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
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.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 30s and breezy…quite chilly
FNGs: None
COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC; Run around dirt parking lot.
The Thang:
-At the flag, Squats x10 on Q
-Indian Run to the bridge
-At the bridge, Squats x10 on Q; Dips x10 on Q
-Mosey to small pavilion
-At the pavilion, Squats x10 on Q; Dips x10 on Q; Step ups x10 each leg OYO
-Lunge Walk to the bridge; Run w/ high knees across bridge; Jailbreak to the park entrance
-At small wall, Squats x10 on Q; Dips x10 on Q; Incline merkins x10 on Q; Step ups x10 each leg OYO
-Sumo squat to parking lot near front of park
-Elevens! At one end of the parking lot, start w/ 1 merkin; run to other side of parking lot; 10 squat jumps; run back to the other end of parking lot. Increase merkins by 1 each time around, decrease squat jumps by 1 each time around until you do 10 merkins & 1 squat jump.
-Mosey back to the flag
Mary:
-Ray Charles x25 IC; LBCs x25 IC
Numberama: 8
Namerama: Splinter, Easy In, Sakrete, Fish n Chips, Prius, Sugar Mountain, Defib, Waldo
Pledge and COT
Announcements: Tectonic has this week’s Saturday workout. Christmas drop-in at Stalker’s house on Dec. 10. Anniversary convergence & party on Jan. 9.
Devo: Gave the Bedrock mantra…DBAD
Moleskin: It was a chilly morning, so I wanted to make sure we kept moving…It was great to see Prius back in the gloom, and Fish n Chips was sure to welcome him back as only FNC can do.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 49 degrees
FNGs: None
COP:
SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers
The Thang:
Catch Me If You Can: Partner up. One man does five burpees while the other runs backwards. When the burpees are done, that man runs to catch his partner. Flapjack. Keep running until you reach the end of the parking lot.
A little PT to catch our breath: Flutter Kicks, Offset Merkins, Calf Raises
Head to the Wiffle Ball field
Catch Me If You Can: This time, bear crawl forward and backward instead of running. The exercise is five Merkins.
Catch Me If You Can: This time, partner one is military crawling, while partner 2 does LBCs. When done with LBCs, that man crab walks to catch his partner.
Mary: WWII Sit-Ups, Other exercise that I now can’t remember but that were guaranteed to give every PAX shredded abs
Numberama, Namerama, Announcements, Pledge, COT
Devo: Used the book of Nehemiah as a reference to discuss the need for complete restoration in our lives. The Israelites rebuilt the wall around Jerusalem after returning from exile, but they still needed spiritual revival. We focus a lot of energy and time on the tangible items in our lives, but don’t neglect the spiritual which is vital!
Moleskin: Always a good time at the CC. It really is one of YHCs favorite venues. The PAX always provide a hardy welcome. The mumble chatter was present and the PAX complained sufficiently during the workout.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm, muggy
FNGs: Booster Seat (Will Long)
COP: TTT x10 IC; LBAC x15 IC (forward and backward)
The Thang:
-Grab a block and meet near the yield sign.
-Partner up for a double dora.
-Double Dora – 100 Chest Presses; 200 Curls for the Girls; 300 Squats w/ the Block; 300 Chest Presses; 200 Tricep Rows; 100 Squats w/ the Block (one partner is doing the exercises, the other is running around the dirt parking lot, then swapping places)
Mary: Tricep Extensions x20 on Q; LBCs x50 on Q; Tricep Extensions x20 on Q; LBCs x40 on Q; LBCs x30 on Q; Heel Taps (aka Ray Charles) x16 IC
Numberama: 13
Namerama: Easy In, Mayhem, Jalopy, Splinter, Fish N Chips, Bob the Builder (Respect), Yo Adrian (Respect), Defib, Prius (Respect), Rocking Chair (from F3 Lexington, Respect), Booster Seat (FNG), Mad Dog, Waldo
Pledge and COT
Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Need volunteers for P200
Devo: Read Ecclesiastes 4:12; Let’s remember to encourage and support each other and our families. Don’t do it alon, reach out to each other and always look to God.
