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The Cardiac March 2018

  • When: 20180315
  • QIC: Defib
  • The PAX: Fish N’ Chips, Wambach, Ram Jack (F3 Blythewood), Sakrete, Ma Bell, Kindle, 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: 34 and clear…. a great day for the Cardiac!

FNGs: No FNGs, but we had a PAX visiting from F3 Blythewood, Ramjack

COP:

SSH 10 IC
TTT 10 IC
LBAC 10 IC forward and backward

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac Feb 2018 Results:

Ram Jack 14 (70 Merkins, 140 Squats, 210 Wide Merkins, 270 LBCs, 140 Burpees, 1.58 miles)

Kindle 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Ma Bell 16 (80 Merkins, 160 Squats, 240 Wide Merkins, 320 LBCs, 160 Burpees, 1.82 miles)

Fish N’ Chips 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Sakrete 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Wambach 12  (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.36 miles)

Defib 15 (75 Merkins, 150 Squats, 225 Wide Merkins, 300 LBCs, 150 Burpees, 1.70 miles)

Mary: None, The Cardiac went to 5:45

Numberama: 7

Namerama, Pledge and BOM

Devo:

”Every day is a holiday. Every meal is a picnic. And every problem is an opportunity.” The devo today was more or less a recap of what we talked about at 3rd F just yesterday. If you bang two pieces of iron together, you might make some sparks and maybe a ding on the surface, but you can’t shape the metal until it is made ready for forging by getting it hot and softer. We as men are like this in that we aren’t able to make changes in ourself until we make ourselves ready for the change. This often means swallowing our pride, making ourselves vulnerable, answering hard and maybe embarrassing questions, or putting in the extra work. We will come across many obstacles and hard challenges in life, but just because something is hard doesn’t make it bad. See these hard situations as opportunities to make yourself better. Don’t let something that’s hard keep you from what you want. Don’t let something that’s hard keep you from making that change. Don’t let something hard stand between you and a better you. 👊

Moleskin:  

It was cold but at least it wasn’t raining! Everyone was killing it today and put up strong numbers. It was great to see Kindle back out in the gloom! Sakrete picked 4 cycles as his over/under for when YHC would passout. Ma Bell said 7. YHC got close a couple of times but NO passing out today!  Ramjack informed the PAX of an ultimate Frisbee workout where Merkins are done every time the frisbee hits the ground (10 for the offense who dropped it and 5 for the Defense) and Burpees are done by the defending team after each touchdown. This will likely make an appearance in a future YHC Q.

Memorable Quotes:

Ramjack: ”You know, when you visit another AO, you’re supposed to do new exercises….not the same 4 regular exercises….over and over again“

Sakrete: “…like that time Ma Bell and Chum were A holes.” Ma Bell: “You’re Going to have to be more specific.”

Kindle: “I picked a Heck of a day for my first day back…”

 

The monthly fitness test at Bedrock is The Cardiac. See how you compare with previous goes at the Cardiac and work to get that PR each time. If you haven’t done the Cardiac yet, you should!

Bring Sally Up 80s Style

  • When: 20171003
  • QIC: Ma Bell
  • The PAX: Wambach, Kenny G, High Stick, Swinger, The Colonel – Respect, 8-Mile, Sakrete, City Slicker, Day Care, Fish N Chips, Splinter, Kindle, Pyle, Rabbit Ears, Penny


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.

Weather: Clear mid 60’s

Shortcake Special: City Slicker

Ruckers: 0

FNGs: 0

COP- 4 Count In Cadence

Burpee’s 10 OYO

Imperial Walkers 55 IC

Burpee’s 10 OYO

TTT 15 IC

Burpee’s 10 OYO

LBAC – 15/15 IC

T-CLAPS – 80 IC

Burpee’s 10 OYO

Squat’s to Bring Sally Up

Burpee’s 10 OYO

Form 2 columns, mosey over to the front parking lot.

