Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Cardiac February 2019 results



by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Upper 30s and clear.  Wasn’t raining so absolute perfect conditions for The Cardiac.

FNGs: Not today but did have a few first timers for the cardiac.

COP:  10 TTT IC (slow); 10 Hillbillies IC; 10 LBAC FORWARD IC AND 10 LBAC REVERSE IC.  Took a few minutes here to explain The Cardiac to our newer guys.

The Thang:

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

Results are as follows.

Easy In:  10 Rounds.

Fish N Chips: 9 Rounds

Splinter: 12 Rounds

Waldo: 10 Rounds

Snooki: 7 Rounds

Boa: 12 Rounds

Peg: 11 Rounds

Swinger: 7 rounds with ruck

Regerts: 7 rounds

Prius:  10 rounds

Sandy: 8 rounds

Sakrete: 9 rounds

City Slicker: 11 Rounds

Mustard Gas: 9 Rounds

Mary: Aint nobody got no time for no Mary on The Cardiac day

Numberama: 14

Namerama:  Easy In, Fish N Chips, Splinter, Waldo, Snooki, Boa, Peg (R), Swinger, Regerts, Prius (R), Sandy, City Slicker, Mustard Gas, Sakrete 

Pledge and COT

Announcements: Looking for volunteers for the P200.  6-8 hour shift manning checkpoints.  $150 goes back into the pot for F3 Summerville.

Devo:

God Loves Her Let your wife be a fountain of blessing for you. Rejoice in the wife of your youth. (NLT) ( Proverbs 5:18 )

Don’t let today escape you. Not because it’s Valentine’s Day but because it’s a day when you are given the privilege to serve your wife. But remember, it is not a day to merely thank her for all that she has done for the family. Regardless of the amount of labor or love, whether it’s been big or small lately, love her dearly and deeply. Love her, not because she deserves it, but because God loves her.
Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=5S738cf5VT

Moleskin:   The Cardiac is the monthly fitness test for Bedrock.  It’s not glamorous or fun but it will bust your ass.  We have had seen increasing numbers for The Cardiac over the last few months and I look forward to seeing it continue to rise.  Great work men!!

PASSING OF THE BEDROCK TORCH



by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Upper 40’s lower 50’s.  Not raining.  I don’t remember.  I sell concrete for a living.  Leave the weather questions to 50/50

FNGs: 2  1)  Eric Watkins now known as Make It Harder.   2) Kurt Hollensteiner now known as Grease Gun

COP:  11 TTT IC, 9 HILLBILLIES IC, 15 LBAC FORWARD, 15 LBAC REVERSE

The Thang:

Grab a block and assemble at the entrance to the circle.  Right shoulder carry to NO PARKING SIGN, left should carry to fire hydrant, Cusack to bridge.

For the remainder of the workout the transitions would be as follows.  Transition 1= Sumo squat half way across bridge and lunge walk to end of bridge then run from bridge around circle with the baseballs and back to bridge.  Transition 2 = jail break across bridge

Round 1: 20 over head press on Q.  Transition 1.  15 Hand releases merkins on Q.  Transition 2.

Round 2: 20 curls for the girls on Q.  Transition 1.  15 WW1 situps on Q.  Transition 2.

Round 3:  20 tri cep extensions on Q.  Transition 1.  15 merkins on Q.  Transition 2.

Round 4:  10 Right arm lawn mowers on Q.  10 Left arm lawn mowers on Q.  Transition 1.  15 LT. DANS on Q.  Transition 2.

Round 5:  10 left are lawn mowers on Q.  10 Left arm lawn mowers on Q.  Transition 1.  Transition 2.

Once back at blocks right shoulder carry to fire hydrant, left should carry to NO PARKING SIGN, and Cusack to stow.

Mary: 10 pickle pounders on IC.  10 pickle pounders on IC called by Chum.

