Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Typical Bedrock

  • When: 20201110
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Chum, Flanders, Fish n Chips


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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: Upper 60s; Muggy

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward, Backward, small circles, big circles OYO; SSH x20 IC

The Thang:
-Grab a block and return to the flag.
-OH Press x15 on Q; Block Press x15 on Q; Curls for the Girls x15 on Q; Squats w/ Block x15 on Q; Run around dirt parking lot
-Repeat the above for about 15 minutes, adding a rep to each exercise each time through, and replacing the parking lot run with a run to the no parking sign and back.
-Carry block to big picnic pavilion.
-OH Press x10 on Q; Block Press x10 on Q; Curls for the Girls x10 on Q; Squats w/ Block x10 on Q; Step ups x10 each leg
-Repeat the above for about 10 minutes, subtracting a rep from each exercise each time through.
-Carry block back to flag and stow block

Mary:
-Ray Charles x30 IC; Slow Motion LBCs x20 IC; Flutter Kicks x20 IC; LBCs x20 on Q

Numberama: 11

Namerama: Splinter, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Chum, Flanders, Fish n Chips, Waldo

Pledge and COT

Announcements: Bedrock will host this week’s rotating Saturday workout….still need a Q.  Ruck for Hunger on Nov 21. Thanksgiving convergence at Gahagan. Christmas Drop-In on Dec. 10 at Stalker’s house. Anniversary convergence/party on Jan. 9.

Devo: Gave the Bedrock mantra…DBAD

Moleskin: We had quite a few pax show up after we started, and even after Sakrete arrived.  We also had a ton of chatter, making it tough to keep the Pax focused on the workout.  But we still got in some work.

More Voting

  • When: 20201105
  • QIC: Waldo
  • The PAX: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber


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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: Great weather…upper 50s, clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC

The Thang:
I periodically gave the pax a vote between two options for how we would proceed with the workout, and sometimes we had an unopposed race in which I would pick an exercise without giving them a choice…

Vote #1 – Blocks or no blocks (Blocks won)
We each grabbed a block and gathered back up at the flag.
Vote #2 – Curls for the Girls or Overhead Press (Curls won)
-Curls x15 on Q
Vote #3 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Tricep Extension or Overhead Press (Overhead press won)
Vote #5 – Bear crawl or crab walk (Bear Crawl won)
-Curls x15 OYO; OH Press x15 OYO; Bear Crawl around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #6 – Jump squats or monkey humpers (Monkey Humpers won)
-Curls x15 OYO; Monkey Humpers x15 4-count OYO; Lunge walk around the circle….repeat for several minutes.
Stow Blocks

Mary:
Vote #7 – Flutter kicks or LBCs (LBCs won)
-LBCs x30 IC
-Ray Charles x30 IC
Vote #8 – Pickle pounders or hold high plank (High Plank won)
-High plank for about 40 seconds.

Numberama: 12

Namerama: Splinter, Defib, Easy In, Sakrete, Mayhem, Manana, MadDog, Don King, Sugar Mountain, Swinger, Gruber, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Ruck for Hunger on Nov 21. Thanksgiving convergence at Gahagan. Christmas Drop-In on Dec. 10 at Stalker’s house. Anniversary convergence/party on Jan. 9.

Devo: Having choices is better than having no choices, even if the options you’re choosing from aren’t always good.

Moleskin: In classic Bedrock fashion, I went to sleep with only 2 HCs on the preblast, yet we had 12 men at the workout.  As always, the mumble chatter was good and I think we got some pretty good work in.

Catch Me if You Can

  • When: 20201013
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Manana, Sakrete, Waldo, Easy In, AC/DC, Sugar Mountain, Grubber, Scrooge McDuck, High Stick,


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Weather nice 65 deg

Pax excited

Warm ups

We had no flag so we started off with 10 Burpees (SUCK)

TTT x 10 IC

Don Q x 10 IC

Arm Circles YOY

Mountain Climbers x 10 IC

We then ran to the bridge as fast as we could (That would determind the line up.

The Thing

Partnered Up based on finish of the run

One partner would do 10 mirkins, 10 Ww1 sit ups, and 10 squats (Once finished this PAX would run to the end and then catch up to his partner and send him to the start.

The other would Burpee Hop to the end of the bridge and then Lung walk back

Rinse and repeat x 4 times

Next we Did Hand release murkins x 10, Americian Hammers x 10 (2 count), Side Stratle Hop x 10 (4 count)

The other partner did Cheery Pickers down and lung walk back.

Mary

The protractor.

Recover, Recover

Great time was had by all.  Will bring this back out sometime soon.

 

 

The Finial Countdown

  • When: 20200928
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Mad Dog, Manana, Hospice (R) Hospice, Double Trouble Double Trouble, Repo Repo, Sakrete, Waldo, Dry Prime, Splinter, Easy In, AC/DC, Chum, Defib, Sugar Mountain


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This was my first time back in the Q spot in a while and it felt GOOD!!

