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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

This was NOT the Cardiac

  • When: 20190613
  • QIC: Waldo
  • The PAX: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In


2019-06-13 by Sakrete Leave a Comment

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

Conditions: Moist from the rain from the day before, but slightly cooler than it has been over the last couple of weeks

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x10 IC), slow mosey around the parking lot.

The Thang:
After the warm-up, Pax gathered at the spot we normally do the Cardiac, and got the instructions for the Tabata’s being done during the workout…40 seconds of hard work, followed by 20 seconds of rest.  Here were the exercises done for each Tabata:
-Merkins
-Squats
-Wide Merkins
-LBCs
-Burpees

Began the Thang:
-Tabata #1
-Mosey to wiffle ball field the back way
-Tabata #2
-Mosey to the big baseballs at the front of the park
-Tabata #3
-Mosey to the parking lot closest to the baseballs
-Roundabout 7s w/ jump-squats and hand-release merkins (same idea as typical 7s, just running around the parking lot, and doing the exercises at each end of the oval, instead of running back and forth) – Had to cut this a little short to make sure we had time for Mary…but most people got close to finishing
-Mosey back to the flag, w/ the ruckers taking the lead

Mary: Freddy Mercurys x20 IC; Heel Touches x25 IC; LBCs x40 IC

Numberama: 11

Namerama: Wambach, DeFib, Sakrete, Snooki, Swinger, Wreck-It Ralph, Gypsy, Splinter, Yo Adrian (Respect), Easy In, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ a social & fundraising event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm. 4th of July Convergence at the Ditch…Bedrock will not be open that day.  LQ at Stalker’s house tonight.

Devo: Father’s Day may be a day to celebrate the one’s with us with kids, but use that day to be mindful of what it takes to be a good father, and then follow through with that throughout the year.

Moleskin:   Typically, the 2nd Thursday of the month is when the Cardiac (monthly fitness test) is held at Bedrock.  But this month, it has been moved to the end of the month as a part of Beast Week, so I was contractually obligated to NOT do the Cardiac.  So we did not do the Cardiac.  Any similarities that today’s workout had with the Cardiac were purely coincidental.  Also, shout-out to Wreck-It Ralph and DeFib as they ignored my disclaimer that today’s workout wasn’t the friendliest to ruckers, and they still did it w/ their rucks on most of the time.

Filed Under: Bedrock Tagged With: Benefits, Bob the Builder, Cheetah, Chum, City Slicker, Double Trouble, Easy In, Flanders, Grits, High Stick, Hospice, Joystick, Loose Nuts, Make It Harder, Mayhem, Middle School, Pavilion, Prius, Sakrete, Show Me, Snooki, Spot Me, Stalker, Swinger, Waldo, Wambach, Yo Adrian

RIP Cinder Block

  • When: 20190528
  • QIC: Waldo
  • The PAX: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker


2019-05-28 by Sakrete Leave a Comment

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

Conditions: Hot/Muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward OYO), slow mosey around the parking lot.

The Thang:
Each man grabs a cinder block, and then I divided the Pax into groups of 3 (though I had to have two groups of 4 due to having 17 Pax).  At all times during the workout, one member of your group will be carrying, one will be running, and one will be exercising.  The ‘carrying’ member will transport two cinder blocks around the dirt parking lot.  While he is doing that, another member of the team will be running sprints between the entrance of the dirt parking lot, and the light pole on the right.  The third member of the group will be performing an exercise.  Once the block carrier returns, trade places so that all members will go through a cycle of Carrying/Running/Exercising.  Once all members have completed the first exercise, they move onto the next.  The exercises were:
-Flutter Kicks w/ the block
-Blockees
-Overhead Press
-Curls for the Girls
And then we ran out of time.

Mary: 10 Burpees OYO in tribute to a broken cinder block; LBC x37 IC

Numberama: 17

Namerama: Wreck-It Ralph, Sakrete, Fish N Chips, Snooki, Streaker, Double Trouble, Peg (Respect), Loose Nuts, Chum, Prius (Respect), Yo Adrian (Respect), Benefits, Flanders, Splinter, Mayhem, City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm at 1pm.  Bring 2.0s to the workout, and bring 2.0s and Ms to the event at the farm.

