Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Is Waldo Scared of the Dark?

  • When: 20190912
  • QIC: Waldo
  • The PAX: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips


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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 and Muggy, but a little better than some recent days. Due to some lighting issues at the dog park area we normally meet at, I made the call to move the flag and workout out by the entrance near the big baseballs.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, Easy mosey

The Thang:
-At the small wall, Step-ups x20 (each leg)
-Lunge walk to parking lot at the far right of the park (if you’re coming into the park)
-Roundabout 11s (instead of running back and forth, we run around the traffic oval, doing one exercise at one end, and the other exercise at the other end): The exercises were burpees & jump squats…got close to completion, but I moved on from this when most people were not quite complete with their reps.
-Slow mosey back to the small wall.
-Step-ups x20 (each leg)

Mary: LBCs x50 IC, Heel Touches x20 IC, LBCs, x40 IC, Heel Touches x15 IC, LBCs x15 IC, Slow Heel Touches x12 (we had major counting discrepancies) IC

Numberama: 10

Namerama: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips, Waldo

Pledge and COT

Announcements: LQ at Miler for Underhand tonight

Devo: When stressed out, make sure to find a healthy outlet (such as a 5am beatdown)…don’t take it out on your family, friends, coworkers.

Moleskin: To answer the question in the headline, no, Waldo isn’t afraid of the dark.  Now I understand that Wescott is called the Country Club for a reason…our work-out conditions and facility are pretty nice, and one thing that I take for granted is the lighting we have.  When I showed up to find that lights were completely out in the back half of the park, I realized that the workout I had planned would probably be a little rough in the dark (especially without headlamps) given that we would have been running back and forth and in proximity to blocks on the ground.  So I decided we should move to the end of the park that had lights and set-up shop there.  We got set up just in time to start, and I had to come up with a workout on the fly…so I incorporated some of the stuff I already had planned, and combined it with some things I’ve done in the past.  I wanted cardio and leg work, and I think we accomplished that.

Ruining Childhood Games

  • When: 20190910
  • QIC: Stalker
  • The PAX: Pretzel, Fish n Chips, Mad Dog, Waldo, Cheetah, Snap-On, High Stick, Sakrete, Top 40, Mayhem, Chum, Manana, Defib, Wreck-it-Ralph, Easy In


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INTRO: YHC forever ruined a classic board game, Chutes & Ladders, for the PAX by assigning nasty exercises to each space, with particularly nasty exercises assigned to the ladders and the chutes. 16 men played like kids and are better for it. Welcome FNG Top 40, Kasey King.

COP: mountain climbers, skull crushers, LBC’s, fairy jacks, iron cross, block press

THANG: The exercises included:

mountain climbers, blockees, curls, skull crushers, dammits w/ block, derkins, tri ext, LBC’s, squats, Carolina dry docks, fairy jacks, WW1 situps w/ block, lawnmowers, iron cross, OHP, block bench press, crawl bear w/ block

Chutes: Run w/ log to lightpole and back (about 100yds)

Ladders: Mountain Climbers x50 IC

MARY: WW1 w/ block x5, flutter kicks x15 IC, WW1 w/ block x5, flutter kicks x10 IC, WW1 x5, flutter kicks x5 IC

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: There is a right way and a wrong way to argue with your spouse or significant other, and I have tripped over every wrong way imaginable. Some Rules of Engagement to keep in mind when verbally sparring with your wife: 1. Do not use terms that can be deemed to be judgemental, 2. Do not bring-up past transgressions, 3. Do not make negative comparisons (i.e. “you’re acting just like your mother” or “why can’t you be more like your sister?”), 4. Do call a timeout and discuss the issue later, when you are calmer and less likely to say something you will regret.

Moleskin: Welcome FNG Top 40, Kasey King. Kasey gave the PAX plenty of ammo to develop a F3 name, but the PAX settled on “Top 40” because of the similarity between Kasey Kasem and Kasey King. Pretzel and Fish performed one-on-one bday pickle pounders, which are somehow even more disturbing. Sakrete invited YHC to not come back to Bedrock anytime soon. Defib is an animal, or an idiot, or both for bringing a ruck, his own over-sized block, and running with a log – all while being just 3 weeks post knee operation. Mayhem won Chutes & Ladders, if there is such a thing as “winning” a workout like this. And 16 men really, really hate dragging a block while bear crawling backwards.

