Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cardiac – Party of 4

  • When: 20191121
  • QIC: Waldo
  • The PAX: Easy In, 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: Cold, upper 30s

FNGs: None

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

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run to the light pole and back….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 4

Namerama: Easy In, High Stick, Defib, Waldo

Pledge and COT

Announcements: Thanksgiving Convergence on Nov. 28; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12

Devo: The Cardiac isn’t fun in the moment, but you always feel good after it is completed….just like many other difficult tasks in your life.

Moleskin: Light crowd for the Cardiac, but we had a good time. Shout out to Mañana for bringing the Silencer Flag despite not staying for the workout as he recovers from his GrowRuck Heavy.

Bounty Hunting is a Complicated Profession

  • When: 20191114
  • QIC: Waldo
  • The PAX: Easy In, Chum, Defib, Manana


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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, a little breezy, but luckily dry

FNGs: None

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC x12 IC forward; LBAC x12 IC backward; SSH x5 IC

The Thang:
-Indian Run down to the big baseballs at the front of the park
-Burpees x10 – then run around the parking lot by the baseball fields and return to the big baseballs
-Inclined Merkins x15 on the small wall – then run the same loop as above
-WW2 Sit-ups x20 – then run the same loop
-Scorpion Dry Docks x15 – then run the same loop
-Repeat the four exercises above, with the run between each one, for about 25 minutes.
-People’s Chair on the big wall for as long as you can….Defib lasted the longest.
-Mosey back to the flag

Mary: LBCs x40 IC; Slow LBCs x20 IC; Fast LBCs x10 IC

Numberama: 5

Namerama: Easy In, Chum, Defib, Manana, Waldo

Pledge and COT

Announcements: Ruck for Hunger on Nov. 16; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12

Devo: If bounty hunters can have a code of honor between themselves, so can we.  Follow the Golden Rule.  Don’t be a dick.

Moleskin: My nerd side took over after watching the debut of the Mandalorian on Disney+ this week, so I had a bounty hunter inspired workout today.  I found that F3 CarPex (in Cary & Apex, NC) has an AO called Bounty Hunters, and that AO has a quarterly fitness test called the Sharknado.  I modified it slightly, but I decided to bring the Sharknado to Bedrock and it is definitely in the same family tree as our beloved Cardiac fitness test.  We had a small group, but I think we got some good work in, and as always, some solid mumble chatter.

Fran and Dora go for a walk

  • When: 20191107
  • QIC: Wreck-It Ralph
  • The PAX: Waldo, Defib, AC/DC, 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: cool 60’s

FNGs: Not today.

COP:  25 LBAC F/R IC , OH Clap x15 IC

The Thang:

Borrowed Fran from a CrossFit workout a while back:

3 Rds- 21 reps, 15 reps, 9 reps

Thrusters

Curls

Dora- Partner Up

Dora goes around the gravel lot.

100 Lawn Mowers (Each arm)

200 OH Press

300 Curls

Take the blocks for a walk: Partner Cusack- At least 1 block has to be overhead at all times. If your partner drops his block the team has to stop until one goes overhead.

To the hydrant, and back to the circle.

Stow Blocks

 

Mary: We couldn’t lift her if we tried.

Numberama: 6

Namerama: Waldo, Defib, AC/DC, Mad Dog, Easy In, Wreck-it Ralph

Pledge and COT

Announcements: Ruck for Hunger, Christmas Party, Christmas Parade. Do something fun!

Devo: As you go through your day- don’t be a dick.

Moleskin:   replace with moleskin

Playing with a Stacked Deck

  • When: 20191112
  • QIC: Wreck-It Ralph
  • The PAX: Waldo, AC/DC, Mayhem, Chum, Show Me, 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: 50’s. Beautiful for a beat down

FNGs: Nope

COP:  25 LBAC IC Forward, 20 in reverse, Slow TTT x5 IC

The Thang:

Deck of Cards. PAX Picked Exercises before we began:

Hearts- Mtn Climbers IC

Diamonds- Merkins

Clubs- Curls for the girls

Spades- Squats

Mary: 15 WWI Sit-ups was all we had time for. She is a fickle beast.

