Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

In the land of the Country Club, the one-armed man will lead them

  • When: 20210410
  • QIC: Pretzel
  • The PAX: Fish & Chips, Show Me, Sakrete, Placebo, Motherboard, Sugar Mountain, Microwave, Muggsy, Threes Company, Pretzel


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Bedrock. Saturday, April 10. The one-armed man led a musically-accompanied workout, giving the PAX free reign to choose their own exercises if desired. Since I was fairly confined to core and lower body I wanted others to have the option of mixing in some upper body. A different exercise for each song, with a lap around the gravel parking lot when you need a break.

I can’t upload a picture so here are some wieners.

Conditions: Clear, 60. Great weather.

COP

SSH x 2

Umm…some other stuff. Probably Imperial Walkers. Maybe Don Quixotes. Likely Through-the-Tunnels.

The Thang

Teen Angst (What The World Needs Now) – Cracker

Squats

 

Super Bon Bon – Soul Coughing

LBCs OR Merkins

 

(Can’t You) Trip Like I Do – Filter/The Crystal Method

Overhead clap OR Overhead press

 

Resignation Superman – Big Head Todd and the Monsters

Low Plank

 

People Who Died – Jim Carroll Band

Heels to Heaven

 

Take The Time – Dream Theater

Lunges OR Curls

 

Slither – Velvet Revolver

Freddie Mercuries

 

Brothers Gonna Work It Out – Public Enemy

Big Boy Sit-Ups

 

Root Down – Beastie Boys

Pickle Pounders

 

Revelations – Audioslave

Calf Raises

 

Celebrity Skin – Hole

Tricep Extensions OR Sumo Squats

 

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


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The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.

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?

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.

Another Whistleblower Complaint

  • When: 20190801
  • QIC: Pretzel
  • The PAX: Fish & Chips, Swinger, Gypsy, Robin Wood, High Stick, Yo Adrian, Defib, Mayhem, EZ-In, Wreck-it Ralph, Pretzel


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Ah, the whistle. How the PAX love YHC’s whistle. After twice bailing on a Bedrock Q I felt the whistle was a good mea culpa to make nice with the Bedrock faithful. I’m pretty sure they loved it. They didn’t say it in so many words, but I could feel the love for the whistle.

Conditions: Low 70s, clear.

There were many creative and explicit suggested ideas for silencing the whistle. This was not one of them.

COP

  • SSH x2
  • Mtn Climbers x20
  • TTT x10
  • Imperial Walker x10
  • LBACs x10 fwd/back
  • Merkins x9
  • WWII situps x11
  • Squats x13

The Thang

Partner up and head for a mosey to the ballfield. Here’s where I divulged the purpose of the whistle: Whenever the whistle blows, stop what you’re doing and execute 5 burpees.

Whistle blows on the way to the ballfield: 1 or 2

Once at the ballfield, partner pairs execute Speed Dora: 50 Macktar N’Djaye, 100 Freddie Mercury, 150 lunges. Partner 1 exercises while partner 2 bear crawls to far line and back. Flapjack until completion. Whistle blows during Speed Dora: 4-5

Mosey to the far end of the parking lot, stopping at the wall near the entrance for 10 Decline Merkins. Whistle blows: 1

At the far end of the lot, PAX lined up and raced around the parking island and back to the starting point, lining up in the order of finish. Then the PAX lined up and raced again, reversing the order so that the last to finish goes first, and each PAX follows in three-second increments. The goal is to catch the man in front of you without being caught by the man behind you. Whistle blows: 0

Return to flag. Whistle blows en route to flag: 2

Mary until the 6 is in (LBCs).

Count-a-rama / Name-a-rama / Pledge / COT / BOM / Devo (Balance)

Makin’ a run to the Teeter

  • When: 20181018
  • QIC: Pretzel
  • The PAX: Defib, Wreck-it Ralph, Prius, Sakrete, Splinter, Ma Bell, Stalker, Waldo, Fish & Chips, High Stick, Prtetzel, Yo Adrian, City Slicker, Swinger, Pretzel


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I’d posted at Bedrock many times but never ventured far from the Country Club. Time to change that and get a little running in. The PAX will love it. They did. Mostly.

Iron Maiden ran to the hills. We ran to the Teeter.

Conditions: Pretty doggone nice.

COP

SSH x2 IC

The Thang

Run out of the Park and up Dorchester, stopping a couple of times for some exercises of a certain type and number. Once at the Teeter around the side parking lot, then ran it again from slowest to fastest, with the very fastest man among us (Swinger) sending us off in 3-second intervals. We then partnered up for a Dora before making our return to the AO. Again we stopped for some additional PT along the way. Return in time for a touch of Mary.

Pledge/COT/BOM

“I might not be able to speak English but I can count!”

  • When: 20180410
  • QIC: Pretzel
  • The PAX: Defib, Fish & Chips, Show-Me, Splinter, High Stick, Sakrete, Day Care, Chum, Pavillion, Pretzel


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COP:

  • SSH x2 IC
  • Mtn Climbers x 20 IC

Mosey to the far end of the parking lot, past the entrance. Along the way stop for some in-cadence Bear Crawls and Crab Walks. Yep, that’s a thing now.

At the far end of the lot, some hateful person (YHC) had left the Beast. PAX hold plank while each man takes a turn on the Beast with 5 overhead presses. I had more planned for the Beast but we ran short on time. Sorry men – next time. 😊

Return to the baseball monuments and short wall at the site entrance for an oldie from the Aftershock days:

Four Quarters

The Four Quarters of 20s (like 11s, but more. Merkins and dips, start with 19 merkins  + 1 dip, then 18 merkins + 2 dips, etc.)