Numberama: 20

Namerama: Easy In, FNG (Grease Gun), Defib, Splinter, Fish N Chips, Sugar Mountain, Chum, High Stick, Show Me, Waldo, Sandy, Snooki, Regerts, Mustard Gas, Prius (R), Yo Adrian (R), FNG (Make It Harder), Wreck It Ralph, Benefits, Sakrete

Pledge and COT 19 of the 20 completed the pledge.  YHC was en route to the truck to get his phone

Announcements: Looking for volunteers for the P200 to man stations.  For every person that volunteers $150 gets put back into the F3 Summerville pot

Devo:

God Loves Her Let your wife be a fountain of blessing for you. Rejoice in the wife of your youth. (NLT) ( Proverbs 5:18 )

Don’t let today escape you. Not because it’s Valentine’s Day but because it’s a day when you are given the privilege to serve your wife. But remember, it is not a day to merely thank her for all that she has done for the family. Regardless of the amount of labor or love, whether it’s been big or small lately, love her dearly and deeply. Love her, not because she deserves it, but because God loves her.
Download this app to get your daily devotions: http://jctrois.com http://www.jctrois.com/dailybibledevotion/devotion.html?devo=5S738cf5VT

Moleskin:   YHC had been sitting on this Q for a long time.  I kept adding things and taking things away.  Originally the wienke consisted of each PAX carrying 2 blocks and each station would be an arm exercise.  However, when 20 guys showed up the wienke was adjusted.  Did not know how many blocks were back there.  The mumble chatter was high with this one at the beginning and throughout. It turned from jokes and shit talking to grumbling and moaning.  Everyone started.  Everyone finished.  Everyone DFQ.

Following the prayer Defib passed the torch of AO Q over to YHC.  It is a complete honor to be thought of so highly to be handed the leadership roles of this AO.  This is my home AO and will become my goal to grow this place just like Defib during his reign and Chum before him.

A fine Saturday was had by all

  • When: 20180421
  • QIC: Pretzel
  • The PAX: One Bar, Thumper, Horshack, Bubblehead, Space Cowboy, Regerts, Mustard Gas


by Leave a Comment

It was late in the week when your pal Pretzel looked at the Q sheet and saw a blank space for Saturday. It had been a minute since I Qed a Saturday workout so I jumped on it, hoping to give the PAX who couldn’t take part in The Oak a worthy beatdown. At 0655 it looked like I might be solo at the AO, but then eight of F3 Summerville/Goose Creek’s finest arrived to share the morning with me.

COP

SSH x2 IC

TTT x 10 IC

Imperial Walker x 10 IC

LBACs x 10 IC

The Thang

Form up and mosey off of the AO, stopping at several points along the way for PT and to allow the group to reform. Arrive at the Concrete Beast and head to the top deck for some AMRAPs and the best view of the sunrise in all of Summerville. From there we headed down Main Street, again stopping for PT/reforming ranks at several points, before returning to the flag for Mary.

Moleskine

T-claps to Horshack for having the six for the workout.

T-claps to all for pitching in to clean up someone else’s fast food trash that they left on Main Street in front of Accent on Wine. That was a small but proud moment. Well done.

ZZ Top Legs They Were Not

  • When: 20180501
  • QIC: High Stick
  • The PAX: Show Me, Waldo, Swinger, Boa, Regerts, Sakrete, Mustard Gas, Day Care, Chum, Splinter, Wreck-It Ralph (FNG)


by Leave a Comment

Weather:

FNG: 1 Wreck-it Ralph (Welcome)

Intro: YHC’s rehab of a knee injury brought back memories of various workouts that I put my various hockey teams through over the years.  It was also inspired by the ZZ Top song “Legs” in which I heard driving home the week before.

