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.

Creepy Crawlers

  • When: 20200211
  • QIC: Repo
  • The PAX: Wambach, Defib, Gypsy, Stalker (Respect,) Bob the Builder (Respect, ) Sakrete, Waldo, Sugar Mountain, Mayhem, Chum, Jalopy, Mad Dog, Repo


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Weather: 68 and Clear

 

Warmup:

SSH x10 IC
LBAC x10 IC F/B
Imperial Walkers x10 IC
5 Sets
Squats x20 OC
Calf Raises x20 IC
Flutter Kicks x20 IC
Thang
Bear crawl from yield sign, sprinkle in some lunge walks, exercises between breaks.
Squats x10 OC
Merkins x10 OC
WWI Su x10 OC
Nature Boys x10 IC
Diamond Merkins x10 OC
Progressive Squats x10 OC
Box Cutter x10 IC
Jump Squats x10 OC
Mosey back to Flag
Mary:
Indian Situp x10 OC
Namearama
Pledge
Announcements: Run with Dolphins 5K 2/22
COT
Devo: YHC has been reading Jon Gordon a good bit lately, and this is taken from his book The Carpenter. You can control your outlook, so repeat this Positive Pledge each day, and whenever you need a boost

Positive Pledge

  • I vow to stay positive in the face of negativity.
  • When I am surrounded by pessimism, I will choose optimism.
  • When I feel fear, I will choose faith.
  • When I want to hate, I will choose love.
  • When I want to be bitter, I will choose to get better.
  • When I experience a challenge, I will look for an opportunity to learn and grow.
  • When faced with adversity, I will find strength
  • When I experience a setback, I will be resilient.
  • When I meet failure, I will fail forward, toward future success.
  • With vision, hope, and faith, I will never give up and will always move forward toward my destiny.
  • I believe my best days are ahead of me, not behind me.
  • I believe I’m here for a reason and my purpose is greater than my challenges.
  • I believe that being positive not only makes me better, it makes everyone around me better.
  • So today and every day I will be positive and strive to make a positive impact on the world

Moleskin: There was plenty of mumble chatter, beginning with the warmup. YHC loves to work legs, and we got plenty of leg work in this AM. The mumble chatter really flowed when we began bear crawling. It was obvious that the PAX couldn’t get enough of this exercise, and wished we had time for so much more.

Mad Dog’s Big Red Block Party

  • When: 20200206
  • QIC: Waldo (Mad Dog as Co-Q)
  • The PAX: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG)


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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: Warm, muggy

FNGs: Booster Seat (Will Long)

COP: TTT x10 IC; LBAC x15 IC (forward and backward)

The Thang:
-Grab a block and meet near the yield sign.
-Partner up for a double dora.
-Double Dora – 100 Chest Presses; 200 Curls for the Girls; 300 Squats w/ the Block; 300 Chest Presses; 200 Tricep Rows; 100 Squats w/ the Block (one partner is doing the exercises, the other is running around the dirt parking lot, then swapping places)

Mary: Tricep Extensions x20 on Q; LBCs x50 on Q; Tricep Extensions x20 on Q; LBCs x40 on Q; LBCs x30 on Q; Heel Taps (aka Ray Charles) x16 IC

Numberama: 13

Namerama: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG), Mad Dog, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Need volunteers for P200

Devo: Read Ecclesiastes 4:12; Let’s remember to encourage and support each other and our families.  Don’t do it alon, reach out to each other and always look to God.

Moleskin: This was all Mad Dog.  The Q spot was open for today, so on Tuesday when I Q’d, I asked for a volunteer to Q today, and Mad Dog stepped up right away to pick up his 2nd co-Q.  He designed this beat-down and handled everything other than this backblast.  As soon as he can knock out Q School, he’ll be good to go, and he already knows how to come up with a good quality workout.  Special welcome to Rocking Chair from F3 Lexington, who not only showed up to workout while on a work trip, but also brought out an FNG.  So welcome Booster Seat (Will Long), who lives in Summerville, and will hopefully be making more appearances in the gloom.

