Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


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The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.

The good old days!

  • When: 20201206
  • QIC: Schrute
  • The PAX: Milton, Stalker, High Stick, Pretzel, Splinter, Space Cowboy, Sakrete, Masterload, Grasshopper, Chowda, Borland, Placebo, Waldo, Chum, City Slicker, Peg, DHL, Sugar Mountain


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Weather: chilly temp 37 degrees

Warm up: waiting for 5AM

Various miles and routes run through Nexton

numberama: 18

COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship

 

The Standard was upheld

Mayhem’s Long Awaited Q Debut

  • When: 20201210
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, 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: Cold, clear

FNGs: None

COP: LBAC x20 IC forward & backward; Overhead claps x20 IC; SSH x20 IC; Imperial Walkers x20 IC; Mountain Climbers x20 IC; TTT x10 IC

The Thang:
-Mosey to parking lot at front of park.
-Indian Run back to flag
-Series of stretches
-Assemble at entrance of circle w/ block
-Merkins x10 on Q; Bear Crawl to cone about 10-15 yards; SkiAbs x10 IC; Bear Crawl back
-Reverse Squats x12 on Q; Plank walk to cone; Calf Raises x20 on Q; Plank walk back; Curls x10 on Q
-Merkins x20 on Q; Bear crawl to cone; SkiAbs x20 OYO; Bear Crawl back
-Reverse Squats x21 on Q; Plank walk to cone; Calf Raises x40 on Q; Plank walk back; Curls x20 on Q
-Bear crawl to cone and back
-Stow Blocks

Mary: Rocking Chair LBCs x10 IC; WWI Situps x10 on Q; Box Cutters x10 IC; Flutter Kicks x20 IC; Heels to Heaven x10 on Q

Numberama: 13

Namerama: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In, Mayhem, Waldo

Pledge and COT

Announcements: Christmas drop-in at Stalker’s House tonight; Saturday workout at Bedrock; Anniversary Convergence/Party on Jan. 9; Sakrete is collecting clothes for donation

Devo: Bedrock mantra…DBAD

Moleskin: Mayhem stepped up and delivered a high quality beat-down.  In true Bedrock fashion, the pax tried to distract him with late arrivals (including one arrival during Mary), plenty of mumble chatter, and some good-spirited critiques of the exercises that he chose, but Mayhem was prepared and took it all in stride.  Looking forward to future Mayhem workouts.

A Baker’s Dozen Humping Some Monkeys

  • When: 20201103
  • QIC: Wambach
  • The PAX: MadDog, Fish N Chips, Splinter, Stalker, Gruber, Waldo, FNG (Don King), Sakrete, Major Dad, High Stick, Easy In, Defib, Wambach


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Weather
36 Degrees and clear
—
Each PAX grab a block and form in two columns for Indian “run” to front parking lot
—
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
Moving Merkins Left
Monkey Humpers x 15 IC
Lunge Walk with Block
Monkey Humpers x 20 IC
Sumo Squat
Monkey Humpers x 20 IC
Moving Merkins Right
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Find a parking block for wheel of misfortune. 5 Incline, 5 Right, 5 Left, 5 Decline Merkins. 4 of each, 3 of each, 2 of each, 1 of each. (60 total Merkins)

Split up to opposite side of the parking lot for 11, Waldo style.
Overhead Press + Curls for the Girls/Burpees

Indian “run” back to block pile
—
Devo
Don’t be a dick!
—
FNG
Oscar Almanza
Don King
You can always count on Fish N Chips for naming an FNG. Somehow we got from a Nicaraguan who used to do Taekwondo to Don King (by way of Oscar De La Hoya). Welcome Don King!
—
Announcements
Ruck for Hunger 11/21. Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items. Thanksgiving Day convergence followed by football game. Christmas Drop in- 12/10 @ Stalkers house 1800. BYOB. Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth. After the drop in we will make a monetary donation to MUSC. Anniversary convergence 1/9 @ Faultline. Anniversary party @ Carnes Crossroads Barn. We will be smoking some butts and chicken. Sides also provided. We will be accepting donations for the Children in Crisis here locally.
—
Moleskin
YHC was back in town for a couple days so decided to grab the empty Q spot. The PAX at Bedrock never disappoint. There was ample mumble chatter, and lots of work. YHC has not been as active lately, but will miss this group for sure. T-Claps to MadDog for closing us in prayer this morning. Thank you, gentlemen, for the opportunity to lead. SYITG!