Disclaimer: Given

Warmup:

Through the Tunnel (15 IC)

Imperial Walkers (10 IC)

Don Quixote (10 IC)

Side Straddle Hops (10 IC)

Thang:

  1. Indian Run to the entrance: Complete the following exercises on Q – 25 Squats, 25 WWI Situps, 15 Jump Squats, 15 Dips
  2. Indian Run to the circle back by the scoreboard: Complete the following exercises on Q – 15 Runner Squats each leg, 25 4-cg flutter kicks, 15 Side Squats each leg, 20 V-Ups, 15 Skater Squats each leg
  3. Indian Run to whiffle ball field:Side Lunge around base paths, 15 pickle pounders IC, Forward/Backward Lunges around base paths
  4. Mosey to pavilion: 15 Show Girls each leg OYO
  5. Return to flag

Mary: Captain Thor (5 reps on Q)

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: Cold Cuts devo at Tectonic the morning before hit home with YHC so I decided to pass it forward.  SlowDown and be deliberate. Enjoy the moment.

It ain’t over till it’s over

  • When: 20180505
  • QIC: Dri Prime
  • The PAX: Bed Pan, Mustard Gas, Minivan, M&M (R), Hotwire, Space Cowboy, Tee Ball (2.0), Thumper (R), Bubba Gump (FNG), Quaker (R), Suds, Horseshack, Regerts


by Leave a Comment

Intro: As Saturday was the Dragonboat Race, Qs were in high need. Dri Prime accepted the challenge.

Weather: Warm most likely.

FNGs: 1, Bubba Gump (Dri Prime’s brother)

COP:

SSH x25 IC
LBAC x15F x15R. IC
TTT x15 IC
Don Quixote x20IC

THANG
Grab a block do 10 Blockees OYO before moseying to Jingles Hill

11s on the hill with squats with a block and monkey humpers.

Start the mosey back but stop at the corner for some more fun

Curls for the girls- 15IC
Magoos- 20IC
Blockees-10OYO

Indian run back to to the parking lot

Up and overs-10IC
Adjustment body builders-10 IC
Iron crosses-15IC

Stow blocks

Mary

Bert Reynolds 15 IC per side
LBC-25IC
Flutter kicks- 20IC
10 Burpees OYO just because YHC knows how much everyone loves burpees!

Numberama: 14

Namerama: Dri Prime, Bed Pan, Mustard Gas, Minivan, M&M (R), Hotwire, Space Cowboy, Tee Ball (2.0), Thumper (R), Bubba Gump (FNG), Quaker (R), Suds, Horseshack, Regerts

Announcements
Pledge
Prayer

Moleskin- after the 11s on the hill, the Pax thought they were getting off easy by beginning to mosey back to Doty with 30 minutes remaining. Boy were they wrong!

YHCs little Brother was our FNG visiting from Louisiana. When we pulled him into the circle for naming, one pax said “bend over” and it immediately gained popularity before the FNG could even plead his case. We gave him the chance to plead his case and some other pax came up with clever names. Due the the 27 years of punishment from YHC, I chose to name him Bubba Gump.

I’ll draw you a picture

  • When: 20180503
  • QIC: Stalker
  • The PAX: Fish N Chips, Sakrete, Mustard Gas, Regerts, AC/DC, Chum, Daycare, Waldo, Boa, Swinger, Cheetah, High Stick


by Leave a Comment

Intro: YHC delegated the weinke to his 2.0, with the instructions, “use blocks, be creative, make it suck.” She did a pretty good job, but some of the movements required too much direction. YHC also had a 50′ length of fire hose that was begging to be utilized in some way. 13 men had trouble counting to 13, but got after it once the directions were adequately conveyed.

Disclaimer: No FNG’s.

Warmup:  Good mornings, single-leg squats, bent over rows, inchworms w/ block

Thang: Grab your block and a spot on the firehose and move out in a column.

At the picnic pavilion, leg extensions w/ a block on each foot and step-ups.

Grab your block and a spot on the firehose and move out in a column.

At the ballfield: poptart merkins, dips on blocks, buddy squats, situp w/ blocks, Russian twist w/ blocks, 2-handed heavy rope slams w/ the firehose.

Grab your block and a spot on the firehose and move out in a column. Quickly!

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: Leadership principle: Take care of your people. “Even if they are ass-monkeys.” Fish N Chips.

