Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Weekend at Bedrock

  • When: 20220903
  • QIC: Manana
  • The PAX: Mother Board (R), Placebo (R), City Slicker, Microwave, AC/DC


by Leave a Comment

Conditions: 70’s and humid

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Hillbillies.  PAX then performed a Slaughter Starter which consists of Burpees x20 OYO, then lap around the gravel parking lot.

The Thang:

PAX grabbed blocks and met up at the yield sign.  PAX performed the following exercises:

3x Rounds

10x Lunges each leg w/block
20x Squats w/block
30x Calf Raises w/block
20x 4Count Flutter Kicks
10x 4Count Mountain Climbers

PAX moved out to the fire hydrant with blocks and performed the following exercises:

16x Overhead Press
15x Curls
15x Tricep Extensions

PAX moved out to bridge and performed the following

5x each Muricans:

Both hands on block, left hand on ground right hand on block, left hand on block right hand on ground, both hands on block. (20x Muricans total)

PAX then performed 11s across the bridge
Lawnmowers each arm
Monkey Thrusters

PAX moved back to flag and stowed blocks.

 

Mary: No time for her today.

Numberama: 6

Namerama: Manana, Mother Board (R), Placebo (R), City Slicker, Microwave, AC/DC

Pledge and COT: Complete

Devo: Getting out of the routine of showing up is way to easy.  Since moving in July, this was my first Q and only the second time I’ve posted.  Its much easier to stay in a routine, then starting over.

Tabata Tuesday

  • When: 20220913
  • QIC: Waldo
  • The PAX: Mayhem, Chicken Fry, Daniel-San, Gypsy


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x15 IC; Imperial Walkers x15 IC; SSH x10 IC; Hillbillies x15 IC; SSH x5 IC; Slow mosey around dirt parking lot

The Thang:
-Today we did a series of classic Tabatas.  Each Tabata was a single exercise, 20 seconds on, 10 seconds off, 8 sets, all at the flag.
-Tabata #1 – Squats.
-Run around the dirt parking lot, Tabata #2 – Flutter Kicks.
-Run to the no parking sign and back, Tabata #3 – Calf Raises.
-Walk around the traffic circle, Tabata #4 – LBCs
-Run to the no parking sign and back, Tabata #5 – Monkey Humpers
-Walk around the traffic circle, Tabata #6 – Heel Taps
-Lt. Dans around the traffic circle

Mary: No time for any additional Mary

Numberama: 5

Namerama: Mayhem, Gypsy, Chicken Fry, Daniel-San, Waldo

Pledge and COT

Announcements: Saturday rotating workout is at Faultline this week.  Q Sheet has a lot of openings

Devo: Rest is important, and doesn’t always mean doing nothing…it can just mean doing something different than you normally do.

Moleskin: 20 seconds doesn’t sound like a long time, but for some of these exercises, it definitely was.  Great job by the pax today to push through this one.

September 22 Shocker

  • When: 20220907
  • QIC: Repo
  • The PAX: Splinter, Grits (RESPECT,) Mullet, Crawdad, XRay (RESPECT,) Homeschool, The Grouch, Caterpillar (RESPECT,) Stalker (RESPECT,) Gypsy


by Leave a Comment

Weather: MOIST and HOT

You know the thing

 

Namearama

Pledge

Announcements: YHC running 45 miles this Saturday to benefit TAPS, Transplant Strong 5k 10/29, STAR 24 October

COT

Moleskin: YHC’s first time at The Shocker in awhile. Nice to see Stalker in the gloom with a ruck. The Grouch got his first taste of The Shocker, Mullet passed along the ROCK to Crawdad. The humidity, COVID, and Labor Day revelry had an impact on the PAX performance. Great to see both Stalker and Gypsy back in the gloom after bouts with the VID

Pond Prancing

  • When: 20220905
  • QIC: Repo
  • The PAX: The Grouch


by Leave a Comment

Weather: Muggy and Drizzling

 

Warmup:

SSH x15IC

TTT x10IC

Don Quixote x10IC

Imperial Walker x10IC

Pickle Pusher x10IC

Nature Boy x10IC each leg

Thang: Mosey around the pond

Namearama

Pledge

Announcements: YHC is running this coming weekend to benefit TAPS, STAR 24 in October

COT

Moleskin: YHC showed up knowing the Q sheet was empty. The Grouch is a recent PAX and didn’t want him to show up alone. Nice mosey around the pond made for great 2nd and 3rd F