Moleskin: This was all Mad Dog. The Q spot was open for today, so on Tuesday when I Q’d, I asked for a volunteer to Q today, and Mad Dog stepped up right away to pick up his 2nd co-Q. He designed this beat-down and handled everything other than this backblast. As soon as he can knock out Q School, he’ll be good to go, and he already knows how to come up with a good quality workout. Special welcome to Rocking Chair from F3 Lexington, who not only showed up to workout while on a work trip, but also brought out an FNG. So welcome Booster Seat (Will Long), who lives in Summerville, and will hopefully be making more appearances in the gloom.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Below freezing
FNGs: None
COP: SSH x10 IC; TTT x10 IC; SSH x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)
The Thang:
-Grab a cinderblock and meet at the entrance to the circle.
-Overhead Press x10, Squats (with or without block, pax choice) x20, run around dirt parking lot, Curls for the Girls x10, LBCs x20, run to the lamppost on the right side of the road and back.
-Repeat the above exercises/runs for about 30 minutes.
-Usain Bolt…exercises called were Mountain Climbers, Merkins, Lunges, and Skull Crushers…unfortunately we ran out of time before we could get to all of the Pax, including Chum (I wonder what he would have chosen?)
Mary: LBCs x40 IC; Heel Touches x25 IC
Numberama: 10
Namerama: Prius (Respect), Easy In, Yo Adrian (Respect), Swinger, Defib, Chum, Manana, Fish N Chips, Splinter, Waldo
Pledge and COT
Announcements: Anniversary Convergence Workout @ Doty Park & Anniversary Party at the Ponds on Jan. 25. Newington Elementary 5k on Feb. 22, in honor of Underhand.
Devo: Stay warm.
Moleskin: I was unable to attend the Cardiac last week, so I decided to come up with a slight variation of our favorite fitness test…I tried to incorporate a lot of running to keep us warm in the cold conditions. The mumble chatter was great, and I almost let Chum lead us into some pickle pounders, before pulling the rug out from under him, as we don’t do pickle pounders at a Waldo Q.
Warm-up
SSH
TTT
Don Quixote
Imperial Walkers
Thang
Mosey around parking lot
15 Squats OQ
15 WWI Sit-ups OQ
Mosey to bridge
15 Toe Taps IC
15 Tricep Dips OQ
15 WWI Sit-ups OQ
Mosey to Upper Parking Lot
10 Runner Squats Each Leg OQ
15 WWI Sit-ups OQ
Jail Break to other side of parking lot
10 Skater Squats Each Leg OQ
15 WWI Sit-ups OQ
Mosey to the Big Wall at Entrance
Broke up into three groups.
One group completes 10 Merkins, runs to Dorchester Rd and back, completes 10 merkins.
Other two groups are in Peoples Chair. Each group does one round
10 Step ups each leg OYO
Mosey to Whiffle Ball field
Home to First – Side Lunge & 15 WWI Sit-ups OQ
First to Second – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ
Second to Third – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ
Third to Home – Side Lunge & 15 WWI Sit-ups OQ, 10 Merkins OQ, 10 Carolina Dry Docks OQ, 10 Squats OQ
Mosey Back to Flag
Mary
American Hammer IC
LBC OQ (PAX choice – Sakrete)
Pickle Pounders IC (Lead by Chum)
Numberama, Namerama, Announcements, Pledge, Prayer
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Comfortably cool
FNGs: Jalopy (Michael Zorn)
COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC)
The Thang:
-Partner up at the entrance to the dirt parking lot. Partner A runs around the parking lot, while that is happening, Partner B does burpee broad jumps. Once Partner A catches up to Partner B, then Partner B runs around the parking lot and Partner A does burpee broad jumps. Continue until your group makes it all the way around the parking lot w/ burpee broad jumps.
-Repeat the above, but replace the burpee broad jumps with sumo squats.
-Back at the entrance to the circle by the flag, do 5 burpees, then take 1 lap around the circle…then do 4 burpees, and take 2 laps…then 3 burpees, 3 laps…2 burpees, 4 laps…1 burpee, 5 laps.
-Usain Bolt time…at the entrance to the circle, exercise is called out by each pax and while he runs to the lightpost on the right and back, the rest of the pax do that exercise. The exercises called included flutter kicks, makhtar n’diayes, WW1 Situps, mountain climbers, SSHs, and Bobby Hurleys.
