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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

1,500 and Counting

  • When: 20190701
  • QIC: City Slicker
  • The PAX: Schrute, Show Me, High Stick, Milton, Snap-On, Green Bags, Stalker (R), Old Flame (R)


2019-07-01 by City Slicker Leave a Comment

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: 80 degrees, feel likes we went running in a pool or took a bath

The Thang: The Cow Route.

 

 

Filed Under: Tremor Tagged With: City Slicker, Green Bags, High Stick, Milton, Old Flame, Schrute, Show Me, Snap-On, Stalker

Welcome Plan B!

  • When: 20190628
  • QIC: City Slicker
  • The PAX: Snap-On, Space Cowboy, Stringbean, Too Much, Professor Klump (R), Stalker (R), Old D (R), Plan B (FNG)


2019-06-28 by City Slicker Leave a Comment

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: 68 degrees, dry

The Thang: 9 PAX for the Friday edition of The Creamer. Run, cool down, drink coffee. Forget flag.

Moleskin:Welcome FNG Chris Digby, now know as Plan B! Would have been nice if your buddy Hollywood who EH’d you came out 🙁

Filed Under: The Creamer Tagged With: City Slicker, Old D, Plan B, Professor Klump, Snap-On, Space Cowboy, Stalker, Stringbean, Too Much

Bear Crawls, Glitter Pony and Colonoscopies

  • When: 20190627
  • QIC: City Slicker
  • The PAX: Cannoli, Freeloader, Smokey, Space Cowboy, Stalker (R)


2019-06-27 by City Slicker Leave a Comment

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

Conditions: Ideal

FNGs: None

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC
  • T-Claps 15x IC

The Thang:

  • Mosey to the block pile, grab a block, and head back to the flag.
  • A.L.A.R.M #1 (Arms, Legs, Abs, “R” exercise, “M” exercise)
    • Curls for the Girls 20x IC
    • Squats with the block 20x on Q
    • WWI Sit-ups without block 20x on Q
    • Run the long way around the AO
    • Mountain Climbers 20x IC
  • ATM’s
    • Alternating Shoulder Taps 15x IC
    • Tempo Merkins 10x IC
    • Fast Merkins 15x on Q
  • Leave block, mosey to the tennis courts, partner up and line up along end line.
  •  Bear Crawl 1-2-3
    • While partner 1 is completing the below exercises, partner 2 is bear crawling to the end of the first court. Once there, crawl bear back to partner 1 and flip flop.
      • Merkins 100x
      • LBC’s 200x
      • Squats 300x
  • Mosey back to flag.
  • A.L.A.R.M #2
    • Tricep Extensions 20x on Q
    • Calf Raises with block 20x IC
    • Indian Sit ups 20x on Q
    • Run the long way around the AO
    • Monkey Humpers 20x IC
  • Stow blocks.

Mary:

  • Flutter Kicks 20x IC
  • Pickle Pounders 20x IC

 

Numberama: 6

Pledge and COT

Devo: Be Better. We may do some things okay, good or great, but there is always room for improvement. Try to be better in all aspects of life and things you do, such as being a husband, father, friend, etc.

Announcements:

  • July 4th Convergence @ The Ditch
  • Reflective shirt order is extended until 7/1. We need 12 shirts to get this to print and currently need 8 more to get there!

Moleskin: Plenty of mumble chatter this morning even with less PAX. For some weird reason there was talk about colonoscopies and filming it, sending said videos to other PAX – weird. There was also a hint of charred oak bourbon coming from somewhere….was that you Cannoli? And we all now know that Stalker loves bear crawls.

 

Filed Under: Seismic Tagged With: Cannoli, City Slicker, Freeloader, Smokey, Space Cowboy, Stalker

Popping that cherry

  • When: 20190626
  • QIC: City Slicker
  • The PAX: Grasshopper, Al Bundy


2019-06-26 by City Slicker Leave a Comment

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: Relatively cooler at 68 degrees

The Thang: Three men took to the streets of Summerville with one objective, get some miles. As BTB would say, we ran all of ’em! Stadium Loop > Berlin G > Alston Loop got us right at 5 miles, in time, back at the AO. While y’all were shocking, we were having a great time, discussing weekend and 4th of July plans!

