Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Frozen Cardiac

  • When: 20201119
  • QIC: Waldo
  • The PAX: Splinter, Fish N Chips, MadDog, Manana, Don King, High Stick


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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, but luckily clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC; LBAC backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Splinter, Fish N Chips, MadDog, Manana, Don King, High Stick, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Ruck for Hunger. Thanksgiving Convergence. Christmas Party. Anniversary Party

Devo:  Surround yourself with positive energy.

Moleskin: It was the Cardiac…I don’t remember anything terribly notable or quote-worthy, probably because it was cold.  Best of luck to Don King as he moves away from Summerville.  Hope he can make an appearance with us in the gloom in the future.

Fun With Blocks

  • When: 20201112
  • QIC: MadDog
  • The PAX: Gruber, Sakrete, FNC, Splinter, Waldo, High Stick, Don King, Easy In, Mayhem


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Conditions: 76 and steamy

FNG: none

Disclaimer: made

Warm Up:

TTT x 10 IC

Hillbilly x 10 IC

LBAC x 20 IC FW BW

Imperial Walker x 10 IC

The Thang:

Grab a block and meet back at COT

25 Curls for the Girls OQ

100 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

75 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

50 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

25 Block Press OYO

10 LBAC IC FW BW

25 Calf Raises on block

20 SSH IC

25 Calf Raises on block

15 SSH IC

25 Calf Raises on block

10 SSH IC

20 Tricep Ext

25 Block Squat

15 Tricep Ext

25 Block Squat

10 Tricep Ext

25 Block Squat

LBC x 50 IC

10 Block Press OQ while holding 6”

LBC x 25 IC

10 Block Press OQ while holding 6”

Stow Blocks

Jail break from Yield sign to parking lot entrance

Jail break back (6 sprints total)

Mary:

Ray Charles x 25 IC

American Hammer x 10 IC

WWI Sit ups OQ x 10

Recover, Recover

Pledge

Announcements:

11/21 Ruck for Hunger 0900 at Coastal Coffee

Thanksgiving Day Convergence

12/10 Christmas Drop In at Stalker’s

1/9 Anniversary Convergence with party that evening at Green Barn at Carnes Crossroads

Prayers:

Praise for improvement for Sakrete’s friend, prayer for Waldo’s wife’s friend, FNC and the others on the Men’s Hike, our country

Devo:

Be the change by being the example to our wives, children, and community. Be humble enough to admit to our wives and kids when we make mistakes

 

Typical Bedrock

  • When: 20201110
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Chum, Flanders, 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: Upper 60s; Muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward, Backward, small circles, big circles OYO; SSH x20 IC

The Thang:
-Grab a block and return to the flag.
-OH Press x15 on Q; Block Press x15 on Q; Curls for the Girls x15 on Q; Squats w/ Block x15 on Q; Run around dirt parking lot
-Repeat the above for about 15 minutes, adding a rep to each exercise each time through, and replacing the parking lot run with a run to the no parking sign and back.
-Carry block to big picnic pavilion.
-OH Press x10 on Q; Block Press x10 on Q; Curls for the Girls x10 on Q; Squats w/ Block x10 on Q; Step ups x10 each leg
-Repeat the above for about 10 minutes, subtracting a rep from each exercise each time through.
-Carry block back to flag and stow block

Mary:
-Ray Charles x30 IC; Slow Motion LBCs x20 IC; Flutter Kicks x20 IC; LBCs x20 on Q

Numberama: 11

Namerama: Splinter, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Chum, Flanders, Fish n Chips, Waldo

Pledge and COT

Announcements: Bedrock will host this week’s rotating Saturday workout….still need a Q.  Ruck for Hunger on Nov 21. Thanksgiving convergence at Gahagan. Christmas Drop-In on Dec. 10 at Stalker’s house. Anniversary convergence/party on Jan. 9.

Devo: Gave the Bedrock mantra…DBAD

Moleskin: We had quite a few pax show up after we started, and even after Sakrete arrived.  We also had a ton of chatter, making it tough to keep the Pax focused on the workout.  But we still got in some work.

More Voting

  • When: 20201105
  • QIC: Waldo
  • The PAX: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber


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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: Great weather…upper 50s, clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout, and sometimes we had an unopposed race in which I would pick an exercise without giving them a choice…

Vote #1 – Blocks or no blocks (Blocks won)
We each grabbed a block and gathered back up at the flag.
Vote #2 – Curls for the Girls or Overhead Press (Curls won)
-Curls x15 on Q
Vote #3 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Tricep Extension or Overhead Press (Overhead press won)
Vote #5 – Bear crawl or crab walk (Bear Crawl won)
-Curls x15 OYO; OH Press x15 OYO; Bear Crawl around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #6 – Jump squats or monkey humpers (Monkey Humpers won)
-Curls x15 OYO; Monkey Humpers x15 4-count OYO; Lunge walk around the circle….repeat for several minutes.
Stow Blocks

Mary:
Vote #7 – Flutter kicks or LBCs (LBCs won)
-LBCs x30 IC
-Ray Charles x30 IC
Vote #8 – Pickle pounders or hold high plank (High Plank won)
-High plank for about 40 seconds.