Devo: Even a day removed from Memorial Day, do not forget the purpose of the day…to honor the men/women that paid the ultimate price in service to our Nation.

Moleskin:   YHC really doesn’t like carrying cinder blocks.  I especially don’t like to carry two at a time.  But for some reason, I felt like we needed a workout that incorporated a lot of cinder block carrying.  Unfortunately, not all cinder blocks involved in the workout made it out alive.  We had one casualty, and we made sure to pay tribute with 10 burpees.  Hopefully all of the Pax got a good workout today so that the cinder block’s life wasn’t lost in vain.

Filed Under: Bedrock Tagged With: Benefits, Bob the Builder, Cheetah, Chum, City Slicker, Double Trouble, Easy In, Flanders, Grits, High Stick, Hospice, Joystick, Loose Nuts, Make It Harder, Mayhem, Middle School, Pavilion, Prius, Sakrete, Show Me, Snooki, Spot Me, Stalker, Swinger, Waldo, Wambach, Yo Adrian

Tour of the Country Club

  • When: 20190523
  • QIC: High Stick
  • The PAX: Wambach, Wreck it Ralph, Fish N Chips, Swinger, Waldo, Gypsy, Double Trouble, Robin Wood, Loose Nuts, Flanders, Mayhem, Chum, Pavilion, Splinter, Easy In, Defib, City Slicker


2019-05-24 by High Stick Leave a Comment

YHC has not Q’ed a BC in awhile and based on the way the morning started it showed.  I failed in the standard and was 5 minutes late.  Fortunately, Splinter stepped up and got the PAX started.

Warm-up

Mosey to the entrance when the Q showed up.  Back to the flag.

Thang

PAX get a block and 2 bricks.  Return to the flag.

Set 1: Overhead Press 12 IC, Damn Its 12 OQ, Skater Squat 12 each leg OQ

Set 2: Tricep Extension 12 IC, Block Swings 12 OQ, Calf Raises 12 IC

Grab 2 bricks and mosey to the bridge.

Tricep Dips 21 OQ, LBC 21 IC, Indian Situps 21 OQ

Mosey to entrance and big wall

Peoples Chair holding arms straight out with bricks, Curls for Girls 21 IC

Mosey to the Whiffle Ball field

Home plate to First Base – side lunge facing pitchers mound.

First Base to Second base – side lunge facing the “outfield”

At Second Base – WWI Situps 21 OQ

Second Base to Third Base – Side lunge facing pitchers mound

Third base to Home Plate – Side lunge facing the “outfield’

At Home Plate – Flutter Kicks 21 IC

Mosey Back to flag.  Stow Blocks and bricks

Mary

American Hammer 25 IC

Numberama, Namearama, Announcements, Pledge, Prayer

Devo

Not necessarily a devo but a favorite quote “Man in the Arena” from Teddy Roosevelt:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Filed Under: Bedrock Tagged With: #f3counts, Chum, City Slicker, Defib, Double Trouble, Easy In, Fish N Chips, Flanders, Gypsy, High Stick, Loose Nuts, Mayhem, Pavilion, Robin Wood, Splinter, Swinger, Waldo, Wambach, Wreck-It Ralph

We’re Gonna Need a Bigger AO

  • When: 20190507
  • QIC: Waldo
  • The PAX: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker


2019-05-13 by Sakrete Leave a Comment

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

Conditions: Temps in the upper 60s, a bit muggy

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; Indian Run (in 3 lines) to the baseballs at the entrance of the park and back to the flag.

The Thang:

Each man grabs a cinderblock and reassembles at the flag; YHC explain that I’ll be giving the Pax some individual choices about the exercises they can do…
-Decision #1 – 15 OH Press or 15 Triceps Extension (single count OYO)
-Decision #2 – 15 Curls for the Girls or 15 Bent-Over Rows (single count OYO)
-Decision #3 – 15 Chest Presses or 15 Dammits (single count OYO)
-Do a second set of the same three exercises you did above, 15x each single count OYO
-Mosey to the bridge
-Decision #4 – Bear-crawl or Crab-walk back and forth between bridge rails (2x)
-Decision #5 – 15 Decline Merkins or 15 Triceps Dips after crossing the road each time w/ whatever method you picked in #4 above.
-Mosey to wall…due to large turnout, had Pax split up between low wall and high wall.
-Decision #6 (low wall) – Box Jumps or Toe Taps (for one minute)
-Decision #7 (high wall) – People’s Chair or Plank w/ feet on wall (for one minute)
-After one minute, Pax switch walls and make a decision there.
-Mosey to far parking lot
-Decision #8 – Stayin’ Alives w/ choice of 3 burpees or 10 squats after returning to the start each time.
-Mosey back to the wall
-YHC now uses the Pax’s earlier choices against them.  They have to do the exercise they avoided in Decisions #6 & #7 for 90 seconds each.
-Mosey to bridge
-Pax must do the exercises/movements they avoided in Decisions #4 & #5…crossing the road 4x, and doing 10 reps of each of the exercises from Decision #5 each time.
-Ran out of time, so moseyed back to the circle and stowed the blocks

Mary: LBC x20 IC; Heel Touches x27 IC

Numberama: 28

Namerama: Hospice (Respect), High Stick, Stalker, Middle School, Wambach, Swinger, Double Trouble, Snooki, Grits (Respect), Bob the Builder (Respect), Loose Nuts, Sakrete, Joystick, Chum, Mayhem, Spot Me, Pavilion, Make it Harder, Show Me, Benefits, Splinter, Flanders, Easy In, Yo Adrian (Respect), Cheetah, Prius (Respect), City Slicker, Waldo

Pledge and COT

Announcements: Father’s Day Convergence will be on June 15 along w/ an event at Shortcake’s farm…details to come.

Devo: You face a lot of choices in life.  And often times, you don’t get the benefit of hindsight.  So if you make a decision and it turns out poorly due to circumstances that you could not have reasonably foreseen, then there’s no reason to beat yourself up over it.

Moleskin:   YHC was long overdue to start Qing, so after facilitating the Cardiac at Bedrock a couple of times, and after co-Qing w/ Sprinkles a couple of months ago, I finally stepped up w/ my first real solo Q.  The turnout by the Pax was amazing and forced YHC to have to modify the Weinke a bit due to our size.  Also, this Weinke had a lot of instructions for the Pax, so the large numbers worried me a bit, but I was able to cut through the mumble chatter and get everyone on the same page most of the time.  I didn’t quite get to everything on the Weinke due to time, but I feel like the Pax got their heartrate up and got a solid beatdown.  YHC learned quite a bit from this first solo Q, and I look forward to leading again soon.

Filed Under: Bedrock Tagged With: Benefits, Bob the Builder, Cheetah, Chum, City Slicker, Double Trouble, Easy In, Flanders, Grits, High Stick, Hospice, Joystick, Loose Nuts, Make It Harder, Mayhem, Middle School, Pavilion, Prius, Sakrete, Show Me, Snooki, Spot Me, Stalker, Swinger, Waldo, Wambach, Yo Adrian

May’s Running of the Cardiac

  • When: 20190509
  • QIC: Sakrete
  • The PAX: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, Defib


2019-05-11 by Sakrete 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 60’s wet from the rain prior to BC.  Rain drizzling near completion

FNGs: William Daugherty  now known as Robin Wood

COP: 15 LBAC IC; 14 LBAC REVERSE IC; 15 TTT IC; 14 HILLBILLIES IC

The Thang

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.  

Results are as follows:

Speedo- 11 rounds

Double Trouble- 8 rounds

Waldo- 9 rounds

Splinter- 13 rounds

Grits- 10 rounds

Snooki- 8 rounds

FNG (Robin Wood)

Loose Nuts- 10 rounds

Pavilion-  7 rounds

Mayhem- 8 rounds

Easy In- 11 rounds

Defib-  4 w/ ruck 

Sakrete- 8 rounds

Mary:  Ain’t nobody got time for this her on Cardiac day

Numberama: 13

Namerama: Speedo, Double Trouble, Waldo, Splinter, Grits (R), Snooki, FNG, Loose Nuts, Pavilion, Mayhem, Easy In, Defib, Sakrete 

Pledge and COT That happened

Announcements: Father’s Day convergence weekend of June 15th.  Workout at Doty then fundraiser 2nd F opportunity at Shortcakes farm that afternoon.  Fourth of July Convergence @ the ditch.  Start time 0600.

