Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Press Your Luck

  • When: 20200912
  • QIC: High Stick
  • The PAX: Spooky (R), Placebo (R), Greenbags, Horshack, Waldo, Pretzel, Show Me, Major Dad (R), Repo, Wreck It Ralph, Easy In, Fish N Chips, Mowgli (FNG)


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Warm-Up

LBAC (Forward/Back) 15 IC

Overhead Clap 15 IC

Front Clap 15 IC

TTT 10 IC

The Thang

Mosey to get block. Reconvene at front of circle.  Count off by 2 and split into two teams.  It didn’t really matter cause the points didn’t really matter but it was good to get the PAX thinking they did.

The board contains 12 tiles with a value on each tile with a set of exercises on the back.  Four of the tiles contains a whammy that in theory wipes out the teams total points. Let the games begin.

1st Spin: Run down and back to light post, Lawnmowers 15 OQ, Heels to Heaven 15 OQ, Runner Squat 15 each leg OQ

2nd Spin: Run to Pavilion, Incline Merkin 25 OQ, LBC 25 IC, Step Ups 15 each leg OYO

3rd Spin: Lap Around Parking lot, Overhead Press 15 IC, WW1 Situp 30 OQ, Skater Squat 15 each leg OQ

4th Spin (Whammy): Side Bear around circle

5th Spin: Run to bridge, DIPS 20 OQ, V-Ups 15 OQ, Calf Raises 20 IC

6th Spin (Whammy): 25 SSH IC.  The irony was that this was Pretzel’s spin

7th Spin: Bent over Rows 25 OQ, Tricep Extensions 20 OQ, Damn its 10 OQ

8th Spin: Run to front, Derkins 15 OQ, Freddy Mercury 15 IC, Squats 20 OQ

Mary

Panther Shoulder Taps

Glute Bridge

Heel Touches

Flutter Kicks

Pledge, Announcements, Prayer, Devo

Welcome FNG Mowgli (Fish N Chips nephew).  The irony of the name was YHC did not know how to spell the Disney character.  My would be so disappointed.

Splinter counts too fast

  • When: 20200929
  • QIC: MadDog
  • The PAX: Cubbie, Grubber, Spooky, Sackrete, Fish N Chips, Easy In, Splinter, Defib, Mañana, High Stick


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Greeting and Disclaimer

No FNG

 

Warm Up:

LBAC IC x 15 FW and BW

TTT IC x 10

Imperial Walker IC x 12

Mosey to front entrance by the baseball fields and find a spot on the wall.

The Thang:

Series of exercises executed in an AMRAP style 30 seconds on and 10 seconds off

SSH, Al Gore, Merkins, LBC, Bobby Hurley, Squat, Dips, High Plank Shoulder Tap, High Knees, Lunges(Alternating Legs), Derkins, American Hammer

Run to Gate

Rinse and Repeat for 2 full rounds

Repeated same pattern above as we walked back to the COT

Mary:

LBC IC x 50

Pledge

Announcements:

St Paul’s Food Distribution, Ruck for Hunger, Men’s Hike

Praise for Sackrete’s mom

Prayers for Defib’s family

Devo from Experiencing God Sept 29th.  We know what God’s commands and Christ’s teachings are, but how do we respond? Do we strive to follow and obey, or do we choose to live our own lives knowing the consequences?

 

 

My arms are tired

  • When: 20200924
  • QIC: Pretzel
  • The PAX: Floppy, Swinger, Sugar Mountain, Splinter, Old Flame, Chum, AC/DC, Mad Dog, HO-Spice, High Stick, Fish & Chips, Defib, Spooky, EZ-In, Gruber, Sakrete, Pretzel


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This one seemed to be more of an upper-body smokefest than I anticipated when drafting it up in the Q Cave. I’m still not sure why. But it was. Whatever the reason, 17 men seemed to be in consensus on that fact at Bedrock on Thursday.

Conditions: Cool and dry. Lovely.

COP

  • SSHx2
  • Mtn Climber x 10
  • Imperial Walker x 10
  • LBACs

The Thang

Head out of the Country Club and hit the trail along Dorchester Road to the Marshalls parking lot. Partner up for a Dora 1-1-1-1 (100 merkins, 100 Carolina Dry Docks, 100 merkins, 100 Carolina Dry Docks). We then executed a Usain Bolt, where inexplicably many of the PAX chose more merkins. Return to the CC via the trail for Mary.

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

Devo: How do we better execute F3’s mission to be a group that is open to ALL men?

