Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Block Party… sort of

  • When: 20210114
  • QIC: Schrute
  • The PAX: Space Cowboy Splinter Peg Microwave Cannoli Milton Hospice Flo


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Weather : Cold and 38 degrees

numberama: 9

warm up:

Side straddle hops

Through tunnel
Imperial walkers
Don Quixote
Overhead t claps
Little baby arm circles and reverse
Mountain climbers
Bear crawl parking lot lines to end
the Thang:
Jog to block pile
One block with blocks overhead and mosey to corner of Doty park
Max set merkins while two run the block and back
Mosey to corner with block overhead of Doty park
Max set Squats with blocks
Two other run the block and  back
Mosey to corner with block overhead
Max set Damits
Repeat
Max set Repeat forward lunges
And no Mary time expired
note to self the run around the block of Doty Park is a lot farther than thought

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


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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: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

DJ Easy In’s Burnout Workout

  • When: 20210112
  • QIC: Waldo (Easy In as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (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: Cool and a bit breezy

FNGs: Shooter McGavin (Bill Jarboe)

COP: TTT x10 IC; SSH x27 IC; Mountain Climbers x18 IC; LBAC forward, Overhead Claps, LBAC backward (all while Easy In tells us about the workout); Runners Stretch

The Thang:
-Already had blocks at the start of the workout, gather (w/ block) at the entrance to the dirt parking lot.
-Slow mosey around the dirt parking lot
-Easy In would call out an exercise and the pax would do as many reps until they burnout.  First pax to fall out has to do 5 burpees.  Every other pax would do 3 burpees once they reached failure (except for the last remaining pax, he would not have to do burpees). After failure, hold plank or join back in until last man is standing.  Everyone then moseys around the parking lot and the next exercise is called.
-The exercises included tricep extensions, block press, Lt. Dan’s, Curls for the Girls, Overhead Press, Calf Raise w/ Block, Lawn Mowers, LBCs.
-During these exercises, Easy In would be playing songs that came from movies.  The first pax to identify the movie that the song came from would then have to hand out 10 burpees to the pax of their choice (but cannot choose a pax that had already been chosen to the do the burpees before)
-Stow Blocks

Mary:

Numberama: 12

Namerama: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG), Easy In, Waldo

Pledge and COT

Announcements: Still need Qs for the rest of January

Devo: Bedrock mantra…DBAD

Moleskin: Easy In had done his first co-Q several months ago, so it was time to get him back out to lead the crew so he could attain full Q status.  This was a fun, inventive workout that allowed for a lot of good mumble chatter.  The competition aspect was fun as well, even if we knew that Defib would win every round.  Welcome to FNG Shooter McGavin.

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


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Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

Mary: we barely had time for a 1 exercise.

Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!

Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.

If 2020 was a workout

  • When: 20201231
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, 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: Upper 50s…stayed dry until a downpour during the prayer/devo.

FNGs: None

COP: SSH x5 IC; TTT x5 IC

The Thang:
-Grab a block and meet back at the flag.
-Curls x20 on Q; OH Press x20 on Q; Tricep Extensions x20 on Q; Lawnmower w/ Right Hand x20 on Q; Lawnmower w/ Left Hand x20 on Q; Block Press x20 on Q.
-Repeat the above exercises, but reduce the reps by 1 each time after going through a set.  Do this for 20 minutes.
-Stow Blocks and meet at the entrance to the circle.
-Squats x20 OYO; Run to the no parking sign and back.
-Repeat the above, but reduce the reps of squats by 1 each time.  Do this for 20 minutes.

Mary: Ran out of time

Numberama: 8

Namerama: Splinter, Easy In, Fish n Chips, Snips, The Colonel, Swinger, Defib, Waldo

Pledge and COT

Announcements: Anniversary convergence & party on Jan. 9.

Devo: 2020 may have been a rough year, but recognize the positive things that happened in your life as well.

Moleskin: I wanted to make a workout that incorporated 2020 somehow, so decided on a split workout…20 minutes of upper body work, and 20 minutes of cardio/legs.  And being New Year’s Eve, I also added a countdown of sorts to the number of reps we did.  The chatter/conversation was good as always, and I feel like we closed the year at Bedrock with a solid beatdown.

Sugar Mountain’s Christmas Party Tour

  • When: 20201208
  • QIC: Sugar Mountain
  • The PAX: Chowda Easy In Snips Waldo Pretzel City Slicker Prius Mayhem Chum Fish and Chips Splinter Sakrete Defib


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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

How many Sumo Squats are too many?

  • When: 20201222
  • QIC: Waldo
  • The PAX: Splinter, Easy In, Fish n Chips, Snips


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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-40s and clear…perfect workout weather

FNGs: None

COP: SSH x30 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC Forward x12 IC; LBAC Backward x12 IC; Run around dirt parking lot.