Defense! Clap Clap

  • When: 20200204
  • QIC: Waldo
  • The PAX: Easy In, Streaker, Mad Dog, Mayhem, Chaos, Jalopy, Repo


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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: Perfect…cool and clear

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x10 IC; LBAC (forward & backward x12 IC)

The Thang:
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left.  Repeat a handful of times on Q.
-Indian Run to the bridge, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups); Inchworm Merkins x10 OYO; Box Jumps (or step-ups) x10 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 10 shuffles or so.
-Figure 8/Weave 11s….Starting on one side of the parking lot do 1 Bobby Hurley, on the other side do 10 High Knees IC.  When running to the other side of the parking lot, cross over the middle sidewalk, making a figure 8 pattern (and avoiding possible traffic from other Pax by weaving in with them).  Increase the Bobby Hurleys +1 and decrease the High Knees -1 on each rep until you get to 10 Bobby Hurleys and 1 High Knee IC.
-Mosey back to the small wall.  Box Jumps (or step ups) x5 OYO; Inchworm Merkins x5 OYO; Box Jumps (or step-ups) x5 OYO.
-Mosey back to the flag (with a Bernie Sanders across the bridge)

Mary: LBCs x30 IC; Heel Touches x30 IC; Flutter Kicks x30 IC; LBCs x30 IC

Numberama: 8

Namerama: Easy In, Streaker, Mad Dog, Mayhem, Chaos, Jalopy, Repo, Waldo

Pledge and COT

Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: While the methods of preparation may vary based on the activity you are preparing for, the intensity of the preparation should remain high.

Moleskin: With football season now complete, I wanted to have the Pax go through a workout reminiscent of a basketball conditioning practice.  It was a cardio heavy workout, with some jumping and a little bit of work on our defensive stance and footwork.  Great job by the pax.  A welcome back to the gloom to Chaos.  And T-Claps to Mad Dog for stepping up to co-Q on Thursday.

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

Woodchucks and Tire Flippers at Bedrock

  • When: 20200128
  • QIC: Stalker
  • The PAX: Peaches (respect), Prius (respect), BTB (respect), Yo Adrian (respect), Sakrete, Flanders, Mad Dog, Splinter, Chum, Fish N Chips, Cheetah, Easy In, Picasso, Gypsy, Mayhem, High Stick, Wambach


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INTRO: The preblast teased the PAX with suffering, and some heavy coupons helped make that a reality. 18 men suffered together this morning at Bedrock.

COP: Worlds Greatest Stretch, plank to merkins x5, plank to merkins x10, plank to merkins x15

THANG: In teams of two, grab all of the logs, form two columns, and move out toward the entrance of the park. The men without logs ran satellites around the formation.

At the entrance, drop the logs and form a column behind each of two tractor tires. Holding the starting line, each man will sprint to the tire, flip the tire, then sprint back. Rinse and repeat. In total, the tires were flipped about 100yds.

Next, form a column behind each tire. Each man will flip the tire, then perform a triple merkin burpee, then move to the back of the line. Rinse and repeat until we are back at the logs.

Next, use the logs to roll the tires across and back toward the flag. Continue until Q calls time.

Next, roll the tires, team carry the logs, and jog back to the flag.

MARY: Dying cockroach x20

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Paraphrasing, “Therefore, rejoice in your suffering, since suffering produces perseverance, perseverance character, and character hope.” Romans 5:3-4

Taking the verse out of context, this verse has always spoken to me, as an endurance athlete. We know that events that truly suck and cause suffering make us tougher men. But the suffering referred to in Romans is suffering in the name of Jesus. Suffering in the name of Jesus produces perseverance. That continued perseverance produces spiritual character. And it’s that spiritual character that gives us hope. Not hope based on blind optimism, but hope in eternal salvation.

