Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


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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: 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

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


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Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

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.

Too Many Exercises to Remember

  • When: 20201210
  • QIC: Flo
  • The PAX: Floppy, Peg, Pretzel, Microwave, Space Cowboy, Schrute, Fanny Pack, Milton, Good Times


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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:  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.

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.

Good Memories

  • When: 20200929
  • QIC: Flo
  • The PAX: Sugar Mountain, Hospice, Mary, Peg, Space Cowboy, Floppy, Splinter, Schrute, Milton, Smokey, Microwave, Matlock


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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:  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!

 

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?

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


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Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

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. 

 

Killer Tunes, Bro

  • When: 20200825
  • QIC: Pretzel
  • The PAX: Borland, Sakrete, Repo, Sugar Mountain, High Stick, Waldo, AC/DC, Peg, Floppy, EZ-In, Splinter, Mayhem, Pretzel


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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.

  • Welcome To The Jungle: Overhead Press
  • Kickstart My Heart: Dammits
  • Machinehead: Monkey Humpers (no block)
  • Hey Man Nice Shot: Curls for the Girls
  • Starseed: Freddie Mercurys (no block)
  • Midlife Crisis: Squats with Blocks
  • She Sells Sanctuary: Merkins (on block or off – PAX choice)
  • Enter Sandman: American Hammers (no block)
  • Sabotage: Lunges with Blocks

Hot and Wet – With a Bunch of Dudes – did I really say that?

  • When: 20200528
  • QIC: Hot Spot
  • The PAX: Middle School, Milton, Peg, Splinter, Floppy, Probie, Peaches, Cannoli, Schrute, Smokey, Inferno, Space Cowboy, Hospice, Goose, Hot Spot


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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.

 

Floppy’s weinke….it’s magically delicious

  • When: 20200317
  • QIC: Floppy
  • The PAX: Peg (Respect), Cannoli, Dockers, Splinter, Space Cowboy, Schrute, Fanny Pack, Muscadine, Milton, Smokey, High Stick, Goose (Respect), Hospice (Respect),


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Warm-up: 

Mosey to the garage stopping at various spots to complete warm-up exercises (SSH, TTT, and Imperial Walkers)

 

The Thang:

  • In the garage start the bottom level.
  • There are leprechauns throughout the garage. Chase them all down. You can choose to stop and catch one, but you have to do the first exercise on the back of the paper, OR you can pass it and go find another leprechaun. Each leprechaun has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to a Leprechaun you can do the 2nd exercise and so on.
  • Leprechaun activities included: 
    • Leprechaun 1
      • 25 merkins
      • 10 burpees
      • Take the stairs to the top level
    • Leprechaun 2
      • 20 calf raises on the stairs
      • 30 LBCs single count
      • 25 monkey humpers in cadence
    • Leprechaun 3
      • Bear crawl to the next ramp
      • 15 American Hammer in cadence 
      • 10 flutter kicks in cadence
    • Leprechaun 4
      • Run back down to the last leprechaun
      • 50 Side straddle hops (single count)
      • Run past the next two leprechauns
    • Leprechaun 5
      • Go back down to Short Central (via the ramps) and do 30 toe touches on the sidewalk (single count). You can take the stairs back to any level.
      • 25 squats
      • Broad jump to the next leprechaun
    • Leprechaun 6
      • run back to the first leprechaun using the ramps
      • 15 Carolina dry docks
      • Crab walk the next 2 ramps (run in between)
    • Leprechaun 7
      • 15 mountain climbers (in cadence)
      • 50 overhead claps (single count)
      • Go back 
    • Leprechaun 8
      • Take the stairs on the way down then come back here by coming up the other set of stairs
      • Jail break to the bottom using the ramps
      • Take the stairs to Short Central and do 20 derkins. Take the ramp to any level and continue chasing leprechauns.
  • Collect all leprechauns and hold plank until all are retrieved. 
  • 1 Burpee for each missing paper
  • Mosey back to the AO stopping along the way for squats and calf raises
  • Back at the AO hold plank until the 6 gets in

 

Devo: 

Many churches are moving to online because of the virus. Remember, church isn’t a one time a week event, it’s a gathering of believers for worship. However, you do it, just do it.

Also, if everyone in your house is stuck inside, take a chance to spend some time with them. How often do you get to have lunch  together? This is your chance to take time and make memories.

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and not doing partner work. Well those were all of the things YHC planned on doing. If we can’t come up with other workout ideas, then the virus wins. Luckily, it’s St. Patty’s Day and YHC loves a themed weinke. Today was a chance for the Pax to choose their own destiny when hunting down the leprechauns. Sometimes, they’d get away, and other times they’d fight back. A hefty amount of cardio, and how ‘bout them monkey humpers?