Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

7-11 Now serving Burpees instead of Slurpees

  • When: 20200714
  • QIC: Hot Spot
  • The PAX: Splinter, Space Cowboy, Milton, Smokey, Peg, Goose, Peaches, Hospice, Fanny Pack, Hot Spot


by Leave a Comment

Conditions: 73, clear skies, and humid as a monkey’s butt!

Count: 10 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 20 Little arm circles – 10 forward/10 rearward – IC

Mosy to Faultline area for 7-11’s

7s – Sidewalk to sidewalk: burpees and burpees

No break

11’s – Sidewalk to sidewalk: merkins and deep squats (air)

Pit stops:

1 lap around horse shoe pits: 20 merkins on Q

1 lap around horse shoe pits: 20 american hammers IC

1 lap around horse shoe pits: 50 lbc on Q

1 lap around horse shoe pits: 40 WWI sit-ups on Q

3 minute running tour of Doty Park

COT: count, namorama, announcements, Pledge of Allegiance, Ball of Man

Devo: Hot Spot

Bedrock Ladder

  • When: 20200709
  • QIC: Wambach
  • The PAX: Fish N Chips, MadDog, Sugar Mountain, Waldo, Gypsy, Sakrete, Swinger, Splinter, Mayhem, Easy In, Wambach


by Leave a Comment

Get a block each and muster near yield sign, forming two columns.

Man-to-the-front with blocks to wiffle ball field. Leave blocks near 1st base (know where you left it, so we don’t share coupons)

Home
Burpees x 5
—
Burpee Broad Jump to 1st
—
1st Base
Burpees x 5
Damn-its x 10
—
Sumo-Squat to 2nd
—
2nd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
—
Sumo-Squat to 3rd
—
3rd Base
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin Jacks x 20 IC
—
Lunge Walk to Home
—
Home
Burpees x5
Damn-its x 10
Overhead Press x 15
Merkin jacks x 20
Curls for the Girls x 25 IC
—
Reverse! Reverse!
—
Return to gravel parking lot, and form two columns for man-to-the-front around parking lot to block pile.
—
Devo
Take care of the vulnerable in your life. If you have parents, grandparents, neighbors, friends, etc, who are at risk for complications from COVID who are taking unnecessary risks, be the leader and try to help them understand. You could be the one they listen to, and it could save their life.

More Than Meets the Eye

  • When: 20200707
  • QIC: Waldo
  • The PAX: Sakrete, Easy In, Wambach, Gypsy, Splinter, Dig Dug (FNG)


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Rainy to start…then just warm/muggy.

FNGs: Dig Dug (James Morris)

COP: SSH x20 IC; TTT x10 IC; SSH x10 IC; Imperial Walkers x10 IC; LBAC forward x12 IC and backward x12 IC; run around dirt parking lot, when done with the lap, get a block and return to the flag.

The Thang:
–Overhead Press x20 IC
–Prisoner Squats x20 IC
–Tricep Extension x15 IC
–Indian Run to the ‘bridge’
–Monkey Humpers x20 IC
–Up-Downs for approximately 2 minutes
–Sumo Squats to the other end of the ‘bridge’

–Plank Jacks x15 IC
–Red Bull Smurf Jacks x10 IC
–Indian Run back to the flag.
–Mountain Climbers x15 IC
–Elevens (chest press at the yield sign, run to the other side of the dirt parking lot entrance, burpees on that end)

Mary: LBCs x51 IC

Numberama: 7

Namerama: Sakrete, Easy In, Wambach, Splinter, Gypsy, Dig Dug, Waldo

Pledge and COT

Announcements: Saturday workout this week is at Bedrock…and we still need a Q.

Devo: F3 is not just about physical transformation, but mental transformation…that’s especially true on rainy mornings when getting out of the bed to get to the gloom is often more difficult than anything in the actual workout itself.

Moleskin: Not sure why, but I wanted to come up with a Transformers themed workout…with the idea being that F3 can transform you both physically and mentally.  Not sure I really was able to connect those dots given my semi-random assortment of exercises I chose, but we got the heart-rates up, and it ended up being a solid workout in pretty crummy weather conditions.  T-Claps for not only bringing out an FNG, but still convincing him to post despite some pretty solid rain leading right up to our start time.  Welcome to FNG, Dig Dug (James Morris).  Great work, fellas.

