Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

More LBCs Please

  • When: 20200711
  • QIC: MadDog
  • The PAX: Swinger, Gypsy, Sakrete, DMT, Placebo (respect), Hospice (respect), Horschach, Waldo, Old Flame (respect), Fish N Chips, Easy In, Pink Slip


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Conditions: Warm and sunny

No FNG

Disclaimer made

COT warmup:

TTT IC x10

LBAC Front IC x 20

LBAC Back IC x 20

Seated leg stretch, feet together in front

Seated leg stretch, feet apart to the right

Seated leg stretch, feet apart to the left

SSH IC x 20

Mosey to Wiffle Ball field

The Thang:

Reverse Indian Run, front man runs around the track of the ball field to catch the back of the line

On base line, bear crawl to opposite base line

Lung walk back

Jail break to opposite base line, back pedal back

Mosey to picnic tables

20 Side straddle hop

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC


20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

20 Side straddle hop IC

20 Incline pushups

20 Squats

20 Leg raises

20 Dips

20 LBC IC

 

Mosey to road

Shuffle right across road

Shuffle left back

Karaoke to the right across road

Karaoke to the left back

 

Mosey back to circle

 

Extended Mary

LBC x 100

LBC x 50

Flutter Kick IC x 20

American Hammer IC x 21 called by Swinger

Box Cutter on Q x 12 called by Easy In

Ray Charles IC x 20

Recover, Recover

Numberama

Namerama

Announcements

The Jones next Saturday DMT Q

Repo fundraiser run

Prayer requests

FNC’s dad

Devotion

“Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.”

‭‭Ephesians‬ ‭4:31-32‬ ‭ESV‬‬

Great conversation about doing the right thing, being a good example, and taking time to check on our friends, coworkers, neighbors, etc. Also, sharing the forgiveness that God has extended to us, through Christ, to others

Bedrock Ladder

  • When: 20200709
  • QIC: Wambach
  • The PAX: Fish N Chips, MadDog, Sugar Mountain, Waldo, Gypsy, Sakrete, Swinger, Splinter, Mayhem, Easy In, Wambach


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Get a block each and muster near yield sign, forming two columns.

Man-to-the-front with blocks to wiffle ball field. Leave blocks near 1st base (know where you left it, so we don’t share coupons)

Home
Burpees x 5
—
Burpee Broad Jump to 1st
—
1st Base
Burpees x 5
Damn-its x 10
—
Sumo-Squat to 2nd
—
2nd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
—
Sumo-Squat to 3rd
—
3rd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin Jacks x 20 IC
—
Lunge Walk to Home
—
Home
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin jacks x 20
Curls for the Girls x 25 IC
—
Reverse! Reverse!
—
Return to gravel parking lot, and form two columns for man-to-the-front around parking lot to block pile.
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

More Than Meets the Eye

  • When: 20200707
  • QIC: Waldo
  • The PAX: Sakrete, Easy In, Wambach, Gypsy, Splinter, Dig Dug (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: Rainy to start…then just warm/muggy.

FNGs: Dig Dug (James Morris)

COP: SSH x20 IC; TTT x10 IC; SSH x10 IC; Imperial Walkers x10 IC; LBAC forward x12 IC and backward x12 IC; run around dirt parking lot, when done with the lap, get a block and return to the flag.

The Thang:
–Overhead Press x20 IC
–Prisoner Squats x20 IC
–Tricep Extension x15 IC
–Indian Run to the ‘bridge’
–Monkey Humpers x20 IC
–Up-Downs for approximately 2 minutes
–Sumo Squats to the other end of the ‘bridge’

–Plank Jacks x15 IC
–Red Bull Smurf Jacks x10 IC
–Indian Run back to the flag.
–Mountain Climbers x15 IC
–Elevens (chest press at the yield sign, run to the other side of the dirt parking lot entrance, burpees on that end)

Mary: LBCs x51 IC

Numberama: 7

Namerama: Sakrete, Easy In, Wambach, Splinter, Gypsy, Dig Dug, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Bedrock…and we still need a Q.

Devo: F3 is not just about physical transformation, but mental transformation…that’s especially true on rainy mornings when getting out of the bed to get to the gloom is often more difficult than anything in the actual workout itself.