An Unconventional Half Mile Tour

  • When: 20200123
  • QIC: Sakrete
  • The PAX: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits,


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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: Cold.  Stupid Winter.

FNGs: None today.

COP:  TTT x 10 IC slow and steady to get a great stretch in the hamstrings.  10 Hillbillies x 10 IC.

The Thang:

YHC set up cones through the park.  From the circle at the flag to the baseballs at the entrance.  The first 3 cones were placed closer together than the others.  Seems perfectly set up for some STAYING ALIVES.  PAX ran one complete Staying Alive.  Gathered together at entrance to the circle.  Jailbreak from first cone to second.  25 merkins on Q.  Lunge walk to next cone.  25 squats on Q.  Jailbreak to next cone 25 WWI sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks on Q.  Bernie Sanders across bridge to first baseball.  25 calf raises on Q.  Jailbreak to other side of the semi circle.  25 LBCs on Q.  Lunge walk around circle at entrance back to first baseball closest to flag.  25 merkins on Q.  Bernie Sanders to next cone.  25 squats on Q.  Jail break to next cone.  25 WW1 sit ups.  Lunge walk to next cone.  25 Carolina Dry Docks.  Jail break to next cone.  25 LBCs on Q.  Lunge Walk to next cone then mosey to the flag.

 

Partner up.  Dora.  1 partner is running the staying alive course while partner 2 is doing one of the previous six exercises.  Flip flop.  Until time.

Mary: She wasn’t invited today

Numberama: 12

Namerama: AC/DC, Mayhem, Easy In, Defib, Fish N Chips, Waldo, High Stick, Wreck It Ralph, Splinter, Flanders, Benefits, Sakrete

Pledge and COT- Loud and Proud 

Announcements: Since this backblast is late there is no need in putting the anniversary convergence and party here.  That’s done and gone.

Devo: I didn’t have one prepared and Defib dropped some knowledge.   If you weren’t there you missed it.  My dad always told me…When someone who is smarter than you is talking… Listen.  So that’s what we did

Moleskin:   In the days following this Q YHC received several texts from PAX describing their dislike for me.  The pain in the legs was real.  Hopefully there weren’t too many pulled muscles on this cold morning.  The best way to get from point A to point B is a straight line.  This morning we did not follow that logic.  Covered about .5 mile in some pretty unconventional fashion but everyone got better for it.

We Don’t Do Pickle Pounders at a Waldo Q

  • When: 20200121
  • QIC: Waldo
  • The PAX: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter


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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: Below freezing

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)

The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)

Mary: LBCs x40 IC; Heel Touches x25 IC

Numberama: 10

Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo

Pledge and COT

Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25.  Newington Elementary 5k on Feb. 22, in honor of Underhand.

Devo: Stay warm.

Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions.  The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.

Blocks Up and Move Out

  • When: 20200114
  • QIC: Sugar Mountain
  • The PAX: Wambach, menyata, Gypsy, High Stick, Waldo, Jalopy(R), Pruis, Bambi, Mad Dog


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Weather 65 and great for a January day

FNG None

Disclamer Given

COP Squats x 20 IC, TTT x 10 IC, Don Quixote x 10 IC, The Chinook (Overhead arm circles) x 20 IC, The Hillbilly x 20 IC

The Thing Ring Of Fire (Each Pax latched onto a Block and mustered up at the parking lot entrence)

8 Stations located around the park where work would be put in.

Pax were directed to Qsack the block while the group moved.  If anyone needed a break we did 10 murkins.

The stationsin AMRAP style for 1:30.

Station 1 Blockee, Station 2 Curls for the Girls, Station 3 Tricep Dips, Station 4 Squats with the blocks, Station 5 Block pull through, Station 6 Step ups, Station 7 Overhead press, Station 8 Hussein Bolt

Mary MOnkey Humpers x 20 IC, Pickle Pounders x 20 IC, X and O until ti,e was up.

Numberama 10

Nameama and Pledge

Announcements