Devo: 

True Ministers
In everything we do, we show that we are true ministers of God. We patiently endure troubles and hardships and calamities of every kind. (NLT) ( 2 Corinthians 6:4 )

We know hard times come. The light we can shine to others reveals our faith in God. Our faith can persist even in the face of hardship. It is a demonstration of our trust that the Lord is good. When calamity happens the last thing we want to be is patient. We want to hurry up and move beyond the troubles. This is the time God has been preparing us for and we have the opportunity to grow closer to God. If you are in the middle of calamity, muster your patience one day at a time.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=7lHHavBVxm
 

Moleskin:  Speedo came out.  Double Trouble made it to both Bedrock’s this week.  Good turnout for The Cardiac.  We had an FNG this AM.  Pavilion brought him out.  William Daugherty now known as Robin Wood.  He told us he shoots bow and arrow competitively.  Speedo looked at DT and said Robin Wood.  He meant to say Robin Hood but misspoke and DT wasn’t going to let that opportunity pass!  Welcome Robin Wood!

Filed Under: Uncategorized Tagged With: Defib, Double Trouble, Easy In, Grits, Loose Nuts, Mayhem, Pavilion, Robin Wood, Sakrete, Snooki, Speedo, Splinter, Waldo

SAKRETE, SAKRETE, SAKRETE, SAKRETE. WHAT MAN?!?

  • When: 20180329
  • QIC: Sakrete
  • The PAX: Fish n Chips, AC/DC, Defib, Chum, Ma Bell, Splinter, Boa (FNG), Pavilion, Yo Adrian (Respect), Prius (Respect), The Colonel (Respect) Show Me, Penny


2018-03-31 by Sakrete Leave a Comment

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

Conditions: LOW 50’S.  GREAT WEATHER!

FNGs: 1 Scott Wethington now known as Boa *Disclaimer given*.  Push your self, don’t hurt yourself.

COP:  TTT X 15 IC; HILLBILLIES X 15 IC, LBAC X 20 IC; LBAC X 20 IN REVERSE IC

The Thang:

YHC had set up 10 cones side by side heading past out of the parking lot towards the No parking side.  1 on each side of the street.  Separate into two seven man teams.  Suicide race to all 5 cones.  Winning team gets a rest while losing teams does 10 burpees OYO.

Head to block pile and get one block each and reassemble at the entrance of the circle.  Walk to wiffle ball field alternating block over head, block on right shoulder, block on left shoulder, block right arm straight down and block left arm straight down.  Once at bridge leading into wiffle ball field mosey until you get to the field and assemble at home plate.

YHC placed a bucket with 13 pop sickle sticks on the pitchers mound.  Each PAX bear crawl to the bucket and pick out a pop sickle stick that had an exercise written on it.  Some were with block and some were not.  After selecting the exercise mosey back to home plate while the PAX prepared for exercise.  Once arriving back at home plate and PAX were ready each man sprinted around the bases.  best effort.

Exercises were: Merkins, Blockees, Burpees, Lt Dans, Up-Downs, WWI sit ups, curls for the girls, tricep extension, chest press, squats 90 degree, lawn mower rt, lawn mower left, overhead press

After completion leave wiffle ball field and get back to flag the same way we go there.  Rotating block over head, right shoulder, left shoulder, right arm down and left arm down.  Stow blocks

Mary: PAX LED UP DOWNS.  HIGH KNEES UNTIL EACH PAX CALLED DOWN.  HIT GROUND AND POP BACK UP.

Numberama: 14

Namerama: Sakrete, Fish n Chips, AC/DC, Defib, Chum, Ma Bell, Splinter, Boa (FNG), Pavilion, Yo Adrian (Respect), Prius (Respect), The Colonel (Respect) Show Me, Penny

Pledge and COT

Announcements: Mud Run, Easter Convergence, Shortcakes FIA/F3 convergence 5/12

Devo: 

His Gardener
Finally, he said to his gardener, ‘I’ve waited three years, and there hasn’t been a single fig! Cut it down. It’s just taking up space in the garden. (NLT) ( Luke 13:7 )

