Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The story of Dog Balls

  • When: 20190210
  • QIC: City Slicker
  • The PAX: Wee Woo, Space Cowboy, Myrtle, Candy Striper, Android, Waldo, Pretzel, Show Me, Borland, Icebox, Floppy, Wreck-it Ralph, Reynolds, Hollywood, Hot Tub, One Bar, Stringbean, Grits (R), The Colonel (R), Professor Klump (R), Bubble Head (R), Dog Balls (FNG)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: A brisk 39 degrees in the wind tunnel of Nexton

The Thang: 23 PAX got their miles by running or rucking

Moleskin:  Welcome FNG David Evatt, now known as Dog Balls. While getting named, Dog Balls proceeded to tell us about how his dog got famous – his balls! He was at a party and photo-bombed a picture and his dog instantly became an internet legend. He didn’t know the picture was online until his friend texted him telling him it is on Reddit. Click picture below for some incredible comments.

Photobomb level: Dog balls from funny

Bedrock’s Beastly Jokes

  • When: 20190122
  • QIC: Pretzel
  • The PAX: Streaker, Show Me, Splinter, Muscadine, Waldo, Cheetah, Peg, Major Dad, Sandy, Prius, Chum, Flanders, Mini Me, Yo Adrian, Greenbags, Benefits, Sakrete, City Slicker, Pretzel


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Our dear friend Snowden may be gone but he is far from forgotten, leaving a legacy of groan-inducing wordplay jokes (and some other things – strong running…good hair…but mostly the jokes) that lives on. We honored him by combining his love of bad jokes and good running at Bedrock. We also did other stuff. Beastly stuff.

Bad jokes were the order of the day at Bedrock on Jan. 22, 2019.

Conditions: Clear, cold. 30ish degrees.

The Thang

SSH X3 IC (because Waldo said two wasn’t enough. Don’t get used to this)

TTT x15 IC

LBACs x10 IC

Line up for the Snowden Joke Indian Run, to the far end of the parking lot and back. The instructions were: the man at the front sets the pace as fast or slow as he likes, and the PAX were to call out their best Snowden Jokes. A great example:

Have you heard about the new corduroy pillowcases?

They’re really making headlines.

Gold, I tell ya. GOLD.

After the Indian Run (0.8 miles) I stole an idea from X-Ray and did a curb-to-curb. Bear crawl to one curb, one burpee, lunge walk back, one merkin. Repeato until you’ve completed 5 burpees and merkins.

We finished with a Dora of 100 squats, 200 merkins, 300 LBCs. Scoop of chocolate, scoop of vanilla – don’t waste my time (name that movie). But there was a surprise lurking at the far end of the run: The Beast. The hellacious block thingy of my own creation. Each PAX stopped on each run for 5 overhead presses with The Beast. These were exceptionally fun during the merkin portion of the Dora.

Close with Mary.

Pledge / COT / BOM

BedRock, Paper, Scissors.

  • When: 20190108
  • QIC: Sugar Mountain
  • The PAX: Defibrillate, Fish & Chips, Waldo, Yo Adrian, Prius, Easy In, Boa, FNG (Sandy)


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Disclmer: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Weather: 53 and muggy

FNG: 1 Gene Potes (Sandy)

COP

TTT x 10 IC

Don Quixote x 10 IC

Smurf Jacks no arms x 10 IC

Mountain Climbers x 10 IC

LBAC x 10 each way IC

The Thing Pair Up with a battle buddy

Rock Paper Scissors Three Rounds

AMRAP 

Round 1  

Curls for the girls 

Round 2 

Over the head block Hold

Round 3 

Block Press

Round 4

Lown mowers

Mary

Low Plank

X and O

Low Plank

Snow Angle 

Announcements

Pledge

BOM

Field of Dreams

  • When: 20190103
  • QIC: City Slicker
  • The PAX: AC/DC, High Stick, Swinger, Fish N Chips, Waldo, Dri-Prime, Easy In, Splinter, Chilly Willy, Prius (R), Yo Adrian (R), Sakrete, Chum, Wreck-it Ralph, Flanders (FNG), Benefits (FNG)


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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: 60’s

FNGs: 2, Nick Essig – Benefits and Brad Simpson – Flanders. Disclaimer given, welcome brothers!

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 20x IC
  • Moroccan Nightclubs 20x IC

The Thang:

  • PAX line up for Indian Run to the entrance.
    • Burpees 5x IC
    • Merkins 10x IC
    • Squats 20x on Q
  • PAX line up for Indian Run to the top parking lot and back down to the bridge.
    • Burpees 5x IC
    • Merkins 10x IC
    • Squats 20x on Q
  • Mosey to the wiffle ball field.
  • Field of dreams. Count off by fours.
    • 1’s start at first doing AMRAP Squats until relieved.
    • 2’s start at second doing AMRAP Merkins until relived.
    • 3’s start at third doing AMRAP LBC’s until relived.
    • 4’s start at home plate doing 15x Burpees.
      • Then run to first to relieve them, etc.
  • Complete 2 more rounds of the above with Burpees 10x and 5x.
  • Mosey back out to the road.
  • Jail break to the second light pole. Mosey to the next light pole. Jailbreak back to the flag.

Mary:

  • Rosalitas 20x IC
  • Flutter Kicks 20x IC
  • XY’s 15x IC

Numberama: 17

Pledge and COT

Devo:

  • “Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.”  – Zig Ziglar
  • Second devo was executed throughout the whole BC – “Don’t be a dick.” – Many PAX

Announcements:

  • Anniversary Convergence and Party- 1/12
  • Charleston Half and Full Marathon – 1/12
  • Charlie Post – 1/26

Moleskin: First and foremost, T-Claps to Sakrete for being persistent and bringing out two FNG’s. Welcome to Benefits and Flanders! Not sure why you didn’t come out sooner, but by the looks of it you had no problem keeping up. I hope to see you guys soon!

Also, T-Claps to Sakrete for telling me not to make it too easy on his FNG’s so that they would come back. Weinke was altered to make it harder.

My new favorite Mary exercise is the XY’s. YHC found this one on the exercise list on F3Nation and practiced it last night before debuting it. I don’t know about the PAX, but this is definitely a keeper.

Fish N Chips was there so of course there was plenty of mumble chatter. It was awkward with the newly formed power couple, Sakrete and Splinter, being in attendance with the newly single High Stick there as well. I didn’t have the right words to offer my condolences to High Stick and the pain in his eyes was very saddening. I’m sure if Snowden was there, a joke would have been told to cheer him up. Next time High Stick!

Counting Down to the New Year

  • When: 20181227
  • QIC: Sugar Mountain
  • The PAX: Defib, Streaker, Splinter, High Stick, Dry Prime, Waldo, Swinger, Yo Adrian, Prius, Chum, Show Me, Wreck it Ralph


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Weather: 48 and very nice

FNG: None

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

COP

TTT x 10 IC, Don Quixote x 10 IC, Imperial Walker x 10 IC, Mountain Climbers x 10 IC, BAC x 10 each way IC,

The Thing

Each PAX grab Block reconvene at the picnic tables

The Finial Countdown (Start at 10 for all exercises then 9 and so on working our way down to 1 of each exercise)

Squats with block

Tricep dips

Step ups each leg

Overhead press

Block leg lifts

Decline Murkins

Run lap around AO

Mary:

Snow angles x 20 IC, WW1 sit ups x 30 on Q, Flutter Kicks x 40 IC​

Pledge:

Namearama: 13

A Merry Christmas to all Creamers!