Pax 15

Weather 54 and awesome

Warm Up

TTT X 10 IC

Don Quatioe x 10 IC

Mountain Climbers x 20 IC

The Thing:

Pax was directer to grab a block and head out to the ball feild.

Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.

On one side of the field we did Curals x 10  then we Qsaked the block to the other side.  At that point we did blockyes x 10 and worked our way down.

Once every was complete we moved on to Damn-its on one side and then squats on the other side.

We stowed blocks and moved on to Mary:

Mary

Monkey Hummpers x 20 IC

Pickle Puunders x 20 IC

Rocover Recover

Pledge

Anouncements

Prayer

It was good to be at it.

 

Splinter counts too fast

  • When: 20200929
  • QIC: MadDog
  • The PAX: Cubbie, Grubber, Spooky, Sackrete, Fish N Chips, Easy In, Splinter, Defib, Mañana, High Stick


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Greeting and Disclaimer

No FNG

 

Warm Up:

LBAC IC x 15 FW and BW

TTT IC x 10

Imperial Walker IC x 12

Mosey to front entrance by the baseball fields and find a spot on the wall.

The Thang:

Series of exercises executed in an AMRAP style 30 seconds on and 10 seconds off

SSH, Al Gore, Merkins, LBC, Bobby Hurley, Squat, Dips, High Plank Shoulder Tap, High Knees, Lunges(Alternating Legs), Derkins, American Hammer

Run to Gate

Rinse and Repeat for 2 full rounds

Repeated same pattern above as we walked back to the COT

Mary:

LBC IC x 50

Pledge

Announcements:

St Paul’s Food Distribution, Ruck for Hunger, Men’s Hike

Praise for Sackrete’s mom

Prayers for Defib’s family

Devo from Experiencing God Sept 29th.  We know what God’s commands and Christ’s teachings are, but how do we respond? Do we strive to follow and obey, or do we choose to live our own lives knowing the consequences?

 

 

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


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Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

A Q INSPIRED BY GREEN BAGS AND HOT TUB….. THUNDERSTRUCK ON REPEAT

  • When: 20200910
  • QIC: Sakrete
  • The PAX: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R)


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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 humidity just won’t go away

FNGs: None on tap today

COP:  YHC put his favorite AC/DC song on repeat.  Thunderstruck.  During first part of workout the song will play.  At any point during that song PAX would assume the plank position and execute a merkin every time they said Thunder during the song.  One set of failure.  When the plank is broken you are done.  Join in with remaining PAX doing assigned exercise.

While song was playing:

1 burpee OYO; 10 Bobby Hurleys on Q

2 burpee OYO: 9 Carolina Dry Docks on Q

3 burpees OYO: 8 Sumo Squats

4 burpees OYO: 7 WW1 Situp

5 burpees OYO: 6 SSH IC (led by Waldo while YHC planked)

6 burpees OYO: 5 Bobby Hurleys on Q (led by High Stick while YHC planked)

7 burpees OYO: 4 Carolina Dry Docks on Q

8 burpees OYO; 3 Sumo Squats on Q

9 burpees OYO: 2 WW1 situp on Q

10 burpees OYO: 1 SSH IC.

Now that you are warmed up.  Lets move.

The Thang:

Jailbreak to entrance to gravel parking lot.  YHC asked for a volunteer and Defib obliged.  Heading out from flag run at pace set by Defib for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Swinger set pace for 90 seconds.  After 90 seconds halt and do 10 squats and 10 merkins on Q.  Mad Dog set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Gruber set the pace for 90 seconds.  After 90 second halt and so 10 squats and 10 merkins.  Double Trouble set the pace for 90 seconds.  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.  Set up in 2 columns.  Indian run around circle where flag is and back out to entrance to gravel lot (90 seconds)  After 90 seconds halt and do 10 squats on Q and 10 merkins on Q.

Partner up with someone close to your speed.  From post beside entrance to gravel lot back to the flag.  Jailbreak race with your partner.  After each race alternate 10 squats on Q and 10 merkins on Q.

After all races were complete and gathering around the flag winners earned the right to stand around and watch the losers of the races do 5 burpees OYO.

Indian Run around gravel lot.

Mary: Thunderstruck plank merkins.  Play Thunderstruck by AC/DC again.  This time if your plank is broken run down to the light pole on right hand side and back.  Back in the fight.

Numberama: 17

Namerama: Defib, Double Trouble, Spooky (R), Manana, AC/DC, Gruber, Fish N Chips, Waldo, Swinger, High Stick, Green Bags, Easy In, Chum, Splinter, Mad Dog, Mayhem (R), Sakrete

Pledge and COT.  Yes we did that.  

Announcements: Rotating Saturday Q @ Bedrock led by High Stick;  Old Flame running the Charleston 100 in full gear starting tomorrow.

