Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

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.

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.

 

Perfect Timing

  • When: 20201001
  • QIC: Waldo
  • The PAX: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, 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: Perfect workout weather…upper 50s, clear

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC & backward x12 IC; lunge walk around the circle

The Thang:
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about a minute
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Step ups x10 each leg OYO; Squats x15 on Q; Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC; run around dirt parking lot
-At the flag: Reverse Tempo LBCs x10 IC; Tempo LBCs x10 IC

Mary: None…did enough LBCs during the workout that Mary wasn’t needed

Numberama: 10

Namerama: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  St. Paul food drive on Oct 10.  Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Social media isn’t mandatory to participate in…I’m not saying to avoid it, it has its place…but there’s no requirement to participate at all, or to respond to every discussion.  Pick and choose your battles wisely…understand the ramifications of participating (even if you what you say is true, it doesn’t mean it is necessary to say).

Moleskin: My shoulder has been giving me some problems, so I decided to do an ab/leg workout.  I’m not sure if I invented the Tempo LBC, but I felt that slowing down the LBC makes it a bit more effective (and that may be just perception…I’m not a pro).  And as all Qs know, timing out a new workout is always challenging…you never want to cut out any of a workout you plan, but you also don’t want to finish everything and still have 10 minutes left to fill.  This was one of those glorious occasions where the timing worked out perfectly…the ladder-style workout finished right at 5:45…we finished it all, and there was no time left over.

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?

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.

9 X 9 = 45

  • When: 20200901
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum


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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, no breeze

FNGs: None

COP: None…jumped straight into The Thang

The Thang:
-Did a circuit of nine exercises, 30 seconds per exercise.  Had a 30-second rest period after each set of nine.  Repeated the circuit until time was done (9 total circuits). The exercises were:
1. SSHs
2. Squats
3. Monkey Humpers
4. Mountain Climbers
5. Hold High Plank
6. Merkins
7. LBCs
8. Ray Charles
9. Flutter Kicks

Mary: None…ran out of time

Numberama: 10

Namerama: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Old Flame will be doing a 100 mile run in full gear.

Devo: ‘If you can’t do it, don’t Q it’.  This motto held me back for a while…I didn’t want to Q for the longest time, because I was always worried I’d struggle at some point during a workout and not be able to hold up that end of the bargain.  But over time, I’ve developed ways to work around my weaknesses in order to fulfill that motto, but I wasn’t always bettering myself.  So sometimes you have to be willing to take some heat from the Pax in your attempts to better yourself.  I struggle with merkins, but if I never put them in a workout, I’ll never improve.   So in a ‘do as many as you can in 30 seconds’ type of workout, I can push myself, but not hold other Pax back.  There are ways to structure a workout that will let that happen, and I appreciate the pax for pushing me to keep my form on the plank or to not hold up my end of the deal while Qing.

Moleskin: To honor the start of September, the ninth month of the year, I decided to build a workout around the number 9.  I then realized you could fit a 9X9 circuit workout (30 seconds per exercise) into a 45 minute time slot exactly when you add in 30 seconds of rest after each circuit.  So I gave it a shot, and the pax didn’t hate me nearly as much as I expected, yet I still think we got some good work in.

RACING AND A TOUR AROUND THE CC

  • When: 20200811
  • QIC: Sakrete
  • The PAX: Peg (R), AC/DC, Spooky (R), Placebo (R), Threes Company, Microwave, Waldo, Pretzel, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In


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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: 75 degrees, sun rising, humidity already up.

FNGs: Not today 

COP:  15 SSH IC, 15 TTT X 15 to stretch our the hamstrings.  Stand one on leg and pull other leg behind to continue to stretch as instructions were given.  

Pair up.  One team of 3.

The Thang:

Everyone grab a block and place by flag

Stand side by side with your partner.  The man you are paired up with is your competition.  Everyone else lines up behind.  The races begin.

1st round.  Jail break to light pole on right side of the road.  Q will say go to initiate the race.  Loser 5 merkins.  Winner watches.

2nd round.  Jail break to fire hydrant on left side of the road.  Q will say go to initiate the race.  Winner watches as loser does 5 squats OYO.

3rd round.  Jail break to bridge and Bernie Sanders across bridge.  Winner watches as loser does 5 burpees.

4th round.  Jail break to and around top parking lot.  Finish line was the entrance to the top parking lot.  Winner watches loser does 5 Bobby Hurley.

5th round.  No race but push yourself with your partner and get to the scoreboard at back of park as fast as possible.  Everyone does 5 pull ups.

6th round. No race but get to the bridge heading to the wiffle ball field as fast as possible with your partner.

7th round.  Bernie Sanders across bridge to wiffle ball field.  Winner watches as loser does 5 WWI situps.

Line up on sidewalk that goes around wiffle ball field.  Reverse Indian Run.  Man at the front runs around wiffle ball field to catch back of pack.  PAX walk or slow jog.

Pair up with your partner and get back to the flag.  As quickly as possible.

Once back at the flag plank until 6 is in.

For the second part of the workout gather into teams of 5.  Follow instructions on the papers @ each station.  Stations and instructions in picture below.  Move as a team to complete tasks and keep count of how many stations are completed.

@ 658 meet back up at flag and stow blocks

 

Mary: 10 WW1 on Q

Numberama:  15

Namerama: Peg, AC/DC, Spooky, Placebo, Pretzel, Threes Company, Microwave, Waldo, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In, Sakrete

Pledge and COT

Announcements:  REPO VIRTURAL RUN TO RAISE MONEY FOR CAMP HANDS OF HOPE 

Devo: Follow Me
As he walked along, he saw Levi son of Alphaeus sitting at his tax collector’s booth. “Follow me and be my disciple,” Jesus said to him. So Levi got up and followed him. (NLT) ( Mark 2:14  )

When our lives feel unsure and we don’t know what our next step should be, remember that all Jesus requires is that we continue to follow Him. No matter the circumstances of our lives, God is faithful to gently call us toward Himself.  Remain faithful to Him and He is always faithful to care for you, even in your darkest hour.

Moleskin:   YHC wanted to mix it up this AM.  The rotating Saturday BC’s are a great opportunity to try some things out.  In the preblast I requested with your HC to tag someone you would be partnered with.  The ones that did HC and the person they EHed showed up as well were paired up.  The remaining were paired up before beginning.  For the second part wanted to turn that competition into teamwork.  Everyone put in work this morning and left better for it.

This Ain’t Sparta

  • When: 20200604
  • QIC: MadDog
  • The PAX: Defib, Sakrete, Swinger, Waldo, Peg, Mayhem, Splinter, Chum, Easy In, MadDog


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Disclaimer: said

COT:

TTTx 10 IC

LBAC F x12 IC, B x12 IC

SSH x20 IC

Grab Blocks

Stroll to front entrance

The Thang:

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

Mosey around loop by fire station back to front entrance

25 single arm row

25 other arm

50 LBC

50 block press

50 squats

25 dips

50 calf raises

Stroll back to circle for some summertime gun show prep

21’s (curl exercise)

20 tricep extensions

21’s

20 tricep extensions

20 curls for the girls

Mary

50 LBC IC

20 flutter kick IC

Recover, recover

Announcements: Saturday workout

Prayer requests:

Swinger’s daughter, M&M’s daughter, unnamed F3 brother, our communities, country, and leadership

Devo: shared prayer from ACNA prayer book, it’s fitting for the current climate in our communities, country, and world