Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

Don’t overthink it

  • When: 20200116
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Space Cowboy, Splinter, Greenbags, Grasshopper, Smokey, Pretzel


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The ambush came just before dawn. Three men on horseback, each carrying a long rifle and a flask of rotgut whiskey, positioned themselves in the rocks and boulders that overlooked the encampment. The smoky remnants of the campfire still lingered in the air as the first shots rang out, shredding the canvas of the covered wagon and laying waste to our dried meats and beans.

What does any of this have to do with the workout, you ask? Nothing. Nothing at all.

Conditions: Low 60s, dry.

COP

  • SSH x2 IC
  • Mtn Climber x 10 IC
  • TTT x 10 IC
  • Imp Walker x 10 IC

Mosey to block pile for one block each, place them on the sidewalk by the diagonal parking spaces near the tennis courts, return to flag.

The Thang

The Cannoli Flame. A legacy of the gone-but-not-forgotten Aftershock AO. Run a lap around the block of Doty Park, stopping at the flag to execute the following:

  • 10 burpees
  • 20 LBCs
  • 30 merkins
  • 40 squats
  • 50 flutter kicks (two-count)

One added twist: halfway through the lap around the block, stop at the blocks for 20 overhead presses.

Repeato until Q (that’s me) calls time.

30 seconds of Mary: 20 American Hammers IC

Countarama/Namearama/Pledge/COT/BOM

A Super time at Seismic

  • When: 20191205
  • QIC: Pretzel
  • The PAX: Flo, Milton, Fanny Pack, Schrute, Space Cowboy, Splinter, Dockers, Microwave, Peg, Floppy, Pretzel


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With lots of time devoted to various races over the past few months, YHC has let a lot of his upper body training suffer. It was possibly a poor decision to try and make it all up in one 45-minute workout, but we did it anyway. In the words of Guy “Flo” LaCoss, “What a grind.”

Some of Pretzel’s ideas are better than others. None are great.

Conditions: Crisp. Clear. Nice.

 

COP

SSH x2 IC

Mtn Climber x 10 IC

TTT x 10 IC

Some other not-warmup exercises, because there is no warmup at an F3 workout

 

The Thang

Super 21: Merkins and LBCs. Start with 1 and 1, then 2 and 2, 3 and 3, all the way up to 21 and 21. The total works out to be 231 of each. When you get to 15 and 15, you’re a little more than halfway there. Always a crowd pleaser.

Mosey to the Doty grass area where cones were laid out for some partner 11s: Iron Crosses and Iron Crosses. Partner 1 wheelbarrows Partner 2 from one cone to the other, stopping at the halfway point for 10 decline merkins. Partner 2 executes 10 Iron Crosses at the far cone. Flapjack and wheelbarrow/decline merkin back, Partner 2 executes 1 Iron Cross.

 

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

Tremor: A Backblast

  • When: 20191009
  • QIC: Pretzel
  • The PAX: Stalker, Snap On, City Clicker, Grits, Ice Box, Grasshopper, Bellator, Al Bundy, Pretzel


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“Run when you can, walk if you have to, crawl if you must; just never give up.”

Dean Karnazes

Conditions: Low/mid 60s, a little mist.

0445: Begin running

0530: End running

Pledge/COT/BOM/Devo