9 X 9 = 45

  • When: 20200901
  • QIC: Waldo
  • The PAX: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum


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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: Warm, muggy, no breeze

FNGs: None

COP: None…jumped straight into The Thang

The Thang:
-Did a circuit of nine exercises, 30 seconds per exercise.  Had a 30-second rest period after each set of nine.  Repeated the circuit until time was done (9 total circuits). The exercises were:
1. SSHs
2. Squats
3. Monkey Humpers
4. Mountain Climbers
5. Hold High Plank
6. Merkins
7. LBCs
8. Ray Charles
9. Flutter Kicks

Mary: None…ran out of time

Numberama: 10

Namerama: Easy In, Mayhem, The Colonel, Splinter, Fish N Chips, Defib, Spooky, Sakrete, Chum, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  Old Flame will be doing a 100 mile run in full gear.

Devo: ‘If you can’t do it, don’t Q it’.  This motto held me back for a while…I didn’t want to Q for the longest time, because I was always worried I’d struggle at some point during a workout and not be able to hold up that end of the bargain.  But over time, I’ve developed ways to work around my weaknesses in order to fulfill that motto, but I wasn’t always bettering myself.  So sometimes you have to be willing to take some heat from the Pax in your attempts to better yourself.  I struggle with merkins, but if I never put them in a workout, I’ll never improve.   So in a ‘do as many as you can in 30 seconds’ type of workout, I can push myself, but not hold other Pax back.  There are ways to structure a workout that will let that happen, and I appreciate the pax for pushing me to keep my form on the plank or to not hold up my end of the deal while Qing.

Moleskin: To honor the start of September, the ninth month of the year, I decided to build a workout around the number 9.  I then realized you could fit a 9X9 circuit workout (30 seconds per exercise) into a 45 minute time slot exactly when you add in 30 seconds of rest after each circuit.  So I gave it a shot, and the pax didn’t hate me nearly as much as I expected, yet I still think we got some good work in.

Give Sakrete a Snickers

  • When: 20200813
  • QIC: Wambach
  • The PAX: Spooky, Fish N Chips, Waldo, Sakrete, Mayhem, Easy In, Defib, Wambach


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Grab a block with handles and form two columns near the yield sign.
Indian run/walk to the wiffle ball field.
Pair up for accountability, and each pair pick a base.

Moving from base to base, the block can move or you can move, but not at the same time. One hand must always be on the block.
Place block in front
Circle around block, keeping at least one hand touching it
Lift block over head and turn around
Place block in front
Rinse and repeat until you get to the next base
At next base
10 Curls for the Girls
10 Overhead press
10 squats to the block
5K race pace around the sidewalk

Rinse and repeat until run finished at the base where you started

Head back to gravel parking lot, then Indian run/walk back to the flag

Chiabata (8 exercises, 2 rounds, 45 seconds work, 15 seconds rest)
Merkin Jacks
Bobby Hurley
Overhead Press
Flutter Kicks
Burps
Kettle Bell Swings
Monkey Hummers
Curls for the Girls

Stow the blocks

RACING AND A TOUR AROUND THE CC

  • When: 20200811
  • QIC: Sakrete
  • The PAX: Peg (R), AC/DC, Spooky (R), Placebo (R), Threes Company, Microwave, Waldo, Pretzel, Flanders, Chum, High Stick, Shrute, Mad Dog, 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: 75 degrees, sun rising, humidity already up.

FNGs: Not today 

COP:  15 SSH IC, 15 TTT X 15 to stretch our the hamstrings.  Stand one on leg and pull other leg behind to continue to stretch as instructions were given.  

Pair up.  One team of 3.

The Thang:

Everyone grab a block and place by flag

Stand side by side with your partner.  The man you are paired up with is your competition.  Everyone else lines up behind.  The races begin.

1st round.  Jail break to light pole on right side of the road.  Q will say go to initiate the race.  Loser 5 merkins.  Winner watches.

2nd round.  Jail break to fire hydrant on left side of the road.  Q will say go to initiate the race.  Winner watches as loser does 5 squats OYO.

3rd round.  Jail break to bridge and Bernie Sanders across bridge.  Winner watches as loser does 5 burpees.

4th round.  Jail break to and around top parking lot.  Finish line was the entrance to the top parking lot.  Winner watches loser does 5 Bobby Hurley.

5th round.  No race but push yourself with your partner and get to the scoreboard at back of park as fast as possible.  Everyone does 5 pull ups.

6th round. No race but get to the bridge heading to the wiffle ball field as fast as possible with your partner.

7th round.  Bernie Sanders across bridge to wiffle ball field.  Winner watches as loser does 5 WWI situps.

Line up on sidewalk that goes around wiffle ball field.  Reverse Indian Run.  Man at the front runs around wiffle ball field to catch back of pack.  PAX walk or slow jog.

Pair up with your partner and get back to the flag.  As quickly as possible.

Once back at the flag plank until 6 is in.

