Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Hanna-Barbera Visit Bedrock

  • When: 20200213
  • QIC: Wambach
  • The PAX: MadDog, Gypsy, Splinter, Fish N Chips, Waldo, Easy In, Jalopy, Defib, Wambach


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February Running of the Cardiac

COP
SSH x 20 IC
TTT x 10 IC
LBAC x 10 IC – Reverse

Thang

40-min AMRAP of:
5 x Merkin
10 x Squat
15 x Wide Merkin
20 x LBC
10 x Burpee
Run to light pole and back (~100m)

Results:

MadDog 8
Gypsy (SCS) 6
Splinter (SCS) 13
Fish N Chips 7
Waldo (SCS) 8
Easy In 11
Jalopy (SCS) 6
Defib 12
Wambach (Ruck) 10

COT, Pledge , BOM

Moleskin:
Not a bad showing for the Cardiac–need to get the number of PAX back up for this. Captain Caveman references were heard—hopefully Hanna-Barbera would approve of what we have done with Bedrock in the last 50 years. Great push by all.

Easy In’s First Time

  • When: 20200107
  • QIC: Wambach
  • The PAX: winger, MadDog, Splinter, Gypsy, Flanders, Sakrete, Waldo, First Alert, Defib, Jalopy, Prius, Repo, Mayhem, Bambi, Sugar Mountain, Chum, Yo Adrian, High Stick, Wreck It Ralph, Easy In, Wambach


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Co-Q: Easy In

Indian Run to the Scoreboard for first round

10 x Burpees Sprint 50 yds, Bernie Sanders Back, Bear Crawl around circle
10 x Burpees Sprint 50 yds, Bernie Sanders Back, Lunge Walk around circle
10 x Burpees Sprint 50 yds, Bernie Sanders Back, Crab Walk around circle

Indian Run to ball field

Repeat above (modified for time)

Mary
LBC
American Hammer
Merkins

COT, Pledge, BOM

Moleskin:
T-Claps to Easy In for stepping up to co-q. YHC dropped the ball on the backblast so it’s not as complete as it should be—at least the names made it. Not up to the standard!

How to Find a New Q

  • When: 20200102
  • QIC: Wambach
  • The PAX: Splinter, Mañana, Gypsy, Waldo, Jalopy, Flanders, Defib, Easy In, M&M, Mayhem, Bambi, AC/DC, MadDog, Prius, Yo Adrian, Swinger, Wambach


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Defib’s ruck does not touch the ground for entire BC to show PAX support for Sakrete as he dealt with a family emergency.

PAX get blocks and form up for indian run to front parking lot. Ruck moves down the line and then is carried to the front.

At the front, pair up for multiple rounds. One person Cusak’s block around parking lot while other does an exercise.

Curls, Blockees, Squats

Form up to return.

YHC designated two casualties. Get the casualties and blocks back flag

Stow blocks

Finished with Body Builders until a new PAX agreed to co-Q—saved by Easy-In

COT, Pledge, BOM

4 PAX and an Opossum

  • When: 20191230
  • QIC: Wambach
  • The PAX: AC/DC, Placebo, Roscoe, Wambach


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Mosey around farm house clockwise and head to block pile. Retrieve 2 blocks per pax and return to pavilion.

SSH x 25 IC
Don Quixote x 10 IC
TTT x 10 IC
LBAC x 10 each direction IC
Moroccan Nightclubs x 50 IC

Thang:

Partner up

One partner farmer-carries two blocks around the pavilion while other partner performs exercise.

Round 1: Blockees
Round 2: Lift-Curl-Press
Round 3: Blockees

Round 4: Squats
Round 5: Curls
Round 6: Squats

Arrange blocks so that one hand and one foot fit on a block in merkin position (to emulate a curb) for wheel of misfortune—descending merkin wheel from 5 to 1.

Move blocks to either side of the patio for 7s
Damn-Its —> Burpee Broad Jumps —> 4-count Tricep Press

Stow Blocks

Mary:
LBC x 30 IC

Moleskin:
YHC saw the call for a Q so decided to return to his Tectonic roots with no clue what would be in store for the PAX (or if any would show up). During the initial run around the Farm House the PAX were joined by a friendly neighborhood opossum that nearly caught YHC’s foot, but also instantly elevated our heart rates. Great push by all!

No Slaughter Starter at Bedrock

  • When: 20191217
  • QIC: Wambach
  • The PAX: MadDog, Defib, Easy In, Clancy, Snookie, Wreck-It Ralph, Waldo, Sakrete, Swinger, AC/DC, Chum, Mayhem, Wambach


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Easy jog to the bridge as a group
Merkins x 10 OYO followed by 5K pace back to flag
Pair up with someone finishing near you

Thang

Each group was given a list of exercises to help keep on track.
Complete 5 rounds of an exercise before moving to the next. Each round consists of the stated numbers followed by a loop around the traffic circle.

Continue until time runs out.

There were four additional exercises on the sheets, but no PAX made it past those listed here:

Burpees x 5 (25)
Squats (4-count down, 4 count up) x 5 (25); Curls x 10 (50)
Patty-Cake Merkins x 6 (30)
Damn-Its x 5 (25)
Monkey Humpers x 10 (50)
SSH x 20 (100)
Hand-Release Merkins x 5 (25)
Blockees x 3 (15)
Makhtar N’Diayes (Plank Up-Downs) x 6 (30)

COT, Pledge, BOM

Moleskin:

YHC promised in the preblast not to bring out his favorite warm-up, the Slaughter Starter, and was true to his word. Of course, Waldo pointed out that the first exercise was essentially that, and then some. Great work by all.

