Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Mad Dog Co-Q

  • When: 20190926
  • QIC: Sakrete w/ Mad Dog as Co-Q
  • The PAX: Manana, Gypsy, Stalker (R), Waldo, Easy In, Mayhem, Chum, Yo Adrian (R), Prius (R), The Colonel (R), 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 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!!

ARM DAY AT THE CC

  • When: 20190924
  • QIC: Sakrete
  • The PAX: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, 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: Mid 60’s.  Fall is nearby just not here yet.

FNGs: None today.

COP:  15 TTT IC, *leave arms up until told to drop* 15 LBAC forward and Reverse IC, 15 T Claps IC, 15 morracan night clubs IC

The Thang:

Grab a block and head toward the first area of the park where there are lights.  Just across the bridge heading towards the entrance. Circle Up.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q.

Mosey/Burpee::  Run to top parking lot by fire station.  Once there execute 10 burpees and run around the parking lot and head back to blocks.  Execute 10 burpees.

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 Chest presses on Q

Mosey to top parking lot.  Lunge walk to cross walk splitting parking lot.  Jail break to opposite end.  Bear crawl to other side.  Lunge walk to cross walk.  Jail break to end and mosey back to blocks

25 Tri Cep Extension on Q

25 Curls for girls on Q

25 chest presses on Q

Shoulder blocks

Head back toward flag making 3 stops on the way to do 10 burpees each stop.

Stow blocks.

Mary: No mary today

Numberama: 16

Namerama: Chowdah, Manana, Waldo, Mad Dog, Marvel, ACDC, Loose Nuts, Robin Wood, Snooki, Yo Adrian (R), Prius (R), Easy In, Mayhem, Fish N Chips, Defib, Sakrete

Pledge and COT

Announcements: Augusta Half Ironman this weekend.  Chattanooga Ironman this weekend.  Reach out to your brothers doing these events and let them know you are thinking about them

Devo:

Carefree

Give all your worries and cares to God, for he cares about you. (NLT) ( 1 Peter 5:7  )

 

Are you allowing lies to define who you are? Do you live each day believing the lie that you are unloved, unworthy or unforgiven? God invites us to cast these lies, cares, weights aside! God desires us to live life carefree. To live our days secure in the knowledge that we are His loved ones.

Moleskin:   Had to adapt on the fly this morning.  Had a completely different idea on tap and had computer issues the night before that hindered it.  Back up and punt.  Defib joked that when I back up and punt I just come up with the same exercises over and over so I can remember them.  I mean maybe he’s not wrong.  In total we did 50 burpees, 150 tri cep extension, 150 curls, and 150 chest presses.  Great work and thanks for the opportunity to lead.

So Much Mumble Chatter

  • When: 20190730
  • QIC: Waldo
  • The PAX: Prius (Respect), Fish and Chips, Easy In, High Stick, Sugar Mountain, Robin Wood, Swinger, Sakrete, Wreck-It Ralph, Benefits, Splinter, Chum, Flanders, Double Trouble


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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: Pretty comfortable for a late July morning.  Still humid, but in the low 70s.

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x12 IC).

The Thang:
Mosey to the small wall at the front of the park:
-Derkins x10 on Q
-Step-ups x10 each leg OYO

Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO

Mosey to the wiffle ball field:
-Divided Pax into 4 groups, each starting at a different station.
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Merkins.
-Station 4 was 4-count Flutter Kicks.
-Do 5 reps of each exercise, moving from station to station using the movements below.  After each rotation, add an additional rep to each exercise.
-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.
-Most Pax were at 8 reps when moved us on to the next item on the agenda.
-Lined up on one of the base lines and sprinted to the other baseline and back before moseying back toward the flag.

On the way back to the flag, did a jailbreak from the last lightpost to the flag.

Mary: LBCs x51 IC; Heel Touches x30 IC

Numberama: 15

Namerama: Prius (Respect), Fish and Chips, Easy In, High Stick, Sugar Mountain, Robin Wood, Swinger, Sakrete, Wreck-It Ralph, Benefits, Splinter, Chum, Flanders, Double Trouble, Waldo

Pledge and COT

Announcements: Possible Labor Day convergence at Bedrock.  Stay tuned for details

Devo: I used a picture of George Jefferson in my pre-blast and had the workout slightly based on the ‘Movin’ on Up’ theme song (step ups were an interpretation of literally moving up, and I moved up the number of reps for each round of the exercises at the wiffle ball field).  But ‘Movin’ on Up’ can mean many different things, and not just about moving to a nicer place in a nicer neighborhood like was done on the TV show.  It should be a mantra used to improve yourself little by little in all aspects of your life, whether it is with your family, your job, or your fitness.

