Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Fun With Blocks

  • When: 20201112
  • QIC: MadDog
  • The PAX: Gruber, Sakrete, FNC, Splinter, Waldo, High Stick, Don King, Easy In, Mayhem


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Conditions: 76 and steamy

FNG: none

Disclaimer: made

Warm Up:

TTT x 10 IC

Hillbilly x 10 IC

LBAC x 20 IC FW BW

Imperial Walker x 10 IC

The Thang:

Grab a block and meet back at COT

25 Curls for the Girls OQ

100 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

75 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

50 Block Press OYO

10 LBAC IC FW BW

25 Curls for the Girls OQ

25 Block Press OYO

10 LBAC IC FW BW

25 Calf Raises on block

20 SSH IC

25 Calf Raises on block

15 SSH IC

25 Calf Raises on block

10 SSH IC

20 Tricep Ext

25 Block Squat

15 Tricep Ext

25 Block Squat

10 Tricep Ext

25 Block Squat

LBC x 50 IC

10 Block Press OQ while holding 6”

LBC x 25 IC

10 Block Press OQ while holding 6”

Stow Blocks

Jail break from Yield sign to parking lot entrance

Jail break back (6 sprints total)

Mary:

Ray Charles x 25 IC

American Hammer x 10 IC

WWI Sit ups OQ x 10

Recover, Recover

Pledge

Announcements:

11/21 Ruck for Hunger 0900 at Coastal Coffee

Thanksgiving Day Convergence

12/10 Christmas Drop In at Stalker’s

1/9 Anniversary Convergence with party that evening at Green Barn at Carnes Crossroads

Prayers:

Praise for improvement for Sakrete’s friend, prayer for Waldo’s wife’s friend, FNC and the others on the Men’s Hike, our country

Devo:

Be the change by being the example to our wives, children, and community. Be humble enough to admit to our wives and kids when we make mistakes

 

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.

9 X 9 = 45

  • When: 20200901
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum


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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: Warm, muggy, no breeze

FNGs: None

COP: None…jumped straight into The Thang

The Thang:
-Did a circuit of nine exercises, 30 seconds per exercise.  Had a 30-second rest period after each set of nine.  Repeated the circuit until time was done (9 total circuits). The exercises were:
1. SSHs
2. Squats
3. Monkey Humpers
4. Mountain Climbers
5. Hold High Plank
6. Merkins
7. LBCs
8. Ray Charles
9. Flutter Kicks

Mary: None…ran out of time

Numberama: 10

Namerama: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Old Flame will be doing a 100 mile run in full gear.

Devo: ‘If you can’t do it, don’t Q it’.  This motto held me back for a while…I didn’t want to Q for the longest time, because I was always worried I’d struggle at some point during a workout and not be able to hold up that end of the bargain.  But over time, I’ve developed ways to work around my weaknesses in order to fulfill that motto, but I wasn’t always bettering myself.  So sometimes you have to be willing to take some heat from the Pax in your attempts to better yourself.  I struggle with merkins, but if I never put them in a workout, I’ll never improve.   So in a ‘do as many as you can in 30 seconds’ type of workout, I can push myself, but not hold other Pax back.  There are ways to structure a workout that will let that happen, and I appreciate the pax for pushing me to keep my form on the plank or to not hold up my end of the deal while Qing.

Moleskin: To honor the start of September, the ninth month of the year, I decided to build a workout around the number 9.  I then realized you could fit a 9X9 circuit workout (30 seconds per exercise) into a 45 minute time slot exactly when you add in 30 seconds of rest after each circuit.  So I gave it a shot, and the pax didn’t hate me nearly as much as I expected, yet I still think we got some good work in.

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

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

Give Sakrete a Snickers

  • When: 20200813
  • QIC: Wambach
  • The PAX: Spooky, Fish N Chips, Waldo, Sakrete, Mayhem, Easy In, Defib, Wambach


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Grab a block with handles and form two columns near the yield sign.
Indian run/walk to the wiffle ball field.
Pair up for accountability, and each pair pick a base.

Moving from base to base, the block can move or you can move, but not at the same time. One hand must always be on the block.
Place block in front
Circle around block, keeping at least one hand touching it
Lift block over head and turn around
Place block in front
Rinse and repeat until you get to the next base
At next base
10 Curls for the Girls
10 Overhead press
10 squats to the block
5K race pace around the sidewalk

Rinse and repeat until run finished at the base where you started

Head back to gravel parking lot, then Indian run/walk back to the flag

Chiabata (8 exercises, 2 rounds, 45 seconds work, 15 seconds rest)
Merkin Jacks
Bobby Hurley
Overhead Press
Flutter Kicks
Burps
Kettle Bell Swings
Monkey Hummers
Curls for the Girls

Stow the blocks

A Light Jog at Bedrock

  • When: 20200723
  • QIC: Wambach
  • The PAX: Green Bags, Easy In, Mayhem, Waldo, Sakrete, Swinger, Gypsy, Wambach


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Start with a light jog around the gravel parking lot followed by a quick COP

COP
LBAC x 10 IC each direction
Squats x 10 OQ

Thang
6 Sets of cones 10 yards apart for a suicide
At first set of cones, PAX perform Monkey Humper x 1 (4 count)
Run to next set and perform one Merkin
Return to first set for one Monkey Humper
Second cone, 1 merkin
Repeat this through the last cone. After returning to the first cone, increase to 2 of each exercise. Continue until time runs out. Results are based on 5 cones for merkins (1st cone .2, 2nd cone .4, etc.)

Round 1 was 15 minutes. Round 2 was 20 minutes (after 2 minute break):
Green Bags – 5.8; 7.1
Easy In – 5.2; 6.2
Mayhem – 5.0; 6.0
Waldo – 4.8; 5.8
Sakrete – 4.2; 5.0
Swinger – 5.2, 6.4
Gypsy – 3.0; 4.4
Wambach – 5.4; 6.8

 

Devo

Find the healthcare workers in your life and reach out to them. They are going through some emotionally tough times. Sakrete added to find the Venmo of a healthcare worker and send them a few dollars for a coffee or something.

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.