Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Bedrock Balancing Act (w/ Sabers & Blocks)

  • When: 20180123
  • QIC: Greenbags
  • The PAX: Penny, Chum, High Stick, Pretzel, Waldo, Splinter, Speedo, Show Me, Pyle, Muscadine, Greenbags, Defib, Sakrete


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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: Bedrock was wet from rain prior to BC but we had mild temperatures.

FNGs: NONE

YHC wasn’t the biggest fella playing football in high school and college, because of that I had to take advantage of the other skills that I was blessed with and could develop.  One of those skills was balance!  This was developed through core exercises, ankle exercises and just learning how to ping-pong off of hits by changing your body angle and shifting your weight.

As we get older we rarely focus on exercises to strengthen and maintain our balance.  The ability to not fall on your face or hurt yourself when you take a misstep or trip while walking and running is something we don’t think about until after the fact.

The goal of this BC is to bring the importance of balance to the PAX attention.

COP:

  • Mountain Climber Merkins (Six 4 count mt. climbers then a merkin = 1 rep) 10x’s IC
  • Each man grabbed a saber (8lb, 5 foot by 1 1/4 PVC pipe filled with sand) out of YHC’s truck:
  • Saber Jacks 20x’s IC
  • Stretch – Middle, Left, Right
  • One arm saber LBAC – 20x’s IC each arm
  •  DQ’s – 10x’s IC

The Thang:  The goal of this workout is to improve your balance through various exercises.

  • Mountain Climber Sprints with Sabers 2x’s (pax performed 4 count 10x’s Mt. climbers after completing the 10th Mt. C pax sprinted approximately 40 yards)

Mosey to Block Pile with Sabers and each pax grab a block.

Prior to beginning the balance exercises, YHC had the Pax test their balance.

Test = Balance on your non-dominant leg, with your eyes closed for as long as you can. Studies state that the average 20-year-old stands for 30+ seconds, average 55-year-old 8+ seconds.

PAX did 2 rounds of the following. First round with Sabers. Second Round with Blocks
  • One leg squat 10x’s each leg OQ
  • Incline Merkin One Leg Up 5x’s IC (on block)
  • One leg reach down 5x’s each leg OQ
  • Dips One leg up 5x’s IC (on block)
  • One Leg Star Squat 3 sets each leg. (10 count IC)
  • Decline Merkin One Leg Up 5x’s each (on block)
  • One Leg Power Thrust
  • Get ups 5x’s
Mosey around AO with Sabre between Sets
  • Repeat above balancing exercises this time with block

Mary:

  • Saber Flutter Kicks 10x’s IC
  • Saber WWI Situps 15x’x OQ
  • Mt. Climber WWII Sit Ups – 10x’s OQ
  • Group Squat 20x’s OQ

Numberama: 13

Namerama: Penny, Chum, High Stick, Pretzel, Waldo, Splinter, Speedo, Show Me, Pyle, Muscadine, Greenbags, Defib, Sakrete

Pledge and COT – Done

Announcements:

  • Known updates on brother Picasso.

Devo:

The illusion of a balanced life.

Have you ever felt hopelessly out of balance in your life?  Where you had so many things screaming for your attention and you were doing your best to give them all the time you thought they each needed so you can have perfect balance?

Life isn’t about trying to obtain the perfect balance.  You will drive yourself and those around you crazy trying to chase a “balanced life”.  It’s a unicorn.

I almost ruined my marriage at one point and another time drove myself to the hospital because I was out of balance.

I learned the tough way that you will not have 8 things to do and exactly 3 hours per day to give to your spouse, your kids, your business, your church, eating, studying, watching tv & F3.

The important thing is to recognize what “season” are you in. And just like our balance exercises taught us during the BC, it’s about counterbalancing. Sometimes you’re going to have more weight on one leg due to certain circumstances so you have to counterbalance with the rest of your body to make sure you don’t fall over.

Due to the season, you’re in, in your life, you might have to have more weight in your…

…marriage!

…business!

…kids!

…school!

…ministry!

…etc!

And that’s ok.

Recognize that season and prioritize it and other things will fall into place to counterbalance you.

“To every thing there is a season, and a time to every purpose under the heaven..” Eccesiastes 3:1 KJV

“A false balance is abomination to the Lord: but a just weight is his delight.” Proverbs 11:1

Moleskin:   YHC’s fourth go around with this BC. PAX appreciated the Sabres and bump up to the block. The balance exercises seem to be a refreshing break and an eye opener for the PAX. Most of us don’t pay attention to the importance of balance as we get older. And more importantly, do exercises to improve and maintain it. Based on the overwhelmingly positive feedback I will keep this BC in the back pocket to do at least twice a year at each AO.