Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Warriorpaxmountainshocker

  • When: 20200702
  • QIC: Defib
  • The PAX: Cheetah, Defib


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

Conditions: 76 with 87% humidty. It felt cooler this morning than other recent mornings. There were also a couple nice cool breezes that were very welcomed.

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing

COP:

Straight to the thang

The Thang:

Movement 1: The Warrior!
The first exercise is…. run 1 mile!
5 pull-ups (at the goalpost)
10 Merkins
15 squats
Run across Football field to other goalpost
5 pull-ups
10 Merkins
15 squats
Run length of the field again.

Movement 2: PAX Mountain 1.0!
Muster at the parking lot and claim a parking space

AUDIBLE!!!! Cheetah mentioned that we could get our rucks and ruck this. HECK YES! We got our rucks from our vehicles and went back at it

Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck 200 meters (half a track lap)
20 flutter kicks IC
Ruck the other half lap back
Bear square
20 Merkins
Bear square
20 WWI sit-ups
Ruck half a lap
20 flutter kicks IC

Movement 3: The Shocker!!!!
Ruck over to the bleachers and stow rucks
25 Merkins
25 LBCs
Run the bleacher steps up and down 8x
24 Merkins
24 LBCs
Run 400 meters
23 Merkins
23 LBCs
Run the bleacher steps up and down 8x
22 Merkins
22 LBCs

Grab our rucks and muster at the flag

Mary:

Plank for 1 minute

Recover Recover

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

This Saturday’s BC is at Tectonic 0600 and will be lead by Sakrete. Make it out of you can!!! And keep in mind physical distancing.

Prayers and BOM : 

Unspokens 🙏

Devo:

“Did you really have a bad day, or just 5 minutes you can’t let go of?”

Moleskin:  

The 1 mile was hard, I was tired after running half a lap 🤦‍♂️. I clocked in at 7:45 and Cheetah at 8. Cheetah’s regular pace is 9-10 min pace so he was pushing it!!! I’m glad Cheetah posted, I appreciated the socially distanced company as we put in the work this morning!

Totals:
3000 meters ran/rucked
Bleachers run 16x
10 pullups
154 Merkins (including 40 ruck Merkins)
30 squats
4 bear squares
40 WWI sit-ups
40 Flutter kicks IC
94 LBCs
1 minute plank
Not bad for 45 minutes 😄👍🤘🤦‍♂️😅

Redo’s Old Weinke and Quazi Q School

  • When: 20200701
  • QIC: Olaf
  • The PAX: Oops, Footlocker, GI Jane (R), Outhouse, Cornhole


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

Conditions: 70’s and clear

FNGs: None

COP:  SSH (IC) x15, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

Today was about learning standards and the correct form while doing exercises.  So taking a lead from a Redo workout, YHC worked with pax on their form doing a few exercise like squats, merkins, flutter kicks, and mountain climbers.  To practice appropriate social distancing, a Usain Bolt was done, the pax getting their block picking the exercise that the remainder would do until they got back.

Once all pax returned with a block, YHC gave a mini Q-School instructing how to Q and why the standard format is used to lead.  YHC explained that pax would lead their exercise in 15-10-5 and gave them a last chance to change their exercise for one that uses blocks.  Final exercises were Curls for the girls, High Knees, Overhead Press, Som-Bitch (flutter kicks with chest press), Box Cutters, and Tricep Extentions.  Rounds completed and blocks returned.

Mary: LBCs (IC) x25, Reverse Crunches (IC) x25, Flutter Kicks (IC) x25

Numberama: 6

Namerama: Oops, Footlocker, GI Jane (R), Outhouse, Cornhole, Olaf

Pledge and COT

Announcements: Just prayer requests for Outhouse’s M who will be induced 2 weeks earlier than expected

Devo: Everything that YHC has been reading, studying and praying about has been about waiting on God’s timing and not rushing to satisfy a need/want that’s not God’s best.  God spoke “Saul” to YHC and story of Saul becoming king was Israel wanting to be like the other nations and have a king.  God provided Saul to the people but warned that it wasn’t the best because HE wanted to be their king.  Sometimes we make things happen when God has something better further out, and the end result means more pain and heartache.