A track workout without a track

  • When: 20220830
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, Chicken Fry, Chowdah


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and muggy, light rain toward the end of the workout

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward OYO; LBAC backward OYO

The Thang:
-Slow mosey to the parking area near the baseball fields/fire station.
-At the end furthest from the fire station, 20 squats on Q, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then sumo squat around that curve.  Repeat the sprint/walk/sprint/sumo squat cycle a few times.
-Hold plank for about a minute, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then bear crawl around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Monkey Humpers x15 IC, then sprint the straightaway to the other end of the oval, walk the curve, sprint back to the other curve, then lunge walk around that curve.  Repeat the sprint/walk/sprint/bear crawl cycle a few times.
-Calf Raises x25 IC, then sprint the straightaway to the other end of the oval, walk the curve, backwards run on the other straightaway, then walk around the other curve.  Repeat the sprint/walk/backwards run/walk cycle a few times.
-Return to the flag

Mary: Flutter Kicks x25 IC; LBCs x25 IC; Heel Taps x10 IC

Numberama: 5

Namerama: Mayhem, Easy In, Chowdah, Chicken Fry, Waldo

Pledge and COT

Announcements: Bedrock is hosting this Saturday’s rotating workout.

Devo: Rest if doctors tell you, or if you’re body can’t handle the work…but even if you can’t do the workouts that the Q is leading due to nagging injuries or whatever, you can always find some work to do.

Moleskin: I Q’d at the Jones a couple of times, and I enjoyed using the track there to come up with some unique ways to get a run-heavy workout in.  This was a modified version of one of those workouts I did, which does a good job of getting your heart rate up quickly.

Ab & Leg Ladder

  • When: 20220816
  • QIC: Waldo
  • The PAX: Easy In, Chicken Fry, Gypsy, Daniel-San


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO; lunge walk around the circle

The Thang:
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about 30-45 seconds
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC

Mary: Heel Taps x20 IC

Numberama: 5

Namerama: Easy In, Gypsy, Daniel-San, Chicken Fry, Waldo

Pledge and COT

Announcements: The Oak 2.0 is Saturday

Devo: Make sure to take care of yourself when facing stressful situations.

Moleskin: This is a workout I’ve Q’d a couple of times in the past, and it definitely gives your legs and abs a beatdown.

Explore the Space

  • When: 20220809
  • QIC: Flo
  • The PAX: Smokey, Grits, Amnesia, Kiwi, Ryeback, Space Cowboy, Schrute, Fanny Pack, Milton, Goose


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  81 Degrees

FNGs: None

COP:  SSH, Monkey Humpers, LBAC x 10 IC (Forward and Backward), Don Quiote

The Thang:

In the words of Pretzel and Christopher Walken, the PAX explored the space around the AO. We made our way around the Doty Park area taking advantage of equipment to complete our beatdown.

Steps-ups on the wall, Trice dips on the wall

People’s chair, BTW

Curls with Block, Merkins, Sit-Ups with Block, Squats with the Block (25 each with run after each circuit)

Inverted sit-ups on the table, Split-Squats

Offset Merkins on the curb, Toe taps

Table Step-Ups

Mary:  Low plank, Pickle Pounders, WWI Sit-ups, Pickle Pushers

Numberama, Namerama, Announcements, Pledge, COT

Devo: Read from Psalm 51 and discussed the need for recognizing our sin and coming before God in humility

Moleskin:  It’s always a pleasure to Q at the TOTS. This was no exception and the PAX were up for the trip around the AO.

 

Big Bunny Cardiac

  • When: 20220728
  • QIC: Waldo
  • The PAX: Easy In, Daniel-San, Chicken Fry, Gypsy


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Very warm and very muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the lightpost on the right and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 5

Namerama: Easy In, Daniel-San, Chicken Fry, Gypsy, Waldo

Pledge and COT

Announcements: Saturday’s rotating workout is at Faultline; CSAUP coming on August 20

Devo:  It’s fine to use other people’s accomplishments as goals, but focus on making yourself better than the person you were the day before.

Moleskin: We had two Cardiac newbies, with Daniel-San and Chicken Fry finally getting to experience everyone’s favorite monthly fitness test.  We also had the return of Bedrock’s new mascot, a very large, seemingly domesticated rabbit, who first made an appearance in the gloom a couple of weeks ago.  This bunny hung around the traffic circle for most of the workout today, probably hoping we’d leave behind a porterhouse steak, because this rabbit obviously likes to eat.