I can’t wait to hear about Grasshopper’s scalloping adventures this upcoming weekend!

 

 

Filed Under: Tremor Tagged With: Al Bundy, City Slicker, Grasshopper

Odd Numbers and Howling Monkeys

  • When: 20190620
  • QIC: City Slicker
  • The PAX: Pretzel, Fish N Chips, Waldo, Loose Nuts, Swinger, Robin Wood, Schrute, Splinter, Mayhem, Defib, Easy In, Wreck-it Ralph, Cheetah, Sakrete, Peg (R), Yo Adrian (R), Prius (R)


2019-06-20 by City Slicker Leave a Comment

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

Conditions: 75 degrees, slight breeze to start and end the BC with nothing in the middle

FNGs: None, disclaimer given

COP:

  • Thru the Tunnel 10x IC
  • Don Quixote 10x IC
  • Imperial Walkers 10x IC
  • LBAC’s F/R 10x IC

The Thang:

  • Lineup in 2 lines for an Indian Run around the parking lot to the block pile, grab a block, and head back to the flag.
  • At the flag, complete the following exercises.
    • Curls for the Girls 32x on Q
    • OHP 32x on Q
    • LBC’s without block 32x on Q
    • Chest Press 32x on Q
    • Lawnmowers 16x OYO each side
    • Squats with block 32x on Q
  • Leave blocks and Indian Run to the picnic tables.
    • Step-ups 16x each leg OYO
    • Incline Merkins 16x OYO
    • Decline Merkins 16x OYO
    • Tricep Dips 16x OYO
    • Tricep Dips 16x OYO
    • Decline Merkins 16x OYO
    • Incline Merkins 16x OYO
    • Step-ups 16x each leg OYO
  • Mosey to the front entrance of the park and circle up in the street.
    • Howling Monkeys – Begin Monkey Humpers10x IC (4 count) in a circle. Once first person finishes, next person goes – hold ankles until you are up.
  • Mosey back to the flag.
    • Squats with block 17x on Q
    • Lawnmowers 17x OYO each side
    • Chest Press 17x on Q
    • LBC’s without block 17x on Q
    • OHP 17x on Q
    • Curls for the Girls 17x on Q
  • Stow blocks.

Mary:

  • Flutter Kicks 32x IC
  • American Hammers 17x IC

Numberama: 18

Pledge and COT

Announcements: Beast Week next week – check the FB event for details, F3 Summerville Shirt order closes in 5 days – go order!, July 4th Convergence at The Ditch

Moleskin:  

No one was harmed or sexually molested during the BC. T-Claps to the ruckers and those who doubled down (BJDD). I have to apologize to Sakrete for the multiple sets of odd numbers. It has been a while since YHC Q’ed a BC and it felt great to get the opportunity to lead the fine men of Bedrock. Thanks for having me and I hope I didn’t disappoint!

 

Filed Under: Bedrock Tagged With: Cheetah, City Slicker, Defib, Easy In, Fish N Chips, Loose Nuts, Mayhem, Peg, Pretzel, Prius, Robin Wood, Sakrete, Schrute, Splinter, Swinger, Waldo, Wreck-It Ralph, Yo Adrian

Now I know what a Good Times Cannoli feel like…

  • When: 20190617
  • QIC: City Slicker
  • The PAX: Joe, Hollywood, Snap-On, Schrute, Milton, Old D (R)


2019-06-17 by City Slicker Leave a Comment

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: It seems the cool weather was just a fluke and it gone. 70 degrees at step off and once we got back it looked like we jumped in a pool.

The Thang: Black Friday Route, plain and simple. Or at least I thought it would be. YHC had to take a few minutes off from Q’ing to stop at Walgreens and relieve some stomach tension. Now that I have experienced it first-hand, I understand what Good Time went through and what Cannoli constantly does.

Snap-On gets all the credit for suggesting Walgreens!