Moleskin:   Thought it was important to teach the Pax good form and F3 standards.  We so often get lax and need to remember why we do what we do…

A Mile and 4 Corners

  • When: 20200630
  • QIC: Splinter
  • The PAX: FNC, Easy In, Splinter


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The Thang:

TTT x 10

Runner’s Stretch

YWTL (Back Stretch)

SSH x 25 (IC)

1 mile run around the park and then to the Whiffle Ball Field

4 Stations:

1st:

Bobby Hurley’s x 20

Plank Jack x 20

Prisoner Squats x 20

Plank until group is done; then Lt. Dan to next station

 

2nd:

Diamond Merkin x 20

Body Builder x 15

Gorilla Humper x 15

Peter Parker x 15

Al Gore until group is done; then Bear Crawl to next station

 

3rd:

Turkish Get-up x 15

Carolina Dry Dock x 20

Dying Cockroach x 15

Mountain Climber x 15 (IC)

Star Plank until group is done; then backwards bear crawl to next station

 

4th:

Mogul x 15

Crab Cake x 20

Hand Release Merkin x 20

Lunge w/Twist x 15

Al Gore until group is done; then inch worm back to Home

Run back to circle

Mary

No time for Mary!

C.O.P – Count off, namorama, Pledge of Allegiance, BOM

Devotion:  YHC has been spending a lot of time during morning runs and any other alone time allotted to reflect on leadership.  How does one effectively lead?  What factors cause others to navigate to someone and look to them as leaders?  This was our discussion topic throughout the majority of the workout.  We identified that leaders are those who act on what they speak/preach about.  Are they willing to clean the preverbal “toilet”; meaning, are they willing to get in the trenches with those they lead.  That’s where real change happens; not by speaking it into existence, but by putting action to your words.

Moleskin:  YHC was unsure as to whether or not he’d be doing this workout alone, but true to Bedrock form there’s always a PAX or 2 coming in on 2 wheels!  The count may have been smaller than usual this morning, but the chatter was insightful and encouraging to one another!  Thank you men for the opportunity to lead!

A shocking use of technology at The Shocker – MUST READ

  • When: 20200701
  • QIC: Peg
  • The PAX: Floppy, High Stick, Space Cowboy, Splinter, Old Flame (R), Grits (R), Schrute, Microwave, AC/DC


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Ten men took on the Shocker for July. Circuits up and down the garage, and out Short Central Ave., cut over to Main St, 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 .4 miles or so running/stairs per circuit. Ruckers follow same pattern, but begin with 15 merkins/squats. It’s a brutal 45 minutes with or without a ruck.

Conditions – 74 degrees and moist

YHC didn’t have my phone this morning so asked Floppy to use his to record Namearama. What follows is the transcription of what his phone recorded…maybe the fears of our devices accurately listening to us are a bit unfounded. Or we were all so damn tired that we all just spoke nonsense!

Shocker for July 1st. David 1, we’re always there too 4.9 10 David 51 peg respect for students 37 splinter. 48 Street Johns 47 High Stick more respond 43 space cowboy. John 36, microwave microwave. Michael Pierce 41 AC, DC AC DC. Craig fire is 53 more 53.Respect. Steven fingers 30, yeah. 
I’m holding him floppy.

 

Grab Coupons And Go

  • When: 20200629
  • QIC: Defib
  • The PAX: Wreck It Ralph, Gumbo, Defib


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

Conditions: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: I didn’t say the disclaimer today, sorry Men! But I did talk about maintaining physical distancing

COP:

Straight to the Thang!

The Thang:

Every PAX go grab 2 blocks and ruck the AO! No, seriously that’s what we did. Grab 2 blocks and move out. Carry them anyway you have to. Walking the perimeter of the road at Wescott park is a mile and that’s what we did. When we got back to the flag, we stopped at the entrance to the parking lot for movement 2.