For the second part of the workout gather into teams of 5.  Follow instructions on the papers @ each station.  Stations and instructions in picture below.  Move as a team to complete tasks and keep count of how many stations are completed.

@ 658 meet back up at flag and stow blocks

 

Mary: 10 WW1 on Q

Numberama:  15

Namerama: Peg, AC/DC, Spooky, Placebo, Pretzel, Threes Company, Microwave, Waldo, Flanders, Chum, High Stick, Shrute, Mad Dog, Easy In, Sakrete

Pledge and COT

Announcements:  REPO VIRTURAL RUN TO RAISE MONEY FOR CAMP HANDS OF HOPE 

Devo: Follow Me
As he walked along, he saw Levi son of Alphaeus sitting at his tax collector’s booth. “Follow me and be my disciple,” Jesus said to him. So Levi got up and followed him. (NLT) ( Mark 2:14  )

When our lives feel unsure and we don’t know what our next step should be, remember that all Jesus requires is that we continue to follow Him. No matter the circumstances of our lives, God is faithful to gently call us toward Himself.  Remain faithful to Him and He is always faithful to care for you, even in your darkest hour.

Moleskin:   YHC wanted to mix it up this AM.  The rotating Saturday BC’s are a great opportunity to try some things out.  In the preblast I requested with your HC to tag someone you would be partnered with.  The ones that did HC and the person they EHed showed up as well were paired up.  The remaining were paired up before beginning.  For the second part wanted to turn that competition into teamwork.  Everyone put in work this morning and left better for it.

Running With Blocks 🤦‍♂️

  • When: 20200806
  • QIC: MadDog
  • The PAX: Wambach, Spooky, FNC, Waldo, Sakrete, Swinger, Easy In, Defib


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Conditions: Typical SC morning, with a light show (heat lightning)

FNG: None

Disclaimer: made

COP:

Grab a block prior to beginning

LBAC x 15 IC forward and reverse

TTT x 10 IC

Imperial Walker x 15 IC

Don Quixote x 10 IC

The Thang:

Reverse Indian Run with blocks in hand around the outside of the circle at the flag, man in front runs around the circle with his block and catches man in back

Pack is walking around the circle while completing exercises called by Q

Hold blocks overhead

Shoulder blocks, right side, left side

10 OHP on Q

10 Curls for the Girls on Q

10 Tricep Extensions on Q

Rinse and repeat until each PAX made 2 trips

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Round 2 of the Reverse Indian Run as listed above

Back to the flag

Around the World (swing the block around your body switching hands in front and back, then reverse on Q’s command)

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Squats x 30 on Q

Block Press x 50 on Q

LBC x 25 IC

Stow blocks

Mary:

LBC x 25 IC

Ray Charles x 20 IC

WWI Sit-ups x 10 on Q

Flutter Kicks x 10 IC

LBC x 15 IC

Numberama

Namearama

Pledge

Announcements:

Saturday at Bedrock, Sakrete has the Q

Repo’s fundraiser run

Prayer Requests: FNC’s dad, Sakrete’s mom, Defib’s wife’s grandfather, Wambach’s family, upcoming school year

Devo:

Jesus Calling: August 6th

When things seem to be going all wrong, stop and affirm your trust in Me. Calmly bring these matters to Me, and leave them in My capable hands. Then, simply do the next thing. Stay in touch with Me through thankful, trusting prayers, resting in My sovereign control. Rejoice in Me–exult in the God of your salvation! As you trust in Me, I make your feet like the feet of a deer. I enable you to walk and make progress upon your high places of trouble, suffering, or responsibility.

RELATED SCRIPTURE:

Job 13:15 (NLT)

15 God might kill me, but I have no other hope.

    I am going to argue my case with him.

Psalm 18:33 (NLT)

33 He makes me as surefooted as a deer,

    enabling me to stand on mountain heights

Bringing the Heat

  • When: 20200804
  • QIC: Waldo
  • The PAX: Easy In, Mad Dog, Repo, Sakrete, High Stick, Spooky, Wambach, Fish N Chips


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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: Post-tropical…warm/muggy, but slightly better than it had been for recent workouts.

FNGs: None

COP: SSH x30 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x10 IC; LBAC (forward & backward x12 IC); Run around dirt parking lot.