Filed Under: Tremor Tagged With: City Slicker, Hollywood, Joe, Milton, Old D, Schrute, Snap-On

The stank, return of Myrtle and DT being dragged around…it was memorable!

  • When: 20190614
  • QIC: City Slicker
  • The PAX: Muscadine, Pretzel, Double Trouble, Myrtle, Bee-Wax, Floppy, Swamp Monkey, Professor Klump (R), Old D (R)


2019-06-14 by City Slicker Leave a Comment

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: ~67 degrees at time of step off, it was glorious!

The Thang: 10 PAX showed up, got miles and drank coffee. Triathlon training is in full swing!

Moleskin: Nice turnout with 3 riding (1 with a brick) and 7 others solely running. Welcome back to Myrtle and thanks for reminding me why I missed you – I now know you will not be there tomorrow 🙂 Gypsy did not show up but he did find his wallet! The stank from the garbage truck that left tracks from the Carolina Ale House dumpster was right where we finished up. Let’s just say it was absolutely brutal to finish your run and smell that.

Also, do not let DT fool you. He said he was going to run around a 10 minute mile and the fool didn’t even come close to that. He knocked out 4 miles with YHC at an overall pace of 8:53. Well done sir!

Filed Under: The Creamer Tagged With: Bee-Wax, City Slicker, Double Trouble, Floppy, Muscadine, Myrtle, Old D, Pretzel, Professor Klump, Swamp Monkey

Who really invented “The Creamer”?

  • When: 20190609
  • QIC: City Slicker
  • The PAX: Bueller, High Stick, Muscadine, Floppy, Splinter, Flanders, Schrute, Waldo, Pretzel, Repo, 50/50, Grasshopper, Defib, Space Cowboy, Wreck-it Ralph, Manana, Sugar Mountain, Shortcake, Placebo (R), Professor Klump (R), Peg (R)


2019-06-11 by City Slicker Leave a Comment

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: Clear

The Thang:

21 PAX got miles in either running, rucking or biking. One shuffled in for just coffee – great to see you Shorty! Also great to see Floppy back in the gloom!

Filed Under: The Creamer Tagged With: 50-50, Bueller, City Slicker, Defib, Flanders, Floppy, Grasshopper, High Stick, Manana, Muscadine, Peg, Placebo, Pretzel, Professor Klump, Repo, Schrute, Shortcake, Space Cowboy, Splinter, Sugar Mountain, Waldo, Wreck-It Ralph

The art of the Shortcake Shuffle

  • When: 20190602
  • QIC: City Slicker
  • The PAX: Bueller, Hot Tub, DHL, Borland, Pyle, Gypsy, Space Cowboy, Grasshopper, Wee Woo, Double Trouble, The Colonel (R), Placebo (R), Megablock (FNG - 2.0)


2019-06-03 by City Slicker Leave a Comment

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: Ideal

The Thang:

13 PAX got miles in. One shuffled in for just coffee.

At least Double Trouble showed up for the 2nd F? He seems to now be mastering what is called the Shortcake Shuffle. That is a walk from the car to Starbucks for just coffee. Well done!

Welcome 2.0 FNG Matt Gilmer, aka Megablock.

Happy birthday Gypsy!

Filed Under: The Creamer Tagged With: Borland, Bueller, City Slicker, DHL, Double Trouble, Grasshopper, Gypsy, Hot Tub, Megablock, Placebo, Pyle, Space Cowboy, The Colonel, Wee Woo

The return of Black Friday

  • When: 20190529
  • QIC: City Slicker
  • The PAX: Al Bundy, Snap-On, Joe, Milton, Segway, Stalker (R), Old Flame (R), Brawny (FNG)


2019-05-29 by City Slicker Leave a Comment

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: Hot, humid…you know….

The Thang: Black Friday Route, plain and simple

Welcome FNG – Brawny! He is Stalker’s nephew from California. Goes to school in the northern part of Cali and runs like the wind through the redwoods.

Filed Under: Tremor Tagged With: Al Bundy, Brawny, City Slicker, Joe, Milton, Old Flame, Segway, Snap-On, Stalker

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