Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final Tour de Sakrete 2

  • When: 20210407
  • QIC: Sakrete
  • The PAX: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave


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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 and clear

FNGs: They don’t generally show up to the Shocker

COP:  OYO prior to 0500

The Thang:

Discuss the route for this week’s Shocker.  The running portion will be behind the shops immediately to the left coming out of the garage.  Right unto W 2nd S St, Right on S Cedar, Right on W Richardson and back to garage.

Mary: She’s off on Shocker days

Numberama: 13

Namerama: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave, Sakrete

Pledge and COT

Announcements: Sort of Quite on the home front right now

Devo: Grab a can of spray paint and cover up some of the “art work” at the top of the garage.

Moleskin:   The Shocker is the same every month.  Sometimes the route is different.  25 merkins and 25 LBC at the top of the garage.  Run across the top of the parking deck.  24 merkins and LBC.  Down the stairs.  23 merkins and LBC.  Run the route.  Once back at the parking garage 22 merkins and LBC.  Upstairs.  Rinse and Repeat decreasing numbers at each stop.  Grits started out hot and no one could catch him.  Dude is unreal.

The Cold Long Shocker

  • When: 20210203
  • QIC: Schrute
  • The PAX: Old Flame , Space Cowboy, Splinter, Pretzel, YHC


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f3 facebookWeather:27 degrees and breezy

Warm up: explain the route . Long route through alley and out to Main Street to Richardson abs back to garage

the Thang : Pretzel to a mosey around Summerville rehabbing . Other ran long route and one rucked the Shocker

 

Old Flame finished strong with 7 completed. Splinter  and Space Cowboy dressed for summer and crushed it.

cot pledge and prayer.

have a safe and enjoyable Wednesday

The Concrete Beast

  • When: 20200902
  • QIC: Stalker
  • The PAX: Grits (respect), Peg (respect), Old Flame (respect), BTB (respect), Old D (respect), Defib (rucker), Waldo, Snap-On, AC/DC, Pretzel, Muscadine, Space Cowboy, Splinter, Masterload


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INTRO: Tremor historically has low numbers on the first Wednesday of each month, because it conflicts with The Shocker. This month we wanted to try combining the two AO’s. 15 men joined the experiment.

THANG: From the top of the garage, do 25 merkins/25 LBC’s. Run to the opposite corner, do 24 merkins/24 LBC’s. Run down the stairs, 23/23. Run out of the garage and around the block, back to the garage, 22/22. Run up the stairs. That’s one round. Repeat as many rounds as possible in 45 minutes, reducing the merkins and LBC’s by one rep at each stop.

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: I prefaced my devo by recognizing aloud that verses of the Bible are often, and sometimes intentionally, taken out of context when you have a specific agenda. Lately, I have been contemplating going back into business for myself after a 7 year “vacation”. While looking for a devo last night, I came across Proverbs 6:6-8. “Go to the ant, you sluggard; consider its ways and be wise! It has no commander, no overseer or ruler, yet it stores its provisions in summer and gathers its food at harvest.” See?! The Bible is telling me that I shouldn’t have a boss, and that I should go back into business for myself!

No, no it’s not. Space Cowboy correctly pointed out that Proverbs 6:6-8 is saying, “don’t be lazy, be like the ant.” Have you ever watched ants? They are constantly busy, intuitively doing those tasks that need to get done, without a boss making them get it done. They don’t need a wife nagging them to take the garbage out, or to fix the faucet, or cut the grass. They don’t need a boss setting expectations and deadlines. Ants just get it done. Furthermore, like smart business owners, ants store-up provisions when times are good, in anticipation of those lean months.

MOLESKIN: Observations from the back of the pack:

The Respects are tough, with Grits, Old Flame, Peg, Old D, and BTB among the front runners and lapping YHC a few times.

Defib is still a freak, with his ruck that is apparently welded to his back…lapping YHC a few times.

Waldo and Masterload, the virgins, crushed it…lapping YHC a few times.

AC/DC, Pretzel, and Splinter are my kind of people, quietly and methodically knocking it out…lapping YHC a few times.

