Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Nothing like a 2 mile mosey to get rid of mumble chatter

  • When: 20200310
  • QIC: Sakrete
  • The PAX: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, 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: middle 50’s clear.  Perfect for some running

FNGs: Not today.  They are out there it is just up to us to go find them

COP:  Briefed PAX in pre blast that there would be limited time for stretching.  Perform OYO.  YHC gave instructions right at 0500.  Time to move.

The Thang:

Split into 2 teams of 4 and 1 team of 5.  Mosey from flag and go to top parking lot and around then turn right after the entrance and head out toward the scoreboard and around and back out to main road then back to flag.  Roughly a mile.  During each loop each team must complete 25 burpees, and 50 of the following:  SSH, WWI Sit up, Merkins.  Rinse and Repeat until time.  *if you get back to flag and don’t have time to complete another loop, go find the 6 and finish together.

Mary: PAX led WW1 situps.  Each Pax calls 5 WWI situps on Q.  Total of 65 done on Q.

Numberama: 13

Namerama: Chum, Waldo, Easy In, Mayhem, Mad Dog, Stalker (R), Snooki, High Stick, Robin Wood, Fish and Chips, Cheetah, Defib, Sakrete

Pledge and COT:  ALWAYS LOUD AND PROUD 

Announcements: Easter convergence April 11 @ Faultline.  0700 start time with breakfast to follow.  There will be a non Easter focused BC held @ The Ditch that morning if you choose.  Rotating Saturday BCs.  This Saturday is our Saturday.  0600 start time.  Waldo to Q.

Devo:

Are Trustworthy

The instructions of the LORD are perfect, reviving the soul. The decrees of the LORD are trustworthy, making wise the simple. (NLT) ( Psalm 19:7 )

 

Do you have an important decision to make that impacts your future?  God has a perfect plan for your future, one that is in your best interest.  Invite God to be part of your decision through prayer.  Then look to the Word of God for guidance and principles to follow.  He will guide your thoughts and show you wise truths to aid you in the decision.  Finally, seek the advice of wise, respectable counsel from other believers.

Moleskin:   YHC had to get some training in for Peytons Wild and Wacky and the P200.  I don’t love running alone so I made my friends run with me.  Mumble chatter started hot but quickly subsided when we began.  As we were doing the PAX led WW1 situps, Stalker asked, Sakrete did you actually do the math on 13 x 5.  I did.  Its 65.  Thanks for coming out and taking a few laps around the park with me.

Rinse and Repeat

  • When: 20200312
  • QIC: Mad Dog
  • The PAX: Easy In, Fish N Chips, Waldo, Dri Prime, Robin Wood, Mayhem, Dick Cheney (FNG), Caddyshack (FNG)


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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: 60 degrees & dry

FNGs: Dick Cheney (Austin Clark) & Caddyshack (Jackson Reed)

COP: TTT x10 IC; LBAC forward x10 IC; LBAC backward x10 IC; SSH x10 IC

The Thang:
-Grab a block & gather at the entrance to the dirt parking lot
-20 Curls 20 Tri Ext 20 block squats 20 block press 20 wwI sit ups
-Run around the dirt parking lot, jog to first light pole, sprint to second light pole, walk to third light pole, repeat pattern around lot
-Rinse and repeat
-20 bent over rows 20 OHP 20 block squats 20 block press 20 LBC IC
-Run around the dirt parking lot, jog to first light pole, sprint to second light pole, jog to third light pole repeat pattern around lot
-Rinse and repeat
-20 Curls 20 Tri Ext 20 block squats 20 block press 20 LBC IC
-Run around the dirt parking lot, jog to first light pole, sprint to second light pole, walk to third light pole, repeat pattern around lot
-Rinse and repeat
-All total 6 rounds
-Stow blocks

Mary: LBC 50x IC

Numberama: 9

Namerama: Easy In, Fish N Chips, Waldo, Dri Prime, Robin Wood, Mayhem, Dick Cheney (FNG), Caddyshack (FNG), Mad Dog

Pledge and COT

Announcements: Rotating Saturday workouts will be hosted by Bedrock this week.  0600.

Devo: This keeps being front and center in my thoughts and prayer time lately. Remove distractions, be intentional with our spouses and kids and God. Be aware and mindful of those around us and struggles they may be experiencing that we are unaware of. Be a light to those around us.

Moleskin: 

February Running Challenge meets Dora

  • When: 20200227
  • QIC: Sakrete
  • The PAX: Chum, Mayhem, Easy In, Defib, Waldo, Robin Wood, AC/DC, Gypsy


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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: Cold but finally no rain

FNGs: none today

COP:  Ground touches ( legs straight bend down and touch ground and hold for 10 seconds)- 3 sets 2 times, 10 LBAC forward IC, 10 LBAC reverse IC, 10 overhead claps IC, 10 moroccan night clubs IC, 10 TTT IC

The Thang:

JOG 30 SECONDS; SPRINT 30 SECONDS; WALK 30 SECONDS. RINSE AND REPEAT AROUND ENTIRE PARK (JUST OVER A MILE). Once completing find the six and finish together.