Chasing the Rabbit @ Bedrock

  • When: 20200702
  • QIC: Sakrete
  • The PAX: Waldo, High Stick, Easy In, Splinter, Grits (R), Dri Prime, Fish N Chips


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low 70’s and clear.  Similar to working out in a sauna

FNGs: Not today

COP:  Briefed PAX in the preblast that we would not spend a lot of time here.  Didn’t want to go directly into jail breaks:

10 Side Straddle Hops IC

10 TTT IC ( Low and slow to stretch out the hamstring)

THE THANG::

Line up beside Yield sign at the circle.

Jailbreak to handicap parking spots and back.  Line up around circle in order of completion.  Waldo was the rabbit here.

Last man finished during Jailbreak goes first.  5 BOBBY HURLEYS and run to the parking lot by the fire station and back to the entrance of the park.  Remaining PAX hold Al Gore until man in front of you begins running.  Goal is to catch the man in front of you but don’t get caught.  Once at the entrance hold plank until 6 is in.  If you got caught during run 10 burpees.  If you passed someone subtract 5 burpees.  If you didn’t get caught or catch anyone no burpees.

Line up on small wall.  Do 10 steps ups on each leg w/ calf raise.  (Lead with left leg right leg follows and do a calf raise- that’s 1).  When finished run down to the scoreboard.  Once arrived plank until 6.  Grits was the rabbit here.

At scoreboard do 20 pullups.  If you can’t do the pull ups do negatives where you go down slow and power back up. Once completed run across the bridge to the wiffle ball field.  Plank until 6  Splinter was the rabbit.

Spread out at the bases and pitchers mound.  Doesn’t remember where you go since we will all do the same thing.  20 Push ups.  20 LBC.  20 squats.  Jail break between bases.   After completing the base closest to the bridge bear crawl to pitchers mound.  After completing at the pitchers mound bear crawl to base closest to the woods furthest from the bridge (sorry its hard to explain which base is which)

Rinse and Repeat until 540

Line up across the wiffle ball field from oldest to youngest.  Youngest guy does 5 bobby hurleys and run out of wiffle ball field and across bridge to the gravel parking lot.  Dri Prime was the rabbit.  Hold plank until 6 is in.

Jog towards flag alternating jogs and jail breaks at every light pole.

Recover Recover

Mary: Not enough time today

Numberama: 8

Namerama: Splinter, Dri Prime, Waldo, High Stick, Grits (R), Easy In, Fish N Chips, Sakrete

Pledge and COT

Announcements: Repo has a run schedule for late August.  Birthday run to raise money for a charity.  Repo I apologize the name escapes me at the moment

Devo::

The Temple
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? (NLT) ( 1 Corinthians 6:19 )

God’s presence is fully found in both the Notre Dame Cathedral and the rural cinderblock church.  Both of these are temple’s built to honor and glorify God.  In the same way, the Holy Spirit is found inside your body.  Your body is beautiful.  It brings glory to God.  Be amazed at the wonder of your body, your eyes, fingers, and even the aches and pains.  It is special.  God created you to be you, in the way you look, your voice, and even your imperfections.  Your body is sacred.  Rest in that thought.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=O0jxIP2kQl

Moleskin:: Picked up this Q at the last minute.  Explanation of what we were doing took some time but we got through it.  Mumble chatter was a little low today but I think that had to do with the ability to breathe in the humidity.  Work was done.  Thanks for the ability to lead

Jingles-less Hill

  • When: 20200702
  • QIC: Milton
  • The PAX: Splinter, Raw Hide, Ice Box, Meltdown


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Sticky

FNGs: Meltdown

COP:

Slaughter Starter: 20 Burpees – OYO

The Thang:

Indian run to Jingles Hill

11’s – Squats at the bottom, merkins at the top

Indian run back

Mary:

Flutter Kicks: 50 – IC

Numberama: 5

Namerama: Milton, Splinter, Ice Box, Meltdown, Rawhide

Pledge and COT

Announcements: Nothing

Devo: Joshua 1:8 – Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.