Who moved the F&*%ING island?!

  • When: 20190521
  • QIC: Wambach
  • The PAX: Fish N Chips, Mañana (Ruck), Swinger (Ruck), Waldo, Gypsy (Ruck), Make It Harder, Mayhem, Flanders, Benefits, Chum, Easy In, Spot Me, Sakrete, Defib (Ruck), Wreck-It Ralph (Ruck), Wambach


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Indian Run to the Bridge
Burpees x 10 OYO
Indian Run to light pole
Burpees x 5 OYO
Jail Break to yield sign
Burpees x 6 OYO

Thang

Partner up, 1 block to 2 PAX
Move the blocks in parking lot from one island to the next. Each PAX lifts the block, overhead press, turns and sets block down for partner. Curl, press, pass to partner while waiting on six.

Move to the volleyball court
Bear crawl across court and hold high plank for tunnel of love
Second time through change to over-under

11s in the sand with hand-release merkins and 4-count monkey humpers
Bear-crawl, crawl-bear, crab-walk, or lunge between sets
(cut short by time)

move blocks back to stop sign using same method

Stow blocks

Mary

Heels to heaven x 15 on Q
Flutter Kick x 30 IC

COT, Pledge, BOM

Naked Moleskin:

YHC wanted to bring something different today, and was hoping for a bit of rain to really make the sand stick. Great work by all. No merlot today, but some memorable quotes.
Sakrete: “Who moved the F&*%ING island?!”
Flanders at Fish: “Get you head out of his ass!”

Sakrete’s Mistake

  • When: 20190115
  • QIC: Wambach
  • The PAX: High Stick, Fish ‘n chips, Waldo, Boa, Flanders, Chum, Prius, Mini Me, Yo Adrian, Sandy, Wreck It Ralph, Sakrete, Splinter, Wambach


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COP

SSH x 26 IC

Imperial Walkers x 11

LBAC x 9 IC each direction

Thang

Indian run to wiffle ball field

Escalator around bases, add on way around, drop on way back. Crab walk, bear crawl, lunge walk between bases

5 x Burpee

10 x Hand-release merkin

20 x dips

30 x Monkey humpers IC

40 x LBC IC

Groups of 4, casualty carry back to flag

COT, Pledge, BOM

Naked Moleskin:

Sakrete decided it would be fun to sign YHC up to Q, so YHC thought it would be fun count everything with different numbers, since YHC knows how much Sakrete loves that. Great work everyone!

Dorbatta at Accelerator

  • When: 20180724
  • QIC: Wambach
  • The PAX: Cheetah (ruck), Grits, Greenbags (weight vest), Motherboard, Wambach


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QIC: Wambach

The PAX: Cheetah (ruck), Grits, Greenbags (weight vest), Motherboard, Wambach

The Thang

Mosey around park to block pile, grab four blocks total and return to flag.

Break off into two groups (Grits/Motherboard/Wambach; Cheetah/Greenbags). 1 PAX from group runs a lap around the horseshoe pits while the other(s) executed stated exercise. Continue until each PAX has run a lap before moving to next exercise. Move down list until time is called. Group of 3 made it to number 15. Group of 2 made it to number 18.

1. Mountain Climbers
2. Kettle Bell Swings
3. Merkin Jacks
4. Calf Raises
5. Curls for the Girls
6. Blockees (6 count together)
7. Monkey Humpers
8. Makhtar N’Diayes (Plank Up-Downs)
9. Bent-over Rows (change arm as needed)
10. Patty-cake Merkins
11. Moving Merkin Over Block
12. Peter Parkers
13. Clean-Curl-Press
14. Squat Jumps
15. Hand-release Merkins
16. Smurf Jacks
17. Burps
18. Dips
19. Squats
20. Carolina Dry Docks

COT, BOM

Naked Moleskin: Great work by all tonight. This is always a favorite of YHC as it lets each PAX push to their fitness level. Having been out of F3 on IR for several months, YHC decided the best way to get back into things was to Q.

Wambach has the Q?

  • When: 20170916
  • QIC: Wambach
  • The PAX: Zamboni, High Times, Pretzel, Sakrete, Quaker, Adjustment, Agitation (FNG), Wambach


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Thang

 

Easy mosey to the parking lot behind the armory

 

“Warm-up” – 22 minute ciabatta (1 min on, 7 seconds off) – all OYO – 2 rounds

  • SSH
  • Arm Circles (switch halfway through)
  • Log Jumps
  • Monkey Humpers
  • Plyo Merkins
  • Makhtar N’Diayes
  • Squat Jumps
  • Calf Raises
  • Burpees
  • Slow Squats

Suicides

  • Moving merkins for 3 parking spaces total, facing same way the whole time
  • Burpee Broad jumps to 3 parking spaces or 6 burpees (12 total), crawl bear back to start each time

Mosey back to horseshoe pits

 

11’s at horseshoe pits

  • Incline Merkins/Dips – broad jump one direction, crab walk the other
  • LBC/Heels to Heaven

COT, Name-o-rama, plage, prayer

 

Naked Moleskin

YCH had no idea until late Friday afternoon he was scheduled to Q. Still not sure that YHC’s name wasn’t added by someone else trying to get a laugh. Either that or YHC signed up after a few adult beverages and simply forgot. The PAX got a break from YHC’s normal running-based BCs thanks to a soccer-related knee injury from the night before. Based on the mumble-chatter, however, that may not have been an improvement. During the “warm-up” and FNG arrived, looking for his girlfriend’s father, who was no-show. T-claps to Agitation for sticking with it! Great work this morning by all!