Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Two Things That Don’t Work In The Rain

  • When: 20200917
  • QIC: Pretzel
  • The PAX: Sugar Mountain, Streing Bean, Dorothy Mantooth, Defib, Pretzel


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The men of The Jones gathered in the gloom for the second round of a sampling of the greatest music to grace God’s Earth: MY music. Eight soul-stirring, flannel-inspired odes to the 90s.  There was rain.

Conditions: Cloudy, mid 70s at the start. Rain started about halfway through and got steadily stronger.

Once again, douchebaggery prevents Macklemore from being represented in my playlist.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a run partway around the track to the concession stand and back.

  • Wax Ecstatic (To Sell Angelina): Lunge with blocks
  • Teen Angst (What the World Needs Now): Overhead Press
  • Julie Paradise: Dammits
  • Bittersweet: Squats with block
  • Porch: Curls for Milton’s Wife
  • Unglued: Sit-up Press with Block
  • Dam That River: Calf raise with block
  • Jesus Christ Pose:Tricep extensions

Four of a Kind

  • When: 20200914
  • QIC: Pretzel
  • The PAX: Caterpillar, X-Ray, Minivan, Pretzel


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Three of F3’s finest joined YHC in the gloom at Fault Line to kick Monday squarely in the nuts. Work was done.

Conditions: Clear, low 70s.

There were four of us. Otherwise this image has no relevance at all.

The Thang

SSH x2 IC

Head to block pile for one block each, gather at the parking area next to the tennis courts on Laurel Street for some AMRAPs (as many reps as possible).

 

AMRAP 1

20 curls for the girls, run to the stop sign by the pavilion, 20 merkins, run back. Repeat for 10 minutes.

 

AMRAP 2

20 Iron Cross, run to the stop sign at the corner of Laurel/W. 2nd North St., 20 LBCs, run back. Repeat for 10 minutes.

 

Head over to the new pickleball courts for…AMRAP 3

10 squats with the block, bear crawl to far side of pickleball court, 20 monkey humpers, crab walk back. Repeat for 10 minutes.

 

Return blocks and gather at the flag for Mary (American Hammers, Freddie Mercury).

 

Pledge/COT/socially distanced BOM/devo

Killer Tunes, Bro

  • When: 20200825
  • QIC: Pretzel
  • The PAX: Borland, Sakrete, Repo, Sugar Mountain, High Stick, Waldo, AC/DC, Peg, Floppy, EZ-In, Splinter, Mayhem, Pretzel


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The men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.

Macklemore was not featured in my playlist due to his being a huge, untalented douche.

Conditions: Cloudy, mid 70s.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.

  • Welcome To The Jungle: Overhead Press
  • Kickstart My Heart: Dammits
  • Machinehead: Monkey Humpers (no block)
  • Hey Man Nice Shot: Curls for the Girls
  • Starseed: Freddie Mercurys (no block)
  • Midlife Crisis: Squats with Blocks
  • She Sells Sanctuary: Merkins (on block or off – PAX choice)
  • Enter Sandman: American Hammers (no block)
  • Sabotage: Lunges with Blocks

A Roll of the Dice

  • When: 20200810
  • QIC: Pretzel
  • The PAX: Grasshopper, Rawhide, X-Ray, Splinter, Peg, Horshack, Old Flame, Space Cowboy, Minivan, Hanging Chad, Bob Jones, Caterpillar, Pretzel


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A baker’s dozen showed up at Fault Line expecting a well thought-out, carefully planned Q. What they got instead was the opportunity to mix in some running with exercises of their own choosing, leaving the rest to chance.

Conditions: Hot, but not too hot. Humid, but not too humid. Misery level was moderate.

No, not this Dice.

The Thang

Using the number five as the multiplier (honoring F3’s 5+ years in Summerville), we stopped at many points along our mosey to execute various exercises as called by the PAX. One PAX would choose an exercise, then YHC would roll a dice (yes, OK – roll a die). The numberon the die, multiplied by 5, was the number of reps we executed. We got in roughly 2.2 miles of running with five exercise stops along the way. We did three separate exercises at the first three stops, and one each at the last two stops for time. Return to the flag for five burpees.

Count-a-rama / Name-a-rama / Pledge / COT / Socially Distanced Grouping of Man

Weiners Out

  • When: 20200625
  • QIC: Pretzel
  • The PAX: Sakrete, Wambach, High Stick, Splinter, Swinger, Waldo, Pretzel


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“Weiners out.” It was said, but for the life of me I can’t remember why or what precipitated it. Does it really matter? Let’s be honest, it doesn’t even make the top 50 of nuttiest things that have been mumble-chattered at Bedrock. Not even close.

F3 is a sausage party by design, but usually it’s weiners in.

Conditions: Low 70s, cloudy. A drizzle of rain at the very start but dry for the remainder.

COP

Mountain Climbers, Through the Tunnel, Don Quixote, LBACs, Burp&Merk Pyramid

The Thang

Mosey around the circle: first quarter bear crawl; second quarter backwards bear crawl; third quarter crab walk; fourth quarter backwards crab walk.

Grab a block and return to the circle. Set it aside for some waterfalls. We did three sets, doing five reps of an exercise and then holding on the fifth until failure. Line up in the order of failure, and do them again. You can’t break your hold position until the man in front of you does. The three we did were squats, iron cross, and merkins.

Grab your block for:

  • Curl press (curls + overhead press)
  • Tricep extensions
  • Block press
  • Curls
  • 11s: Overhead press and LBCs. Bear crawl 15-20 feet in-between.