Mark Twain – “If you tell the truth, you don’t have to remember anything.”

The odds of you being happy and successful increase dramatically if you live your life the right way.

Moleskin:   replace with moleskin

A Mile and 4 Corners

  • When: 20200630
  • QIC: Splinter
  • The PAX: FNC, Easy In, Splinter


by Leave a Comment

The Thang:

TTT x 10

Runner’s Stretch

YWTL (Back Stretch)

SSH x 25 (IC)

1 mile run around the park and then to the Whiffle Ball Field

4 Stations:

1st:

Bobby Hurley’s x 20

Plank Jack x 20

Prisoner Squats x 20

Plank until group is done; then Lt. Dan to next station

 

2nd:

Diamond Merkin x 20

Body Builder x 15

Gorilla Humper x 15

Peter Parker x 15

Al Gore until group is done; then Bear Crawl to next station

 

3rd:

Turkish Get-up x 15

Carolina Dry Dock x 20

Dying Cockroach x 15

Mountain Climber x 15 (IC)

Star Plank until group is done; then backwards bear crawl to next station

 

4th:

Mogul x 15

Crab Cake x 20

Hand Release Merkin x 20

Lunge w/Twist x 15

Al Gore until group is done; then inch worm back to Home

Run back to circle

Mary

No time for Mary!

C.O.P – Count off, namorama, Pledge of Allegiance, BOM

Devotion:  YHC has been spending a lot of time during morning runs and any other alone time allotted to reflect on leadership.  How does one effectively lead?  What factors cause others to navigate to someone and look to them as leaders?  This was our discussion topic throughout the majority of the workout.  We identified that leaders are those who act on what they speak/preach about.  Are they willing to clean the preverbal “toilet”; meaning, are they willing to get in the trenches with those they lead.  That’s where real change happens; not by speaking it into existence, but by putting action to your words.

Moleskin:  YHC was unsure as to whether or not he’d be doing this workout alone, but true to Bedrock form there’s always a PAX or 2 coming in on 2 wheels!  The count may have been smaller than usual this morning, but the chatter was insightful and encouraging to one another!  Thank you men for the opportunity to lead!

7 Mary 3 – Dedicated to the Hard Working Law Enforcement men and women

  • When: 20200625
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Jedi, Splinter, Space Cowboy, Milton, Microwave, Hot Spot


by Leave a Comment

Conditions: 77 and humid

Count: 7 pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, 15 Burpees on Q

Pax depart in 10 second intervals (its a COVID thing) to retrieve a CMU and muster at horseshoe pits.

7 Mary 3

Round 1: 7 standard merkins on Q, 7 incline merkins on wall on Q, 7 decline merkins on wall on Q, 25 flutter kicks IC, lap around horseshoe pits.  Rinse and repeat for 3 rounds.

Round 2: 7 blocks squats on Q, 7 block calf raises on Q, 7 block steps on Q, 25 American Hammer IC, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Round 3: 7 block overhead press on Q, 7 block curls on Q, 7 block kettle bells on Q, 25 lbc on Q, lap around horseshoe pits. Rinse and repeat for 3 rounds.

Pax combo cusack/run with blocks twice around horseshoe pits and return blocks to storage, return to COP.

COT: Count, namorama, pray requests/announcements, Pledge of Allegiance, and BOM.

Devo: Hot Spot – state of the nation and praying for leadership to emerge. “one nation, under God, indivisible”

Weiners Out

  • When: 20200625
  • QIC: Pretzel
  • The PAX: Sakrete, Wambach, High Stick, Splinter, Swinger, Waldo, Pretzel


by Leave a Comment

“Weiners out.” It was said, but for the life of me I can’t remember why or what precipitated it. Does it really matter? Let’s be honest, it doesn’t even make the top 50 of nuttiest things that have been mumble-chattered at Bedrock. Not even close.

F3 is a sausage party by design, but usually it’s weiners in.

Conditions: Low 70s, cloudy. A drizzle of rain at the very start but dry for the remainder.