Grab a block and partner up.

Dora.  100 curls.  Partner 1 does curls while Partner 2 runs down to the light pole and back.  Flapjack.  Once finishing the 100 you and partner run around the gravel parking lot

200 Tri Cep Extension.  Partner 1 does tri cep extensions while partner 2 runs down to the light pole and back.  Flap jack.  Once finishing the 200 you and partner ‘Bernie Sanders’ to fire hydrant and back.

150 squats.  Partner 1 does squats while partner 2 jail breaks about half way down to pole on right side and back.

Stow blocks

Mary: None today.

Numberama: 9

Namerama: Mayhem, Chum, Easy In, Defib, Waldo, Robin Wood, ACDC, Gypsy, Sakrete

Pledge and COT We did it

Announcements: 2nd F lunch at Taste of Tokyo tomorrow at 11a.  P200 coming up.  Come support your brothers if you can.  Political rallies this weekend – stay safe and take care of those around you.

Devo: On Sunday we took my son to the Stingrays game with Wreck It Ralph and his family.  My 2.0 and his 2.o were playing when the National Anthem came on.  They stopped playing took their hats off and stood there quietly while it was playing.  We did not ask them but they saw us doing and more or less copied us.  Kids are sponges.  While this was a proud moment, they are also picking up the bad things we do.  The goal is to raise them to be productive members of society.  Don’t screw this up.  You literally can’t afford to.

Moleskin:   Always a good time @ the CC.  Mumble chatter was high but if you get everyone breathing heavy it settles quickly.  Thanks Floppy for putting out the February challenge.

Cornhole in the dark

  • When: 20191001
  • QIC: Wreck-It Ralph
  • The PAX: Mad Dog, Manana, Fish 'n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, yo Adrian, Prius, Clancy, 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: Muggier than expected, 75.

FNGs: None

COP:  LBAC IC Fx13, Rx12, TTT IC x5

The Thang:

Grab blocks, form up in 2 columns at the yield sign.

Usain Bolt- down to the No Parking sign and back, then farmer’s carry blocks around traffic circle. Stand at the chalk line, and toss (1) cornhole bag onto the tic tac toe board.

Rinse and repeat until all bags or thrown, or a winner is declared.

Losing team does (10) 8-Count Body Builders.

 

Fun was had by all.

Mary: Stow Blocks

Numberama: 16

Namerama: Mad Dog, Manana, Fish ‘n Chips, AC/DC, Snooki, Robin Wood, Sakrete, Easy In, Waldo, Chum, Mayhem, Yo Adrian (R), Prius (R), Clancy, Defib, Wreck-It Ralph

Pledge and COT

Announcements: Liquefaction- Saturday 1800 (not 0600), Dog & Duck. Sakrete has the Q. Come celebrate some of the huge achievements of your brothers and make some bad decisions of our own.  9/11 Heroes run- moved to 11/17 1400. Great race, great cause.

Devo: Don’t be a dick.

Moleskin: It was good to be back in the gloom after completing my HTL. I missed you jackasses, and the mumble chatter was on fire.

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.

August Running of The Cardiac

  • When: 20190822
  • QIC: Sakrete
  • The PAX: Waldo, Robin Wood, Dri Prime, Swinger, Rizzo, Easy In, Mayhem


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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: 76 degrees and humid as all get out

FNGs: None today

COP:  10 LBAC Forward IC, 10 LBAC reverse IC, 10 TTT Low and slow to stretch out the hamstring IC, 10 Hillbillies IC

The Thang:

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:

Dri Prime- 9

Rizzo- 12 or 13

Mayhem- 10

Waldo-9

Robin Wood- 4

Easy In- 10

Swinger- 10

Sakrete- 9

Mary: Ain’t nobody in the world got time for no Mary on Cardiac day

Numberama: 8

Namerama: Waldo, Robin Wood, Dri Prime, Swinger, Rizzo, Easy In, Mayhem, Sakrete

Pledge and COT YES SIR INDEED 

Announcements: Labor Day Convergence @ Magnirock 0700, September 9th 630 Fleet Feet Summerville.  5k benefiting Underhand

Devo:

Restore

He renews my strength. He guides me along right paths, bringing honor to his name. (NLT) ( Psalms 23:3 )

 

We tend to become sad or frustrated when we receive bad news. Always remember that God wants us to appreciate life even when we’re going through tough situations. Next time you’re in one of those situations, whether a family member is sick, you’re out of work, or things just aren’t falling into place, remember that God has a bigger plan for you.