Burpee’s 10 OYO

Partner Up

Speed Dora 80’s style

80 Merkins

80 Bobby Hurley’s

80 Line Jumps IC

While Partner A does the exercise, partner B runs to the other end of the parking lot backwards, on the return, high knees all the way back.

Burpee’s 10 OYO

From 2 Columns and Mosey on Back to the Flag

Time for some Mary.

Mary:

V-Ups to Sally

Burpee’s 10 OYO

Numberama: 16

Namearama: Wambach, Kenny G, High Stick, Swinger, The Colonel – Respect, 8-Mile, Sakrete, City Slicker, Day Care, Fish N Chips, Splinter, Kindle, Pyle, Rabbit Ears, Penny, Ma Bell

Announcements:

Pledge of Allegiance:

BOM:

Moleskin: Today was YHC’s Birthday Q, and decided to do something fun, since Hurricane Irma derailed our plans for the Anniversary Q. It’s never a party without some good music, so why not bring out Sally. The squats to sally was one thing, but when we took it on in Mary, that was a different level. V-Ups to Sally really sucked, there was little mumble chatter, but quite a few moans.

Devo: “Be Stronger Than Your Excuses” Fish-N-Chips

I’m Coming for you you ginga bastard

  • When: 20170929
  • QIC: SAKRETE
  • The PAX: KENNY G, WAMBACH, CHUM, WALDO, RABBIT EARS, CITY SLICKER, FISH N CHIPS, MAJOR DAD (RESPECT) , MAGIC MIKE, PRIUS (REPSECT), KINDLE, DAY CARE, PENNY, DEFIB, SPLINTER, STRINGBEAN


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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: HIGH 70’S AND WHEN IS THIS HUMIDITY GOING TO DISAPPEAR

FNGs: NEGATIVE

COP:

10 HILLBILLIES  IC

10 TTT IC

20 LBAC IC

20 LBAC REVERSE IC

10 PICKLE POUNDERS IC

The Thang:

Form two columns.  Mosey to the picnic tables.  Go up and over all tables and plank until six is in.  Head back to the flag with a mosey over the bridge and through the parking lot.  Separate into 2 groups counting off trying to remember which number you are.  I say trying because that proved to be more difficult then I expected.  Ill take the blame there.  10 PICKLE POUNDERS IC

 

BURNING RING OF FIRE

RD 1

5 MERKINS.  Form a circle.  PAX 1 begins doing merkins while the remaining member hold low plank until their turn.  Upon completion of the merkins #1 begins running towards the “bridge” before you get to the entrance.  PAX 2 begins his merkins and starts running trying to catch PAX 1.  Continue until all PAX have down their merkins and made it to the bridge.  Complete 5 burpees at the bridge.  If you were passed by another PAX during your run you have a penalty burpee.

10 PICKLE POUNDERS IC

BEAR CRAW ACROSS LENGTH OF BRIDE

RD 2

10 SQUATS  Same rules.   Run to top parking lot.  Follow previous burpee rule.

10 PICKLE POUNDERS IC

RD 3

15 LBC  Same rules.  Run around top parking lot to the baseballs at front entrance

10 PICKLE POUNDERS IC

RD 4

15 SSH Same rules.  Run to scoreboard.

10 PICKLE POUNDERS IC

RD 5

10 LBC Same Rules.  Run to bridge leading to wiffle ball field

10 PICKLE POUNDERS.

 

Run across bridge towards the wiffle ball field and cross over to head back to the flag with a stop at the “no parking sign” before the flag.  Jailbreak to flag.

 

Mary: 21 PICKLE POUNDERS IC

Numberama: 17

Namerama: KENNY G, WAMBACH, CHUM, WALDO, RABBIT EARS, CITY SLICKER, FISH N CHIPS, MAJOR DAD, MAGIC MIKE, PRIUS, KINDLE, DAY CARE, PENNY, DEFIB, SPLINTER, STRINGBEAN

Pledge and COT

Announcements: North Charleston Launch Oct 14;  The Oak Oct 21,

Devo: Philippians 4:13  For I can do everything through Christ, who give mes strength.