Movement 2:

Grab your 2 blocks and drop them off at the other end of the parking lot, Ruck back and do 20 squats.

Ruck back and get your 2 blocks and bring them back to the exercise spot at the entrance and do 10 abyss Merkins.

I originally wanted to do this multiple times but time was running short so just stay at the exercise spot and alternate squats and abyss Merkins until it’s time to Stowe the blocks.

Mary: 

Flutter kicks 20 IC

Dying Cockroach 20 IC

LBCs 20 IC

Numberama: 2

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Prayers for my family during this hard time with the separation of my M and me

Prayers for the Gumbo’s family’s health

Unspokens

Devo:

For the life of me I can’t remember my Devo, but it was something insightful

Moleskin:  

I didn’t know that Wreck It preblasted for Magnitude yesterday; he was fine with me taking the Q as long as we do rucking things. Well that’s easy because that’s what we do! He mentioned that he should really start training for the November GORUCK events in town so I thought, hey we should carry some coupons around the AO 😂😅 that was a terrible idea!!!

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Heart of a Lion… or Cow

  • When: 20200630
  • QIC: Milton
  • The PAX: Space Cowboy, Peg, Hospice, Microwave


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

Conditions: Hot and Heavy

FNGs: None

COP:

SSH – 50 (IC)

TTT – 10 (IC)

Don Quixote – 10 (IC)

Imperial Walkers – 10 (IC)

Little Baby Arm Circles (Forward) – 10 (IC)

Little Baby Arm Circles (Backward) – 10 (IC)

Overhead Clap – 10 (IC)

Bat-Wing – 10 (IC)

Moroccan Night Club – 10 (IC)

The Thang:

Mosey around  the AO

Grab a block

Starfish:

Merkins – 20 (OQ), Burpees – 10 (IC)

Sumo Squats – 20 (OQ), Burpees – 10 (IC)

Tricep Extensions – 20 (OQ), Burpees – 10 (IC)

Curls – 20 (OQ), Burpees – 10 (OQ)

Overhead Press – 20 (OQ), Burpees – 10 (OQ)

Mosey around the AO

Merkins – 20 (OQ), WWII Sit-up – 20 (OQ)

Sumo Squats – 20 (OQ), WWII Sit-up – 20 (OQ)

Tricep Extensions – 20 (OQ), WWII Sit-up – 20 (OQ)

Curls – 20 (OQ), WWII Sit-up – 20 (OQ)

Overhead Press – 20 (OQ), WWII Sit-up – 20 (OQ)

Mary: No time

Numberama: 5

Namerama: Milton, Space Cowboy, Peg, Hospice, Microwave

Pledge and COT

Announcements: Hospice was tired

Devo: How you present your message is just as important as the message you are presenting.

Moleskin:   Hospice was tired

7 of Diamonds Always Plays

  • When: 20200629
  • QIC: Microwave
  • The PAX: ACDC, Roscoe, Woody, Cold Cut, Beaver, Sunshine, Major Dad, EZ Go


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Conditions: Humid and warm

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 20 IC, TTT, IW, LBAC fwd & bwd, overhead clap

THE THANG:

The 7 of Diamonds routine was performed on the soccer field.

7 burpees in all four corners

14 merkins in all four corners

21 split squats R & L, 21 normal squats, 21 IC Monkey humpers

28 Jim Braddocks, 28 pickle pounders IC, 28 Burt Reynolds R & L

35 I don’t remember in all 4 corners

42 Hillbillies, 42 SSH, REPEAT

49 MT Climbers in all 4 corners

Mary: 

Superman lat pull downs

Ironmans

Superman Pulse

Ironman pulse

WW1 sit ups

Flutter kicks

Recover Recover

Numberama: 9

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices

Prayers and BOM : 

Unspokens 🙏

Devo:

Be excellent to each other

Moleskin:  

The group was sick of burpees and merkins so Woody was gonna make another push to get the coupons back. Horseflies are nasty.