The Thang:
-The Pax spread out around the traffic circle, facing the middle…get into a basketball defensive stance, then side shuffle to the right, then on Q, go to the left.  Repeat a handful of times on Q.
-Run to the bridge OYO, then Bernie Sanders across the bridge, then jailbreak to the big baseballs.
-At the small wall…Box Jumps x10 OYO (or modify to step-ups), and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x5 OYO.
-Side shuffle to the parking lot near the entrance to the park, switching the direction you are facing every 5 shuffles or so.
-Round-About 11s….Starting on one side of the parking lot do 10 Bobby Hurley, on the other side do 1 High Knees IC.  Run counter-clockwise around the parking lot to avoid running into each other.  Decrease the Bobby Hurleys -1 and increase the High Knees +1 on each rep until you get to 1 Bobby Hurley and 10 High Knees IC.
-Mosey back to the small wall.  Box Jumps (or step ups) x5 OYO, and after each rep, sprint to the nearest baseball or parking post and back to the wall; Box Jumps (or step-ups) x3 OYO.
-Bernie Sanders back to the flag (that’s a long way when running backwards)

Mary: LBCs x31 IC; Heel Touches x31 IC

Numberama: 9

Namerama: Easy In, Mad Dog, Repo, Sakrete, High Stick, Spooky, Wambach, Fish N Chips, Waldo

Pledge and COT

Announcements: Bedrock is hosting the rotating Saturday Q on the Aug 8th…Repo’s run for Camp Hands of Hope is August 29.

Devo: It’s fine to fight and advocate for what is yours or what you feel you deserve, but don’t let that be fueled by jealousy of others.

Moleskin: Six months ago to the day, I did a basketball conditioning workout, and I liked it so much that I brought it back (with slight modifications) today.  Great cardio and leg beat-down.  I feel like the pax got their money’s worth.  In classic Bedrock fashion, we only had 2 HCs, yet we ended up with 9 men.

Accelerator – Humping Some Monkeys

  • When: 20200709
  • QIC: Wambach
  • The PAX: Master Load, Zamboni, Spaceballs, Wing Nut, Cheetah, Spooky, Pinkslip, Motherboard, Wambach


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Quick Mosey around the areas (within view of the flag) to get the blood flowing.
SSH x 20 IC (11-20 increasing in speed)
LBAC x 10 each direction IC
TTT x 10 IC
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Alligator Merkin
Monkey Humpers x 15 IC
Crawl Bear
Monkey Humpers x 20 IC
Frog Jump
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 25 IC
Moving Merkins
Monkey Humpers x 20 IC
Plyo Lunges
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Mosey to the community center parking lot for wheel of misfortune. Find a spot on the curb. Start with feet on the curb for 5 Derkins, turn right (one foot on, one arm on) for 5 Merkins, Turn for 5 Incline Merkins. 4 of each, 3 of each, 2 of each, 1 of each.

11s in the larger part of the parking lot.
Start with 10 4-count Monkey Humpers and 1 Burpee, running ~30yds between exercises.

Mosey back to the flag
—
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.

Modified Murph for ‘Merican day

  • When: 20200704
  • QIC: Sakrete
  • The PAX: Cold Cut, Grits (R), Placebo (R), Stalker (R), FNG (Amnesia), FNG (Smuckers), Fish N Chips, Spooky (R), Hot Tub, Double Trouble, Shrute, M&M (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: Low 70’s but humid.  Got the sweat moving quickly

FNGs: 2 today. Now known as Amnesia and Smuckers.  Story to follow

COP:  10 TTT IC, 15 LBAC forward, 15 LBAC reverse, 15 Over head clap, 15 moroccan night club all IC.

DT led us in 25 hand release merkins on Q.

The Thang:

Run .20 miles.  Stop and do 10 WWI situps, 20 Merkins, 30 squats.  Run .20 miles.  Rinse and Repeat until completed 2 miles.  100 WWI Situps, 200 Merkins and 300 Squats.

Mary: PAX led Mary.  Stalker did the Penguin.  Hot Tub did V ups.  Shrute did Burt Reynolds on both sides.  All on Q.

Numberama: 13

Namerama: Hot Tub, Double Trouble, Stalker (R), M&M (R), Placebo (R), Shrute, Cold Cut, Fish N Chips, Spooky, Grits (R), Amnesia, Smuckers, Sakrete

Pledge and COT

Announcements: Nothing pending currently.  Stay tuned for a run to benefit a charity near and dear to Repos heart.

Devo: Bedrock mantra.  Don’t be a dick

Moleskin:   As we were arriving this morning 2 guys walked up and began introducing themselves.  One guy (Smuckers) was a true FNG.  His brother in law (Amnesia) brought him out.  He informed us he hadnt been out in a year or so.  At beginning of workout we went around the circle saying our F3 names so everyone knows who they are working out with.  Amnesia revealed he didn’t remember his name that was given when he first came out.  We decided as a team that renaming was in order.  And Amnesia was born.  Smuckers got his name because he said due to covid he had been out of work and all he does now is sit around the house and make his kids Peanut butter and jelly sandwiches.  These guys are front of the pack guys.  Hopefully they come back quickly.  Welcome gents!

Mumble chatter was high this morning.  It always is when you get Fish N Chips in the mix.