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R)


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

Disclaimer:  Given loud and proud.  Push yourself and don’t hurt yourself.  No-one to sue

Conditions: 75 degrees.  Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP:  Sakrete:  10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field.  10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC.  Sprint one base.  10 hand release merkins, 10 copperhead squats IC, 10 WWI setups.  Sprint two bases.  10 merkins.  10 squats.  10 Flutter kicks IC, Sprint three bases.  10 hand release merkins, 10 copperhead squats, 10 WWI situps.  Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud. 

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm.  Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers.  50/50 gave us a update on what we could expect.  Check on your brothers and neighbors.

Moleskin:   Magnirock was excited to host the convergence today.  Had a good showing of 45 guys.  Bed Pan became the most recent recipient of the pickle pounders birthday song.  Dude is 21.  What were you doing on the day of your 21st birthday??  I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that.  Good on you Bed Pan.  Keep up the solid work.  Thanks to all the men that joined us this morning and the work that was put in.  We did have 2 FNGs.  Jared Gilstrap now known as Peach Fuzz is our brother Peaches son.  Jeffrey Facteau now known as Chernobyl.

LEGO My Eggo

  • When: 20190806
  • QIC: Sugar Mountain
  • The PAX: Fish and Chips, Double Trouble, Streaker, Waldo, Swinger, Mayhem, Prius (Respect), Yo Adrian (Respect), EZ-In, Chowda, Sugar Mountain,


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Weather 78 deg and humid as shit!!!

FNG None:

COP: TTT x 10 IC, Don Quixote x 10 IC, LBAC x 10 each way, Mountain Climbers x 10 IC.

 

The Thing

YHC has a box with LEGOs numbered 1 – 25. Pax was instructed that the larger peace’s had the larger numbers.  Pax would chose an exercise and then pick a LEGO peace. All PAX would do the exercises with what ever number was on the LEGO.

Work was put in and was not easy!!

 

Numberarama

Namarame

BOM

Devo: Dont be a dick!!

 

 

August Running of The Cardiac

  • When: 20190822
  • QIC: Sakrete
  • The PAX: Waldo, Robin Wood, Dri Prime, Swinger, Rizzo, Easy In, Mayhem


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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 degrees and humid as all get out

FNGs: None today

COP:  10 LBAC Forward IC, 10 LBAC reverse IC, 10 TTT Low and slow to stretch out the hamstring IC, 10 Hillbillies IC

The Thang:

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Dri Prime- 9

Rizzo- 12 or 13

Mayhem- 10

Waldo-9

Robin Wood- 4

Easy In- 10

Swinger- 10

Sakrete- 9

Mary: Ain’t nobody in the world got time for no Mary on Cardiac day

Numberama: 8

Namerama: Waldo, Robin Wood, Dri Prime, Swinger, Rizzo, Easy In, Mayhem, Sakrete

Pledge and COT YES SIR INDEED 

Announcements: Labor Day Convergence @ Magnirock 0700, September 9th 630 Fleet Feet Summerville.  5k benefiting Underhand

Devo:

Restore

He renews my strength. He guides me along right paths, bringing honor to his name. (NLT) ( Psalms 23:3 )

 

We tend to become sad or frustrated when we receive bad news. Always remember that God wants us to appreciate life even when we’re going through tough situations. Next time you’re in one of those situations, whether a family member is sick, you’re out of work, or things just aren’t falling into place, remember that God has a bigger plan for you.

Moleskin:   Mumble Chatter was low this morning.  It was humid and just plain hot.  However, we did find out that Rizzo is a monster.  The dude says he did 11 rounds.  He is not telling the truth.  He did either 12 or 13.  I know he was more than 2 ahead of me.  We also found out that Dri Prime apologizes to Rizzo when the AC temp gets adjusted because he is afraid of him (they are roomates).   It’s understandable.  Great work Rizzo.  Good push by everyone there this morning.  It wasn’t easy.

Happy 33rd Birthday to Me

  • When: 20190820
  • QIC: Swinger
  • The PAX: Fish N Chips, Streaker, Waldo, Dri-Prime, Rizzo, Mayhem, Chum, Easy In, Sugar Mountain, Swinger


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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: 33 C (ish)

FNGs: Rizzo

COP:

Grab a block

(33 IC) – SSH

(33 IC) – Arm Circles (17 forward, 16 backward)…mumble chatter began

Partner up with someone of similar height.

Introduce the bropee. Per F3 Lexicon, a bropee is “Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten”

(1 OYO) – Bropee

The Thang:

YHC brought my own birthday present for the PAX this morning. I opened the box to find a giant list of 33 exercises, to be performed Dora-style, 33 reps each. While one partner performed the exercise, the other did a lap around the gravel parking lot. Every time the partners were together again, they executed one bropee.