Moleskin: Not sure why, but I wanted to come up with a Transformers themed workout…with the idea being that F3 can transform you both physically and mentally.  Not sure I really was able to connect those dots given my semi-random assortment of exercises I chose, but we got the heart-rates up, and it ended up being a solid workout in pretty crummy weather conditions.  T-Claps for not only bringing out an FNG, but still convincing him to post despite some pretty solid rain leading right up to our start time.  Welcome to FNG, Dig Dug (James Morris).  Great work, fellas.

Chasing the Rabbit @ Bedrock

  • When: 20200702
  • QIC: Sakrete
  • The PAX: Waldo, High Stick, Easy In, Splinter, Grits (R), Dri Prime, 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: Low 70’s and clear.  Similar to working out in a sauna

FNGs: Not today

COP:  Briefed PAX in the preblast that we would not spend a lot of time here.  Didn’t want to go directly into jail breaks:

10 Side Straddle Hops IC

10 TTT IC ( Low and slow to stretch out the hamstring)

THE THANG::

Line up beside Yield sign at the circle.

Jailbreak to handicap parking spots and back.  Line up around circle in order of completion.  Waldo was the rabbit here.

Last man finished during Jailbreak goes first.  5 BOBBY HURLEYS and run to the parking lot by the fire station and back to the entrance of the park.  Remaining PAX hold Al Gore until man in front of you begins running.  Goal is to catch the man in front of you but don’t get caught.  Once at the entrance hold plank until 6 is in.  If you got caught during run 10 burpees.  If you passed someone subtract 5 burpees.  If you didn’t get caught or catch anyone no burpees.

Line up on small wall.  Do 10 steps ups on each leg w/ calf raise.  (Lead with left leg right leg follows and do a calf raise- that’s 1).  When finished run down to the scoreboard.  Once arrived plank until 6.  Grits was the rabbit here.

At scoreboard do 20 pullups.  If you can’t do the pull ups do negatives where you go down slow and power back up. Once completed run across the bridge to the wiffle ball field.  Plank until 6  Splinter was the rabbit.

Spread out at the bases and pitchers mound.  Doesn’t remember where you go since we will all do the same thing.  20 Push ups.  20 LBC.  20 squats.  Jail break between bases.   After completing the base closest to the bridge bear crawl to pitchers mound.  After completing at the pitchers mound bear crawl to base closest to the woods furthest from the bridge (sorry its hard to explain which base is which)

Rinse and Repeat until 540

Line up across the wiffle ball field from oldest to youngest.  Youngest guy does 5 bobby hurleys and run out of wiffle ball field and across bridge to the gravel parking lot.  Dri Prime was the rabbit.  Hold plank until 6 is in.

Jog towards flag alternating jogs and jail breaks at every light pole.

Recover Recover

Mary: Not enough time today

Numberama: 8

Namerama: Splinter, Dri Prime, Waldo, High Stick, Grits (R), Easy In, Fish N Chips, Sakrete

Pledge and COT

Announcements: Repo has a run schedule for late August.  Birthday run to raise money for a charity.  Repo I apologize the name escapes me at the moment

Devo::

The Temple
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? (NLT) ( 1 Corinthians 6:19 )

God’s presence is fully found in both the Notre Dame Cathedral and the rural cinderblock church.  Both of these are temple’s built to honor and glorify God.  In the same way, the Holy Spirit is found inside your body.  Your body is beautiful.  It brings glory to God.  Be amazed at the wonder of your body, your eyes, fingers, and even the aches and pains.  It is special.  God created you to be you, in the way you look, your voice, and even your imperfections.  Your body is sacred.  Rest in that thought.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=O0jxIP2kQl

Moleskin:: Picked up this Q at the last minute.  Explanation of what we were doing took some time but we got through it.  Mumble chatter was a little low today but I think that had to do with the ability to breathe in the humidity.  Work was done.  Thanks for the ability to lead

A Mile and 4 Corners

  • When: 20200630
  • QIC: Splinter
  • The PAX: FNC, Easy In, Splinter


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The Thang:

TTT x 10

Runner’s Stretch

YWTL (Back Stretch)

SSH x 25 (IC)

1 mile run around the park and then to the Whiffle Ball Field

4 Stations:

1st:

Bobby Hurley’s x 20

Plank Jack x 20

Prisoner Squats x 20

Plank until group is done; then Lt. Dan to next station

 

2nd:

Diamond Merkin x 20

Body Builder x 15

Gorilla Humper x 15

Peter Parker x 15

Al Gore until group is done; then Bear Crawl to next station

 

3rd:

Turkish Get-up x 15

Carolina Dry Dock x 20

Dying Cockroach x 15

Mountain Climber x 15 (IC)

Star Plank until group is done; then backwards bear crawl to next station

 

4th:

Mogul x 15

Crab Cake x 20

Hand Release Merkin x 20

Lunge w/Twist x 15

Al Gore until group is done; then inch worm back to Home

Run back to circle

Mary

No time for Mary!