Moleskin:   Mumble Chatter was low this morning.  It was humid and just plain hot.  However, we did find out that Rizzo is a monster.  The dude says he did 11 rounds.  He is not telling the truth.  He did either 12 or 13.  I know he was more than 2 ahead of me.  We also found out that Dri Prime apologizes to Rizzo when the AC temp gets adjusted because he is afraid of him (they are roomates).   It’s understandable.  Great work Rizzo.  Good push by everyone there this morning.  It wasn’t easy.

The CC Brings the MOST MUMBLE CHATTER EVER

  • When: 20190815
  • QIC: Sakrete
  • The PAX: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, 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: Mid 70’s and HUMID

SCS: Flanders, Sugar Mountain, Double Trouble, and Splinter 

FNGs: Had one on the preblast but the guy bringing him didn’t show up either (It was Dri Prime) .  Maybe soon.

COP:  YHC warned the PAX in pre blast and at arrival there would be none.  Ready to move at 0500

The Thang:

Lunge Walk to the light pole on right hand side

Sumo Squat to next speed limit sign on right hand side.

Jail Break to fire hydrant

Bernie Sanders to beginning of bridge

Jail Break across bridge

Form up in 2 columns and mosey to the top parking lot.

TOP PARKING LOT IS DIVIDED INTO 2 SECTIONS.  PARKING LOT WILL BE BROKE INTO 5 STATIONS.  FOR REMAINDER OF BACK BLAST THEY WILL BE KNOWN SIMPLY AS ST1, ST2, ETC.  STATION 1 IS FACING THE FIRE STATION ON THE LEFT SIDE OF THE PARKING AND END NEAREST THE WOODS.  STATION 2 IS THE CROSS WALK IN MIDDLE OF PARKING LOT.  STATION 3 END OF PARKING LOT NEAREST FIRES STATION.  STATION 4 IS FACING AWAY FROM FIRE STATION AND CROSS WALK IN MIDDLE OF PARKING LOT. STATION 5 IS END OF PARKING LOT NEAREST WOODS FACING AWAY FROM FIRE STATION.  IF YOU AREN’T FOLLOWING COME OUT TO BEDROCK ONE MORNING AND I’LL SHOW YOU

ST1- 10 Merkins on Q.  Jailbreak to ST2.

ST2- 10 Merkins on Q, 10 Squats on Q. Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  Mosey to opposite side of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q, 10 Squats on Q. 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  Jailbreak to ST5.

ST5-10 Merkins on Q, 10 Squats on Q.  10 WWI Stiups on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO.  Mosey to and around circle with baseballs at entrance and back to ST1.

ST1- 10 Merkins on Q, 10 Squats, on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. Jailbreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q. 10 Bobby Hurley’s OYO. 10 LBCs on Q. 10 hand Release merkins on Q.  Jailbreak to ST3.

ST3- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q.  10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand release Merkins on Q, 10 calf raises on Q.  Mosey to opposite of parking and Jailbreak to ST4.

ST4- 10 Merkins on Q. 10 Squats on Q, 10 WWI Situps on Q. 10 Carolina Dry Docks on Q.  10 Bobby Hurley’s OYO, 10 LBCs on Q, 10 Hand Release Merkins on Q, 10 calf raises on Q, 10 heel touches IC

Partner up.  Next stop is the flag.  Slow man sets the pace.  Stay with your partner.  When YHC returned to flag gathered the masses and head back out to the get the 6.

Mary: 1 minute and a half plank.  If plank is broken take a jog around the circle.

Numberama: 16

Namerama: Easy In, Fish N chips, Rabbit Ears, High Stick, Sugar Mountain, Waldo, Grits (R), Make It Harder, Robin Wood, Benefits, Mayhem, Splinter, Flanders, Wreck It Ralph, Double Trouble, Sakrete

Pledge and COT We did that.  As usual.  The Standard is the standard 

Announcements: Labor Day Convergence @ Magnirock 0700

Devo:

Beware Of Envy

Don’t envy sinners, but always continue to fear the LORD . (NLT) ( Proverbs 23:17  )

 

Our culture shouts that bigger is better! Envy almost feels normal in the climate we live in, it can be hard to even notice how it hurts our hearts.  God warns us to be careful not to envy but trust that God has placed you in your own life with your specific set of resources to tell a perfectly unique story that only you can tell.

Moleskin:   The mumble chatter at Bedrock is always a step higher than anyone else.  Always.  Fish N Chips doesn’t check FB and was talking at the onset so he had no idea that @ there was no warm up.  He decided to express his concern. About mid way through the lunge walks I knew it was going to be a different animal controlling the mumble chatter today.  Rabbit Ears came back to join us today.  The EH worked on him.  Keep EHing your friends.  Robin Wood is really fast during sprints.  Like really fast.  Grits is also fast.  Fish N Chips is also fast.  YHC apple watch showed 722 calories burned and DT informed me that his said over one and a half miles of movement.   The mumble chatter saw a SIGNIFICANT loss during the station work.  Somehow DT managed to still talk A LOT even after “being smoked 15 minutes in”.