Mary: LBCs x30 IC; Heel Touches x30 IC; LBCs x30 IC
Numberama: 6
Namerama: Prius (Respect), Easy In, Wambach, Yo Adrian (Respect), Jalopy (FNG), Waldo
Pledge and COT
Announcements: Anniversary Party at the Ponds on Jan. 25.
Devo: It’s easy to make bad decisions this time of year, but it’s not too late to make up for those decisions.
Moleskin: Speaking of making bad decisions, after eating pretty poorly for the last week, I figured we needed a good cardio workout. I think that we accomplished that. Shout out to Prius for bringing out an FNG to the gloom…welcome Jalopy!
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 30s, a little breezy at times…pretty cold, but I made sure that we all got warmed up.
FNGs: None
COP: SSH x40 IC; TTT x10 IC; SSH x30 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC (forward & backward x10 IC); SSH x11 IC
The Thang:
Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO
-Dips x10 on Q
-Step-ups x10 each leg OYO
-Dips x5 on Q
-Step-ups x5 each leg OYO
Mosey to the wiffle ball field:
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Carolina Dry Docks.
-Station 4 was 4-count Flutter Kicks.
-Do 15 reps of each exercise, moving from station to station using the movements below.
-Burpee Broad Jumps to move from Station 1 to 2.
-Sumo Squats to move from Station 2 to 3.
-Bear Crawl to move from Station 3 to 4.
-Crab Walk to move from Station 4 to 1.
-Repeat, doing 10 reps of each exercise…then repeat again, doing 5 reps of each exercise.
Mosey back to the flag
Mary: LBCs x40 IC; Flutter Kicks x5 IC; LBCs x40 IC
Numberama: 11
Namerama: Prius (Respect), Easy In, Sakrete, Splinter, Chum, Flanders, Mad Dog, Show Me, Mayhem, Defib, Waldo
Pledge and COT
Announcements: Christmas Party tonight (Dec. 12) @ Oak Road
Devo: Momentum is powerful, in both directions. If you decrease your effort each time you do something, you’ll eventually stop doing that thing.
Moleskin: I whined about declining numbers at my workouts on my preblast, and was happy to see a good turnout for this one. But in tribute to declining numbers, we did a declining number of reps for most of the exercises today. The mumble chatter was strong for this one, but I know I’m doing a good job whenever Chum starts calling me a certain name while we are still in our warmup.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 74 degrees and humid.
FNGs: None today.
COP: 15 TTT IC; 15 IMPERIAL WALKERS IC; 15 LBAC FORWARD AND REVERSE IC
The Thang:
Grab a block
10 Merkins on Q
20 LBC on Q
15 curls for the girls on q
15 Carolina Dry docks on Q
15 Squats on Q
Partner up. One partner farmers carry both blocks around circle until Partner 2 runs down to the light pole on right hand side and back. Flip Flop.
Rinse and Repeat until time is called
Mary: LBC LADDER 50 LBC’S-40 LBCS-3LBCS-20LBCS-10LBCS-50LBCS ALL ON Q. 10 PICKLE POUNDERS IC
Numberama: 13
Namerama: Manana, Gypsy, Stalker, Waldo, Easy In, Mayhem, Chum, Yo Adrian, Prius, The Colonel, Defib, Sakrete, Mad Dog
Pledge and COT
Announcements: Augusta 70.3 Ironman, and Chattanooga Ironman this weekend. Holiday runs are open and ready for you to sign up
Devo:
New Day
Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7 )
When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day. It’s a simple reminder that each day has the potential for so much beauty. Today is a new, glorious day! Take the chance to create beautiful things on this new day.
Moleskin: As of Tuesday night we didn’t have a Q lined up for this morning. YHC put a post out about needing someone to sign up and Mad Dog quickly responded that he could throw something together. Boo ya!! Freed to Leed. My man must have been thinking of this one for a long time. Within a couple hours he had sent me his plan and was ready to execute. Simple in explanation but the suck on this one was real. Mumble chatter was heavy as usual at Bedrock but our guy Mad Dog rolled with the punches. Great work my dude and I look forward to your next one!!
Fitness. Fellowship. Faith.