This verse portrays our lives like a fig tree where God has patiently nurtured and tended us to be fruitful and produce figs. Without a mission in life we become barren in our fruitfulness. If you are struggling finding God’s mission for you, examine your heart. What activities, relationships or connections pull at your heart strings? Do you find yourself reaching out to those with disabilities? Do you have a way with words that brings healing to others? Take those thumbprints of God and work towards producing more figs so you aren’t just taking up space

Moleskin:   This was the final running of the baseball conditioning q.  YHC is from a small town and the baseball coach also coached both football and basketball.  So the conditioning for all three were similar.  Chum told me I had too many cones set up for the suicides but we did them anyway.  The mumble chatter was high this morning and YHC couldn’t seem to get a handle on it.  Sometimes it bees like that.  On our way back to the flag Ma Bell, Fish and Chips and Chum decided to lead the Sakrete calling.  Imagine being on a long car trip with your kids and hearing DAD, DAD, DAD, DAD and you responding WHAT DO YOU WANT?!?  Yea it was exactly like that except the “kids” weren’t nearly as cute but my patience were about spot on.

Scott Wethington now known as Boa joined us this morning.  He is a manager at Bank of America and used to be 325lbs.  Spoiler alert for those that haven’t met him yet, he isn’t any more.  Its like he was constricted (as in the snake) into a smaller version of himself.  Welcome Boa!!  Great work this morning gentleman.

Filed Under: Bedrock Tagged With: AC/DC, Boa, Chum, Defib, Fish N Chips, Ma Bell, Pavilion, Penny, Prius, Sakrete, Show Me, Splinter, The Colonel, Yo Adrian

No Whammies – Stop

  • When: 20180227
  • QIC: High Stick
  • The PAX: Kenny G, Pavilion, MaBell, Speedo, Bodete, Pyle, Fish n Chips, Waldo, City Slicker, Prius (Respect), Chum, Yo Adrian (Respect), Show Me, Defib, Splinter, Fiona, Magic Mike, Wambach


2018-02-27 by High Stick Leave a Comment

YHC has taken a bit of a break from Qing so far this year but has been thinking about this particular one for a while.  This workout, at least the theme, was inspired by  two creative Qs, Stalker and Floppy.  Stalker introduced us to Chutes and Ladders and Floppy has his spell your name cards, BINGO cards, and movie trivia.  So begins, a shout out to one of the all-time greatest 80s game shows, Press Your Luck.

Temp: Low 50s

FNGs: None

Warm-up:

LBAC 15 IC Forward/Reverse

SSH 25 IC (needed to make sure Magic Mike didn’t get short changed)

TTT 12 IC

Imperial Walkers 12 IC

The Thang:

PAX counted off by three to get teams and mosey to get one block each.  Assemble at the game board.  PAX will perform all exercises with team.  The game board contains 12 tiles (8 tiles contain a point value and 4 tiles contain a picture of a whammy) with exercises on the back of each tile.  A member of each team will spin the wheel and the fun begins.

Tiles:

  1. 300 – Run to pavilion/15 step-ups each leg/20 incline merkins
  2. 25 – 10 merkins
  3. Whammy – Bear crawl around circle
  4. 100 – Forward lunge to entrance of parking lot/Backward lunge back to circle
  5. 200 – 25 LBCs/25 Freddie Mercuries
  6. Whammy – 25 Burpees
  7. 500 – 25 Damn its/25 Lawnmowers each arm/50 Overhead presses
  8. Whammy – Run to bridge/25  Dips
  9. 50 – 10 Squats
  10. 250 – 50 flutter kicks
  11. Whammy – Lap around parking lot w/block
  12. 150 – Side lunge to entrance of parking lot and back to circle

When it was all said and done, there was a tie between Team 1 and Team 2 with 50 points while Team 3 finished with 0 points.

