Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bedrock BB – Devil’s 8s

  • When: 20180719
  • QIC: Show-Me
  • The PAX: Daycare, Chum, Splinter, Defib, Waldo, Wreck-It-Ralph


by Leave a Comment

Intro:  Devil’s 8s at Bedrock

Weather:  Balmy

Shortcake Special (Before the BC):  Sakrete hit up 6 miles and strolled through the BC.

Ruckers:  None

FNGs:  None

Disclaimer:  completed

COP:

Side straddle hop

Through the tunnel

Hill billy shuffle

Little baby arm circles

The Thang:

Grab and block

Indian Run

  • At end of rotation do 8 reps of Q called exercise
  • Merkins
  • Dips on guardrail
  • Dropped block
  • Indian Run to scoreboard
    • 8 pull ups
  • Run to the T-ball field

 

Devil’s 8

Rotation on the bases

Home – 8 Merkins

1st base – 8 Curls

2nd base – 8 1 arm rows

3rd base – 8 Flutter kicks in cadence

  • Not the traditional rotation

 

Home -> 1st

1st -> 3rd

3rd -> 2nd

2nd Home

The devil visits when you cross the pitcher’s mound and you do 8 burpees

3 rounds of Devil’s 8s and mosey back mixed in some Indian Run and Coosak

 

Mary

8 – Flutter kick

8 – WW1 sit ups

8 – Pickle pounders

 

 

Numberama:

7

Namearama:

Daycare, Chum, Splinter, Defib, Waldo, Wreck-It-Ralph

Announcements:

Sprint Tri and Hurricane

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Chum

Bedrock backblast from Tuesday

  • When: 20180605
  • QIC: Show-Me
  • The PAX: Fish-N-Chips, Sakrete, Splinter, Yo Adrian, Magic Mike, Swinger, Waldo, Moped, Prius, Wrect-It-Ralph


by Leave a Comment

Warm up

 

Side straddle hop

Through the tunnel

Hill billy shuffle

Little baby arm circles

 

Team captains pic

Two columns and pair up to battle

 

Each set of exercises will be a battle of one on one. U win the event, 1 point for your team. 10 pax, 1 exercise, 5 one on ones = 5 total points to be awarded. Team captains keep track of scores.

 

Mosey to picnic tables

1st event

10 merkins, 10 Derkins, 10 super step up. All using the picnic tables

 

2nd

Pair up and team mate throws legs.

20 leg lifts on table

Switch

 

Mosey to ball field

 

3rd

10 merkins

Bear crawl to pitcher’s mound

10 lbc

Army crawl to baseline and sprint back

 

4th

50 lbc

 

 

5th

20 burpees

 

6th

Suicide to mound then baseline

 

7th

30 squats

 

 

Tally up and offer losing team to swap 1-2 players (optional)  Yo Adrian did take the sucker question and stayed true to his team despite his team being down by 13 points.

 

8th

10 pickle pounders

Army crawl to the mound

Front roll back

 

9th

Suicide, run backwards to mound, normal to baseline etc.

 

10th

Winning team calls the exercise

 

11th

50 side heal touches

 

12th

Losing team calls the exercise

 

Winner pics

10 burpees or plank while other team completes 10 burpees

 

Mosey back

 

Mary

Flutter kick

Lbc

Hells To Heaven

 

Mole Skin: Yo Adrian stayed true to his team and did not trade off the lower performer – Well-played my friend.

Waldo was the bomb at trivia during the mix up. Nailed the 2-part questions of Who was in the I-70 Work Series and which two teams. 1985 Cardinals vs Royals.

Only President from Missouri? Harry S Truman.

I screwed up several calls for exercises. I will not getting invited to be a Q-School trainer anytime soon.

 

 

Count off

Nam-a-Roma

Pledge

Anouncements

Prayer request

Prayer

Devo

  • Defibs someone else is better or worse last week.
  • I followed up with be happy with what you have.
  • Have a plan because life is going to throw curveballs or hit you with adversity
  • Be intentional with your actions
  • Surround yourself with good people that make good decisions
  • This is one item that F3 provides for me

 

 

Show-Me’s VQ

  • When: 20171019
  • QIC: Shom-Me
  • The PAX: High Stick, Chum, Defib, Fish-N-Chips, Kenny G, Sakrete, Splinter, Waldo, Shom-Me, Cliff Hanger, Mule, Chilly Willy, Day Care


by Leave a Comment

Warm up                                                

  • Side straddle hop          
  • Baby arm circles            
  • Through the tunnel
  • Smurf Jacks

 

Workout

Numbers off by 4’s

Grab blocks and logs

Head to ball field

Break off into 3 groups and completed 4 stations

  • Curls for the girls x 10 with block
  • Overhead press x 10 with block

    Squats x 10 with block

  • WW1 sit-ups with block
  • Ahrombah between stations 

2nd round of rotation use the logs and block

  • Curls for the girls x 10 with block and 10x with log, 2 PAX/log
  • Overhead press x 10 with block and 10x with log, 2 PAX/log
  • Squats x 10 with block and 10x with log, 2 PAX/log
  • WW1 sit-ups with block x 20 reps
  • Ahrombah between stations 

 

Suicide race with Fastest PAX from each group – winner picked squats x 20 for other 2 groups and then winner’s group completed 20 burpees

 

Strongest PAX from each group – do block hold straight out – winner picked squats for all PAX x 20

Ran back to flag. Completed burpees until 6 was in. Completed 10 additional burpees on Q

Mary: Heels to heaven/Pickle pounders in honor of Chum

Moleskin: Ran into 4-5′ chicken snake when pulling out the logs. Pix posted for confirmation. Thanks to Chum with the Co-Q.