Weather COLD!!!
the Thang: light numbers this Sunday. Milton and Schrute started P200 training with a long 9 mile run with a 2.5 mile SCS built in.
Soace Cowboy just made it for 5 am start as Pax moved out and Floppy put in long miles after start of Creamer
a rum back to AO with Milton yielded no PAX around 6am so a run back to the fart sack was in order for Milton and YHC
Standard was held 
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: replace with weather
FNGs: any FNGs
COP:
45 – SSH – IC
16 – Burpees – IC
45 – Squats – OQ
16 – Merkins – OQ
45 – Calf Raises – OQ
16 – Terrible Ts – IC
The Thang:
Mini Dora
139 lunges – 1 for every one of JT Daniel’s passing yards
332 leg lifts – 1 for every rushing yard
Mary:
45 – Crunches – IC
16 – Jane Fonda’s – IC
45 – Flutter Kicks – IC
16 – American Hammers – IC
45 – Freddie Mercury’s – IC
16 – Pickle Pounders – IC
45 – WWI Sit ups – OQ
16 – Heel Touches – IC
Numberama: 10
Namerama: PAX names
Pledge and COT
Announcements: replace with announcements
Devo: replace with devo
Moleskin: replace with moleskin
Conditions: 34 and clear
FNGs: none:
Warm Up:
The Thang:
Mary: we barely had time for a 1 exercise.
Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!
Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 43 degrees
FNGs: None
COP:
SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers
The Thang:
Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…
Usain Bolt to close us out.
Mary: Dying Cockroach, Superman
Numberama, Namerama, Announcements, Pledge, COT
Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.
Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.
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 mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 73 degrees
FNGs: None
COP:
SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees
The Thang:
Mosey to Huger Park with three stops along the way:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.
The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)
Close out our time at the park with 10 Burpees
Mosey back to the AO with two stops along the way due to time contraints:
– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats
– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders
Goose Step 30 yards then jail break sprint back to the AO.
Mary: WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure
Numberama, Namerama, Announcements, Pledge, COT
Devo: Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.
Moleskin: The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!
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
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?
Conditions: Muggy like Thano’s armpit
FNG: 1, welcome Baby Fat
Warm-up:
The Thang:
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.
The men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.
Macklemore was not featured in my playlist due to his being a huge, untalented douche.
Conditions: Cloudy, mid 70s.
The Thang
Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.
Conditions: 75 degrees – 100% humidity
Count: 15 Pax
The Thang:
Warm up at C.O.P. – 15 Don Quixote IC, 10 B.A.C. forward IC, 10 B.A.C. rearward IC, 10burpees on Q
Mosy to storage and each pax issued a CMU
Mosy to Faultline area for 5-4-3-2-1-Go
50 lbc
40 leg reps – 20 block squats/20 block calf raises
30 SSH IC
20 merkins
10 block curls
Fun run around outer two tennis courts – return to base
Rinse and repeat – AMRAP until time expires, return CMU and jail break to C.O.P.
C.O.P. – count off, namorama, Pledge of Allegiance, B.O.M.
Devotion: Hot Spot – John 15:13 – Greater love has no one than this: to lay down one’s life for one’s friends.
Moleskin: – Welcome back Inferno to the gloom – great push today brother! Middle School continues to get after it – good to see you back brother – still waiting on the mouth of the south to get cranking again! Please keep Defib in your prayers – he stated he is separated now and it is going to be a struggle.
Fitness. Fellowship. Faith.