Numberama, Namearama, Announcements, Pledge, Prayer

Filed Under: Bedrock Tagged With: Bodete, Chum, City Slicker, Defib, Fiona, Fish N Chips, High Stick, Kenny G, Ma Bell, Magic Mike, Pavilion, Prius, Pyle, Show Me, Speedo, Splinter, Waldo, Wambach, Yo Adrian

Good Morning ‘Merica – Luigi’s VQ

  • When: 20180203
  • QIC: Luigi
  • The PAX: Cisco, Greenbags, Fish N Chips, Splinter, LottaLove, Bedpan, Mini Me, Yo Adrian (respect), Sakrete, Pavilion, Cheetah (with ruck), Prius (respect), Peaches (respect), Luigi


2018-02-03 by Luigi Leave a Comment

14 PAX posted at The Jones for Luigi's VQ on 2018-02-03

14 PAX posted at The Jones for Luigi’s VQ on 2018-02-03

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

Conditions: 34 degF, mostly clear, 9 mph breeze – a crisp cool morning. Sun was just rising as we started.

FNGs: None, but disclaimer given nonetheless: I’m not a professional, you could hurt yourself, you know your body better than anyone else, so be careful and modify as needed. Can’t sue F3.

COP:

  • 8-count body builders IC x 10 (cue: spread ’em before you go down)
  • Slow Indian run around track. Had to do two columns due to number of PAX. While YHC was at back of the line near end of lap, gave instructions for next exercise to avoid any delay.

The Thang:

  • Mosey 1 lap around track (1/4 mile) at 5k pace, ~70% effort. Not a race. Line up in order of finish.
    • Then reverse the lineup (i.e., fastest guy at back of line).
  • Race: fastest finisher stands at starting line with stopwatch, cues PAX one-by-one to start running at 5-second intervals, starting with the slowest finisher. Everyone runs one more lap trying to pass as many people as possible without being passed themselves. This time it is a race. (Note: With 14 PAX, the first runner had a 1:05 head start on the last runner, yet somehow the 5 second intervals were just about right for most people to finish around the same time!)
    • Grab a block and cusack to pull-up bars beside track. Set blocks aside.
  • Morning Call: Everyone line up shoulder to shoulder near pullup bars. Get into position for merkins. First man in line does 5 pull-ups and calls them out, whole group does a hand-release merkin every time he does a pull-up. Once he does his 5, gets back in line and next man does 5 pull-ups. Repeat until everyone has done pull-ups. Rest in the down position with hands off the ground between merkin reps.
    • Total of 70 hand-release merkins
    • Cusack blocks and circle up near football goalpost
  • 8-count body builders w/ block IC x 10 (to keep 8 ct cadence, don’t spread legs, instead do overhead press for two counts at end of sequence)
  • Kettlebell swings on Q x 30
    • Emphasized proper form: Arms are like ropes, they stabilize the block but never lift it. Block should never go above your shoulders. Keep back straight, hips are a hinge. Drive with your hips. (“Put some sex in it.” -Fish N Chips)
  • Morning Call reprise: One-by-one, each man climb the goalpost on one end and traverse to the other end (swinging underneath like monkey bars), calling out five milestones as he goes (1, 2, 3, 4, 5, corresponding with climbing up on one end, reaching first vertical divider, second vertical divider, third vertical divider, and far end). Everyone else does tricep dips on blocks on those cues. Rotate until all men have traversed the goal post. Between dips, rest in “up” position with legs straight out.
    • Total of 70 dips
  • Squats with blocks, on Q x 42
    • Stow blocks
  • Indian run #2: Do karaoke (run sideways crossing legs, with alternating leg in front) on the straightaways – can do regular run (not karaoke) while passing to the front of the line. Switch to opposite karaoke orientation on second straightaway. YHC announced 100% effort sprint on last bend of track to the finish line. We’d now run a mile this morning.
    • Circle up around flag for Mary

Mary:

  • Good mornings IC x 40
  • Side plank dips IC x 15. Then repeat on other side.
  • Scuba divers IC x 30
  • Flutter kicks IC x 30
  • American hammers IC x 30
    • Rinse and repeat everything above for three cycles (reduced reps slightly on later cycles as PAX fatigued)
  • Push-ups with a plus x 10 IC
  • LBCs on Q x 30
  • Recover, recover

Numberama: 14

Namerama: Cisco, Greenbags, Fish N Chips, Splinter, LottaLove, Bedpan, Mini Me, Yo Adrian (respect), Sakrete, Pavilion, Cheetah (with ruck), Prius (respect), Peaches (respect), Luigi

Pledge / Announcements:

  • Pullin’ for Picasso – pulled pork, still some available to purchase. Info on Facebook page.
  • F3 Beer Mile – Sat, Feb 24 in Ridgeville, 11am-3pm. 308 Tuggle Ln, Ridgeville, SC 29472-8724
  • Mud Run near Columbia – Sat, May 19 – Save the date but don’t sign up yet – F3 will have their own sign-up page with discounted registration fees. Can be thinking about teams.
  • Hallucination Run – 24 hr endurance run. Today (8am) through tomorrow (8am). Have three F3 men running (targeting 100, 100, and 80 miles), and they can have pacers starting at 8pm tonight. Encourage PAX to go out and support them.