The Thang:
-Grab a block and meet back at the flag.
-Curls x5 OYO; OH Press x5 OYO; Block Press x5 OYO; Sumo Squat around the circle; Run to the no-parking sign and back.
-Repeat the above, adding a rep to the first three exercises each time….kept doing this until a little after 5:30
-Lawnmowers Right Hand x15 on Q
-Lawnmowers Left Hand x15 on Q
-Bentover Row x15 on Q
-Calf Raise x40 on Q
-Squat w/ the Block x15 on Q
-Lawnmowers Right Hand x15 on Q
-Lawnmowers Left Hand x15 on Q
-Stow Blocks

Mary:
-Ray Charles x50 IC; LBCs x50 IC

Numberama: 5

Namerama: Splinter, Easy In, Fish n Chips, Snips, Waldo

Pledge and COT

Announcements: Fault Line has this week’s Saturday workout. Anniversary convergence & party on Jan. 9. Fish N Chips is collecting clothing to donate. Stalker put out a message to the pax to be willing to open up our homes to brothers in need…and if you are a brother in need, be willing to accept the hospitality of another brother.

Devo: Be aware that not all of the men in need may speak out.  Check on each other and keep the lines of communication open.

Moleskin: I didn’t really have much of a plan when I took the Q…for some reason, I always forget that doing things like sumo squats or lunge walks around the circle take much longer than I expect.  But hopefully it was a good leg workout, with a little upper body work thrown in there for good measure.

2020’s Last Cardiac

  • When: 20201217
  • QIC: Waldo
  • The PAX: Splinter, Fish N Chips, High Stick, Sakrete, Snips, Defib, Easy In, Sugar Mountain


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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 luckily clear

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC; LBAC backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 9

Namerama: Splinter, Fish N Chips, High Stick, Sakrete, Snips, Defib, Easy In, Sugar Mountain, Waldo

Pledge and COT

Announcements: Saturday workout this week is at the Jones.  Anniversary Convergence/Party on Jan. 9.  Fish N Chips is collecting clothing for donation.

Devo:  Gave the Bedrock mantra…DBAD

Moleskin: Sugar Mountain and Snips were newcomers to the Cardiac today, and they got to experience all of the fun that Bedrock’s monthly fitness test provides.  Great 2nd F as always, and it’s a good workout if you push yourself.  I believe Splinter led the pack today w/ 14 rounds completed.  Great job, everyone.

WHY IS DEFIB SO FAST??

  • When: 20201215
  • QIC: Sakrete
  • The PAX: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo


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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 cool 41 degrees at kick off

FNGs: None today

COP:  10 TTT IC,  Flamingo with left leg planted (Pax count off), Flamingo with right leg planted (Pax count off), LBAC forward x 20 IC, LBAC reverse x 20 IC.  Mosey to the bridge and Bernie Sanders Run across bridge and Mosey back to flag.

The Thang:

Calf Raises OYO  (When YHC called your birthday month run around the gravel parking lot.  Goal is to catch the man in front of you while trying to not get caught by the guy behind you).  If you were passed 3 burpees OYO.

Grab a block and gather at entrance to the gravel lot.

20 curls for the girls on Q.  Run to the light pole on the right side.

15 Squat on Q.  Run back to blocks @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extension on Q.  Run to the light pole on the right side.

15 Squats on Q.  15 WW1 situps on Q.  Run back to block @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extensions on Q.  20 Chest presses (on your six).  Run to the light pole on the right side

20 Squats on Q.  15 WW1 situps on Q.  15 Lt. Dan OYO.

Indian Run to entrance to the park where the baseballs are.

15 dips on Q.  Run out to the gate and back.

15 dips on Q.  15 Step Ups OYO.  Run out to the gate and back.

Mosey to the wiffle ball field via wooden bridge.  Gather at home plate.  20 merkins OYO.  Jailbreak around the bases.  20 merkins OYO.  Mosey back to the blocks via path on opposite side of Wiffle ball field from where you entered.  Once back at the blocks Stow and meet back @ flag.

Mary: Thundestruck Plank-merkins (Play Thunderstruck by AC/DC.  Hold plank.  When they say thunder in the song execute a merkin.  If you break plank run down to the light pole and back.  Rinse and Repeat)

Numberama: 14

Namerama: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo, Sakrete

Pledge and COT

Announcements: Raised over $550 for Operation Sweet Tooth at the Christmas drop in last week.  Good on you men.

The Guild tomorrow morning at the big gazebo in the park.  0500.

January 9th anniversary convergence @ 0700 @ Faultline.  Anniversary party @ green barn @ Carnes Cross Roads that evening

Devo: To Pray For
And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groaning’s that cannot be expressed in words. (NLT) ( Romans 8:26 )

Don’t know how to pray or unsure of what to say? Don’t worry, just spend time with God and count on the Holy Spirit to pray on your behalf. Talking with God is an important part of a growing spiritual life. Do you forget to pray regularly? Share your thoughts with God while you do a daily habit such as brushing your teeth. This will help jump start your prayer life. Or write down your prayers in a journal to detail out your thoughts

Moleskin:  It is Defib’s birthday.  Defib is very fast.  Dri Prime requested Thunderstruck as we were walking up to the flag to begin BC.  I am not one to disappoint a fan.  I made it work.  M&M and High Stick shared with me they thought I was a mother….. nevermind you get the point.   

It’s just after 9am and my legs already feel like that baby giraffe learning to walk.  Ain’t gonna be a good day.