C.O.P – Count off, namorama, Pledge of Allegiance, BOM

Devotion:  YHC has been spending a lot of time during morning runs and any other alone time allotted to reflect on leadership.  How does one effectively lead?  What factors cause others to navigate to someone and look to them as leaders?  This was our discussion topic throughout the majority of the workout.  We identified that leaders are those who act on what they speak/preach about.  Are they willing to clean the preverbal “toilet”; meaning, are they willing to get in the trenches with those they lead.  That’s where real change happens; not by speaking it into existence, but by putting action to your words.

Moleskin:  YHC was unsure as to whether or not he’d be doing this workout alone, but true to Bedrock form there’s always a PAX or 2 coming in on 2 wheels!  The count may have been smaller than usual this morning, but the chatter was insightful and encouraging to one another!  Thank you men for the opportunity to lead!

June Running of The Cardiac

  • When: 20200618
  • QIC: Sakrete
  • The PAX: Wambach, Chowdah, High Stick, Bob the Builder (R), Splinter, Swinger, Easy In, Mad Dog,


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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: 60 degrees and clear

FNGs: They don’t participate in the Cardiac.  Well except for ItGoneBFun.  He did.  But that was a long long long time ago

COP:  Runners Stretch and TTT.  (Lead by Splinter because even at 33 years old I struggle with punctuality… badly)

The Thang:

THE CARDIAC- THE MONTHY FITNESS TEST FOR BEDROCK.  CONSISTS OF:

5 MERKINS

10 SQUATS

15 WIDE MERKINS

20 LBC

RUN DOWN TO LIGHT POLE ON RIGHT SIDE AND BACK.

RINSE AND REPEAT FOR 40 MINUTES

Results are below

Wambach w/ Ruck:  10

Chowdah-8

High Stick-9

Bob the Builder-  All of them

Splinter- 11

Swinger- 9

Easy In- 11

Mad Dog- 8

Sakrete- 8

Mary: She took the morning off from The Cardiac

Numberama: 9

Namerama: Wambach, Chowdah, High Stick, Bob The Builder, Splinter, Swinger, Easy In, Mad Dog, Sakrete

Pledge and COT

Announcements: Not a lot going on due to social distancing.  Stand by for future updates

Devo: Disclaimer:  My devos come from a Christian background.  

Don’t Be Afraid 

Deuteronomy 31:6

Do you remember when you were a kid waking up paralyzed in fear from that same bad dream?  Fear is something we battle from a young age.  Nonetheless, God charges us to overcome our fears.  He assures us we are not alone.  He will not abandon us!  Be courageous today when that sneaky fear tries to tell you its time to panic.  It’s not true, your God is with you.

Moleskin:   The Cardiac is what it is.  The reason for coming out this morning is for the mumble chatter and work.  The CC always supplies a lot of both.  Good time with some good men this morning.

Bedrock Practices SOCIAL DISTANCING

  • When: 20200609
  • QIC: Wambach
  • The PAX: talker (Respect), Gypsy, Grits (Respect), Sakrete, Waldo, Splinter, Repo, Mayhem (Respect), Easy In, Defib, Wambach


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Thang:

Get one block each and form line across from gravel parking lot entrance
Mosey around gravel parking lot and return to blocks

1. SSH x 52 IC
2. Overhead press
3. Curls for the girls x 26 IC
4. Inch worm across street
5. Alligator Merkin back
6. Lunges to first cone and back (with or without block)
7. Derkin N’Diays x 11 IC
8. Iron Cross x 20 OYO
9. Suicide with block OYO
10. Tony Hawk Burpee x 10 OYO
11. American Hammer x 27 IC
12. No Surrender (Left Knee Down, Right Knee Down, Left Knee Up, Right Knee Up, then switch) x 6 each leg On Q
13. Crab Walk around circle OYO
14. Incline merkin
15. Nipple crushers
16. Gorilla Humpers

Mary (PAX Choice)
Waldo – Nolan Ryans
Stalker – Rocking Horse LBC
Mayhem – Pickle Pounders

Devo: Challenge PAX to watch a movie, read a book, have a conversation, etc around race. Learn something new.