COP

Mountain Climbers, Through the Tunnel, Don Quixote, LBACs, Burp&Merk Pyramid

The Thang

Mosey around the circle: first quarter bear crawl; second quarter backwards bear crawl; third quarter crab walk; fourth quarter backwards crab walk.

Grab a block and return to the circle. Set it aside for some waterfalls. We did three sets, doing five reps of an exercise and then holding on the fifth until failure. Line up in the order of failure, and do them again. You can’t break your hold position until the man in front of you does. The three we did were squats, iron cross, and merkins.

Grab your block for:

  • Curl press (curls + overhead press)
  • Tricep extensions
  • Block press
  • Curls
  • 11s: Overhead press and LBCs. Bear crawl 15-20 feet in-between.

Stow blocks, return to flag.

Count-a-rama / Name-a-rama / Pledge / COT / Socially distanced grouping of man

 

June Running of The Cardiac

  • When: 20200618
  • QIC: Sakrete
  • The PAX: Wambach, Chowdah, High Stick, Bob the Builder (R), Splinter, Swinger, Easy In, Mad Dog,


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60 degrees and clear

FNGs: They don’t participate in the Cardiac.  Well except for ItGoneBFun.  He did.  But that was a long long long time ago

COP:  Runners Stretch and TTT.  (Lead by Splinter because even at 33 years old I struggle with punctuality… badly)

The Thang:

THE CARDIAC- THE MONTHY FITNESS TEST FOR BEDROCK.  CONSISTS OF:

5 MERKINS

10 SQUATS

15 WIDE MERKINS

20 LBC

RUN DOWN TO LIGHT POLE ON RIGHT SIDE AND BACK.

RINSE AND REPEAT FOR 40 MINUTES

Results are below

Wambach w/ Ruck:  10

Chowdah-8

High Stick-9

Bob the Builder-  All of them

Splinter- 11

Swinger- 9

Easy In- 11

Mad Dog- 8

Sakrete- 8

Mary: She took the morning off from The Cardiac

Numberama: 9

Namerama: Wambach, Chowdah, High Stick, Bob The Builder, Splinter, Swinger, Easy In, Mad Dog, Sakrete

Pledge and COT

Announcements: Not a lot going on due to social distancing.  Stand by for future updates

Devo: Disclaimer:  My devos come from a Christian background.  

Don’t Be Afraid 

Deuteronomy 31:6

Do you remember when you were a kid waking up paralyzed in fear from that same bad dream?  Fear is something we battle from a young age.  Nonetheless, God charges us to overcome our fears.  He assures us we are not alone.  He will not abandon us!  Be courageous today when that sneaky fear tries to tell you its time to panic.  It’s not true, your God is with you.

Moleskin:   The Cardiac is what it is.  The reason for coming out this morning is for the mumble chatter and work.  The CC always supplies a lot of both.  Good time with some good men this morning.

12 Days of Seismic

  • When: 20200623
  • QIC: Milton
  • The PAX: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 72 the grease

FNGs: None

COP:

SSH: 15 (IC)

TTT: 10 (IC)

Imperial Walkers: 10 (IC)

The Thang:

1st Day of Seismic: Low Plank for 60 seconds

2nd Day of Seismic: 2 Burpees, Low Plank for 60 Seconds

3rd Day of Seismic: 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

4th Day of Seismic: 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

5th Day of Seismic: 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

6th Day of Seismic: 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

7th Day of Seismic: 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg),  4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

8th Day of Seismic: 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On  Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC),2 Burpees, Low Plank for 60 Seconds

9th Day of Seismic: 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7  Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

10th Day of Seismic: 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

11th Day of Seismic: 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder  Taps (IC), 2Burpees, Low Plank for 60 Seconds

12th Day of Seismic: 12 Jane Fonda’s (IC), 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder  Taps (IC), 2Burpees, Low Plank for 60 Seconds

Mary: At home with the baby

Numberama: 11

Namerama: Peg, Grits, Dockers, Splinter, Space Cowboy, Fanny Pack, Jedi, Hospice, Freeloader, Hot Spot, Milton

Pledge and COT

Announcements: None

Devo: Roman 6: 12-14. Keep your head, heart, and hands on the same side of the gate. “Don’t let any part of your body become an instrument of evil to serve sin”.