Devo:

Choose Grace

Let your conversation be gracious and attractive so that you will have the right response for everyone. (NLT) ( Colossians 4:6 )

 

The words we choose in our everyday conversations tell the most about who we are.  If we choose a harsh tone and unkind words, it’s going to be hard for those around you to see God’s grace at work in your life. When we speak harshly it also makes it hard for those who love you to see you as a cherished child of God. Often resulting in others responding to us with negativity.  This is why it’s so important for us to choose grace in the way we communicate.  Be the one who ends the cycle of negativity in your relationships.  Let your words be a beacon of light to those around you

Moleskin:   YHC saw a workout that Green Bags did @ home where he ran for 90 seconds and stopped and did 10 merkins and 10 squats.  I 100% stole that.  YHC went to Tectonic Monday AM for a Hot Tub Labor Day Q.  I 50% stole the “warm up” from that.  Haven’t done the Thunderstruck routine in a while.  Always fun to work that in.  We are currently 5 hours post workout and I am already sore.  Great work today Gents.

How did those blocks get there?

  • When: 20200727
  • QIC: Wreck-It Ralph
  • The PAX: Manana, Repo, Swinger, Gypsy, 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: Mid 70’s. Not too gross

FNGs: No. Probably a good thing. Disclaimer given anyway.

COP:  Rucks overhead. Squat, and hold the down position. Call up when a PAX gives one of the 5 core principles of F3.

The Thang:

YHC had thoughtfully placed some blocks  at the Upper Parking Lot for those that had HC’d +1.

As has been said many times, we have an HC problem. 4 PAX quickly turned to 6, so we carried more blocks with us.

We recycled an O’l Sakrete buddy workout into a solo affair.

Farmer carry blocks as far as you can Clockwise around the upper parking lot.

When you get tired, put them down, and ruck counter-clockwise back to them.

When you get to the blocks complete OYO- 10 Ruck Swings, 10 Squats (slick), 10 decline merkins on 2 blocks.

Rinse and repeat until time is called. (not soon enough)

Mary: leap frog the blocks back and store them.

Numberama: 6

Namerama: Wreck-It Ralph, Swinger, Manana, Repo, Gypsy, Chowdah

Pledge and COT

Announcements: Repo is doing his birthday run 8/29. Get involved to help the community! Sunday at the Creamer YHC will have Ice cream. Bring your ruck and earn your patch. We will repeat this experience Monday at Magnitude as well.

Devo: Don’t be a dick. Treat other people like people. The internet has created a direct barrier from people’s words and getting punched in the mouth.- Andy Stumpf. Be good to one another.

Moleskin:   This workout is bad enough as a buddy. Solo it was ridiculous. Don’t try this at home kids.

25 Seconds on, 12 Seconds rest

  • When: 20200721
  • QIC: Defib
  • The PAX: Wambach, Sakrete, Gypsy, Mañana, High Stick, Mayhem (Respect!), Easy In, 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: 77 and HUMID

FNGs: No FNGs

Disclaimer: Push yourself, don’t hurt yourself!!!

COP:

Grab a block or grab your ruck and muster on over to the picnic shelter.

The Thang:

Tabata was 12 seconds rest and 25 sec AMRAP. Exercises were paired so that you did exercise one for 25 sec, rested 12 sec, exercise two for 25 sec, rested 12 sec and rinsed and repeated for 5 rounds (total of 5 sets of each pair of exercises). Rest for 1 minute before going to the next pair of exercises.

Exercise pairs:

  • Curls and OHP
  • Step ups and squats
  • Curls and dips
  • Step ups and squats
  • Curls and Merkins/Berkins/Terkins (start with Merkins, then when those got hard do Merkins on the bench, then when those got too hard do Merkins on the table)

Stow blocks and recover recover

Mary: 

None

Numberama: 8

Namerama And Pledge: ✅ 🇺🇸

Announcements:

Saturday BC at Faultline (Doty Park)

Prayers and BOM : 

Unspokens 🙏

Devo:

Look around and help where you can.

Moleskin:  

Tabatas are you vs. you. You get out of it what you put in to it. Great Job Men!

Tired of the Humidity

  • When: 20200716
  • QIC: Waldo
  • The PAX: Splinter, Sakrete, Swinger, Defib, Mayhem (respect), Manana, Wambach, Gypsy


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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: Hot and muggy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC and backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Defib, Splinter, Swinger, Sakrete, Gypsy, Wambach, Manana, Mayhem (respect), Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones

Devo: No fancy devo today…just gave the Bedrock mantra.

Moleskin: I was impressed to see nine Pax show up to the Cardiac, especially with Goose Qing across town.  As always, the Cardiac was tedious and tough, but the 2nd F always makes it worth it.  And maybe it was the humidity, or the fact that I’m on week 1 of the E2M plan so I’m in detox mode, but I wasn’t feeling it this morning…but I kept pushing when seeing the rest of the guys working hard…and that’s what F3 is all about.  Great work, fellas.