Numberama: 7

Namerama: Waldo, AC/DC, Mayhem, Chum, Show Me, Easy In, Wreck-It Ralph

Pledge and COT

Announcements: Ruck for Hunger 11/16 2PM, drop donations at your favorite AO if you can’t make it. 9/11 Heroes Run 11/17 Daniel Island.

Devo: At my brother in Law’s wedding everyone was describing this great guy. Even he said he had a hard time believing they were talking about him. Make sure you’re the same through and through,

Moleskin:   Flew in late from a weekend of wedding festivities in Houston. Needed an easy beat down. the deck delivered. We got the high numbers out of the way early.

Honoring the Numbers 33 and 37

  • When: 20191105
  • QIC: Sakrete
  • The PAX: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana


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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 50’s.  Little mist in the air.  Ground wet from over night rain

FNGs: Not today

COP:  10 TTT IC, 33 LBAC FORWARD, 33 LBAC IN REVERSE

The Thang:

Partner up with someone relatively close to you in speed.  Short distances.  Assemble at entrance to circle.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 bear crawls away from traffic circle as Partner 2 is doing 33 Merkins.  When partner 2 finishes  run out and catch partner 1.  Flip Flop and partner 2 begins bear crawling back towards flag.  Partner 1 does merkins and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 crab walks away from traffic circle as Partner 2 is doing 33 Carolina Dry docks.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins crab walking back towards flag.  Partner 1 does CCD and runs to catch up.

Jailbreak race against partner approximately 50 yards.  Winner watches as loser does 5 burpees. (x2)

Partner 1 lunge walks away from traffic circle as Partner 2 is doing 33 squats.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag.  Partner 1 does squats and runs to catch up.

Indian Run around gravel lot

Partner 1 sumo squats away from traffic circle as Partner 2 is doing 33 monkey humpers.  When partner 2 finishes run and catch partner 1.  Flip Flop and partner 2 begins lunge walking back towards flag

Goal for this one is 33 burpees as a team.  Partner 1 Bernie Sanders (runs backwards) away from circle.  Partner 2 does as many burpees as he wants and runs to catch up.  Partner 1 starts with the number Partner 2 left off with while Partner 2 runs backwards.  Continue until 33 burpees is reached.  Once your team reaches 33 burpees stop where you are and hold plank.  Once all teams have completed 33 burpees the team who made it furthest begins running back towards flag.  When the lead team gets to your team fall in behind and mosey to the light pole heading into the flag.

Jailbreak to the flag.  You vs. You.  Push your self with everything you have left.

 

Mary: Sugar Mountain asked YHC if he could handle ‘Mary’ for the day.  He also wrote this portion of backblast

In honor of Sakrete.

We learned at The Guild that it take Sakrete 37 seconds to conceive a child. It is also his 33rd birthday. So the following happened

37 Baby Makers OQ

33 Pickle Pounders IC

37 Monkey Humpers IC

33 Second Planks

Numberama: 13

Namerama: Repo, Tinker, Chum, High Stick, Sugar Mountain, Waldo, Defib, Easy In, Mayhem, Fish N Chips, Mad Dog, Manana, Sakrete

Pledge and COT- Correct  

Announcements: Events coming up.  Get with you 2nd F Q’s with any questions.  Keep an eye on the FB page for updates as well.

Devo: Used the devo time to hand over the reigns to Waldo for the time being as YHC is stepping away to nail down things at home after the newest 2.0 comes into the world.

Moleskin:   We did 33 (my age) of a lot of exercises that YHC doesn’t enjoy doing.  Defib kicked mulch on me as we were doing LBAC.  I guess 33 in both directions was too much.  Defib also almost died.  Alot.  Easy In is really fast.  Waldo is also fast.  Didn’t have a lot of mumble chatter this morning.  YHC will chalk it up as a win.  Anytime you can quiet this crowd you have done something.

Stations at The CC

  • When: 20191022
  • QIC: Sakrete
  • The PAX: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, 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

FNGs: Not Today

COP:  Briefed Pax on what would be happening over next 40 minutes.  Stretch as needed. Named Splinter, High Stick and myself captains.  School yard pick.  Once PAX picked go get block and get one for your captain as well.

