Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

 

 

Maybe she was searching for a contact lens

  • When: 20201015
  • QIC: Waldo
  • The PAX: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, 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: A little muggy, but not too bad.

FNGs: None

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

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: 12

Namerama: Easy In, Sakrete, Fish N Chips, AC/DC, Double Trouble, Grits, Middle School, MadDog, Wambach, Swinger, Defib, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Ruck for Hunger on November 21.

Devo:  No formal devo…just remember the Bedrock motto.

Moleskin: Grits crushed the Cardiac, getting in 17 rounds.  Was a good push by all of the men there, and as always, the 2nd F was great during the workout…As for the title of this backblast?  You had to be there…

TICKETS TO THE GUN SHOW

  • When: 20201008
  • QIC: Sakrete
  • The PAX: Mad Dog, Easy In, Fish N Chips, Double Trouble, AC/DC, Splinter, Old Flame (R), Waldo, Sugar Mountain, Defib, 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: low 70’s and FOGGY, Moon was trying to peak through

FNGs: Not today unless DT counts.  I don’t think he does.

COP:  YHC instructed in pre blast there would be no warm up to gather a block upon arrival.

The Thang: 

Partner up with someone you don’t typically work out with

Gather @ yield sign.  Murder Bunnies (put hands on block and reach out and set it in front of you and hop with hands remaining on block.  Hands don’t leave block until completion) to entrance of the gravel lot.

10 burpees OYO

Murder Bunnies from entrance back to yield sign.

10 burpees OYO

Partner is for accountability only.  Reps are done each

50 curls for the girls.  50 tri cep extensions.  50 overhead press

Run around gravel lot with your partner.  Pushing him to get better.

25 curls for the girls.  25 tri cep extensions.  25 overhead press

Jailbreak to last green pole after entrance to gravel lot and back.

*Modification called*

25 curls for the girls.  25 tri cep extensions.  25 over head press.

Run around gravel lot with your partner.

15 curls for the girls.  15 tri cep extensions.  15 over head press

Jailbreak to last green pole after entrance to gravel lot and back.

Rinse and Repeat until 0540.  Stow blocks.

Mary: 35 WW1 Situps on Q

Numberama: 12

Namerama: Mad Dog, Easy In, Fish N Chips, Double Trouble, AC/DC, Splinter, Old Flame (R), Waldo, Sugar Mountain, Defib, High Stick, Sakrete

Pledge and COT- LOUD AND PROUD 

Announcements: F3 day @ St. Pauls food drive for the less fortunate Saturday from 7-11.  Goose has your Q.  November 12th-15th mens hike.  Mary has your Q.  November 21st Ruck for Hunger.  Goose has your Q.

Devo:

Eternal Justice

“But for you who fear my name, the Sun of Righteousness will rise with healing in his wings. And you will go free, leaping with joy like calves let out to pasture. (NLT) ( Malachi 4:2 )

 

There are some injustices in this world that won’t be remedied in our lifetimes.  Some hurts won’t come fully undone, while we are in the land of the living. This may feel hopeless but thankfully not all hope is lost! God has an eternal plan that heals every broken heart and provides godly justice for all.  Trust that His eternal plan means healing for all who call Him their God

Moleskin:   Quotes of the day:  Old Flame: It s0455 what are doing here so early Sakrete?

Old Flame:  I can tell you right now.  I am not murdering any more bunnies.

Old Flame:  My Garmin says its 0545. Why are you still working?

Splinter:  Maybe his watch is off that’s why he’s always late.

Defib took his shirt off during BOM.  Old Flame said “Damn Defib you look GOOD man.  Like really good”

Sugar Mountain:  Yea Defib was my partner.  When you work out with me see what you look like.

Easy In: Next time we partner up I’m picking Sugar Mountain if it means I can look like Defib.

Old Flame during prayer requests/ praise reports:  Praise that Defib looks like that

Fish N Chips said something awesome about sperm and Spider Man but I can’t remember it.  Maybe he can help.