Total Number of reps from this AM: 90 merkins, 80 squats, 70 WWI situps, 60 Carolina Dry docks, 50 Bobby Hurleys, 40 LBCs, 30 hand release merkins, 20 calf raises, 10 heel touches and a mile and a half of movement.    This was test run number 3 of this workout.  It will appear again soon.  Until the next one.  Sakrete Out.

Bedrock 8/13/19: Bedpan don’t come back

  • When: 20190813
  • QIC: Bedpan
  • The PAX: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In


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Intro: Sakrete quickly signed up to Q the first day of August @ The Ditch. We didn’t have a Q listed for that day and he stepped up. Unfortunately I couldn’t make it to that particular Q because my car wouldn’t start. I wanted to give back to Bedrock what Sakrete gave to the Ditch…a beatdown. It was time for Bedpan to bring the heat.

Conditions: low 70s

Shortcake Special (Before the BC): Swinger, Wreck It Ralph

Ruckers: Wreck It Ralph

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
TTT x15 IC

LBAC Fwd/back x10 IC

OHC x10 IC

Sun God’s x10 IC

SSH x20 IC

completed 1 round of Sally: listen to the entire song, (bring Sally up [stand up], bring Sally down [hold squat position]).

grab a block and a partner

The Thang:
Farmer Carry Partner Dora – complete exercises together while one partner is farmer carrying two blocks and the other is doing the exercise. Swap roles when farmer carrier gets back.

exercises were: 100 Diamond Merkans OYO w/partner single count, 200 Freddy Mercury’s OYO w/partner IC, 300 Mountain Climbers OYO w/partner IC.

stow blocks

6 Minutes of Mary:
South American Hammer x20 IC, Box Cutters x15 IC

recover recover

Numberama:
14

Namearama: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In

Announcements:
Q school @ the Den 5:45am 8/16 this Friday. Men’s Hike in October. Labor Day Convergence aka Magnirock coming up. Thoughts and prayers for Wilson’s family.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Major Dad

discussed why we prayed for Isaiah a week ago. Some of us come into this world with the world completely against us. Possibly with no parents, family, resources, etc. Pray for those children that have the odds completely stacked against them. They didn’t ask for such a hard life.

Moleskin:
YHC brought the heat like he said he would. Truly enjoyed it. Mumble chatter was great this morning. Fish N Chips made sure I wasn’t welcome back @ Bedrock 🙂

Another Whistleblower Complaint

  • When: 20190801
  • QIC: Pretzel
  • The PAX: Fish & Chips, Swinger, Gypsy, Robin Wood, High Stick, Yo Adrian, Defib, Mayhem, EZ-In, Wreck-it Ralph, Pretzel


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Ah, the whistle. How the PAX love YHC’s whistle. After twice bailing on a Bedrock Q I felt the whistle was a good mea culpa to make nice with the Bedrock faithful. I’m pretty sure they loved it. They didn’t say it in so many words, but I could feel the love for the whistle.

Conditions: Low 70s, clear.

There were many creative and explicit suggested ideas for silencing the whistle. This was not one of them.

COP

  • SSH x2
  • Mtn Climbers x20
  • TTT x10
  • Imperial Walker x10
  • LBACs x10 fwd/back
  • Merkins x9
  • WWII situps x11
  • Squats x13

The Thang

Partner up and head for a mosey to the ballfield. Here’s where I divulged the purpose of the whistle: Whenever the whistle blows, stop what you’re doing and execute 5 burpees.

Whistle blows on the way to the ballfield: 1 or 2

Once at the ballfield, partner pairs execute Speed Dora: 50 Macktar N’Djaye, 100 Freddie Mercury, 150 lunges. Partner 1 exercises while partner 2 bear crawls to far line and back. Flapjack until completion. Whistle blows during Speed Dora: 4-5

Mosey to the far end of the parking lot, stopping at the wall near the entrance for 10 Decline Merkins. Whistle blows: 1

At the far end of the lot, PAX lined up and raced around the parking island and back to the starting point, lining up in the order of finish. Then the PAX lined up and raced again, reversing the order so that the last to finish goes first, and each PAX follows in three-second increments. The goal is to catch the man in front of you without being caught by the man behind you. Whistle blows: 0

Return to flag. Whistle blows en route to flag: 2

Mary until the 6 is in (LBCs).

Count-a-rama / Name-a-rama / Pledge / COT / BOM / Devo (Balance)

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.