  • Five reps = End of 1st Quarter (15 merkins/5 dips)
  • 10 reps = Halftime (10 merkins/dips)
  • 15 reps = End of 3rd Quarter (5 merkins/15 dips)
  • 20 reps = End of Game (1 Merkin/19 dips)

These REALLY sucked and YHC turned in some mightily piss-poor merkins. Apologies to the PAX for failing the “If you can’t do it, don’t Q it” test. I did ‘em, kinda, but they were lousy.

At the end of each quarter run to far corner of the parking lot for some combination of three of the following:

  • 20 heel taps
  • 20 Captain Crunches
  • 20 Heels to Heaven
  • 20 Russian Twist
  • 20 LBCs

Indian Run return to flag to end spot on 0545.

Count-a-rama / Name-a-rama / Pledge / Announcements / COT / BOM

T-claps: To Fish & Chips for reminding me that 8+8 does not equal 20. I checked it later when I could take my shoes off and he’s right!

Learnin’

Devo: Leave no doubt. Two prayer requests for families who have lost young fathers, leaving behind wives and young children. Tomorrow isn’t guaranteed for any of us. Leave no doubt with those you care about as to how you feel, what you’d want them to remember of you if you don’t come home.

Hot Nuts: How Sakrete saved Pretzel from massive Q failure

  • When: 20180220
  • QIC: Pretzel
  • The PAX: Defib, Magic Mike, Chum, Day Care, The Colonel, Splinter, Chilly Willy, Waldo, Sakrete, High Stick, Bodete, Speedo, Show Me, Ma Bell, Fish & Chips, Kenny G, Pretzel


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SITREP:

Monday, Feb. 19, 8:58 p.m.: I had just made plans for a solo 4-5 mile SCS before posting at Seismic when the text from Sakrete came in. Mr. Rete wanted to know where my Bedrock pre-blast was so that he could HC. This very nearly pierced the renowned, steely Pretzel Calm™. However, instead of panicking I went directly to the Q Cave, activating the Beatdown Laboratory to craft just the right compound of suck-filled exercises that would leave the PAX with a sense that their time was well spent while giving no hint that I had absolutely no plan just eight hours earlier.

Conditions: Low 60s, slightly overcast. Patches of fog here and there but no rain.

The Thang

  • SSH x2 IC
  • Mtn Climber x 15 IC
  • Merkins x 10 on Q
  • LBCs x 15 IC
  • Merkins x 10 on Q
  • Freddie Mercury x 15 IC
  • Merkins x 10 on Q
  • CDD x 10 on Q
  • Merkins x 10 on Q
  • Bear crawl around the circle

Partner up and follow me to the fake grass baseball diamond.

Starting at “home plate” Partner 1 fireman carries Partner 2 to “second base.” Hold plank until the six is in, flap jack partners and carry back to home plate. Repeato x3. This prompted all of the expected “getting to second base” jokes from the Bedrock PAX that you would expect. References to hot nuts and suggestions to flick someone’s frenulum may have been made, and someone may have sung “lay your nuts on my shoul-derrr!”

On your six and hold six inches with legs straight and core tight while the Q calls on five PAX to give us a 10-count.

Again starting at home plate, Partner 1 wheelbarrows partner 2 to first base, then flapjack partners and wheelbarrow to second base. Hold plank until the six is in, then repeat to third base and back home. Repeato x2.

More six inches, with four PAX giving a 10-count. Run to the entrance and form up in a staggered line for a return run to the AO, with incremental increases in pace along the way. As PAX get to the flag, head back out to pick up the six.

Mary: Freddie Mercury (again), six inches (again).

Count-a-rama / Name-a-rama / Pledge / BOM / COT

T-claps to Splinter for picking up the devo and reminding us of the need to be intentional with your time with family. Invest your time at home.

T-claps to Fish & Chips for doing his 10-count in Gaelic. The fourth F is for Culture and Learning.

[Insert any waterfall reference other than the TLC song, because it’s too easy, here]

  • When: 20171116
  • QIC: Pretzel
  • The PAX: DHL, Pavillion, Show Me, Big Bird, Splinter, AC/DC, High Stick, Kenny G, Cookie Cutter, Dead Wood, Thumper (Simpsonville visitor - welcome!), Fish & Chips, Chilly Willy, City Slicker, Defib, Sakrete, Pretzel


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I continue to develop my points-based bootcamp, rewarding the men who earn the most points over the course of 45 minutes. Version 2.0 was unveiled on Nov. 16 at Bedrock, but first we took a tour of three of South Carolina’s worst waterfalls.

Conditions: 40s, clear. Nice.

COP

SSH x 2 IC

Mtn Climbers x 20 IC

TTT x 10 IC

LBACs x 10 IC

The Thang

Waterfall Merkin: Each PAX does five merkins, moving on the Q’s call. On the fifth merkin, hold the low plank position until failure. Butts flat, chest and knees off the ground. As the PAX fail, line up in the order of failure from first to last. Then five more merkins on Q call, holding low plank on the fifth. Once the first PAX in line fails, then man next to him can. Thus the waterfall.

Boat/Canoe waterfall: Same concept, but five boat/canoe movements, holding the canoe position on the fifth.

Squat waterfall: Same concept, but five squats, holding the down position on the fifth.

Now that the PAX are sufficiently warmed up we partnered up with someone of similar speed and ability for a Dora with blocks: 100 curls, 200 squats with blocks, 300 overhead press. Each time you swapped out with your partner you earned a point. So the strategy is, be fast. A more subtle strategy is to go more slowly in executing the 100/200/300, both for the sake of proper form and to allow more time for additional swaps.

Once the Dora is complete, return to the flag for 25 burpees, minus the number of points that you and your partner earned. So if you earned 12 points, then you’re on the hook for only 13 burpees.

Count-a-rama / Name-a-rama / Pledge / COT / BOM