YHC shared personal weight loss testimony with a tip of the cap to the F3 brothers.  Without all of you I am would not have seen as much success as I have.  F3 is saving my life!  AYE!!

Moleskin:   YHC caught a bit of slack for being at the AO 15 minutes early.  YHC is generally pulling up at 458 or even 505.  Trust me that was not the last of the slack I would catch during the morning.  After splitting into groups YHC “ones on me and twos on Wambach” Well Maj Dad took that quite literally and jumped on my back.  During round 4 Chum had finished his LBC and began his run and Fish n Chips was finished and had started running.  We hear “I’m coming for you you ginga bastard”.  At least that’s what I thought he said but his Zimbabwe accent is difficult to comprehend sometimes.  Laughs were had by all.  Also on the same round YHC was tired of doing burpees.  As I completed my exercises and began my run, Defib was following me.  YHC said “don’t you dare catch me Defib.”  Almost to the stopping point I hear footsteps.  I peaked over my shoulder and I be damn if he wasn’t right there.  YHC emptied the tank to prevent getting passed and nearly brought Merlot to my own Q.

The night before this BC YHC had been found out that the legend Hugh Hefner had passed away.  To honor this legend we did 91 pickle pounders during the BC.  Good push by all!!!  Big thanks to Wambach for letting me co-q with you!

Group Therapy

  • When: 20170822
  • QIC: Stalker
  • The PAX: Ramrod, Fish & Chips, Sakrete, Kindle, Prius (respect), Daycare, Chum (SCS), Ma Bell, Waldo (SCS), Speedo (SCS), Splinter (SCS), Swinger (SCS), Show Me, Yo Adrian, Penny, Defib


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Intro: For a science nerd who was totally geeking out over the eclipse, the afternoon thunderstorm made the whole affair a bust. To say YHC was bummed would be a huge understatement, but there’s nothing like a challenging workout with like-minded men to get your attitude right again. YHC didn’t have a BC penned or even fully planned, but hard work was going to happen. 17 men took part in YHC’s group therapy.

Disclaimer: Given. No FNG’s.

Warmup: No real warmup. Without talking, line-up in ascending age order, in 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. A quick check of ages revealed one error, resulting in 5 burpees (IC). Once in age-order, 5 teams were created: the young bucks each grabbed a log, the next 3 teams grabbed a block, the senior gentlemen grabbed two bricks each. Move out to the wiffleball field.

Thang: At the ballfield – logs at the pitchers mound, blocks at 1st, 2nd and 3rd bases, and bricks at homeplate. The team at homeplate will perform LBAC’s w/ bricks. 1st base will do curls with blocks. 2nd base will do OHP. 3rd base will do dips on blocks. The logs will run around the perimeter of the field. Exercises will be performed until the logs get back to the pitchers mound. Then teams will rotate to the next base/mound via Bear Merkins. Rinse and repeat until all teams have visited all of the bases and the pitchers mound.

Round 2 – homeplate will do American Hammers w/ bricks. 1st base will do Dammits w/ blocks. 2nd base will do Big Boy Situps. 3rd base will do LBC’s. Logs will run the perimeter. Rotate bases via crab walk. Rinse and repeat.

Accountability check – 17 men. At double time, stow coupons.

Mary: Flutter kicks until the six is in.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM/Devo: “If one person fails, the other can reach out and help. But someone who fails alone is in real trouble.” Ecclesiastes 4:10

Moleskin: Thanks for the push men. F3 accountability and relationships are where the magic happens. Sakrete passed the F3 rock to the ever-present Ramrod. This guy has been killing it, and exemplifies what F3 is all about.