Numberama: 12

Namerama: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Ruck for Hunger on Nov 21. Thanksgiving convergence at Gahagan. Christmas Drop-In on Dec. 10 at Stalker’s house. Anniversary convergence/party on Jan. 9.

Devo: Having choices is better than having no choices, even if the options you’re choosing from aren’t always good.

Moleskin: In classic Bedrock fashion, I went to sleep with only 2 HCs on the preblast, yet we had 12 men at the workout.  As always, the mumble chatter was good and I think we got some pretty good work in.

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
—
Each PAX grab a block and form in two columns for Indian “run” to front parking lot
—
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
—
Devo
Don’t be a dick!
—
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!
—
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.
—
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!

Let’s run

  • When: 20201029
  • QIC: Sakrete
  • The PAX: Defib, Swinger, Gruber, Paw Patrol, Sugar Mountain, Waldo, High Stick, 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: mid 60’s and clear

FNGs: None today

COP:  10 TTT IC, 15 LBAC FORWARD, 15 LBAC REVERSE, ONE LEGGED QUAD STRETCH LEFT LEG PLANTED PAX COUNT OFF, ONE LEGGED QUAD STRETCH RRIGHT LEG PLANTED PAX COUNT OFF

The Thang:

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

MILE RUN- run throughout entire park and back.

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 Burpees OYO

Run to the entrance by the baseballs and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 Merkins on Q

10 WW1 situps on Q

5 burpees OYO

Run to the fire hydrant and back

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jail break to the second handicapped parking spot on left side

25 Carolina Dry Docks on Q

20 Squats on Q

15 merkins on Q

10 WW1 situps on Q

5 burpees OYO

Jailbreak back to the flag using everything you have left in the tank

Mary: High Plank/ Low Plank/ 10 Pickle Pounders IC/ LBC UNTIL TIME (APPROXIMATLEY 1 MINUTE)

Numberama: 9

Namerama: Defib, Swinger, Gruber, Paw Patrol, Sugar Mountain, Waldo, High Stick, Splinter, Sakrete

Pledge and COT

Announcements: Lot of stuff coming up.  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.

Devo:

Nurturing Relationships

A friend is always loyal, and a brother is born to help in time of need. (NLT) ( Proverbs 17:17 )

 

It’s almost expected for our friends to be loyal and our family to help but there is a precursor to this that we don’t always think about. These relationships need to be nurtured. Have you reached out to a friend lately to offer some help or simply meet for lunch? Make an effort to engage in an activity together with a friend or family member. Building your relationships will not go unnoticed over time.

Moleskin:   YHC preblasted that there would be a lot of running.  Upon arrival Sugar Mountain was trying to run over a snake in the road.  He took off into the grass.  We didn’t see him again.  Defib nearly died.  Like this dude pushed his self to the point of losing hearing momentarily.  Have you pushed yourself that hard lately?  I haven’t.  Dude is a stud.  We covered just over 2.5 miles during BC as well as 125 CCD, 100 Squats, 75 merkins, 50 WW1 situps and 25 burpees.  During the mile run Swinger made the comment, “Sakrete if this Q would have been a year ago you would have gotten back in your truck and left and now you are Qing it”  While I wouldn’t have left I would have moaned and groaned the entire time.  The person you are today doesn’t have to be the person you are a year from now or even a month.    Put in work and reap benefits.

 

Thank you for allowing me to lead and thanks for continuing to push me to simply be better.

Give Me the Readers Digest Version – Bedrock

  • When: 20201027
  • QIC: Stalker
  • The PAX: Splinter, Easy In, Chum, High Stick, Waldo, Sakrete, Fish N Chips, Old Flame (respect), BTB, Repo, Paw Patrol, Double Trouble, Sugar Mtn


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INTRO: This mornings’s offering was a simple but effective BC, combining upper body, core, legs, and a little cardio for good measure. 14 men joined in the fun.

COP: LBAC’s, merkins

THANG: Indian run to the entrance: derkins, merkins, inclined merkins, bench dips.

Indian run to the scoreboard: pullups, hanging crunches.

Run to the ballfield: crawl bears w/ bear squats.

Run to the gravel parking lot: Relay sprint to the flag.

At the flag: curls x60, OHP x30, Squats x100

MARY: wipers over the block, 100’s

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Matthew 6:7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words.” Like most conversations, your conversation with God should be simple and to the point – The Reader’s Digest version.

