Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Baker’s Dozen Humping Some Monkeys

  • When: 20201103
  • QIC: Wambach
  • The PAX: MadDog, Fish N Chips, Splinter, Stalker, Gruber, Waldo, FNG (Don King), Sakrete, Major Dad, High Stick, Easy In, Defib, Wambach


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Weather
36 Degrees and clear
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Each PAX grab a block and form in two columns for Indian “run” to front parking lot
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Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Moving Merkins Left
Monkey Humpers x 15 IC
Lunge Walk with Block
Monkey Humpers x 20 IC
Sumo Squat
Monkey Humpers x 20 IC
Moving Merkins Right
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Find a parking block for wheel of misfortune. 5 Incline, 5 Right, 5 Left, 5 Decline Merkins. 4 of each, 3 of each, 2 of each, 1 of each. (60 total Merkins)

Split up to opposite side of the parking lot for 11, Waldo style.
Overhead Press + Curls for the Girls/Burpees

Indian “run” back to block pile
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Devo
Don’t be a dick!
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FNG
Oscar Almanza
Don King
You can always count on Fish N Chips for naming an FNG. Somehow we got from a Nicaraguan who used to do Taekwondo to Don King (by way of Oscar De La Hoya). Welcome Don King!
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Announcements
Ruck for Hunger 11/21. Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items. Thanksgiving Day convergence followed by football game. Christmas Drop in- 12/10 @ Stalkers house 1800. BYOB. Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth. After the drop in we will make a monetary donation to MUSC. Anniversary convergence 1/9 @ Faultline. Anniversary party @ Carnes Crossroads Barn. We will be smoking some butts and chicken. Sides also provided. We will be accepting donations for the Children in Crisis here locally.
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Moleskin
YHC was back in town for a couple days so decided to grab the empty Q spot. The PAX at Bedrock never disappoint. There was ample mumble chatter, and lots of work. YHC has not been as active lately, but will miss this group for sure. T-Claps to MadDog for closing us in prayer this morning. Thank you, gentlemen, for the opportunity to lead. SYITG!

Give Sakrete a Snickers

  • When: 20200813
  • QIC: Wambach
  • The PAX: Spooky, Fish N Chips, Waldo, Sakrete, Mayhem, Easy In, Defib, Wambach


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Grab a block with handles and form two columns near the yield sign.
Indian run/walk to the wiffle ball field.
Pair up for accountability, and each pair pick a base.

Moving from base to base, the block can move or you can move, but not at the same time. One hand must always be on the block.
Place block in front
Circle around block, keeping at least one hand touching it
Lift block over head and turn around
Place block in front
Rinse and repeat until you get to the next base
At next base
10 Curls for the Girls
10 Overhead press
10 squats to the block
5K race pace around the sidewalk

Rinse and repeat until run finished at the base where you started

Head back to gravel parking lot, then Indian run/walk back to the flag

Chiabata (8 exercises, 2 rounds, 45 seconds work, 15 seconds rest)
Merkin Jacks
Bobby Hurley
Overhead Press
Flutter Kicks
Burps
Kettle Bell Swings
Monkey Hummers
Curls for the Girls

Stow the blocks

A Light Jog at Bedrock

  • When: 20200723
  • QIC: Wambach
  • The PAX: Green Bags, Easy In, Mayhem, Waldo, Sakrete, Swinger, Gypsy, Wambach


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Start with a light jog around the gravel parking lot followed by a quick COP

COP
LBAC x 10 IC each direction
Squats x 10 OQ

Thang
6 Sets of cones 10 yards apart for a suicide
At first set of cones, PAX perform Monkey Humper x 1 (4 count)
Run to next set and perform one Merkin
Return to first set for one Monkey Humper
Second cone, 1 merkin
Repeat this through the last cone. After returning to the first cone, increase to 2 of each exercise. Continue until time runs out. Results are based on 5 cones for merkins (1st cone .2, 2nd cone .4, etc.)

Round 1 was 15 minutes. Round 2 was 20 minutes (after 2 minute break):
Green Bags – 5.8; 7.1
Easy In – 5.2; 6.2
Mayhem – 5.0; 6.0
Waldo – 4.8; 5.8
Sakrete – 4.2; 5.0
Swinger – 5.2, 6.4
Gypsy – 3.0; 4.4
Wambach – 5.4; 6.8

 

Devo

Find the healthcare workers in your life and reach out to them. They are going through some emotionally tough times. Sakrete added to find the Venmo of a healthcare worker and send them a few dollars for a coffee or something.