Leap Froggin’ around Wescott

  • When: 20170817
  • QIC: Floppy
  • The PAX: Wambach, Chum, High Stick, Waldo, Kenny G, AC/DC, City Slicker, Sakrete, Chilly Willy, Swinger, Serena (Respect), Ben Gay, Peg, Speedo, Kindle, Defib, Floppy


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Conditions: 81 and clear

Humidity: The curly chest hairs of Beelzebub (91%)

Warm-up:

  • Through the tunnel x 10 IC
  • Imperial Walkers x 15 IC
  • Fast high knees x 10 IC
  • Through the tunnel x 10 IC

 

The Thang:

  • Get a battle buddy and get in 2 columns
  • Q r lead a mosey down the road and around the loop closest to the entrance
  • Stop at large baseball
  • Partner 1 hold plank at first ball> Partner 2 bear crawl to next ball and does 5 merkins, then calls partner > Partner 2 bear crawls to the 3rd ball and does 5 merkins then calls partner > repeat to the last ball. When done do Little Baby Arm Circles until the 6 is in
  • Go to the stop sign heading toward the other side of the fields
  • Partner 1 SSH > Partner 2 runs to first light pole on the right and does mountain climbers x 10 (single count) then stands up to do SSH while Partner 1 runs to third light pole for mountain climbers > repeat until in the loop at the other end. When done do iron crosses until 6 is in
  • Mosey to the palmetto trees on the left
  • Partner 1 hold Al Gore> Partner 2 duck walks to next tree and does monkey humpers x 10 (single count) then holds squat while partner 2 duck walks to the 2nd tree and repeats. > American Hammer when done
  • Go to next group of parking spaces
  • Partner 1 runs to next line and does a burpee > as P1 starts burpee, P2 run to the next line and does a burpee > repeat with partners running to every other line and doing 1 burpee > finish at the stop sign. When done do flutter kicks until the 6 is in.
  • All- flutter kicks x 15 IC
  • Go back to the balls
  • Partner 1 crab walk to the next ball and do 10 LBCs then hold table position > As soon as P1 gets to the next ball you can start your crab walk and 10 LBCs > repeat 
  • Mosey to the bridge for descending derkin bear crawls (from 5 to 1).
  • Mosey back to the flag
  • Mary
    • American Hammer
    • Protractor
    • Flutter kicks

 

Moleskin:

This one was a variation of another weinke I have come to enjoy on the other side of town. The size of Bedrock’s AO allowed me to get a little more creative with the surroundings. You know you’re doing something right when you get flipped off. I was impressed by the pax going at it strong! There weren’t any stragglers. Everyone was pushing it hard. T-claps to the SCS guys- Waldo, Chum, and Speedo– and the Tremor Annex runners- Peg and Floppy. It was a nasty, humid day for a double down.

 

Devo:

Because it bares repeating: racism and hate is dumb. don’t be racist.

 

Quote of the day: 

“That’s how a Brazilian duck walks!” Chum  to Speedo

Welcome Cobra Merkins

  • When: 20170815
  • QIC: Ma Bell
  • The PAX: Yo Adrien – Respect, Pruis - Respect, Penny, Rabbit Ears - Rucker, Pavilion, Magic Mike, Splinter, Kindle, Show Me, D Fib - Rucker, Day Care, Swinger, Chilly Willy, Sakrete, City Slicker, Kenny G, Waldo, High Stick, Speedo, Sprinkles, Chum, Wambach, Cavalier


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.”   -Dred

Disclaimer: F3 is a peer lead work out, I’m not a professional nor do I play one on TV. Push yourself but don’t hurt yourself. Modify or substitute as necessary.

Weather: Got a little confused thinking it may be Tsunami and not Bedrock

Shortcake Special: Swinger, City Slicker, Speedo, Waldo, Chum, Magic Mike, Splinter

Ruckers: 2

FNGs: 0

COP- 4 Count In Cadence

LBAC – 10/10 IC

THROUGH THE TUNNEL – 10 IC

T-CLAPS – 10 IC

Grab 2 Bricks and circle back up.

LBAC – 15/15 IC

THROUGH THE TUNNEL – 15 IC

T-CLAPS – 20 IC

Leave the bricks and Mosey over to the bridge.

11’s

One side, Dips Bear Crawl to the other side of the road, Derkins, Crawl Bear Back

Mosey over to the whiffle ball field.