Next Exercise Is…The Block Press

  • When: 20201022
  • QIC: MadDog
  • The PAX: Fish N Chips, Splinter, Waldo, Swinger, Mayhem(R), Easy In, Defib


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Conditions: 70 and mild

Disclaimer: Made

FNG: None

Warm up:

LBAC FW and BW x 20 IC

Don Quixote x 10 IC

TTT x 10 IC

SSH x 20 IC

 

The Thang:

Grab a block

Block Squat x 20 on Q

Deadlift to OHP x 20 on Q

Block Press x 20 on Q

Rows x 20 per arm on Q

Block Swings x 20 on Q

Tricep Ext x 20 on Q

Curls for the Girls x 20 on Q

Run lap around circle

Block Squat x 15 on Q

Deadlift to OHP x 15 on Q

Block Press x 15 on Q

Rows x 15 per arm on Q

Block Swings x 15 on Q

Tricep Ext x 15 on Q

Curls for the Girls x 15 on Q

Mosey to entrance of gravel lot, bear crawl from green post to green post and back (10 yards +/-)

Back to circle

100 block press OYO

50 Curls for the Girls OYO

50 LBC IC

75 block press OYO

50 Curls for the Girls OYO

25 LBC IC

50 Block press OYO

25 Curls for the Girls OYO

Mary:

had PAX call

Flutter Kick x 30 IC

Box Cutter x 10 On Q

60 second Plank

Recover, Recover

Numberama

Namerama

Pledge

Announcements:

Ruck for Hunger, Saturday Q at Faultline

Prayer requests

our country, Defib’s family, Splinter’s family

Devo

 

 

 

Catch Me if You Can

  • When: 20201013
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Manana, Sakrete, Waldo, Easy In, AC/DC, Sugar Mountain, Grubber, Scrooge McDuck, High Stick,


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Weather nice 65 deg

Pax excited

Warm ups

We had no flag so we started off with 10 Burpees (SUCK)

TTT x 10 IC

Don Q x 10 IC

Arm Circles YOY

Mountain Climbers x 10 IC

We then ran to the bridge as fast as we could (That would determind the line up.

The Thing

Partnered Up based on finish of the run

One partner would do 10 mirkins, 10 Ww1 sit ups, and 10 squats (Once finished this PAX would run to the end and then catch up to his partner and send him to the start.

The other would Burpee Hop to the end of the bridge and then Lung walk back

Rinse and repeat x 4 times

Next we Did Hand release murkins x 10, Americian Hammers x 10 (2 count), Side Stratle Hop x 10 (4 count)

The other partner did Cheery Pickers down and lung walk back.

Mary

The protractor.

Recover, Recover

Great time was had by all.  Will bring this back out sometime soon.

 

 

Uno, Dos, Tres, Squatro

  • When: 20201020
  • QIC: Waldo
  • The PAX: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, 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: Mid-60s & muggy

FNGs: None

COP: Squats x4 on Q; SSH x25 IC; Squats x4 on Q; TTT x10 IC; Squats x4 on Q; Mountain Climbers x15 IC; Squats x4 on Q; LBAC forward x12 IC & backward x12 IC; Squats x4 on Q

The Thang:
After the pax each got a block, I explained that during the workout, anytime I said ‘Squatro’, that everyone would have to do 4 squats OYO (and if you happened to be by your block, do the squat with your block)…I pretty much said ‘Squatro’ after each of the exercises below (and disclaimer, much of this Q was improvised, so I may be misremembering some of the activities from this BC):

-Burpees x10 OYO (punishment for no flag present at the BC)
-Run around the parking lot.
-Overhead Press x15 on Q
-Curls for the Girls x15 on Q
-Jailbreak to the lightpole on the right
-Sumo squat to the speed limit sign
-Tempo LBCs x25 IC
-Reverse Tempo LBCs x25 IC
-Sumo squat to the fire hydrant
-Merkins x5 on Q
-Go to the pavilion
-Merkins x5 on Q
-Incline merkins x10 on Q
-Step Ups x10 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Step Ups x7 each leg OYO
-Merkins x6 on Q
-Incline merkins x11 on Q
-Return to blocks

-Blockees x5 OYO

-StowBlocks

Mary: Ray Charles x25 IC; Squatro; Slow motion LBCs x20 IC (4 count up and 4 count down)

Numberama: 12

Namerama: Splinter, Defib, Chum, Peg, Floppy, Placebo, Pretzel, Scrooge McDuck, Easy In, Sakrete, Repo, Waldo

Pledge and COT

Announcements: Fault Line will host this week’s rotating Saturday workout.  Repo announced a 420 mile Swamp Fox run; Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Be ready…be prepared.  You never know when you’ll have to fill in.

Moleskin: This workout was inspired by my 5-year old son, who insists that the number 4 in Spanish is pronounced Squatro.  So I decided to use that to come out with a workout where we’d do 4 squats after pretty much any activity during the BC.  Overall, I think it went pretty well.