Helping Your Brother

  • When: 20220721
  • QIC: Waldo
  • The PAX: Mayhem, Gypsy, Chicken Fry, Swanson (visiting from F3 Mocksville)


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and muggy

FNGs: None

COP: SSH x20 IC, TTT x11 IC, Imperial Walkers x15 IC, LBAC Forward & Backward OYO, slow mosey around the dirt parking lot

The Thang:
-Burpees x5 OYO
-Mosey to Speed Limit sign…Burpees x5 OYO, Squats x10 OYO
-Mosey to Bridge…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO
-Mosey to Small Wall…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (10 each leg) OYO
-Mosey to Whiffle Ball field via the boardwalk…One lap around the bases…Bear crawl from home to 1st, Sumo squat from 1st to 2nd, Lunge walk from 2nd to 3rd, bear crawl from 3rd to home.
-Mosey to Big Pavilion…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (10 each leg) OYO, LBCs x25 OYO
-Flutter Kicks x30 IC
-LBCs x25 OYO, Step-ups x20 (10 each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Small Wall…Step-ups x20 (10 each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Bridge..Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Speed Limit sign…Squats x10 OYO, Burpees x5 OYO
-Mosey to Flag is normally at…Burpees x5 OYO

Mary: Heel Taps x30 IC; LBCs x20 IC

Numberama: 5

Namerama: Mayhem, Gypsy, Chicken Fry, Swanson, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at FaultLine this week.  CSAUP on August 20.

Devo: Try not to take things personally (unless it is clear that it is personal).  Try to be a bright spot in somebody’s day, even if they aren’t necessarily returning the favor…you could end up helping them out by doing so.

Moleskin: This was a recycled workout from one I led a while ago, and it’s a good solid all-around beat-down.  We definitely did our best to help each other out, as a couple of guys couldn’t run due to some injury issues (so we slowed down the moseys).  Also, one of the pax realized midway through the workout that he locked his keys in his vehicle, so a couple of guys stepped up to help out with that.

There’s Something About Mary… That Sucks

  • When: 20220714
  • QIC: Milton
  • The PAX: Space Cowboy, Smokey, Microwave, Ryback, Radio, Amnesia, Goose, Kiwi


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Humid

FNGs: None

COP:

SSH: 50 – IC

TTT: 10 – IC

Imperial Walker: 10 – IC

Hill Billy: 10 – IC

Don Quixote: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

Overhead Clap: 10 – IC

Bat Wing: 10 – IC

Moroccan Night Club: 10 – IC

Merkin: 20 – OQ

The Thang:

Connonball Sit-Up: 20 – OQ

Reverse Crunch Kick: 15 – OQ

Freddy Mercury: 15 – IC

Crunch Hold: 10 – OQ

Knee Touch Crunch: 20 – OQ

Crunch Single Leg Lift (Alternating): 20 – OQ

Burt Reynolds: 10 (Each Side) – IC

Leg Raises: 15 – OQ

Ray Charles: 15 – IC

V-Sit: 30 – OQ

Run the long loop

WWI Crunch: 10 – OQ

Windshield Wiper: 10 – OQ

Magoo w/ a Brick: 10 – OQ

American Hammer w/ a Brick: 10 – IC

Weighted T-Raise: 20 – OQ

Moutain Climbers: 25 – IC

Run the long loop

Connonball Sit-Up: 20 – OQ

Reverse Crunch Kick: 15 – OQ

Freddy Mercury: 15 – IC

Crunch Hold: 10 – OQ

Knee Touch Crunch: 20 – OQ

Crunch Single Leg Lift (Alternating): 20 – OQ

Burt Reynolds: 10 (Each Side) – IC

Leg Raises: 15 – OQ

Ray Charles: 15 – IC

V-Sit: 30 – OQ

Mary:

It was all Mary

Punishment:

Squats: 50 – OQ (1 for every star on the flag that Microwave left at home)

Numberama: 9

Namerama: Space Cowboy, Smokey, Microwave, Ryback, Radio, Amnesia, Goose, Kiwi, Milton

Pledge and COT

Announcements: CSAUP in August. Not sure when or where.

Devo: Everyone faces furstrating circumstances. It is how you react to them that matters.

Moleskin:   replace with moleskin