Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
Weather : Cold and 38 degrees
numberama: 9
warm up:
Side straddle hops
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
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.
Conditions: 34 and clear
FNGs: none:
Warm Up:
The Thang:
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.
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.
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: 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.
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.
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.
Weather: 38 degrees
warm up: waiting fir 5 AM start
many routes were run. Most were solo. All miles were finish
numberama : 7
cot: the standard was held