Stow blocks, return to flag.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man

 

A curfew, a bike and The Shocker

  • When: 20200603
  • QIC: Pretzel
  • The PAX: Schrute, Mose, Stalker, Pretzel


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The curfew imposed by Town of Summerville meant a 0615 start for the Shocker, the monthly 45 minutes of hell we endure at the downtown garage. The late start meant that several men who otherwise would have been there couldn’t make it, which sucks. YHC had to heavily modify due to the surgically mended paw. I brought the bike trainer and set up at the top (even though technically I’m still not supposed to ride – don’t tell). I started with 30 merkins and LBCs, then rode for five minutes. I repeated that for the duration. The rest executed a standard short-course Shocker. One benefit of starting later: the sunrise was amazing.

Conditions: Upper 60s, clear. Awesome sunrise.

Not the sunrise we witnessed this morning.

The Thang

Circuits up and down the garage, and out Short Central Ave., cut over to Central, and back to the garage. Starting with 25 merkins and 25 LBCs, and decreasing by one each at three different stops per circuit. Once you get to 1 and 1, start heading back up. Rough estimate of .3 miles or so running/stairs per circuit.

Name-a-Rama / Pledge / COT / Socially Distanced BOM / Devo

All Over The Map

  • When: 20200519
  • QIC: Pretzel
  • The PAX: Defib, High Stick, Gypsy, Splinter, Mayhem, Waldo, Placebo, Sakrete, Belsing, Grits, Repo, Manana, Fish and Chips, Chum, EZ In, Pretzel


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At Bedrock Tuesday we were all over the map. It was a hodge podge, a sampler platter, a dog’s breakfast, it was a little of this and a little of that. It was largely unplanned but the standard was upheld and a good time was had by all.

Conditions: Upper 60s, clear and humid.

COP

SSH x2

mtn climber x 10

through the tunnel x10

Don Quixote x10

LBACs

 

The Thang

A short mosey to the bridge for merkins, Derkins, dips and merkin/dry docks. Another short mosey to the entrance for step-ups, squats, Hungarian split squats and one-legged squats. Another short mosey to the top of the parking lot for a couple of sprintS around the lot. Another short mosey to the backside where we did some bear crawls and crab walks. Another short mosey to the turf diamond for a bear crawl trip around the bases. Return to the flag for Mary.

Tectonic Backblast, May 13 Edition

  • When: 20200513
  • QIC: Pretzel
  • The PAX: Peg, Major Dad, Microwave, Schrute, Beaver, Placebo, Woody, AC/DC, Cold Cut, Pretzel


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I like a catchy title but I was coming up with nothing today, so there you go. Ten men gathered under the clear skies of The Ponds for 45 minutes of fun around the flag and the triangle. A good time was had by all.

Conditions: 50s, clear. Really nice.

COP

SSH x2 IC

TTT x 10 IC

Imperial Walker x 10 IC

LBACs fwd and back while the Q explains the workout of the day.

The Thang

Super 15: merkins and LBCs.

Mosey to the triangle for a deconstructed Cannoli Flame. Start at the first corner with 10 burpees. Run to the next corner for 20 LBCs. Run to the next corner for 30 merkins. Run to the next corner for 40 squats. Run to the next corner for 50 flutter kicks. Run to the next corner for 40 squats. Etc., until Q calls time.

Return to the flag for some PAX choice exercises to close out the morning.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man

Devo: Perspective.

Old Man + New Technology = Fail

  • When: 20200417
  • QIC: Pretzel
  • The PAX: Schrute, Milton, Mr. Feeney, Outhouse, Defib, Sakrete, What!?, Matlock, High Stick, Pretzel


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Middle-aged men using technology always teeters on the precipice of disaster, and today was a fantastic example. I still don’t know what I did to screw up the Zoom meeting. I will do some practice sessions before we try again (and we will try again), but we were able to adapt quickly and use FB Live. I know a couple of guys weren’t able to join or didn’t get that message, and I apologize for that. Big-time Q fail.

Jitterbug

Conditions: Mid-40s, clear. Really nice.

The Thang

Warmup with a 10-minute special: 10 merkins, 6 jump squats, 3 burpees, done in a minute. Use the rest of the minute to recover. Repeato X10.

Tabatas – 8 rounds of each, with 20 seconds of exercise and 10 seconds of rest:

  • Dead lift/overhead press with block
  • Curls for Milton’s Wife
  • Bent Rows (alternate left/right)
  • Planks (High/Low)
  • Power Lunges (alternate left/right)

Tabata Mary to close: Russian Twist, Flutter Kicks, WWI situps and Hello Dolly with extreme close-up.

Pledge

ONE WORKOUT FOR HUGE UPPER BODY STRENGTH

  • When: 20200227
  • QIC: Pretzel
  • The PAX: Grits, Space Cowboy, Splinter, Fanny Pack, Milton, Ramen, Schrute, Pretzel


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Lt. Dan and the guy in this picture (apparently) preferred masturbation for exercising their arms. Not this group of hard-hitting studs. They preferred blocks. Well, at least today they did. For building upper-body strength, not for masturbating. I don’t even know how you’d go about that, but you do you. Perv.

This guy is going to go blind.

Conditions: Crisp, windy, clear. Low 40s.

COP

  • SSH x2
  • Mtn Climber x15
  • TTT x10
  • Imp Walker x10
  • Super 11: Carolina Dry Docks and LBCs

Head to the blocks for one per PAX, bear crawling across the tennis court. From there we carried the blocks around the AO, pausing from time to time to alternate between the following two sets:

Set 1

  • Curls for Milton’s Wife x10
  • Tricep Extensions x10
  • Overhead Press x10
  • Squats with the block x10

Set 2

  • Bent Rows x10 each arm
  • Iron Cross x20
  • Dammits x10

Return blocks to storage, return to flag for Mary.

Count-a-rama / Name-a-rama / Pledge / COT / BOM / Devo