 

The Finial Countdown

  • When: 20200928
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Mad Dog, Manana, Hospice (R) Hospice, Double Trouble Double Trouble, Repo Repo, Sakrete, Waldo, Dry Prime, Splinter, Easy In, AC/DC, Chum, Defib, Sugar Mountain


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This was my first time back in the Q spot in a while and it felt GOOD!!

Pax 15

Weather 54 and awesome

Warm Up

TTT X 10 IC

Don Quatioe x 10 IC

Mountain Climbers x 20 IC

The Thing:

Pax was directer to grab a block and head out to the ball feild.

Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.

On one side of the field we did Curals x 10  then we Qsaked the block to the other side.  At that point we did blockyes x 10 and worked our way down.

Once every was complete we moved on to Damn-its on one side and then squats on the other side.

We stowed blocks and moved on to Mary:

Mary

Monkey Hummpers x 20 IC

Pickle Puunders x 20 IC

Rocover Recover

Pledge

Anouncements

Prayer

It was good to be at it.

 

My arms are tired

  • When: 20200924
  • QIC: Pretzel
  • The PAX: Floppy, Swinger, Sugar Mountain, Splinter, Old Flame, Chum, AC/DC, Mad Dog, HO-Spice, High Stick, Fish & Chips, Defib, Spooky, EZ-In, Gruber, Sakrete, Pretzel


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This one seemed to be more of an upper-body smokefest than I anticipated when drafting it up in the Q Cave. I’m still not sure why. But it was. Whatever the reason, 17 men seemed to be in consensus on that fact at Bedrock on Thursday.

Conditions: Cool and dry. Lovely.

COP

  • SSHx2
  • Mtn Climber x 10
  • Imperial Walker x 10
  • LBACs

The Thang

Head out of the Country Club and hit the trail along Dorchester Road to the Marshalls parking lot. Partner up for a Dora 1-1-1-1 (100 merkins, 100 Carolina Dry Docks, 100 merkins, 100 Carolina Dry Docks). We then executed a Usain Bolt, where inexplicably many of the PAX chose more merkins. Return to the CC via the trail for Mary.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man.

Devo: How do we better execute F3’s mission to be a group that is open to ALL men?

It’s Cardiac Day….of course it’s raining

  • When: 20200917
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, 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: Rainy, muggy, moist.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and 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: 10

Namerama: Splinter, Easy In, Sakrete, Opie, Gruber, High Stick, Fish N Chips, AC/DC, Double Trouble, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Food drive w/ St. Paul’s on October 10.  Ruck for Hunger on November 21.

Devo:  Allow yourself to do stupid stuff, like working out in the rain.  But understand when it is time to stop doing stupid stuff…so no need to stand in the rain for a long time listening to a long-winded devo.

Moleskin: In typical Cardiac fashion, it had rained most of the night leading up to the workout…and just as we were about to start, it started raining again.  The mumble chatter was great, as always.  Also, shout-out to Double Trouble for bringing the flag and joining us for part of the warm-up, despite having surgery scheduled today.

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


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Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

A Q INSPIRED BY GREEN BAGS AND HOT TUB….. THUNDERSTRUCK ON REPEAT

  • When: 20200910
  • QIC: Sakrete
  • The PAX: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (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.

Conditions: High 70’s and humidity just won’t go away

FNGs: None on tap today

COP:  YHC put his favorite AC/DC song on repeat.  Thunderstruck.  During first part of workout the song will play.  At any point during that song PAX would assume the plank position and execute a merkin every time they said Thunder during the song.  One set of failure.  When the plank is broken you are done.  Join in with remaining PAX doing assigned exercise.

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

5 burpees OYO: 6 SSH IC (led by Waldo while YHC planked)

6 burpees OYO: 5 Bobby Hurleys on Q (led by High Stick while YHC planked)

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

Jailbreak to entrance to gravel parking lot.  YHC asked for a volunteer and Defib obliged.  Heading out from flag run at pace set by Defib for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Swinger set pace for 90 seconds.  After 90 seconds halt and do 10 squats and 10 merkins on Q.  Mad Dog set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Gruber set the pace for 90 seconds.  After 90 second halt and so 10 squats and 10 merkins.  Double Trouble set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Set up in 2 columns.  Indian run around circle where flag is and back out to entrance to gravel lot (90 seconds)  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.