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

Yahtzee Leg Day

  • When: 20200602
  • QIC: Waldo
  • The PAX: Sakrete, Belding, Mayhem, Easy In, Mad Dog


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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 for June…around 60 degrees, but humid.

FNGs: None

COP: SSH x10 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC; run around dirt parking lot.

The Thang:
I had 6 cones placed on the road, the closest was marked with a 1, the furthest with a 6.  Pax would roll a die, do the exercise associated with that number, then run to the cone with that number and back.  Rinse and repeat.  The exercises were:
1. Lunge walk around the circle
2. Squats x20
3. Monkey Humpers x10 IC
4. SSHs x20 IC
5. Bobby Hurley x10
6. LBCs x20 IC

Mary: LBCs x25 IC; Ray Charles x10IC

Numberama: 6

Namerama: Mad Dog, Belding, Mayhem, Easy In, Sakrete, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Tectonic

Devo: Be smart when/if you need to engage with people that have nothing to lose.  When you have a lot you can lose (family/job/etc), it usually isn’t worth it (obviously, if you don’t have a choice, you have to do what you have to do).

Moleskin: We had to push the workout to 0615 in order to comply with the various curfews issued…I’m sure it kept some pax from being able to make it out, but it was nice to get that extra hour of sleep.  I wanted a cardio/leg workout, and that’s what we got.  Great work, fellas.

Don’t Make Me Pull This Indian Run Over

  • When: 20200528
  • QIC: Splinter
  • The PAX: FNC, Mad Dog, Stalker (Respect), high Stick, Waldo, Sakrete, Swinger, Mayhem, Easy In, DeFib, Splinter


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The Thang:

Preblast was given and the PAX instructed to be ready at the circle with a block

SSH x 25 (IC)

Little Baby Arm Circles, forward x 15 (IC)

Little Baby Arm Circles, reverse x 15 (IC)

Indian Run to Whiffle Ball Field – Drop Blocks

Indian Run to front parking lot by fire station:

Don Quixote x 15 (IC)

Hillbilly x 15 (IC)

Mountain Climber x 15 (IC)

Indian Run to Billboard:

Penalty 10 Burpees given en route

Burpee x 7 (OYO)

Indian Run to Whiffle Ball Field

5 Rounds / 10 Each

Merkins on Block

Flutter Kicks

Shoulder Press w/Block

Squats w/Block

Plank Jacks on Block

 

1 Round / 10 Each

Lt. Dans

Jack Webbs w/Block (Merkin w/4 Overhead press)

Shoulder Taps

Mt. Climbers

 

Mary

LBC x 25 (IC)

C.O.P – Count off, namorama, Pledge of Allegiance, BOM

Devotion:  YHC had some inspired moments when tending to a sickly tomato plant in his garden.  When realizing it was on the verge of dying he decided to repot it into a larger container and remove it from the full sun and bring it to the patio where there is partial shade during the day.  Over the course of 2 weeks the plant has now grown over a ft. and has begun to bear 17 plum size or larger tomatoes.  As this chain of events began to unfold YHC was reminded that we too need others around us to prop us up and revive us in times of troubles.  Let’s remember to build up those around us rather than tear them down.  We are called to be an example in our community and in our households.

Epesians 4:12-16:  to equip his people for works of service, so that the body of Christ may be built up until we all reach unity in the faith and in the knowledge of the Son of God and become mature, attaining to the whole measure of the fullness of Christ.  Then we will no longer be infants, tossed back and forth by the waves, and blown here and there by every wind of teaching and by the cunning and craftiness of people in their deceitful scheming.  Instead, speaking the truth in love, we will grow to become in every respect the mature body of him who is the head, that is, Christ.  From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Proverbs 27:17-19:  As iron sharpens iron, so one person sharpens another.  The one who guards a fig tree will eat its fruit, and whoever protects their master will be honored.  As water reflects the face, so one’s life reflects the heart.

Moleskin:  This morning was HOT!!!  I can’t say that the workout alone had the PAX sweating buckets, but at one point during Indian runs FNC decided it worthy to deviate the path instructions given so the PAX all paid with 10 Burpees.  That’s right, Dad pulled the proverbial car over and dished out some discipline.  Mumble chatter was fun and the discussion took some turns when YHC introduced Jack Webbs (Del Webbs…maybe???).  Thank you men for the opportunity to lead!