Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Will McLeod; 49; Mayhem

  • When: 20210211
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, 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: Mid-50s, drizzly

FNGs: None

COP: LBAC x20 IC forward & backward; SSH x30 IC; TTT x20 IC; Hillbillies x20 IC

The Thang:
-The Pax already had 2 blocks each before the workout began.
-Farmer’s Carry the blocks for a while.
-Merkins x20; Decline Merkins x20; Diamond Merkins x20 OYO
-Farmer’s Carry the blocks for a while.
-Squats w/ Block x30; Squats w/ Forward Press x20; Calf Raises w/ Block x30 OYO
-Farmer’s Carry the blocks for a while.
-Curls x15; Tricep Extension x20 OYO
-Farmer’s Carry the blocks to the wiffle ball field.
-Bear Crawl from one side and then back to the other, pushing a block.
-Farmer’s Carry the blocks back to the circle and stow.

Mary: LBCs x10 IC

Numberama: 10

Namerama: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, Fish N Chips, Mayhem, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Sakrete will be Qing

Devo: The Devo started during the workout, as we complained while carrying the blocks, Mayhem referenced Louis Zamperini (the inspiration for the book/movie ‘Unbroken’), and that just about any suffering or discomfort we have, pales in comparison to what some people have gone through.  And to rely on your faith in those moments of suffering or discomfort.

Moleskin: Mayhem wasn’t messing around today…his 2nd co-Q destroyed our arms as we carried the blocks throughout the park.  The mumble chatter focused on Mayhem’s seemingly endless time as a 49-year old, and given his last name, Fish N Chips concluded that he must be an immortal, like in the movie Highlander (which featured a character w/ the last name MacLeod).  Mayhem is going to be a great addition to the Q rotation.

What day is it?

  • When: 20210202
  • QIC: Waldo
  • The PAX: Easy In, Fish n Chips, Snips, Mayhem, 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: Upper 30s…cold, breezy

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward OYO; LBAC backward OYO; Run around dirt parking lot

The Thang:
-Grab a block and meet at the entrance to the flag.
-Hand release merkins x5 on Q
-OH Press x10 on Q
-Curls for the Girls x15 on Q
-Chest Press x20 on Q
-LBC x25 IC
-Hold high plank for 30 seconds.
-Jailbreak to lightpost on the right, then side shuffle (right foot leading) to the speed limit sign; Head back with side shuffle (left foot leading) to the lightpost; run backwards to the flag.
-Repeat this set until 5:40
-Stow blocks

Mary: Ray Charles x25 IC; Flutter Kicks x25 IC; Tempo LBCs x25 IC

Numberama: 6

Namerama: Easy In, Fish n Chips, Snips, Mayhem, Defib, Waldo

Pledge and COT

Announcements: Still need Qs for this month.  Tectonic hosts this week’s Saturday workout.  The Guild meets at Wescott Park every Wednesday.

Devo: Bedrock Mantra…DBAD

Moleskin: In tribute to the movie ‘Groundhog Day’, I wanted to do a repeating workout, but I didn’t want it to feel like the Cardiac.  So I put in a series of block exercises, and made the running part a little different.  Overall, I think it went pretty well…the mumble chatter was strong and we got some good work in.

DJ Easy In’s Burnout Workout

  • When: 20210112
  • QIC: Waldo (Easy In as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG)


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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: Cool and a bit breezy

FNGs: Shooter McGavin (Bill Jarboe)

COP: TTT x10 IC; SSH x27 IC; Mountain Climbers x18 IC; LBAC forward, Overhead Claps, LBAC backward (all while Easy In tells us about the workout); Runners Stretch

The Thang:
-Already had blocks at the start of the workout, gather (w/ block) at the entrance to the dirt parking lot.
-Slow mosey around the dirt parking lot
-Easy In would call out an exercise and the pax would do as many reps until they burnout.  First pax to fall out has to do 5 burpees.  Every other pax would do 3 burpees once they reached failure (except for the last remaining pax, he would not have to do burpees). After failure, hold plank or join back in until last man is standing.  Everyone then moseys around the parking lot and the next exercise is called.
-The exercises included tricep extensions, block press, Lt. Dan’s, Curls for the Girls, Overhead Press, Calf Raise w/ Block, Lawn Mowers, LBCs.
-During these exercises, Easy In would be playing songs that came from movies.  The first pax to identify the movie that the song came from would then have to hand out 10 burpees to the pax of their choice (but cannot choose a pax that had already been chosen to the do the burpees before)
-Stow Blocks

Mary:

Numberama: 12

Namerama: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG), Easy In, Waldo

Pledge and COT

Announcements: Still need Qs for the rest of January

Devo: Bedrock mantra…DBAD

Moleskin: Easy In had done his first co-Q several months ago, so it was time to get him back out to lead the crew so he could attain full Q status.  This was a fun, inventive workout that allowed for a lot of good mumble chatter.  The competition aspect was fun as well, even if we knew that Defib would win every round.  Welcome to FNG Shooter McGavin.

Sugar Mountain’s Christmas Party Tour

  • When: 20201208
  • QIC: Sugar Mountain
  • The PAX: Chowda Easy In Snips Waldo Pretzel City Slicker Prius Mayhem Chum Fish and Chips Splinter Sakrete Defib


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Cold 33 deg

Warm ups

TTT x 10 IC

Don Quotie x 10 IC

Plank Strech

Mountain Climbers x 10 IC

The Thing:

As christmas music plays the pax were directed to do exercise till fail.  Then when they cannot complete they would run for rest.

C Curls

H Hammers ( American Hammer)

R Rum Squats

I Intermitting squats

S Speed Humpers

T Tricep extentions

M Man maker Murkins

A Al Gore

S WW1 Sit ups

 

Indian Bear Crawl

Mary LBC

 

Pledge

Announcements

Prayer

Mayhem’s Long Awaited Q Debut

  • When: 20201210
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In


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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: Cold, clear

FNGs: None

COP: LBAC x20 IC forward & backward; Overhead claps x20 IC; SSH x20 IC; Imperial Walkers x20 IC; Mountain Climbers x20 IC; TTT x10 IC

The Thang:
-Mosey to parking lot at front of park.
-Indian Run back to flag
-Series of stretches
-Assemble at entrance of circle w/ block
-Merkins x10 on Q; Bear Crawl to cone about 10-15 yards; SkiAbs x10 IC; Bear Crawl back
-Reverse Squats x12 on Q; Plank walk to cone; Calf Raises x20 on Q; Plank walk back; Curls x10 on Q
-Merkins x20 on Q; Bear crawl to cone; SkiAbs x20 OYO; Bear Crawl back
-Reverse Squats x21 on Q; Plank walk to cone; Calf Raises x40 on Q; Plank walk back; Curls x20 on Q
-Bear crawl to cone and back
-Stow Blocks

Mary: Rocking Chair LBCs x10 IC; WWI Situps x10 on Q; Box Cutters x10 IC; Flutter Kicks x20 IC; Heels to Heaven x10 on Q

Numberama: 13

Namerama: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In, Mayhem, Waldo

Pledge and COT

Announcements: Christmas drop-in at Stalker’s House tonight; Saturday workout at Bedrock; Anniversary Convergence/Party on Jan. 9; Sakrete is collecting clothes for donation

Devo: Bedrock mantra…DBAD

Moleskin: Mayhem stepped up and delivered a high quality beat-down.  In true Bedrock fashion, the pax tried to distract him with late arrivals (including one arrival during Mary), plenty of mumble chatter, and some good-spirited critiques of the exercises that he chose, but Mayhem was prepared and took it all in stride.  Looking forward to future Mayhem workouts.

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