Partner up with someone close to your speed.  From post beside entrance to gravel lot back to the flag.  Jailbreak race with your partner.  After each race alternate 10 squats on Q and 10 merkins on Q.

After all races were complete and gathering around the flag winners earned the right to stand around and watch the losers of the races do 5 burpees OYO.

Indian Run around gravel lot.

Mary: Thunderstruck plank merkins.  Play Thunderstruck by AC/DC again.  This time if your plank is broken run down to the light pole on right hand side and back.  Back in the fight.

Numberama: 17

Namerama: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R), Sakrete

Pledge and COT.  Yes we did that.  

Announcements: Rotating Saturday Q @ Bedrock led by High Stick;  Old Flame running the Charleston 100 in full gear starting tomorrow.

Devo:

Choose Grace

Let your conversation be gracious and attractive so that you will have the right response for everyone. (NLT) ( Colossians 4:6 )

 

The words we choose in our everyday conversations tell the most about who we are.  If we choose a harsh tone and unkind words, it’s going to be hard for those around you to see God’s grace at work in your life. When we speak harshly it also makes it hard for those who love you to see you as a cherished child of God. Often resulting in others responding to us with negativity.  This is why it’s so important for us to choose grace in the way we communicate.  Be the one who ends the cycle of negativity in your relationships.  Let your words be a beacon of light to those around you

Moleskin:   YHC saw a workout that Green Bags did @ home where he ran for 90 seconds and stopped and did 10 merkins and 10 squats.  I 100% stole that.  YHC went to Tectonic Monday AM for a Hot Tub Labor Day Q.  I 50% stole the “warm up” from that.  Haven’t done the Thunderstruck routine in a while.  Always fun to work that in.  We are currently 5 hours post workout and I am already sore.  Great work today Gents.

OVER/UNDER @ BEDROCK

  • When: 20200827
  • QIC: Sakrete
  • The PAX: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah,


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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: Low 70’s and humid

FNGs: none today

COP:  15 TTT slow IC, Leave arms up until YHC says: 15 LBAC forward, 15 LBAC reverse, 15 over head claps 15 moraccan night club

The Thang:

PAX instructed to get one block and two bricks each.  Drop block at flag.  With bricks in hand mosey around gravel parking lot at your pace.  Once you are back @ flag hold plank until six is in.  Line up in order of completion.  5 merkins.  Number off 1-11 and remember your number.  This will be important later.

Line up in two columns.  Indian run with bricks to the bridge.  Once @ the bridge Bernie Sanders to other side then mosey back to the handicapped parking places on the right side before getting to the gravel lot.

OVER/UNDER

From earlier, number 1 takes off from parking places down to the flag where our blocks were awaiting us.  As he was in en route YHC called a number.  Remaining PAX had to decide whether the participant would do more or less curls than the number called out.  Once done the Pax would run back to remaining group.  If correct sit back and watch while the ones who were incorrect did burpees.  We rotated between 5 and 7 burpees each time.

While one PAX was doing his curls the remaining would do a variety of arm exercises with bricks.  Exercises were as follows:

Curls, Tri cep extensions, over head press, lat raises and front raises.

Mary: We didn’t have time for her today.

Numberama: 11

Namerama: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Old Flame running the Charleston 100 in full gear.

Devo:

Armor Of God
Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. (NLT) ( Ephesians 6:11 )Do you ever feel vulnerable to attack? Are you afraid that your responses to provocation may cause you to be unrighteous? Don’t go into battle unprotected; instead, clothe yourself in God’s armor. In verses 14-18, Paul characterizes this armor as truth, righteousness, peace, faith, and salvation.  He then finishes with the action of praying. Trust that God will equip you with the tools you need.

Moleskin:   Got to admit this worked better on paper.  The curls with block took longer than expected and had to double up on sending guys down for their turn.  It was tough to keep track of the over/unders as the morning went on.  Work was done.  Arms were hurt.

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


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Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

Devo: 

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there. 

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat.