Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Catch Me if You Can

  • When: 20201013
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Manana, Sakrete, Waldo, Easy In, AC/DC, Sugar Mountain, Grubber, Scrooge McDuck, High Stick,


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Weather nice 65 deg

Pax excited

Warm ups

We had no flag so we started off with 10 Burpees (SUCK)

TTT x 10 IC

Don Q x 10 IC

Arm Circles YOY

Mountain Climbers x 10 IC

We then ran to the bridge as fast as we could (That would determind the line up.

The Thing

Partnered Up based on finish of the run

One partner would do 10 mirkins, 10 Ww1 sit ups, and 10 squats (Once finished this PAX would run to the end and then catch up to his partner and send him to the start.

The other would Burpee Hop to the end of the bridge and then Lung walk back

Rinse and repeat x 4 times

Next we Did Hand release murkins x 10, Americian Hammers x 10 (2 count), Side Stratle Hop x 10 (4 count)

The other partner did Cheery Pickers down and lung walk back.

Mary

The protractor.

Recover, Recover

Great time was had by all.  Will bring this back out sometime soon.

 

 

TICKETS TO THE GUN SHOW

  • When: 20201008
  • QIC: Sakrete
  • The PAX: Mad Dog, Easy In, Fish N Chips, Double Trouble, AC/DC, Splinter, Old Flame (R), Waldo, Sugar Mountain, Defib, High Stick


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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 and FOGGY, Moon was trying to peak through

FNGs: Not today unless DT counts.  I don’t think he does.

COP:  YHC instructed in pre blast there would be no warm up to gather a block upon arrival.

The Thang: 

Partner up with someone you don’t typically work out with

Gather @ yield sign.  Murder Bunnies (put hands on block and reach out and set it in front of you and hop with hands remaining on block.  Hands don’t leave block until completion) to entrance of the gravel lot.

10 burpees OYO

Murder Bunnies from entrance back to yield sign.

10 burpees OYO

Partner is for accountability only.  Reps are done each

50 curls for the girls.  50 tri cep extensions.  50 overhead press

Run around gravel lot with your partner.  Pushing him to get better.

25 curls for the girls.  25 tri cep extensions.  25 overhead press

Jailbreak to last green pole after entrance to gravel lot and back.

*Modification called*

25 curls for the girls.  25 tri cep extensions.  25 over head press.

Run around gravel lot with your partner.

15 curls for the girls.  15 tri cep extensions.  15 over head press

Jailbreak to last green pole after entrance to gravel lot and back.

Rinse and Repeat until 0540.  Stow blocks.

Mary: 35 WW1 Situps on Q

Numberama: 12

Namerama: Mad Dog, Easy In, Fish N Chips, Double Trouble, AC/DC, Splinter, Old Flame (R), Waldo, Sugar Mountain, Defib, High Stick, Sakrete

Pledge and COT- LOUD AND PROUD 

Announcements: F3 day @ St. Pauls food drive for the less fortunate Saturday from 7-11.  Goose has your Q.  November 12th-15th mens hike.  Mary has your Q.  November 21st Ruck for Hunger.  Goose has your Q.

Devo:

Eternal Justice

“But for you who fear my name, the Sun of Righteousness will rise with healing in his wings. And you will go free, leaping with joy like calves let out to pasture. (NLT) ( Malachi 4:2 )

 

There are some injustices in this world that won’t be remedied in our lifetimes.  Some hurts won’t come fully undone, while we are in the land of the living. This may feel hopeless but thankfully not all hope is lost! God has an eternal plan that heals every broken heart and provides godly justice for all.  Trust that His eternal plan means healing for all who call Him their God

Moleskin:   Quotes of the day:  Old Flame: It s0455 what are doing here so early Sakrete?

Old Flame:  I can tell you right now.  I am not murdering any more bunnies.

Old Flame:  My Garmin says its 0545. Why are you still working?

Splinter:  Maybe his watch is off that’s why he’s always late.

Defib took his shirt off during BOM.  Old Flame said “Damn Defib you look GOOD man.  Like really good”

Sugar Mountain:  Yea Defib was my partner.  When you work out with me see what you look like.

Easy In: Next time we partner up I’m picking Sugar Mountain if it means I can look like Defib.

Old Flame during prayer requests/ praise reports:  Praise that Defib looks like that

Fish N Chips said something awesome about sperm and Spider Man but I can’t remember it.  Maybe he can help.

