Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Half a damnit and a chest press…

  • When: 20180906
  • QIC: Defib
  • The PAX: Easy In, High Stick, Waldo, Yo Adrian (Respect), Cliffhanger (Respect), Swinger, Itgonbfun, Pavillion, Prius (Respect), Wreck It Ralph, 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: 74 and clear; not bad

FNGs: None

Disclaimer: Given

COP:

SSH 2 IC
Don Quixotes 10 IC
Moroccan night club 25IC
LBAC forward 25 IC
LBAC backward 25 IC
Shoulder taps 25 IC
T claps 50 IC

During the arm exercises, everyone started in line side by side. If you had to put your arms down , take a step back and form a second line. Your battle buddy for the Dora will be the Man in front 

The Thang:

One block per pair of PAX

Dora! While partner 1 does exercises, partner two takes a lap around our parking lot and then switch.

100 Big boy sit-ups 

200 Damn-presses (half a damnit and then chest press)

300 curls for the girls (most of us finished up the curls, but Yo Adrian and Waldo were already knocking out some tricep extensions when time was called for the Dora!)

200 tricep extensions

Blocks were stowed

Mary:

Dying Cockroach 50IC

Pickle ponders 25 IC

Alternating shoulder taps 25 IC

Numberama: 11

Namerama, Pledge: Done

Announcements: 9/11 Heroes Run this Saturday at Daniel Island. Ruck the city Friday night; ask Wreck It Ralph for details

 

Prayers and BOM : 

Unspokens and prayers for my friend William who’s been diagnosed with cancer.

Devo:

“Luck favors the prepared”

“Be Prepared”

“Plan for the worst and hope for the best.”

Look ahead and plan accordingly. We’re getting in to Hurricane season here. Get online and find a Hurricane preparation checklist and make sure you’re ready for the “just in case”.

Moleskin:  

We named the half a damnit with a chest press exercise “Damn-Presses” 😄 (If anyone know the F3 name for these, please let me know!)

Feeling my arms now, probably should have done Damn-tricep extensions to work more tri’s. Sorry guys, I feel I short changed you. Next time!

The hope for the preblast yesterday was to appeal to those with running obligations who didn’t want to overly work the legs. #missionaccomplished Arms did most of the work today!

 

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


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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: 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!!

 

“I might not be able to speak English but I can count!”

  • When: 20180410
  • QIC: Pretzel
  • The PAX: Defib, Fish & Chips, Show-Me, Splinter, High Stick, Sakrete, Day Care, Chum, Pavillion, Pretzel


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COP:

  • SSH x2 IC
  • Mtn Climbers x 20 IC

Mosey to the far end of the parking lot, past the entrance. Along the way stop for some in-cadence Bear Crawls and Crab Walks. Yep, that’s a thing now.

At the far end of the lot, some hateful person (YHC) had left the Beast. PAX hold plank while each man takes a turn on the Beast with 5 overhead presses. I had more planned for the Beast but we ran short on time. Sorry men – next time. 😊

Return to the baseball monuments and short wall at the site entrance for an oldie from the Aftershock days:

Four Quarters

The Four Quarters of 20s (like 11s, but more. Merkins and dips, start with 19 merkins  + 1 dip, then 18 merkins + 2 dips, etc.)

  • Five reps = End of 1st Quarter (15 merkins/5 dips)
  • 10 reps = Halftime (10 merkins/dips)
  • 15 reps = End of 3rd Quarter (5 merkins/15 dips)
  • 20 reps = End of Game (1 Merkin/19 dips)

These REALLY sucked and YHC turned in some mightily piss-poor merkins. Apologies to the PAX for failing the “If you can’t do it, don’t Q it” test. I did ‘em, kinda, but they were lousy.

At the end of each quarter run to far corner of the parking lot for some combination of three of the following:

  • 20 heel taps
  • 20 Captain Crunches
  • 20 Heels to Heaven
  • 20 Russian Twist
  • 20 LBCs

Indian Run return to flag to end spot on 0545.

Count-a-rama / Name-a-rama / Pledge / Announcements / COT / BOM

T-claps: To Fish & Chips for reminding me that 8+8 does not equal 20. I checked it later when I could take my shoes off and he’s right!

Learnin’

Devo: Leave no doubt. Two prayer requests for families who have lost young fathers, leaving behind wives and young children. Tomorrow isn’t guaranteed for any of us. Leave no doubt with those you care about as to how you feel, what you’d want them to remember of you if you don’t come home.