Exercises included:

  1. American Hammer
  2. Burpees
  3. Calf Raises
  4. Chest Press
  5. Cobra Squat
  6. Curls for the girls
  7. Dammits
  8. Derkins
  9. Dips (on the block)
  10. Flutter Kicks (IC)
  11. Gorilla Humpers
  12. Heels to Heaven
  13. Hand-release Merkins
  14. Indian Sit Ups
  15. Iron Cross
  16. Jump Squats
  17. Kettle bell swings
  18. Lawn Mowers (16 one side, 17 other side)
  19. Little Baby Crunch
  20. Lunge
  21. Merkins
  22. Monkey Humpers
  23. Mt. Climbers
  24. Overhead Press
  25. Peter Parker
  26. Russian twist
  27. Shoulder taps
  28. Squat thrust
  29. Tricep Extension
  30. Turkish Get Up
  31. V-Up Roll Ups
  32. Wide Merkins
  33. WW 1 Sit Ups

When time was called, PAX had to do math.

  • 33 bropees – what number you had completed when time was called.

Mary:

Birthday Pickle Pounders, lead by Chum.

Numberama: 10

Namerama:

Pledge and COT

Devo: 

“But seek first the kingdom of God and His righteousness, and all these things shall be added to you.” ~Matthew 6:33
Many people seek after the material things in life. When you seek first the Kingdom of God and His righteousness, then your Father in Heaven will supply your needs. God is faithful.
What would it look like if we seek first the Kingdom of God and His righteousness in our lives, families, ministries, and businesses rather trying to do everything first in our own strength?

 

Moleskin:   Mumble chatter was on point today. Things like, “I thought you were only 15,” “Why couldn’t you just be 20?” and “Go ahead and add 34 to the list; we’ll never make it anyway.”

During the Namerama, PAX were mad to find out it isn’t even my birthday…and I’m still 32…

P.S. Welcome FNG Rizzo!!

 

The CC Brings the MOST MUMBLE CHATTER EVER

  • When: 20190815
  • QIC: Sakrete
  • The PAX: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble


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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: Mid 70’s and HUMID

SCS: Flanders, Sugar Mountain, Double Trouble, and Splinter 

FNGs: Had one on the preblast but the guy bringing him didn’t show up either (It was Dri Prime) .  Maybe soon.

COP:  YHC warned the PAX in pre blast and at arrival there would be none.  Ready to move at 0500

The Thang:

Lunge Walk to the light pole on right hand side

Sumo Squat to next speed limit sign on right hand side.

Jail Break to fire hydrant

Bernie Sanders to beginning of bridge

Jail Break across bridge

Form up in 2 columns and mosey to the top parking lot.

TOP PARKING LOT IS DIVIDED INTO 2 SECTIONS.  PARKING LOT WILL BE BROKE INTO 5 STATIONS.  FOR REMAINDER OF BACK BLAST THEY WILL BE KNOWN SIMPLY AS ST1, ST2, ETC.  STATION 1 IS FACING THE FIRE STATION ON THE LEFT SIDE OF THE PARKING AND END NEAREST THE WOODS.  STATION 2 IS THE CROSS WALK IN MIDDLE OF PARKING LOT.  STATION 3 END OF PARKING LOT NEAREST FIRES STATION.  STATION 4 IS FACING AWAY FROM FIRE STATION AND CROSS WALK IN MIDDLE OF PARKING LOT. STATION 5 IS END OF PARKING LOT NEAREST WOODS FACING AWAY FROM FIRE STATION.  IF YOU AREN’T FOLLOWING COME OUT TO BEDROCK ONE MORNING AND I’LL SHOW YOU

ST1- 10 Merkins on Q.  Jailbreak to ST2.

ST2- 10 Merkins on Q, 10 Squats on Q. Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  Mosey to opposite side of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  Jailbreak to ST5.

ST5-10 Merkins on Q, 10 Squats on Q.  10 WWI Stiups on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO.  Mosey to and around circle with baseballs at entrance and back to ST1.

ST1- 10 Merkins on Q, 10 Squats, on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. Jailbreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. 10 hand Release merkins on Q.  Jailbreak to ST3.

ST3- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand release Merkins on Q, 10 calf raises on Q.  Mosey to opposite of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand Release Merkins on Q, 10 calf raises on Q, 10 heel touches IC

Partner up.  Next stop is the flag.  Slow man sets the pace.  Stay with your partner.  When YHC returned to flag gathered the masses and head back out to the get the 6.

Mary: 1 minute and a half plank.  If plank is broken take a jog around the circle.