Prayer requests / Prayer:

  • Quaker – Summerville regular, had stroke in Seattle while traveling, upcoming appointment at MUSC
  • Sakrete family friend – daughter has terminal cancer, weighing heavy on the family

Devo: America is a choking hazard. We have to remember that we are third.

I called this workout “Good Morning ‘Merica” since we did lots of good mornings, merkins, American hammers, Native American runs (Indian runs) – you name it, we did it. Lots of ‘Merica. I thought it could tie in well with the devo.

We are really blessed to live in America. We have lots of peace and material prosperity. It is a good thing, but I’ve heard someone say it can also be a “spiritual choking hazard.” I thought this passage from the book of Matthew was interesting, notice the four situations it talks about, and what it says about spiritual choking:

  • That same day Jesus went out of the house and sat beside the sea. And great crowds gathered about him, so that he got into a boat and sat down. And the whole crowd stood on the beach. And he told them many things in parables, saying: “A sower went out to sow. And as he sowed, some seeds fell along the path, and the birds came and devoured them. Other seeds fell on rocky ground, where they did not have much soil, and immediately they sprang up, since they had no depth of soil, but when the sun rose they were scorched. And since they had no root, they withered away. Other seeds fell among thorns, and the thorns grew up and choked them. Other seeds fell on good soil and produced grain, some a hundredfold, some sixty, some thirty. He who has ears, let him hear.”

Of course, that story is pretty cryptic, so Jesus’s close followers asked him to explain it, and later on he told them,

  • “Hear then the parable of the sower: When anyone hears the word of the kingdom and does not understand it, the evil one comes and snatches away what has been sown in his heart. This is what was sown along the path. As for what was sown on rocky ground, this is the one who hears the word and immediately receives it with joy, yet he has no root in himself, but endures for a while, and when tribulation or persecution arises on account of the word, immediately he falls away. As for what was sown among thorns (‘Merica), this is the one who hears the word, but the cares of the world and the deceitfulness of riches choke the word, and it proves unfruitful. As for what was sown on good soil, this is the one who hears the word and understands it. He indeed bears fruit and yields, in one case a hundredfold, in another sixty, and in another thirty.” (Matthew 13:1-9,18-23)

So it says that being rich can actually deceive us spiritually and choke our hearts somehow. It’s funny, because you never see warnings for spiritual choking hazards. You see them all over for physical choking hazards (I’m about to have a baby so I’m seeing them left and right), but not so much for spiritual choking hazards.

I think that part of the hazard is when we have money saved up and plenty of insurance in place, we feel like we’re in control of our lives and we can do things the way we want to. We don’t really need God. We are independent. But really that’s just an illusion – ask Picasso, even our ability to wake up in the morning is a daily gift from God, and if we think that we are independent and can call all the shots, we’re deceiving ourselves.

So to fight the choking hazard, we need to remind ourselves: I am third. God first, others second, me third.

Moleskin:

  • YCH really appreciated so many PAX posting for my VQ, I was blown away by the turnout! Also appreciate everyone’s willingness to try some new things. Good work this morning, brothers.
  • Despite two separate men suggesting to YCH ahead of time that we should do a “Bubbles Special” and announce nicknames before starting the workout, I completely forgot once the clock struck 0700. My apologies Sakrete and Greenbags! It was a great suggestion since we had such a large crowd, but since it wasn’t on my weinke it slipped my mind. I’ll write it down for next time!
  • The Jones only has 12 blocks, so two men had to use sandbags, which was a little awkward but manageable. It would be good to invest in a few more coupons for the AO.
  • The goalpost traverse exercise wasn’t quite as good as I was expecting. Too challenging for most PAX to complete (especially with gloves on due to cold weather), and the delays slowed down the tricep dips more than expected. Walking to/from the circle also added delay. Modify this exercise or delete for future workouts. (Greenbags told me that he has done it with partners so PAX can have assistance on the pull-ups if needed. That could be a helpful edit.)
  • YHC was sure he had more than enough exercises planned, but found himself done with Mary with over 5 minutes to go, hence the three rounds of repeats, plus a few add-ons at the end. Need to add more pre-Mary items for next time!
  • Karaoke runs were more of a cool-down item than a cardio / coordination challenge. You know it’s too easy when Fish N Chips is making Broadway references nonstop and saying everyone looks “just fabulous.” I probably won’t do those again. 🙂