Bear Crawl Around the Roundabout

  • When: 20180403
  • QIC: Cheetah
  • The PAX: Chum, Splinter, Walkoff, Blackout, Defib, Fish N Chips, Show Me, Cheech, Boa, Daycare, Pavillion, Yo Adrian (R), Swinger, Ma Bell


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Intro: Again a vacancy needed to be filled, and again YHC took it. Only this time, at Bedrock and with 14 others.

Weather: Fantastic

FNGs: None

COP:

  • SSH x15 IC
  • TTT x10 IC
  • Imperial Walkers x10 IC
  • Do a quick lap in the parking lot then grab a block and return to the circle.

Thang:

ABC workout. If you have the letter in your F3 name, you did a Bear Crawl around the roundabout. If you didn’t, you did the exercise. If no one had the letter we all did the Bear Crawl and then the exercise. Exercises were either done In Cadence or On Q. Exercises were:

  • A-Chest Press x30
  • B-Burpee x10
  • C-Curls x25
  • D-Derkins x20
  • E-Up & Over x20
  • F-Flutterkicks x20 (4count)
  • G-Glockies x10
  • H-Heels to Heaven x30
  • I-Iron Crosses x20
  • J-Kettlebell x20
  • K- Weighted Bobby Hurley x20
  • L-Bent Over Rows x20
  • M- Monkey Humper x20 (4count)
  • N-Sparky Crab x20 (4 count, in crab walk position touch opposing hand to opposing to foot)
  • O-Over Head Press x20
  • P-Plyo Merkin x20
  • Q-American Hammers x20 (4count)
  • R-Bodybuilder x10
  • S-Squat x20
  • T-Tricep Extension x20
  • U-Plank Jack with an In & Out x20
  • V- Damn It’s x20
  • W- WW1 Sit-ups x20
  • X- Mtn Climbers x20 (4 count)
  • Y- Box Cutters x20
  • Z- Merkins x20

MARY: No time. Stow blocks

Numberama: 15

Namerama: Cheetah, Chum, Splinter, Walkoff, Blackout, Defib (Ruck), Fish N Chips, Show Me, Cheech, Boa, Daycare, Pavillion, Yo Adrian (R), Swinger, Ma Bell

Pledge Prayer Announcements

Moleskin: By the end of the workout, only 3-4 guys were able to do bear crawls. The rest had to Lunge Walk. I consider that a pretty good beat down. Cheech, and I avoided E and Fish N Chips and us avoided H. Lucky us😎 A great deal of mumble chatter. Mostly ridiculous ways of spelling your F3 name. Like Maj Bell or Fish N Chipz. We didn’t get through all the letters, but the message was very clear. I like bear crawls…a lot!

Burpees, Run, Burpees, Repeat

  • When: 20180301
  • QIC: Defib
  • The PAX: Kenny G, Swinger, Fish N’ Chips, Ma Bell, Bodette, Splinter, Speedo, The Colonel (Respect), Pavillion, Show Me, Yo Adrian (Respect), Chum, Daycare, Prius (Respect), 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: Low 60s, low Humidity, not too shabby

FNGs: No FNGs

COP:

A coin toss was going to determine if we were going to do a Slaughter Starter (20 burpees OYO). Speedo called heads; Heads we wouldn’t and tails we would. The coin landed heads!

SSH 30 IC
Monkey Humpers 15 IC
WWII sit-ups 15 IC
T-Claps 30 IC

The Thang: 

Pair up with someone your same size. I explained that I expected the BC to get tough as we went along and I want each pair to keep each other going.

The Thang:
1 Burpee IC
Run ~100 yards to the lamppost on the right
10 Burpees IC
(Ma Bell figures out what the plan was: 11’s with Burpees and Burpees!)

YHC had to audible from original plan due to time constraints (11’s with Burpees and Burpees took ~25 minutes)

Mosey to the wiffleball field
-partner wheelbarrow across infield switching at the mound
-low crawl back across the infield (These we’re not a crowd favorite)
-Partner wheelbarrow across and back the infield with option to switch after crossing the infield
-Mosey back to the flag for Mary

Mary:

-Thanks Ma Bell for leading some plank and side planks for the six
-LBCs 40 IC (Thank you Chum for reminding me that I should stop with the LBCs and move on to something different)
-Dying Cockroach 30 IC
-Flutter Kicks 36 IC (We flutter kicked till 5:45)

Numberama: 15

Namerama, Pledge and BOM

Moleskin:  

11’s with Burpees and burpees is a straightforward, no nonsense suckfest. And this is what I wanted to put before the men of Bedrock. They took on the challenge and conquered; pushing themselves and getting it done! I don’t know if I should feel complimented or scared from the multiple recommendation from the PAX to kick me in the face or kick me in the nuts 😂.