Numberama: 16

Namerama: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble, Sakrete

Pledge and COT We did that.  As usual.  The Standard is the standard 

Announcements: Labor Day Convergence @ Magnirock 0700

Devo:

Beware Of Envy

Don’t envy sinners, but always continue to fear the LORD . (NLT) ( Proverbs 23:17  )

 

Our culture shouts that bigger is better! Envy almost feels normal in the climate we live in, it can be hard to even notice how it hurts our hearts.  God warns us to be careful not to envy but trust that God has placed you in your own life with your specific set of resources to tell a perfectly unique story that only you can tell.

Moleskin:   The mumble chatter at Bedrock is always a step higher than anyone else.  Always.  Fish N Chips doesn’t check FB and was talking at the onset so he had no idea that @ there was no warm up.  He decided to express his concern. About mid way through the lunge walks I knew it was going to be a different animal controlling the mumble chatter today.  Rabbit Ears came back to join us today.  The EH worked on him.  Keep EHing your friends.  Robin Wood is really fast during sprints.  Like really fast.  Grits is also fast.  Fish N Chips is also fast.  YHC apple watch showed 722 calories burned and DT informed me that his said over one and a half miles of movement.   The mumble chatter saw a SIGNIFICANT loss during the station work.  Somehow DT managed to still talk A LOT even after “being smoked 15 minutes in”.

Total Number of reps from this AM: 90 merkins, 80 squats, 70 WWI situps, 60 Carolina Dry docks, 50 Bobby Hurleys, 40 LBCs, 30 hand release merkins, 20 calf raises, 10 heel touches and a mile and a half of movement.    This was test run number 3 of this workout.  It will appear again soon.  Until the next one.  Sakrete Out.

Bedrock 8/13/19: Bedpan don’t come back

  • When: 20190813
  • QIC: Bedpan
  • The PAX: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In


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Intro: Sakrete quickly signed up to Q the first day of August @ The Ditch. We didn’t have a Q listed for that day and he stepped up. Unfortunately I couldn’t make it to that particular Q because my car wouldn’t start. I wanted to give back to Bedrock what Sakrete gave to the Ditch…a beatdown. It was time for Bedpan to bring the heat.

Conditions: low 70s

Shortcake Special (Before the BC): Swinger, Wreck It Ralph

Ruckers: Wreck It Ralph

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
TTT x15 IC

LBAC Fwd/back x10 IC

OHC x10 IC

Sun God’s x10 IC

SSH x20 IC

completed 1 round of Sally: listen to the entire song, (bring Sally up [stand up], bring Sally down [hold squat position]).

grab a block and a partner

The Thang:
Farmer Carry Partner Dora – complete exercises together while one partner is farmer carrying two blocks and the other is doing the exercise. Swap roles when farmer carrier gets back.

exercises were: 100 Diamond Merkans OYO w/partner single count, 200 Freddy Mercury’s OYO w/partner IC, 300 Mountain Climbers OYO w/partner IC.

stow blocks

6 Minutes of Mary:
South American Hammer x20 IC, Box Cutters x15 IC

recover recover

Numberama:
14

Namearama: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In

Announcements:
Q school @ the Den 5:45am 8/16 this Friday. Men’s Hike in October. Labor Day Convergence aka Magnirock coming up. Thoughts and prayers for Wilson’s family.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Major Dad

discussed why we prayed for Isaiah a week ago. Some of us come into this world with the world completely against us. Possibly with no parents, family, resources, etc. Pray for those children that have the odds completely stacked against them. They didn’t ask for such a hard life.

Moleskin:
YHC brought the heat like he said he would. Truly enjoyed it. Mumble chatter was great this morning. Fish N Chips made sure I wasn’t welcome back @ Bedrock 🙂

Let’s Try Some New Things

  • When: 20190808
  • QIC: Waldo
  • The PAX: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble


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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 and Muggy…typical August morning

FNGs: None

COP: Chumbaburpee – To the song ‘Tubthumping’ by Chumbawumba, start with SSH at the beginning of the song, then every time they sing, “I get knocked down, but I get up again”, do a burpee.  While not doing burpees, continuously do SSH throughout the song until it is over.

The Thang:
Mosey to wiffle ball field:
Field of Dreams – Divide into four groups.  The group at home plate does 10 burpees, and then relieves the Pax at 1st base.  The group at 1st base was doing AMRAP squats until they were relieved, where they then proceed to 2nd base.  The group at 2nd base was doing AMRAP merkins until they were relieved, where they then proceed to 3rd base.  The group at 3rd base was doing AMRAP LBCs until they were relieved, where they then proceed to home plate to do 10 burpees.  Continue this rotation until everyone has been at each base.