The Thang:

YHC had the park divided into 6 stations.  Station 1 was the flag.  This was the block station.  Blocks remained here.  Station 2 was the wiffle ball field.  Station 3 was the baseballs by the entrance.  Station 4 was the picnic tables.  Station 5 was top parking lot by the fire station.  Station 6 was the gravel parking lot.  Each station had exercises to be done as a team.  Once completed roll the die that was provided.  The die indicated which station you would head to.  Work until 540 and head back to flag.  Stow blocks.

Mary: All teams complete 9 stations.  This was a competition.  No winners or losers.  Everyone had to do 10 burpees.

Numberama: 15

Namerama: Splinter, Mad Dog, Fish N Chips, High Stick, Waldo, Dri Prime, Cheetah, Chum, Mayhem, Prius (R), Clancy, Easy In, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Holiday runs.  Holiday events posted on website.

Devo: We did that!

Moleskin:   Normally mumble chatter is high at Bedrock.  Today, maybe it was, but I didn’t hear a lot of it.  We all separated and accomplished a lot.  But I will tell you one thing for sure.  Chowdah is talker.  I thought I was.  No no no that dude has a lot to say!  Great work men and thanks for the ability to lead.

How many SSHs are too many SSHs?

  • When: 20191024
  • QIC: Waldo
  • The PAX: High Stick, Sakrete, Easy In, Chum, Mayhem, 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: Perfect…cool enough to be comfortable throughout the workout.

FNGs: None

COP: SSH x10 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x30 IC; Squats x10 on Q; SSH x40 IC; Easy mosey around the dirt parking lot

The Thang:
-Indian Run down to the scoreboard and then back to the wall at the front of the park.
-At the little wall – Toe Taps x40 IC; Step Ups – Right Leg x25 on Q; Step Ups – Left Leg x25 on Q; Toe Taps x20 IC
-Mosey to parking lot near fire station
-At one end of the parking lot, do 5 jump squats, run to other side, do High Knees x5 IC, run to the other side, repeat for 7 minutes.
-Mosey back to the little wall
-Step Ups – Right Leg x25 on Q; Step Ups – Left Leg x25 on Q
-Mosey back to the flag
-SSH x50 IC

Mary: LBCs x60 IC; Heel Touches x25 IC; LBCs x25 on Q

Numberama: 7

Namerama: High Stick, Sakrete, Easy In, Chum, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Ruck for Hunger on Nov. 16; Summerville Christmas Parade on Dec. 8; F3 Christmas Party @ Oak Road Brewery on Dec. 12

Devo: You can’t know where the limit is if you don’t push the limits.

Moleskin: I wanted a cardio & leg-heavy workout, so what better way to do that than to do 150 SSHs, 100 step-ups, and a bunch of running…The mumble chatter was great for this one, and the pax even got me to curse a little when there was too much Clemson/USC chatter…Nice work by everyone on this one.

Manana Stepping up with his first Co-Q

  • When: 20191015
  • QIC: Manana with Sakrete has co-q
  • The PAX: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph


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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: Clear and 60’s

FNGs: None today.

SCS:  Swinger, Manana, Repo

COP:

Baby Arm Circles in cadence forward/reverse X 10,  Through the Tunnel in cadence X 12,  Side Straddle Hop in cadence X 20,

Mosey to wiffle ball field

The Thang:

Pax split into two teams, lined up at starting line. Performed called exercise across field and back.

High knees

Side step

Iron mikes (walking lunge, hands on head)

Bear crawl

While 1 member of team was doing exercise across field remaining PAX did the following exercises:  Merkins, Squats, LBC/Flutter kick, Stretch

Next, Pax we’re asked to jail break from one side of the field to the other, perform 5 reps of called exercise, and jail break back.