A slaughter starter depended on a coin flip to demonstrate  that everything is not in our control. This workout was chosen because it shows you that you are strong and capable. Your battle buddy was there because you’re not alone.

Welcome back to the Gloom Swinger!

Devo:

We Are Men! As politically incorrect as that sounds, you need to understand and believe that you are a MAN! You wake up and roll out of bed way too early to workout outside doing things that any onlooker would see and say “holy sh*t! Those guys are nuts! I wish I could do those things…” You make the harder choices to make yourself better. The things you do take strength, determination, and a no quit attitude. You don’t have to prove yourself to anyone. Please also remember that You are no less of a man if you ask for help. No one man can do everything. If you need help, reach out to a brother. And if more help is needed then we’ll rally however many brothers it takes 👊.

The Cardiac Feb 2018

  • When: 20180222
  • QIC: Defib
  • The PAX: Fish N’ Chips, Kenny G, Show Me, Speedo, Chilly Willy, Chum, Splinter, Tin Man, Pavillion, 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: 61ish and humid! It felt warm and humid on the end we were doing exercise, but breezy and cool when making the turn at the lamppost.

FNGs: No FNGs

COP:

SSH 10 IC
TTT 5 IC
LBAC 10 IC forward and backward

The Thang: The CARDIAC Monthly Fitness Test

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

The Cardiac Feb 2018 Results:

Show Me 15 (75 Merkins, 150 Squats, 225 Wide Merkins, 300 LBCs, 150 Burpees, 1.70 miles)

Speedo 15 (75 Merkins, 150 Squats, 225 Wide Merkins, 300 LBCs, 150 Burpees, 1.70 miles)

Pavillion 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .90 miles)

Chilly Willy 16 (80 Merkins, 160 Squats, 240 Wide Merkins, 320 LBCs, 160 Burpees, 1.82 miles)

Tin Man 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Chum 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Fish N Chips 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 180 LBCs, 90 Burpees, .80 miles)

Kenny G 8  (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .91 miles)

Splinter 12  (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.36 miles)

Defib 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, 1.02 miles)

Mary: None, The Cardiac went to 5:45

Numberama: 10

Namerama, Pledge and BOM

 

Moleskin:  Strong effort today! 40 minutes of this Cardiac circuit wears you down. T-Claps to Chilly Willy for being the Rabbit with 16 circuits. Fish N’ Chips hates whoever came up with this Cardiac fitness test nonsense. And a Huge Thank you to Splinter for taking over at the end for the BOM so I could make it to the Jones for Cisco’s first Co-Q.

The monthly fitness test at Bedrock is The Cardiac. See how you compare with previous goes at the Cardiac and work to get that PR each time. If you haven’t done the Cardiac yet, you should!

[Insert any waterfall reference other than the TLC song, because it’s too easy, here]

  • When: 20171116
  • QIC: Pretzel
  • The PAX: DHL, Pavillion, Show Me, Big Bird, Splinter, AC/DC, High Stick, Kenny G, Cookie Cutter, Dead Wood, Thumper (Simpsonville visitor - welcome!), Fish & Chips, Chilly Willy, City Slicker, Defib, Sakrete, Pretzel


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I continue to develop my points-based bootcamp, rewarding the men who earn the most points over the course of 45 minutes. Version 2.0 was unveiled on Nov. 16 at Bedrock, but first we took a tour of three of South Carolina’s worst waterfalls.

Conditions: 40s, clear. Nice.

COP

SSH x 2 IC

Mtn Climbers x 20 IC

TTT x 10 IC

LBACs x 10 IC

The Thang

Waterfall Merkin: Each PAX does five merkins, moving on the Q’s call. On the fifth merkin, hold the low plank position until failure. Butts flat, chest and knees off the ground. As the PAX fail, line up in the order of failure from first to last. Then five more merkins on Q call, holding low plank on the fifth. Once the first PAX in line fails, then man next to him can. Thus the waterfall.

Boat/Canoe waterfall: Same concept, but five boat/canoe movements, holding the canoe position on the fifth.

Squat waterfall: Same concept, but five squats, holding the down position on the fifth.

Now that the PAX are sufficiently warmed up we partnered up with someone of similar speed and ability for a Dora with blocks: 100 curls, 200 squats with blocks, 300 overhead press. Each time you swapped out with your partner you earned a point. So the strategy is, be fast. A more subtle strategy is to go more slowly in executing the 100/200/300, both for the sake of proper form and to allow more time for additional swaps.

Once the Dora is complete, return to the flag for 25 burpees, minus the number of points that you and your partner earned. So if you earned 12 points, then you’re on the hook for only 13 burpees.

Count-a-rama / Name-a-rama / Pledge / COT / BOM