we smelled the most foul smelling dumpster ever.  Like if there was a championship for smelliest things, this dumpster would be a sure bet for winner.   On our route back to Bedrock we avoided the back side of stores and decided to run in front instead.  We passed 5 guys Burgers and fries but no sign of KY.  It seems that guy is actually gone now.  Great work guys and thanks for letting me lead.  Defib, good call on that reminder bro!

Stalker says he likes to see his name in backblast so here is your shout out!

Makin’ a run to the Teeter

  • When: 20181018
  • QIC: Pretzel
  • The PAX: Defib, Wreck-it Ralph, Prius, Sakrete, Splinter, Ma Bell, Stalker, Waldo, Fish & Chips, High Stick, Prtetzel, Yo Adrian, City Slicker, Swinger, Pretzel


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I’d posted at Bedrock many times but never ventured far from the Country Club. Time to change that and get a little running in. The PAX will love it. They did. Mostly.

Iron Maiden ran to the hills. We ran to the Teeter.

Conditions: Pretty doggone nice.

COP

SSH x2 IC

The Thang

Run out of the Park and up Dorchester, stopping a couple of times for some exercises of a certain type and number. Once at the Teeter around the side parking lot, then ran it again from slowest to fastest, with the very fastest man among us (Swinger) sending us off in 3-second intervals. We then partnered up for a Dora before making our return to the AO. Again we stopped for some additional PT along the way. Return in time for a touch of Mary.

Pledge/COT/BOM

Wreck It Ralph’s #2 CO-Q

  • When: 20181016
  • QIC: Wreck It Ralph
  • The PAX: Sakrete, Fish N Chips, Waldo, Chum, Splinter, Cliff Hanger (R), Yo Adrian (R), Prius (R), Mittens, Easy In, Show Me, Swinger, Grasshopper


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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: still humid.  Low 70s

FNGs: None disclaimer given anyway

COP:  20 LBAC forward IC, 20 LBAC reverse IC, 5 Don Quixote IC

The Thang:

Grab blocks
Cusack to the hydrant. If you lower the block, you stop. The whole team moves together. Walk the whole distance with block overhead.
From hydrant to palm trees- PAX choice (get you and the block to Palm Tree heading toward big scoreboard any way you see fit)
At the palms-
Alternating bear crawls and lunge walks.  Switch at each Palm Tree
Mosey around the circle and back to the blocks to stretch back out.
At the palms. Climb the ladder. Kettle bell swings 1-13 and Cusack lunge walks between the palms.  For example: at first palm 1 Kettle bell swing then cusack lunge walk to second palm tree where you do 2 kettle bell swings.  Etc
In the parking spaces: climb the ladder 1-5 thrusters with block, lunge walk between the lines.  (Same concept as previous just used the parking spaces as opposed to palm trees.
Mosey back to the start point.

Mary-
20 WW1 sit ups on q
25x flutter kicks I/C
20 WWI sit ups on q

25 flutter kicks IC

20 squats on q

10 pickle pounders IC

20 LBCs IC

Numberama: 14

Namerama:  Sakrete, Fish N Chips, Waldo, Chum, Splinter, Cliff Hanger (R), Yo Adrian (R), Prius (R), Mittens, Easy In, Show Me, Swinger, Grasshopper, Wreck It Ralph

Pledge and COT  YEP

Announcements: Hot Tub still taking shoes, Old Flame run for Carolina Children’s Charity, Tsunami convergence

Devo: Sakrete failed to plan one

Moleskin:   Mumble chatter was high this morning.  As it generally is when Sakrete, Fish N Chips and Chum are present.  We had no Q as of 4pm on Monday and Wreck it Ralph stepped up and brought his co-q from magnitude and man did this thing suck.  Way to lead Wreck It!!

Insert Witty Backblast Title Here

  • When: 20181014
  • QIC: Floppy
  • The PAX: 50-50, Sakrete, Hot Tub, Snowden, Bubblehead (respect), One bar, Candy Striper, Hollywood, Waldo, Goose (respect), Pretzel, Stick em, Grits (respect), Old Flame (resepct), Shrute, City Slicker, Wee Woo, The Colonel (respect), Ma Bell, Borland, Wreck it Ralph


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The Thang:

One biked.

One rucked.

Most ran.

All creamed.

 

Moleskin: It felt so good.

The Cardiac Results for October 2018

  • When: 20181011
  • QIC: Defib
  • The PAX: Waldo, Splinter, Sakrete, Penny, Defib (Ruck)


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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: The calm before the storm. There were some heavy gusts of wind here and there. Just wee bit of rain. No lightning thankfully!

FNGs: None

Disclaimer: Given

COP:

Stretch if you want while The Cardiac Instructions are given

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 August 2018 Results:

Defib  7 (35 Merkins, 70 Squats, 105 Wide Merkins, 140 LBCs, 70 Burpees, .77 miles) with a Ruck!

Waldo  8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Sakrete 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Penny 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Splinter 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, .99 miles)

Mary: None

Numberama: 5

Namerama, Pledge and BOM – Done

Announcements and Prayer Requests:

Hot Tub has his run this weekend! Prayers for good health and success!

Prayers for our brothers battling injuries. Penny with his foot, Speedo with his plantar fasciitis, and everyone else.

Prayers for our brothers who are struggling with the Foo and the Sad Clown syndrome.

Devo: How will your kids remember you? As a good man? As a loving father? As someone who will come and play? As someone who will do more work and spend time with them if there’s any time left?

Moleskin:  Waldo said it best in a comment: “I wanted nothing more than to sleep in this morning…but I’m glad I didn’t. Was refreshing to work out with that nice breeze there to cool us off. And the fellowship was great this morning, we have an amazing group.”