 

The Finial Countdown

  • When: 20200928
  • QIC: Sugar Mountain
  • The PAX: Fish N Chips, Mad Dog, Manana, Hospice (R) Hospice, Double Trouble Double Trouble, Repo Repo, Sakrete, Waldo, Dry Prime, Splinter, Easy In, AC/DC, Chum, Defib, Sugar Mountain


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This was my first time back in the Q spot in a while and it felt GOOD!!

Pax 15

Weather 54 and awesome

Warm Up

TTT X 10 IC

Don Quatioe x 10 IC

Mountain Climbers x 20 IC

The Thing:

Pax was directer to grab a block and head out to the ball feild.

Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.

On one side of the field we did Curals x 10  then we Qsaked the block to the other side.  At that point we did blockyes x 10 and worked our way down.

Once every was complete we moved on to Damn-its on one side and then squats on the other side.

We stowed blocks and moved on to Mary:

Mary

Monkey Hummpers x 20 IC

Pickle Puunders x 20 IC

Rocover Recover

Pledge

Anouncements

Prayer

It was good to be at it.

 

Perfect Timing

  • When: 20201001
  • QIC: Waldo
  • The PAX: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger


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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: Perfect workout weather…upper 50s, clear

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC & backward x12 IC; lunge walk around the circle

The Thang:
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about a minute
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Step ups x10 each leg OYO; Squats x15 on Q; Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC; run around dirt parking lot
-At the flag: Reverse Tempo LBCs x10 IC; Tempo LBCs x10 IC

Mary: None…did enough LBCs during the workout that Mary wasn’t needed

Numberama: 10

Namerama: Splinter, Fish N Chips, Defib, Chum, Gruber, Cubbie, Sugar Mountain, High Stick, Swinger, Waldo

Pledge and COT

Announcements: Tectonic will host this week’s rotating Saturday workout.  St. Paul food drive on Oct 10.  Ruck for Hunger on Nov 21. Christmas and Anniversary parties are being planned

Devo: Social media isn’t mandatory to participate in…I’m not saying to avoid it, it has its place…but there’s no requirement to participate at all, or to respond to every discussion.  Pick and choose your battles wisely…understand the ramifications of participating (even if you what you say is true, it doesn’t mean it is necessary to say).

Moleskin: My shoulder has been giving me some problems, so I decided to do an ab/leg workout.  I’m not sure if I invented the Tempo LBC, but I felt that slowing down the LBC makes it a bit more effective (and that may be just perception…I’m not a pro).  And as all Qs know, timing out a new workout is always challenging…you never want to cut out any of a workout you plan, but you also don’t want to finish everything and still have 10 minutes left to fill.  This was one of those glorious occasions where the timing worked out perfectly…the ladder-style workout finished right at 5:45…we finished it all, and there was no time left over.

Good Memories

  • When: 20200929
  • QIC: Flo
  • The PAX: Sugar Mountain, Hospice, Mary, Peg, Space Cowboy, Floppy, Splinter, Schrute, Milton, Smokey, Microwave, Matlock


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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:  73 degrees

FNGs:  None

COP:

SSH, TTT, Imperial Walkers, Hillbillies, Terrible Ts, Burpees

The Thang:

Mosey to Huger Park with three stops along the way:

– Stop 1:  5 Burpees, 10 WWII Sit-Ups

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

– Stop 3: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

At Huger Park, repeat the exercises from the last stop an dadd 25 LBCs to the end.

The PAX split into two squads and rotated between core exercises and pull-ups (Three rounds: 15, 10, 5 while PAX did core exercise until the other group returned)

Close out our time at the park with 10 Burpees

Mosey back to the AO with two stops along the way due to time contraints:

– Stop 1: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders, 20 Squats

– Stop 2: 5 Burpees, 10 WWII Sit-Ups, 15 Pickle Pounders

Goose Step 30 yards then jail break sprint back to the AO.

Mary:  WWI Sit-Ups, Flutter Kicks, High Plank w/a few Merkins for good measure

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Referencing the resurrection of Lazarus from the dead, YHC shared with the PAX that we are all entombed in our sin and shame. Jesus calls us forward into the light. We can’t save ourselves, it is only by His power and His grace. Let’s not stay in our sinful shape, humbly allow Him to rescue us.

Moleskin:  The path to Huger Park and back is a memorable one for YHC. I took a group of PAX on that path on my first Q a little over four years ago. After a long layoff, this seemed like a good route on which to lead the PAX today. The PAX worked hard, college football mumble chatter was present, and everyone left better for being out this morning. Thanks for the opportunity to lead!

 

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?