Tour Of The Jones!

  • When: 20200630
  • QIC: Defib
  • The PAX: Schrute, Gumbo, Defib


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

Conditions: kind of warm but felt uncomfortably Humid

FNGs: No FNGs Today

Disclaimer: Given and reinforced physical distancing and no shared coupons

COP:

SSH 10 IC

Don Quixote 10 IC

The Thang:

1/4 mile mosey

First stop: Picnic table
2 Rounds of
Carolina Dry Docks 5 on Q
Derkims 5 on Q
Merkins 5 on Q
Bench Merkins 5 on Q
Table top Merkins 5 on Q
Step ups (alternating) 20IC

*for the last table top Merkins, it was 1 minute AMRAP

Next stop: Bleachers
5 rounds going up and down the bleachers

Next stop: Other bleachers
Dips 20IC

Next stop: Concession stand wall
Wall sit, each PAX counts a number till we get to 30

Next stop: more bleachers!
5 rounds going up and down the bleachers

Next stop: the track
20 yard out and backs
Mosey
Sideways shuffle
Backwards run
Karaoke
Skip
High knee

Mosey to the next stop: more bleachers
Staying Alives and Burpees
1 burpee then run out to end of first bleachers and back. Then 2 burpees then run to the end of the second bleachers, etc, etc until we did all 4 bleachers. Then we each grabbed a set of bleachers and did a sideways bear crawl shuffle across our bleachers 4 times out and back

Mosey to the Last stop: The Goal post
5 pull-ups OYO modify with leg raises if needed

 

Mary: 

LBCs 20IC
American Hammer 20IC
Flutter Kicks 20IC
Plank for 45 sec

Recover Recover

Numberama: 3

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Make safe choices to stay healthy. Keep practicing Physical distancing, wear a mask, don’t share coupons, speak up if you don’t feel comfortable if you think a safer option exists.

Save the date: 8/29/20 – Repo is having a birthday run for charity. He’s running 43 miles with funds received going to Camp Hands of Hope

Prayers and BOM : 

Unspokens 🙏

Devo:

Moleskin:  

The Jones!!!!! Guys, there’s a bunch of stuff here to use and we didn’t even use the coupons in the shed! Great push Schrute and Gumbo!

Run the Miles

  • When: 20200628
  • QIC: Schrute
  • The PAX: City Slicker, Jedi, Milton, Sofia, Splinter, Space Cowboy, Grits (R)


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Weather; Warm and Humid 78 degrees. Slight hint of sprinkles. (Precipitation that is)

Numberama: 8

Warm-up: waiting for 5:00 am to display one a Garmin and mumble chatter. Mixed with some light stretching.

Thang; All runners this morning. Varied miles.

 

Some third F at the end while waiting for Grits to finish a 7 miler. Space Cowboy has to leave at end of run.

Another Creamer morning holding the standard. f3 facebook

Upper Body & Stayin Alives

  • When: 20200627
  • QIC: Microwave
  • The PAX: Placebo, Pretzel, McFly, Threes Company, Hospice, Schrute, Pink Slip, Adjustment


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Conditions: low 70’s

FNGs: none

Disclaimer: GIVEN WITH PRIDE

COP:

SSH, IW, LBAC, TTT

The Thang:

Stayin Alive

Curls for the girls, 4 count Curls, dammits, curls to shoulder press, 90 degree curl hold

Stayin Alive while partner holds squat

Overhead tricep press, hip ups, tri dips, Jim Braddocks, tri dips

Stayin Alive while partner holds 6 inches

Chest Press, merkins, American Hammers, 4 count chest press

Stayin Alives (plural)

Overhead press, front arm raises, kettle bell swing, Superman Merkins

Walk with the blocks

Mary:  Superman lat pull down, ironman, Superman pulse, iron man pulse, rotating hip dips, Burt Reynolds L & R, flutter kicks

Numberama: 9

 

Announcements: 

Prayers and BOM : Done

Devo: Be excellent to each other