Muricans

Damnits

Burpees

While 2 members of team were doing exercise across field remaining PAX did the following exercises:  Damnits, Plank, Stretch

Next, Pax performed 11’s across the field consisting of Carolina Dry Docks and Mountain Climbers. Once time was called, Pax mosey back to flag

Mary: LBCs in cadence x 50; Plank hold

Numberama: 15

Namerama: Yo Adrian (R), Swinger, Grits, Easy In, Sakrete, Mad Dog, Repo, Cheech, Fish & Chips, Sugar Mountain, Waldo, Mayhem, Prius (R), Wreck It Ralph, Manana

Pledge and COT:  Certainly did that 

Announcements: Several Go Ruck events coming in the next couple months, and holiday runs.

Devo: Short talk about functional fitness and being able to overcome whatever life throws at you.

Moleskin:   Manana reached out to YHC on Sunday saying he was ready to CO-Q.  Perfect.   By Monday afternoon, Manana had the work out sent to me and approved.  Now just time to execute. And he did.  At Bedrock its always difficult to control the mumble chatter but Manana did so flawlessly.  Manana has also signed up for his second co-q already at Magnitude on Friday.  Great job bud.

Blockees are not Burpees

  • When: 20191010
  • QIC: Waldo
  • The PAX: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph


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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: Very nice, a little cooler than normal.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, slow mosey around the dirt parking lot

The Thang:
-Partner up, and each ‘team’ grabs one cinderblock and two bricks.
-Dora…the run is around the dirt parking lot, with the exercises done at the entrance to that parking lot.  Each ‘team’ decides whether the runner has both bricks, or the cinderblock.  The one performing the exercises uses whatever is leftover.  And you can switch tactics at any point of the workout.  The Dora was 100 Blockees/Brickees, 200 squats with the block/brick, 300 curls for the girls.  For the teams that finished early, do overhead presses as the exercise.

Mary: LBCs x30 IC

Numberama: 10

Namerama: Mad Dog, Defib, Manana, Fish N Chips, Swinger, Easy In, High Stick, Chum, Wreck-It Ralph, Waldo

Pledge and COT

Announcements: GrowRuck is coming soon.

Devo: It is ok to admit when you don’t know something, or to withhold an opinion on an issue when you don’t feel like you fully understand it.

Moleskin: I kept things pretty simple for this workout.  The timing worked out perfectly as the slowest team was wrapping up the curls for the girls just as time was running out.  I mentioned during Tuesday’s workout that we weren’t going to do burpees today…and technically I was correct.  Blockees are not burpees.

Keep Moving

  • When: 20191003
  • QIC: Waldo
  • The PAX: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, 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: Warm and Muggy

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, SSH x20 IC, slow mosey around the dirt parking lot

The Thang:
-At the yield sign, do 1 jump squat, run to No Parking sign, do 1 Mountain Climber IC, run back to yield sign, do 2 jump squats, run out, do 2 Mountain Climbers IC….repeat for 10 minutes, increasing reps each time down.

-Outside of the circle do 1 burpee, run 1 lap around the circle, then do 2 burpees, then run 2 laps around the circle…repeat for 10 minutes, increasing the burpees and laps by 1 each time.

-At the yield sign, do 3 jump squats, try to sprint to the first sign on the left (which is about half the distance than the No Parking sign), then do 3 Mountain Climbers IC, then sprint back…repeat for 5 minutes, always doing 3 reps of each exercise.

-Outside of the circle do 1 burpee, then run 1 lap around the circle, then do 2 burpees, then run 1 lap around the circle….repeat for 5 minutes, increasing the burpee count by 1 each time, but only running 1 lap each time

Mary: Heel Touches x21 IC

Numberama: 11

Namerama: Mad Dog, Snooki, Gypsy, Sakrete, Swinger, Clancy, Prius (R), Defib, Mayhem, Easy In, Waldo

Pledge and COT

Announcements: LQ at Dog & Duck on Saturday at 1800

Devo: Try to bring high energy to what you do, and if you stop, make sure to start again quickly so you don’t lose momentum.

Moleskin: I wanted to bring a high energy, no frills workout to the pax, and I think I accomplished my goal.  A rare Bedrock BC without much mumble chatter, as I think we were all too tired to talk much.  This was a workout to challenge yourself, as you got out of it what you put into it, and I think we all challenged ourselves well.  I asked everyone to keep moving, and I rarely saw anyone ‘taking a break’.  Nice work by all.