More Bunnies

  • When: 20201010
  • QIC: MadDog
  • The PAX: Stalker, FNC, Bangers, Placebo(R), Threes Company


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73 and humid

TTT IC x10

LBAC Front IC x 20

LBAC Back IC x 20

SSH IC x 20

Stroll to Wiffle Ball field with Cusacking blocks

The Thang:

On base line, murder bunny to the opposite baseline.

Jog back to starting base line

Bear crawl back to blocks

Murder bunny to opposite base line

Jailbreak back

Lung walk back to blocks

Murder bunny to opposite base line

At home plate 20 block press on Q

Cusack to 1st base

15 curls for the girls IC

Cusack to 2nd base

20 block squats on Q

Cusack to 3rd base

Around the world left and then right on Q

Cusack to home plate

20 block press on Q

Farmer carry left hand to 1st

15 curls for the girls IC

Farmer carry right hand to 2nd

20 block squats on Q

Front carry block to 3rd

Around the world left then right on Q

Farmer carry left hand to large picnic shelter

20 Side straddle hop IC

20 Incline pushups

20 LBC IC

20 Dips

20 Leg raises

Shoulder carry right then left on Q strolling back towards circle

Cusack at the light post back to yield sign

Stow blocks

25 LBC IC

20 Ray Charles IC

10 American Hammer IC

20 Flutter Kicks IC

Recover, Recover

Numberama

Namerama

Pledge

Announcements

Prayer

Devo:

Love God and love your neighbor, even the ones you don’t see eye to eye with

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


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Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

Devo: 

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there. 

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat. 

 

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


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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: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

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.

Bedrock Practices SOCIAL DISTANCING

  • When: 20200609
  • QIC: Wambach
  • The PAX: talker (Respect), Gypsy, Grits (Respect), Sakrete, Waldo, Splinter, Repo, Mayhem (Respect), Easy In, Defib, Wambach


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Thang:

Get one block each and form line across from gravel parking lot entrance
Mosey around gravel parking lot and return to blocks

1. SSH x 52 IC
2. Overhead press
3. Curls for the girls x 26 IC
4. Inch worm across street
5. Alligator Merkin back
6. Lunges to first cone and back (with or without block)
7. Derkin N’Diays x 11 IC
8. Iron Cross x 20 OYO
9. Suicide with block OYO
10. Tony Hawk Burpee x 10 OYO
11. American Hammer x 27 IC
12. No Surrender (Left Knee Down, Right Knee Down, Left Knee Up, Right Knee Up, then switch) x 6 each leg On Q
13. Crab Walk around circle OYO
14. Incline merkin
15. Nipple crushers
16. Gorilla Humpers

Mary (PAX Choice)
Waldo – Nolan Ryans
Stalker – Rocking Horse LBC
Mayhem – Pickle Pounders

Devo: Challenge PAX to watch a movie, read a book, have a conversation, etc around race. Learn something new.

Dora’s Pack and Play – with my Battle Buddy!

  • When: 20200604
  • QIC: Hot Spot
  • The PAX: Mary, Fanny Pack, Milton, Flipper, Old Mcdonald, Smokey, Grits, Old Flame, Splinter, Middle School, Jingles, Stalker, Microwave, McFly, Rawhide, Hot Spot


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Conditions: 70 and slightly humid, cloud cover

Count: 16 pax

The Thang:

Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)

Mosy to storage and pick up 1 CMU per team

Quick time to north-east corner with 8 – 2 man teams carry cmu between them.

Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.

Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)

Pack up and head out with battle buddies to south-east corner.

Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks

Pack up and head out with battle buddies to north-west corner.

Station 2 – 100 block curls

Pack up and head home, store cmus, and double time to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Ordinary men opening talk