Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Building That Beach Body

  • When: 20180522
  • QIC: CHUM
  • The PAX: Fish and Chips, Show-Me, FNG Moped, Waldo, Kenny G, Grits-Respect, Bob the Builder-Respect, Swinger, Splinter, Prius-Respect, Sakcrete, The Col-Respect,Yo Adrian-Respect


by Leave a Comment

Conditions: Muggy

Warm Up

SSH-30IC

TTT-15IC

Grab block and circle up

The Thang

Each PAX (14) call cadence for 8 ct Body Builder-14

15 Curls for Girls OQ

20Damn-its OYO

25 Partner situps with blocks OYO

10 Burppees OYO

Line up for Indian run while cusak block. Each time 1 block comes down PAX stop and circle up to repeat above exercises. Made it through 4 rounds before time for MARY. Return blocks.

Total reps.

Body Builders-56

Curls-60

Damn-its-80

Partner situps- 100

Burppees-40

Mary

Pickle Pounders-10IC

Numberrama, Nameorama, Pledge

Devo: Galatians 6:7-8 “You reap what you sow”

Don’t be misled- you cannot mock the justice of God. You will always harvest what you plant.  hose who live only to satisfy their own sinful nature will harvest decay and death from that sinful nature. But those who live to please the Spirit will harvest everlasting life from the Spirit.

Moleskin

There was very little mumble chatter as we were all trying to catch our breath, although I did hear someone say “Chum you’re not at the Mudrun”, I’m assuming that was said because we had no downtime and kept pushing hard  between all exercises. YHC thought while putting this together we would surely make it to the the top parking lot and back,but soon realized it looked better on paper and we were not going to make that happen. ALL PAX pushed through and even had a few say they were ready to Merlot including YHC. It’s always a pleasure to have the opportunity to Q these men. Thanks for all the hardwork.

 

Take a Seat

  • When: 20170808
  • QIC: Chum
  • The PAX: Wambach, AC/DC, Rabbit Ears, Ramrod, Kenny G, Repo, Waldo, Sakrete, City Slicker, Swinger, Chilly Willy, Old Flame (Respect), Pavilion, Show Me, Serena (Respect), Cavalier, Splinter, FNG Kindle, Penny, Yo Adrien (Respect), Speedo


by Leave a Comment

Warm UP: SSH 30 IC, TTT 15IC, LBAC 15 ea way IC,  Red Bull Smurf Jacks 10IC

The Thang:

All PAX grab a block and 2 bricks and mosey to entrance of CC at flag poles. Partner up.

Partner 1) Wall sit w/ block on lap while performing overhead TClaps with bricks

Partner 2) Run to entrance of park and return to partner 10Burppees.

Switch- partner 1) run  partner 2) wall sits.

Total of 5 Rounds

During the return mosey to the block pile I hear the dreaded crashing of Kenny G’s block.

With only  1 minute left for MARY you know what that means.

1 minute Pickle Pounders

Time to pay the Piper: 10 Burppees for broken block to end

Namearama

Pledge

BOM

There was plenty of mumble chatter today as the sit down workout wasn’t what the PAX had envisioned or at least not what Old Flame had in mind. He plainly stated he will never return for another sit down at the CC again. Although it seemed to be a petty simple work out you quickly found out that after performing your wall sit that it was much harder to hop up and take off running, Jelly Legs. YHC also had a few ‘I hate You” thrown at him during the run, but not to worry I was thinking the same thing. Strong work by all me and each week I am more impressed by what this group of men at Bedrock has accomplished and the drive each one has. Each man has come a long way from the beginning and it wouldn’t be possible with out each other. These guys hold each other accountable and continue to set goals. Thank you PAX of the CC for allowing me to lead you fine men.

The Cardiac- Bedrock’s Monthly Endurance Test

  • When: 20170718
  • QIC: Splinter
  • The PAX: Sven, Cavalier, Fish N Chips, Stalker, Waldo, City Slicker, Sakrete, Chowda, Show Me, Prius (RESPECT), Yo Adrian (RESPECT), Defib, Phi-Ona, Penny, Serena, Chum, Splinter


by Leave a Comment

Weather: The Usual Cardiac kinda weather, WET and Muggy

Warm Up:

SSH 25 IC

TTT 20 IC

LBAC 20 IC (10 each way)

The Thang:

The Cardiac

Merkins-5

Squats-10

Wide Merkins-15

LBC’s-20

Burppees-10

Once complete above reps run down to street light on right and return. Rinse and Repeat until time expires

Sven-8

Cavalier-7

Fish & Chips-7

Stalker-14

Waldo-9

City Slicker-10

Sakrete-8

Chowdah-9

Show Me-12

Prius (RESPECT)-9

Yo-Adrien (RESPECT)-12

De Fib-10

Phi-Ona-7

Penny-6

Serena-Lost Count

Chum-10

Splinter-11

Numberama-17

Nameorama

Announcements

Pledge

BOM

Devo: Be sure to put down the wordly things and spend the quality time with others. Kids spell “LOVE”=TIME

As we all get caught up in our busy schedules it’s easy to get side tracked in thinking someone knows or feels our love or care for them, slow down and show them, spend time with them.

Moleskin:

It never fails, when we run the Cardiac it is either raining or just finished, so if you like to shower once a month be sure to mark it on your calendar for next month. All men pushed themselves through the extra thick humidity and in return are getting stronger and faster. When you have Chowdah, Sakcrete, and Fish &Chips at one AO theres never a quiet moment. Thanks for the mumble chatter men.