  • When: 20181223
  • QIC: City Slicker
  • The PAX: Grasshopper, Waldo, Schrute, Space Cowboy, High Stick, Repo, Pretzel, Snowden, Wee Woo, Suds, Ma Bell, Good Times


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Very cold and never warmed up. Approximately 34 degrees!

The Thang: Runners ran and a rucker rucked. Coffee was consumed by most.

Moleskin: Plenty of good 2nd F after. Laughs were had and blessings were given for a Merry Christmas to all!

T-Claps to Tinker for dropping off my new shovel flag!

QOTD:

  1. “He was talking so much he almost made me sick” – Space Cowboy
  2. “Come on out to Magnitude tomorrow.” Snowden said. “Oh, I don’t do that.” Waldo said instantaneously.

The Cardiac Results for December 2018

  • When: 20181213
  • QIC: Defib
  • The PAX: Splinter, Penny, Defib (Rucker), Waldo, Show Me, 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: 35 and clear, the cold could burn the nostrils

FNGs: None

Ruckers: Defib 57#

Disclaimer: Given

COP:

Don Quixotes  10 IC
LBAC 10 IC forward and back

Big arm circles forward 10 IC

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac December  2018 Results:

Penny   5 (25 Merkins, 50 Squats, 75 Wide Merkins, 100 LBCs, 50 Burpees, .55 miles)

Splinter  12  (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.32 miles)

Defib (with a Ruck) 5 (25 Merkins, 50 Squats, 75 Wide Merkins, 100 LBCs, 50 Burpees, .55 miles)

Show Me 12 (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.32 miles)

Easy In 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, .99 miles)

Waldo 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .88 miles)

Mary: None

Numberama: 6

Namerama: Easy In, Splinter, Penny, Show Me, Waldo, Defib

Pledge and BOM – Done

Devo: Know what’s important to you and prioritize your time accordingly. 

Moleskin:  The Cardiac sucks… yep that about sums it up 😂 T claps for these men who challenge themselves with the grueling fitness test!

Rivals at Bedrock

  • When: 20181120
  • QIC: Sugar Mountain
  • The PAX: Defib, Prius, Yo Adrian (R), Chilly Willy, Splinter, Waldo, Easy In, Fish N Chips


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Weather: Cool but nice morning for a good workout

FNG’s: None

COP:

TTT x 10 in cadence

Don Quixote x 10 in cadence

SSH x 20 in cadence

Baby Arm Cycles x 10 forward and backwards

Overhead Claps x 20 in cadence

The Thing:  Team 1 Kicked out Buts

Divided PAX into two teams

Every grabbed a block The lined up for a a little Mosey to the wolfle ball field

Three rounds

PAX was directed to move block from one line to the other while the rest of the PAX did an exercise

Round #1 Bear Crawl Block Pulls

Squats with the block

Carolina Dry Docks

Flutter Kicks

Curls for the girls

WW1 Sit ups

Round 2 Blockie Hops

Overhead Press

Partner Situps

Monkey Humpers

Back to back block pass

Imperial Walkers

Round 3 Lunge walk with the block

American Hammers

LBC’s

Murkins

Move to stow blocks

Mary

Pickle Pounders x 20 in cadence

x and o on Q

Snow Angles x 20 in cadence

pledge

Announcements

BOM

Devo: Help where you can help.  Be kind and respectful of everyone around you.

 

 

Miles, Coffee and Donuts

  • When: 20181125
  • QIC: Sakrete
  • The PAX: Repo, Recount, Space Cowboy, Shrute, Candy Striper, Peg, Pretzel, City Slicker, Snowden, Splinter, Waldo, Professor (R), The Colonel (R), Wee Woo, Floppy


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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: Truck thermometer read 47° and clear

FNGs: None

COP:  YHC came in on two wheels at 458 and the stretching had already began and was finishing up.  At 501 the disclaimer of “Get your miles and DO NOT DIE” was given.  Everyone stepped off.  As YHC was pulling out to go pick up some donuts, Recount came in horn blowing on two wheels.  He executed his better on account of doing it in a mini van.  The donuts were set out on table and the coffee drinking and conversation commenced.