Gym Day at Bedrock

  • When: 20180419
  • QIC: Stalker
  • The PAX: Fish N Chips, Sakrete, Mustard Gas, Regerts, Pyle, Grits (respect), Yo Adrian (respect), Defib, Cannoli, Hospice (respect), AC/DC, Chum, Show Me, Prius (respect), Daycare, Splinter, Waldo


by Leave a Comment

Intro: YHC recently reclaimed the posts and pipes from the Seismic pull-up bars. What’s a Q to do with with four pipes? Prison gym day, of course. 18 men experienced the beauty of a simple gym workout.

Disclaimer: No FNG’s.

Warmup:  Good mornings x10, single-leg lunge, block merkins (pushup between the blocks with enough force to land on the blocks)

Thang: Form teams of 3 and post at one of the six stations. Do each exercise to failure.

Station 1: bench press (2 cinder blocks formed the bench. The bar was loaded with 4 blocks.)

Station 2: squats (bar with 4 blocks)

Station 3: curls (bar with 2 blocks)

Station 4: OHP (bar with 2 blocks)

Station 5: block bear crawl with rope pull (bear crawl dragging 2 blocks for about 60′, then run back to the start and pull the blocks back using the attached rope).

Station 6: post hole diggers (lift and drop a log like a post hole digger)

Once each man is done, rotate to the next station.

Stow blocks and logs.

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: Each man was challenged to plan a date night with his wife.

As iron sharpens iron, so one person sharpens another

  • When: 20180417
  • QIC: Splinter
  • The PAX: DeFib, Fish 'n Chips, Show Me, Magic Mike, Swinger, Waldo, Regerts, Mustard Gas, Sakrete, Day Care, Chum, Yo Adrian (Respect), Pavillion, Prius (Respect), Splinter


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 41 and clear

FNGs: No FNGs

COP:

SSH 25 IC

TTT 10 IC

LBAC 10 IC forward and backward

5 Burpees OYO

The Thang:

Form 2 columns and indian run to the far side of the park around the circle and back to the entrance to the bridge.

Plank it up for the 6

YHC took this time to share some thoughts on the everyday grind we all face:

“Doing the little things right in life is often harder than fighting big battles.  Life can feel boring and repetitive, and certainly isn’t always fun.  When we feel like we’ve worked hard enought and deserve a break, that’s when it’s easiest to slip.  Being a High Impact Man is a grind.  It’s doing the little things right day in and day out. Thankfully we don’t do it alone, we have each other.”

Count off by 2’s

1’s and 2’s start from the same centerpoint but run opposite directions (not unlike we all do after leaving the gloom)

A true sprint for 100 yards
5 burpees
Walk back as a group and do it again until time is called.

Plank it up in a circle shoulder to shoulder

YHC played the song “Brother” by South Carolina’s own Need to Breathe.  Each time the word “Brother” was heard you’d place your hand on your brother’s shoulder starting with your right.  That was  a long 3:29!

Form 2 columns and mosey back to the flag

 

Mary:

20 LBCs IC

20 American Hammer IC

Numberama: 15

Namerama, Pledge and BOM

Devo:

 

Today’s workout was designed to highlight the realities that come with doing the daily grind.  “Doing the little things right in life is often harder than fighting big battles.  Life can feel boring and repetitive, and certainly isn’t always fun.  When we feel like we’ve worked hard enought and deserve a break, that’s when it’s easiest to slip.  Being a High Impact Man is a grind.  It’s doing the little things right day in and day out. Thankfully we don’t do it alone, we have each other.”

Moleskin:  

As we all started off (Monday’s) we gave it our all, but as the repetition set in the PAX began to cut the sprint a little short and make the walk back to start a little longer.  It was pointed out to YHC that maybe his pacing is a little off being that he’s 6’3″ so the course wasn’t truly 100 yards; however, YHC reminded the PAX that some weeks are longer than others and the race is still ours to run.  In the end we ran 7 sprints!  Was that on purpose?  Who’s to say? ::evil grin::

Welcome Back Mustard Gas!!