Quote of the day, when we circled up for Mary at 0737:

  • Sakrete: “Twenty minutes of Mary?!”
  • YHC: “Yes.”
  • Sakrete: “I don’t think I’ve ever done twenty minutes of Mary since I started F3!”
  • YHC: “They might not be your typical Mary exercises. :)”

Coffeeteria at The Orange Spot

Filed Under: The Jones Tagged With: Bedpan, Cheetah, Cisco, Fish N Chips, Greenbags, Lottalove, Luigi, Mini Me, Pavilion, Peaches, Prius, Sakrete, Splinter, The Jones, Yo Adrian

Recess Games

  • When: 20170824
  • QIC: High Stick
  • The PAX: Splinter, Speedo, Roscoe, Kenny G, Waldo, Pyle, Pretzel, Sakrete, Rabbit Ears, Defib, Pavilion, Kendall, Chum, Yo Adrian (Respect), City Slicker


2017-08-27 by High Stick Leave a Comment

This was a big day for YHC.  It was my virgin Q at Bedrock after trying to get on the Q sheet for two months and I needed to make sure I brought a workout worthy of the CC.  These guys just don’t sit around drinking Mai Thais and eating caviar.

Since school just started, the theme of the morning was recess and some of the games you might have played.  Why should the kids have all the fun.

Temp: Soggy from the night rain that just finished a few hours before

FNG: None but disclaimer given anyway

Warm-up:  TTT IC x12, LBAC (Forward/Reverse) IC x12, Imperia Walkers IC x12

Thang:

PAX counted off by 2s to form two teams that would complete in a relay race.  From start of circle, PAX would run to entrance of parking lot and back then to the garbage cans and back before handing off.  While one PAX ran, the remaining team members completed an exercise.

Round 1: Merkins

Round 2: WWI Sit-ups

Round 3: Squats

Team 1 completed the sweep of all three rounds but not without a strong effort by Rabbit Ears giving YHC a push in the anchor leg.

The PAX then moseyed to the whiffle ball field.  PAX spread out around the baselines for a little game of Duck, Duck, Goose.  While the picker and Goose ran back to the goose’s original spot, the remaining PAX performed one of the following exercises: Pickle Pounders, Matar Jai (sp), Freddie Mercury, Peter Parkers, Mountain Climbers, Cindy Crawfords, American Hammer.

The final workout of the morning was completed at the sand volleyball court.  Due to the court being under water, YHC had to modify on the fly.  The PAX completed one lap around the court.  Facing the parking lot, the PAX completed side lunge on the long sides of the court while bear crawling on one of the short ends and crawl bear on the other.

Mary:  YHC wanted to make sure we had enough time to give to Mary.

Captain Thor IC x7

Catalina Wine Makers IC x5

Announcements, Pledge, BOM

 

Filed Under: Bedrock Tagged With: Chum, City Slicker, Defib, High Stick, Kendall, Kenny G, Pavilion, Pretzel, Pyle, Rabbit Ears, Roscoe, Sakrete, Speedo, Splinter, Waldo, Yo Adrian

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


2017-08-15 by Ma Bell Leave a Comment

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!

Filed Under: Bedrock Tagged With: Cavalier, Chilly Willy, Chum, City Slicker, Day Care, Defib, High Stick, Kenny G, Kindle, Ma Bell, Magic Mike, Pavilion, Penny, Prius, Rabbit Ears, Sakrete, Show Me, Speedo, Splinter, Sprinkles, Swinger, Waldo, Wambach, Yo Adrian

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