Two Things That Don’t Work In The Rain

  • When: 20200917
  • QIC: Pretzel
  • The PAX: Sugar Mountain, Streing Bean, Dorothy Mantooth, Defib, Pretzel


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The men of The Jones gathered in the gloom for the second round of a sampling of the greatest music to grace God’s Earth: MY music. Eight soul-stirring, flannel-inspired odes to the 90s.  There was rain.

Conditions: Cloudy, mid 70s at the start. Rain started about halfway through and got steadily stronger.

Once again, douchebaggery prevents Macklemore from being represented in my playlist.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a run partway around the track to the concession stand and back.

  • Wax Ecstatic (To Sell Angelina): Lunge with blocks
  • Teen Angst (What the World Needs Now): Overhead Press
  • Julie Paradise: Dammits
  • Bittersweet: Squats with block
  • Porch: Curls for Milton’s Wife
  • Unglued: Sit-up Press with Block
  • Dam That River: Calf raise with block
  • Jesus Christ Pose:Tricep extensions

OVER/UNDER @ BEDROCK

  • When: 20200827
  • QIC: Sakrete
  • The PAX: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah,


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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 and humid

FNGs: none today

COP:  15 TTT slow IC, Leave arms up until YHC says: 15 LBAC forward, 15 LBAC reverse, 15 over head claps 15 moraccan night club

The Thang:

PAX instructed to get one block and two bricks each.  Drop block at flag.  With bricks in hand mosey around gravel parking lot at your pace.  Once you are back @ flag hold plank until six is in.  Line up in order of completion.  5 merkins.  Number off 1-11 and remember your number.  This will be important later.

Line up in two columns.  Indian run with bricks to the bridge.  Once @ the bridge Bernie Sanders to other side then mosey back to the handicapped parking places on the right side before getting to the gravel lot.

OVER/UNDER

From earlier, number 1 takes off from parking places down to the flag where our blocks were awaiting us.  As he was in en route YHC called a number.  Remaining PAX had to decide whether the participant would do more or less curls than the number called out.  Once done the Pax would run back to remaining group.  If correct sit back and watch while the ones who were incorrect did burpees.  We rotated between 5 and 7 burpees each time.

While one PAX was doing his curls the remaining would do a variety of arm exercises with bricks.  Exercises were as follows:

Curls, Tri cep extensions, over head press, lat raises and front raises.

Mary: We didn’t have time for her today.

Numberama: 11

Namerama: Spooky (R), Repo, Sugar Mountain, Waldo, Borland, Splinter, Easy In, AC/DC, Defib, Chowdah, Sakrete

Pledge and COT

Announcements: Old Flame running the Charleston 100 in full gear.

Devo:

Armor Of God
Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. (NLT) ( Ephesians 6:11 )Do you ever feel vulnerable to attack? Are you afraid that your responses to provocation may cause you to be unrighteous? Don’t go into battle unprotected; instead, clothe yourself in God’s armor. In verses 14-18, Paul characterizes this armor as truth, righteousness, peace, faith, and salvation.  He then finishes with the action of praying. Trust that God will equip you with the tools you need.

Moleskin:   Got to admit this worked better on paper.  The curls with block took longer than expected and had to double up on sending guys down for their turn.  It was tough to keep track of the over/unders as the morning went on.  Work was done.  Arms were hurt.

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. 

 

Killer Tunes, Bro

  • When: 20200825
  • QIC: Pretzel
  • The PAX: Borland, Sakrete, Repo, Sugar Mountain, High Stick, Waldo, AC/DC, Peg, Floppy, EZ-In, Splinter, Mayhem, Pretzel


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The men of Bedrock were treated on Tuesday to a sampling of the greatest music to grace God’s Earth: MY music. Nine songs of pure glory, each one crafted with care by Masters of Rock. When the speaker crapped out we improvised by playing the tunes through the car stereo. Just like high school, minus the mullet and substituting the sporty little coupe for a Hyundai sedan.

Macklemore was not featured in my playlist due to his being a huge, untalented douche.

Conditions: Cloudy, mid 70s.

The Thang

Do the exercise listed next to the song while it’s playing, AMRAP style. When you need a break, take a lap around the gravel parking lot.

  • Welcome To The Jungle: Overhead Press
  • Kickstart My Heart: Dammits
  • Machinehead: Monkey Humpers (no block)
  • Hey Man Nice Shot: Curls for the Girls
  • Starseed: Freddie Mercurys (no block)
  • Midlife Crisis: Squats with Blocks
  • She Sells Sanctuary: Merkins (on block or off – PAX choice)
  • Enter Sandman: American Hammers (no block)
  • Sabotage: Lunges with Blocks