Accelerator – Humping Some Monkeys

  • When: 20200709
  • QIC: Wambach
  • The PAX: Master Load, Zamboni, Spaceballs, Wing Nut, Cheetah, Spooky, Pinkslip, Motherboard, Wambach


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Quick Mosey around the areas (within view of the flag) to get the blood flowing.
SSH x 20 IC (11-20 increasing in speed)
LBAC x 10 each direction IC
TTT x 10 IC
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Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Alligator Merkin
Monkey Humpers x 15 IC
Crawl Bear
Monkey Humpers x 20 IC
Frog Jump
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 20 IC
Plyo Lunges
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Mosey to the community center parking lot for wheel of misfortune. Find a spot on the curb. Start with feet on the curb for 5 Derkins, turn right (one foot on, one arm on) for 5 Merkins, Turn for 5 Incline Merkins. 4 of each, 3 of each, 2 of each, 1 of each.

11s in the larger part of the parking lot.
Start with 10 4-count Monkey Humpers and 1 Burpee, running ~30yds between exercises.

Mosey back to the flag
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Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

Bedrock Ladder

  • When: 20200709
  • QIC: Wambach
  • The PAX: Fish N Chips, MadDog, Sugar Mountain, Waldo, Gypsy, Sakrete, Swinger, Splinter, Mayhem, Easy In, Wambach


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Get a block each and muster near yield sign, forming two columns.

Man-to-the-front with blocks to wiffle ball field. Leave blocks near 1st base (know where you left it, so we don’t share coupons)

Home
Burpees x 5
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Burpee Broad Jump to 1st
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1st Base
Burpees x 5
Damn-its x 10
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Sumo-Squat to 2nd
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2nd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
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Sumo-Squat to 3rd
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3rd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin Jacks x 20 IC
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Lunge Walk to Home
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Home
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin jacks x 20
Curls for the Girls x 25 IC
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Reverse! Reverse!
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Return to gravel parking lot, and form two columns for man-to-the-front around parking lot to block pile.
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Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

Bedrock Dorbatta

  • When: 20200613
  • QIC: Wambach
  • The PAX: Mañana, Sakrete, Waldo, Milton, Pink Slip, Pretzel, Gypsy, Wambach


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Get a block each and muster near yield sign

Thang:

Mosey to playground for Warm-Up
SSH x 21 IC
LBAC Forward x 11 IC
LBAC Backward x 9 IC

Mosey Back to Circle and get get in groups of 3 (With 8 PAX, one pair in each group operated as a single “person”

During each round, two PAX perform exercise while third runs to light pole and back. When they return, next PAX from group goes, until all 3 have run once before moving to next exercise. Continue until time runs out.

1.Mountain Climbers
2.Kettle Bell Swings
3.Merkin Jacks
4.Calf Raises
5.Curls for the Girls

6.Blockees
7.Monkey Humpers
8.Makhtar N’Diayes
9.Bent-over Rows
10.Derkin N’Diayes

11.Peter Parkes
12.Moving Merkin Over Block
13.Clean-Curl-Press
14.Bobby Hurley
15.Hand-release Merkins

16.Smurf Jacks
17.Burps
18.Dips
19.Squats
20.Carolina Dry Docks

Stow Blocks, not time for Mary

Devo: In your interactions with others, ask whether your comments/actions open the door to discussion or close the door. If you are closing doors because of your hostility or assumptions, you might need to evaluate how you are getting your point across. Do people shut down around you, or do they engage in positive discourse? This can apply socially, at work, with your wife, with your kids. It doesn’t matter. Are you opening doors or closing doors?

Bedrock Practices SOCIAL DISTANCING

  • When: 20200609
  • QIC: Wambach
  • The PAX: talker (Respect), Gypsy, Grits (Respect), Sakrete, Waldo, Splinter, Repo, Mayhem (Respect), Easy In, Defib, Wambach


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Thang:

Get one block each and form line across from gravel parking lot entrance
Mosey around gravel parking lot and return to blocks

1. SSH x 52 IC
2. Overhead press
3. Curls for the girls x 26 IC
4. Inch worm across street
5. Alligator Merkin back
6. Lunges to first cone and back (with or without block)
7. Derkin N’Diays x 11 IC
8. Iron Cross x 20 OYO
9. Suicide with block OYO
10. Tony Hawk Burpee x 10 OYO
11. American Hammer x 27 IC
12. No Surrender (Left Knee Down, Right Knee Down, Left Knee Up, Right Knee Up, then switch) x 6 each leg On Q
13. Crab Walk around circle OYO
14. Incline merkin
15. Nipple crushers
16. Gorilla Humpers

Mary (PAX Choice)
Waldo – Nolan Ryans
Stalker – Rocking Horse LBC
Mayhem – Pickle Pounders

Devo: Challenge PAX to watch a movie, read a book, have a conversation, etc around race. Learn something new.

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