Moleskin: Bedrock typically has quite a bit of mumble chatter, and today, the chatter seemed even more noticeable than on a typical morning.  Normally it doesn’t bother me too much when I’m Qing, but one of my 2.0s has woken up in the middle of the last two evenings due to a stomach bug, so I was working on very limited sleep….therefore the mumble chatter was more annoying to me than it usually is.  But I still feel like I gave the Pax an decent workout, and I’ll hopefully be in a mood to play along with the chatter next time I Q.

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

HAPPY 4TH BIRTHDAY BEDROCK

  • When: 20190711
  • QIC: Sakrete
  • The PAX: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R)


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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: A warm 75 degrees with 95% humidity.  Thunder and lightning ceased prior to 0500.

FNGs: None today.  Disclaimer given.

COP:  No time today.  Stretch before you come.  Was outlined in preblast.

The Thang:

10 BURPEES OYO

10 MERKINS ON Q

10 SQUATS ON Q

10 LBAC ON Q

*Repeat 3 times for a total of 40 reps.*

Get in a team of 3.  Run over to wiffle ball field.  Stay with your team.  If a member of your team is slow then whole team needs to be slow.

Once at the ball field. Line up on one of the bases.

10 Bobby Hurley; 10 Carolina Dry Docks; 10 Monkey Humpers; 10 WW1 SITUPS ALL ON Q

Jailbreak one base (simulate a single)

Repeat exercises.  Jail break a double.

Repeat exercises.  Jail break a triple.

Repeat exercises.  Easy home run trot.

40 total reps.

Team up and mosey to the scoreboard behind the ball field.

10 pull ups on Q; 10 hand release merkins on Q; 10 calf raises on Q; 10 flutter kicks IC

Team back up and run to the palm trees.  Bear crawl 2 palm trees.  Lunge walk 2 palm trees.  Crab walk 2 palm trees.  Rinse and repeat until end of the trees.

Team back up and get back to the light pole before the flag.  Get in rows.  Jail break through the flag.  don’t let up until you get there.

Mary: Pickle pounders happy birthday to all the current and former AO Qs.

Numberama: 26

Namerama: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R), Sakrete

Pledge and COT

Announcements: None today.  Slow time of year.

Devo:

Complete Honesty

Yes, what joy for those whose record the LORD has cleared of guilt, whose lives are lived in complete honesty! (NLT) ( Psalm 32:2 )

 

How is it possible for God to clear us of guilt if we aren’t honest about our guiltiness? Many times we hide our sins from ourselves by failing to recognize them or we hide them from others when we aren’t transparent. This verse tells us we can find joy in our honesty and God will clear us of our brokenness. Please don’t use this to condemn yourself of guilt. Instead, use it to positively embrace transparency in your life. Work towards transparency by sharing your struggles with others. They in turn will see Jesus is your strength.

Moleskin:   Today Bedrock celebrated its 4 birthday.  Actual birthday is 7-14.  The PAX showed up and showed out today.  YHC had been sitting on this Q for a while.  Glad to be given the opportunity to execute it. Thanks for letting me lead gentleman.  Fish N Chips and Chum tried hard to steer the Q off the plan but YHC had the Q juice flowing heavy this morning.  T Claps to Gypsy, City Slicker, Splinter, Double Trouble, Swinger, and Show Me for getting in a little SCS action.  We also had 2 spectators from the IR today.  Major Dad and Hospice enjoyed a nice leisurely stroll around the park.  Heal up quick fellas.

Odd Numbers and Howling Monkeys

  • When: 20190620
  • QIC: City Slicker
  • The PAX: Pretzel, Fish N Chips, Waldo, Loose Nuts, Swinger, Robin Wood, Schrute, Splinter, Mayhem, Defib, Easy In, Wreck-it Ralph, Cheetah, Sakrete, Peg (R), Yo Adrian (R), Prius (R)


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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: 75 degrees, slight breeze to start and end the BC with nothing in the middle

FNGs: None, disclaimer given

COP:

  • Thru the Tunnel 10x IC
  • Don Quixote 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC

The Thang:

  • Lineup in 2 lines for an Indian Run around the parking lot to the block pile, grab a block, and head back to the flag.
  • At the flag, complete the following exercises.
    • Curls for the Girls 32x on Q
    • OHP 32x on Q
    • LBC’s without block 32x on Q
    • Chest Press 32x on Q
    • Lawnmowers 16x OYO each side
    • Squats with block 32x on Q
  • Leave blocks and Indian Run to the picnic tables.
    • Step-ups 16x each leg OYO
    • Incline Merkins 16x OYO
    • Decline Merkins 16x OYO
    • Tricep Dips 16x OYO
    • Tricep Dips 16x OYO
    • Decline Merkins 16x OYO
    • Incline Merkins 16x OYO
    • Step-ups 16x each leg OYO
  • Mosey to the front entrance of the park and circle up in the street.
    • Howling Monkeys – Begin Monkey Humpers10x IC (4 count) in a circle. Once first person finishes, next person goes – hold ankles until you are up.
  • Mosey back to the flag.
    • Squats with block 17x on Q
    • Lawnmowers 17x OYO each side
    • Chest Press 17x on Q
    • LBC’s without block 17x on Q
    • OHP 17x on Q
    • Curls for the Girls 17x on Q
  • Stow blocks.

Mary:

  • Flutter Kicks 32x IC
  • American Hammers 17x IC

Numberama: 18

Pledge and COT

Announcements: Beast Week next week – check the FB event for details, F3 Summerville Shirt order closes in 5 days – go order!, July 4th Convergence at The Ditch

Moleskin:  

No one was harmed or sexually molested during the BC. T-Claps to the ruckers and those who doubled down (BJDD). I have to apologize to Sakrete for the multiple sets of odd numbers. It has been a while since YHC Q’ed a BC and it felt great to get the opportunity to lead the fine men of Bedrock. Thanks for having me and I hope I didn’t disappoint!

 

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


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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: 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.

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


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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: 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.

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


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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: 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.

AROUND AND AROUND AND AROUND THE GRAVEL LOT

  • When: 20190326
  • QIC: Sakrete
  • The PAX: Splinter, Easy In, Wreck It Ralph, High Stick, Rabbit Ears, Dri Prime, Defib, Prius (R), Popeye, Tiger, Snooki, Mayhem, Spot Me, Sugar Mountain, Manana, Chilly Willy, Repo, Swinger, Benefits, Padre, Spookie


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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 50’S AND CLEAR DAMP FROM THE OVER NIGHT RAIN

FNGs:  None today.  Disclaimer given anyway.

COP: 10 TTT IC, *leave arms ups until instructed to do put down* 10 LBAC Forward, 10 LBAC Reverse, 10 T Claps, 10 morracan night club all IC

The Thang:

PLANK/MERKIN To thunderstruck by AC/DC.  *Plank position of your choice and every time they say “THUNDER” during the song do a merkin.  When you break plank run down to no parking sign and back and back plank position* Rinse and repeat until song ends.

Grab a block and partner up.  At entrance of gravel lot YHC explained how rest of morning would go.  Partner 1 would farmers carry both blocks one way around the lot while Partner 2 runs the opposite.  When they meet up execute 10 merkins, 10 squats. and 10 LBC.  Swap.  Blocks move in same direction and runners move in same direction entire time.

5:42 Stow blocks

Mary: 10 pickle pounders IC.

Numberama: 22

Namerama: Splinter, Easy In, Wreck It Ralph, High Stick, Rabbit Ears, Dri Prime, Defib, Prius (R), Popeye, Tiger, Snooki, Mayhem, Spot Me, Sugar Mountain, Manana, Chilly Willy, Repo, Swinger, Benefits, Padre, Spookie, Sakrete

Pledge and COT

Announcements: Bridge Run in 2 weeks.

Devo:

Everlasting Joy

The poor will eat and be satisfied. All who seek the LORD will praise him. Their hearts will rejoice with everlasting joy. (NLT) ( Psalm 22:26 )

Are you happy?  How long does your happiness last?  We can eat an endless buffet, stomachs bulging, but in a mere couple of hours we are hungry again.  Isn’t it true with happiness?  We seek out things we think will make us happy like friendships, money, or even recognition, but that type of happiness never lasts.  How can we find this everlasting joy?  It comes through praising God.  Have you been praising God lately?

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YHC also shared a little about the P200 this weekend encouraging all PAX to sign up next year.  One of the most challenging and rewarding things that I have ever accomplished.

Moleskin:  YHC was tired and sore from the P200.  There was a strong possibility of not attending a BC if I didn’t Q.  If you Q you have to be there right?  Mumble chatter was high this morning with Wreck It Ralph complaining non stop about wearing his ruck.  Everything is “ruckable” right?  Some crazy person told me that.  I did this same workout at Faultline on a Saturday.  It was a big hit there and at Bedrock this morning.  This BC does not provide you anywhere to hide.  If you slack off you are literally shooting the middle finger to your partner and making him work harder.  Basically, don’t be a dick.