Up/Downs with Merkins- Get the feet chopping, on Q drop to your chest and do a merkin with the corresponding number, on 1, 1 merkin, on 2, 2 merkins…10 Total.

Line up on the line

Squats- 50 OQ

Sumo Squat to the other line

Lt Dans 25 OYO

Mosey the long way back to the flag

Cobra Merkins – 10 OQ

(start in the up position, down, while down and keeping your arms and feet in the same position, move left, right, back to center then up)

World War 1 Sit Ups – 20 OQ

Numberama: 24

Namearama: Yo Adrien – Respect, Pruis – Respect, Penny, Rabbit Ears – Rucker, Pavilion, Magic Mike, Splinter, Kindle, Show Me, D Fib – Rucker, Day Care, Swinger, Chilly Willy, Sakrete, City Slicker, Kenny G, Waldo, High Stick, Speedo, Sprinkles, Chum, Wambach, Cavalier, Ma Bell

Announcements:

Pledge of Allegiance:

BOM:

Devo: Love First

John 1:1-5

One of the hardest things to do in life sometimes is to love people, especially when they hate you. With the events happening over the weekend, it has been on my heart even more so to love people, even when those around you are showing hate. No matter of the person beside you, no matter your differences, no matter that you look different, love them. It’s ok to not have the same beliefs, ethnicity, values as the man beside you and still love them. Society tells us that if we disagree, or if we are different, then we must hate opposition, but that is not what the Bible teaches. First and foremost, we are to love others. Be love, show love, reciprocate love. Sowing and reaping is a valid principle, if you sow hate, you reap hate, but what if we sow love. The harder thing is love those that are talking about superiority, if we hate those people, we become the same. But we must love them too.

Moleskin: The men showed up, and so did the humidity. Note to self, when YHC asks someone to Demo, don’t request Chum to do so, 50 Squats later the demo was done. The mumble chatter started early when we only did 10 tclaps, YHC was even called “soft” however, once the 2 bricks were retrieved, the mumble chatter turned in to some groans. Good work in the humidity today, numbers are continuing to stay solid!

Take a Seat

  • When: 20170808
  • QIC: Chum
  • The PAX: Wambach, AC/DC, Rabbit Ears, Ramrod, Kenny G, Repo, Waldo, Sakrete, City Slicker, Swinger, Chilly Willy, Old Flame (Respect), Pavilion, Show Me, Serena (Respect), Cavalier, Splinter, FNG Kindle, Penny, Yo Adrien (Respect), Speedo


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Warm UP: SSH 30 IC, TTT 15IC, LBAC 15 ea way IC,  Red Bull Smurf Jacks 10IC

The Thang:

All PAX grab a block and 2 bricks and mosey to entrance of CC at flag poles. Partner up.

Partner 1) Wall sit w/ block on lap while performing overhead TClaps with bricks

Partner 2) Run to entrance of park and return to partner 10Burppees.

Switch- partner 1) run  partner 2) wall sits.

Total of 5 Rounds

During the return mosey to the block pile I hear the dreaded crashing of Kenny G’s block.

With only  1 minute left for MARY you know what that means.

1 minute Pickle Pounders

Time to pay the Piper: 10 Burppees for broken block to end

Namearama

Pledge

BOM

There was plenty of mumble chatter today as the sit down workout wasn’t what the PAX had envisioned or at least not what Old Flame had in mind. He plainly stated he will never return for another sit down at the CC again. Although it seemed to be a petty simple work out you quickly found out that after performing your wall sit that it was much harder to hop up and take off running, Jelly Legs. YHC also had a few ‘I hate You” thrown at him during the run, but not to worry I was thinking the same thing. Strong work by all me and each week I am more impressed by what this group of men at Bedrock has accomplished and the drive each one has. Each man has come a long way from the beginning and it wouldn’t be possible with out each other. These guys hold each other accountable and continue to set goals. Thank you PAX of the CC for allowing me to lead you fine men.