Mosey to the big wall at the front of the park:
Wall of Fire – While Pax does People’s Chair, take turns doing 10x Merkins, and then take turns doing 10x LBCs.  When not doing the Merkins or LBCs, you’re holding People’s Chair against the wall.

Mosey to the parking lot at the end of the park:
Webbicides – A standard suicide (or Staying Alive) but as you get to each line, you do an increasing amount of merkins. So you run to the first line, do 1 merkin, run back to the start, then run to the 2nd line, and do 2 merkins.  Continue that progression until you get up to the 10th line where you are doing 10 merkins.

Mosey to the bridge:
-Do one tricep dip on the bridge rail, then lunge walk to the alternate side, and do two tricep dips.  Continue to lunge walk between the rails, adding a tricep dip on each side until Q says to stop.  The Pax got to around 8 tricep dips by the time we stopped.

Mosey to the flag.

Mary: Hands of Time – Pax is on their 6’s, circling up w/ their heads in the center with legs out like hands of a clock.  Legs start up at 90 degrees (like where they would be for Heels to Heavan). Count around the circle up to 120.  When you call out a number, move legs from 90 degrees to 6 inches above the ground and hold until the count returns to you, then return it to 90 degrees.  Continue until the count gets to 120, alternating your legs from 90 degrees to 6 inches each time the count gets to you.
-LBCs x30 IC

Numberama: 11

Namerama: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble, Waldo

Pledge and COT

Announcements: Labor Day convergence at Bedrock/Magnitude.

Devo: Don’t be afraid to try new things.  Some things will work, some won’t.  But you almost always gain something by attempting new things.

Moleskin: So I pre-blasted this workout, saying that my Q would be somewhat inspired by my college experience.  My original plan was to randomly pick a back-blast from F3 Rock Hill (where I went to college) and translate it into a workable BC at Bedrock.  Unfortunately, there weren’t many published backblasts on their website, and most were for their running AO, and the others I saw would have been difficult to translate into a BC at Bedrock (or used terminology/exercises that I couldn’t figure out).  So I called an audible and shifted my workout to the idea of trying new things (which I could tie back to my college experience, as I did some new things; some good, some not so good).  I went through the exercise list on the F3Nation website and pulled some exercises/routines that I hadn’t done before, not sure how they would work in practice or how they would fit in to the 45 minute workout time.  All in all, it went pretty well.  I did have to through in a couple extra items to fill out the time, but the various new routines were challenging and may pop up again in a later workout (FYI, the Chumbaburpee will cause your legs to be jello before you even get to The Thang).

Another Whistleblower Complaint

  • When: 20190801
  • QIC: Pretzel
  • The PAX: Fish & Chips, Swinger, Gypsy, Robin Wood, High Stick, Yo Adrian, Defib, Mayhem, EZ-In, Wreck-it Ralph, Pretzel


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Ah, the whistle. How the PAX love YHC’s whistle. After twice bailing on a Bedrock Q I felt the whistle was a good mea culpa to make nice with the Bedrock faithful. I’m pretty sure they loved it. They didn’t say it in so many words, but I could feel the love for the whistle.

Conditions: Low 70s, clear.

There were many creative and explicit suggested ideas for silencing the whistle. This was not one of them.

COP

  • SSH x2
  • Mtn Climbers x20
  • TTT x10
  • Imperial Walker x10
  • LBACs x10 fwd/back
  • Merkins x9
  • WWII situps x11
  • Squats x13

The Thang

Partner up and head for a mosey to the ballfield. Here’s where I divulged the purpose of the whistle: Whenever the whistle blows, stop what you’re doing and execute 5 burpees.

Whistle blows on the way to the ballfield: 1 or 2

Once at the ballfield, partner pairs execute Speed Dora: 50 Macktar N’Djaye, 100 Freddie Mercury, 150 lunges. Partner 1 exercises while partner 2 bear crawls to far line and back. Flapjack until completion. Whistle blows during Speed Dora: 4-5

Mosey to the far end of the parking lot, stopping at the wall near the entrance for 10 Decline Merkins. Whistle blows: 1

At the far end of the lot, PAX lined up and raced around the parking island and back to the starting point, lining up in the order of finish. Then the PAX lined up and raced again, reversing the order so that the last to finish goes first, and each PAX follows in three-second increments. The goal is to catch the man in front of you without being caught by the man behind you. Whistle blows: 0

Return to flag. Whistle blows en route to flag: 2

Mary until the 6 is in (LBCs).

Count-a-rama / Name-a-rama / Pledge / COT / BOM / Devo (Balance)