The Thang:

Runners today.  Didn’t see any ruckers or riders.

Mary: She wasn’t working today

Numberama: 14

Namerama: Sakrete, Recount, Space Cowboy, Shrute, Candy Striper, Peg, Pretzel, City Slicker, Snowden, Splinter, Waldo, Professor (R), The Colonel (R), Wee Woo, Repo

Pledge and COT

Announcements: replace with announcements

Devo: Continue to be thankful for what you have as we head into the Christmas season.  Don’t send your family into debt to buy gifts from friends and family

Moleskin:   As halftime of the SCAR/Clemson game rolled around we still didn’t have a Q for The Creamer this morning.  YHC was planning on attending but just for coffee.  To my knowledge, The Creamer has never been Qed by someone who was just there for coffee.  YHC wanted everyone to realize the multiple options we have here at The Creamer.  Lead by example.

Fitness, Fellowship, and Football on Thanksgiving.

  • When: 20181122
  • QIC: HOT SPOT
  • The PAX: STALKER, CHEETAH, FANNY PACK, ADJUSTMENT, HIGH STICK, GRU,, SPACE COWBOY, SUGAR MOUNTAIN, SHOW ME, HARD DRIVE, PIN WHEEL, BED PAN, ZAMBONI, WALDO, OLAF, GOOBER, GRASSHOPPER, GRITS, BOWEEVIL, CHOWDA, SUAVE, TESTIFY, FNG, HOT SPOT


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CONDITIONS: 42 DEGREES AND SUNNY

COUNT: 24 PAX WITH ONE FNG

THE THANG:

WARM UP AT COP: 50 SSH IC; 15 DON QUIXOTE IC; ONE LAP AROUND THE TRACK

PAX ALL LINE UP ON END ZONE LINE.

SPRINT 10 YARDS: 10 HAND RELEASE MERKINS ON Q

SPRINT 10 YARDS: 20 FULL SQUATS ON Q

SPRINT 10 YARDS: 30 FLUTTER KICKS IC

SPRINT 10 YARDS: 40 MERKINS OYO

SPRINT 10 YARDS: 50 LBC

SPRINT BACK TO GOAL LINE AND LINE UP.

RINSE AND REPEAT A SECOND ROUND.

LINE  UP ON GOAL LINE FOR A USAIN BOLT WITH A COMMENT OF THANKFULNESS FROM EACH PAX BEFORE THERE RUN.

RETURN TO COP:

COUNT OFF, NAMORAMA, DEVO – HOT SPOT, PLEDGE OF ALLEGIANCE, BOM.

 

F3 TURKEY BOWL:  TEAM HOT SPOT VS. TEAM HIGH STICK

TEAM HIGH STICK SCORED FIRST AND THEN ALTERNATE SCORING ENSUED TO A 14-14 TIE.  DEFENSIVE PRESSURE APPLIED BY TEAM HOT SPOT ALLOWED THEM TO TAKE A 28-14 LEAD.  AFTER THAT POINT THE TWO TEAM TRADED SCORES AGAIN AND THE GAME ENDED WITH TEAM HOT SPOT TAKING THE VICTORY 42-35.  SOME GREAT PLAYS WERE MADE – MAINLY OF OFFENSE BUT THE DEFENSE SAW A COUPLE ESPN MOMENTS TOO.  CHEETAH TOOK HOME THE MVP FOR MULTIPLE CONTRIBUTIONS ON BOTH SIDES OF THE BALL.  THE SCORING WAS WELL BALANCED ON BOTH TEAMS AND ALL PLAYERS CONTRIBUTED TO THE ACTION ALL MORNING.  EVEN THE OLD MAN HOT SPOT GOT IN TWO RUNNING TDS AND THREW FOR THREE MORE.