Snap-On gives a surprisingly good smack on the ass…as he lapped YHC a few times.

Muscadine is as competitive as ever, not letting a little Merlot slow him down…as he lapped YHC a few times.

Space Cowboy is that guy who always shows up, contributes, and puts out…and he lapped YHC a few times.

A curfew, a bike and The Shocker

  • When: 20200603
  • QIC: Pretzel
  • The PAX: Schrute, Mose, Stalker, Pretzel


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The curfew imposed by Town of Summerville meant a 0615 start for the Shocker, the monthly 45 minutes of hell we endure at the downtown garage. The late start meant that several men who otherwise would have been there couldn’t make it, which sucks. YHC had to heavily modify due to the surgically mended paw. I brought the bike trainer and set up at the top (even though technically I’m still not supposed to ride – don’t tell). I started with 30 merkins and LBCs, then rode for five minutes. I repeated that for the duration. The rest executed a standard short-course Shocker. One benefit of starting later: the sunrise was amazing.

Conditions: Upper 60s, clear. Awesome sunrise.

Not the sunrise we witnessed this morning.

The Thang

Circuits up and down the garage, and out Short Central Ave., cut over to Central, and back to the garage. Starting with 25 merkins and 25 LBCs, and decreasing by one each at three different stops per circuit. Once you get to 1 and 1, start heading back up. Rough estimate of .3 miles or so running/stairs per circuit.

Name-a-Rama / Pledge / COT / Socially Distanced BOM / Devo

Some like it hot

  • When: 20190807
  • QIC: Pretzel
  • The PAX: Old Flame, Glitter Pony, Abacus, Grits, Pretzel


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The first Wednesday of August brought with it the monthly running of the Shocker and some miserable, miserable heat and humidity. There was no relief. Even the top of the garage, where you can sometimes catch a breeze, was stifling. And the bowels of the garage were practically inhumane. The suck was extra big today.

Conditions: Hot. Damn man, weren’t you paying attention? I just said that.

These are all things that are hot. But none is as hot as the Concrete Beast was for the August Shocker.

The Thang

Run the Shocker for 45 minutes. Don’t know what that means? Well, then we’ll see you on Sept. 4 for the next edition of the Shocker so that we can learn you up.

Results
Old Flame: 4 circuits of the long loop

Grits: 5.1

Glitter Pony: 5.3

Abacus: 5.3

Pretzel: 6

 

 

Good things come (to The Shocker) in 3s

  • When: 20190501
  • QIC: Pretzel
  • The PAX: Grits, Flo, Pretzel


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Don’t shoot the Invisible Swordsman.

Three F3 Summerville amigos descended like a testicle upon the Concrete Beast for the May Shocker. YHC, for reasons that continue to defy self logic, wore a ruck.

Conditions: Clear, low 60s. Nice.

The Thang

The Shocker, for 45 minutes. Very Shockery.

Two Pair for the March Shocker

  • When: 20190306
  • QIC: Flo
  • The PAX: Schrute, String Bean, Old Flame


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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: 32 degrees

FNGs: None

The Thang: The PAX complete exercises in descending volume stopping at the top and bottom of each staircase with a run around the block in each circuit. Once you get to one rep, start working your way back up.

Ruckers: Start at 15 Merkins and 15 Squats (next stop go to 14, then 13, and so on…)

Non-Ruckers: Start at 25 Merkins and 25 LBC (next stop go to 24, then 23, and so on…)

Results:

String Bean: Rucker – Lost count / did his own thing

Schrute: Rucker – 5

Old Flame: 7

Flo: 7.2

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: Low numbers. Cold weather. Lots of pollen. Old Flame wore a tank top and shorts. String Bean tried to convince Schrute to do an HTL.  

What Number Am I On?

  • When: 20181107
  • QIC: Stalker
  • The PAX: City Slicker (rucker), Old Flame (respect), Cheetah (rucker), Defib (rucker), Schrute, Grits (respect)


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Intro: The usual suspects turned up for the November running of The Shocker. They know the drill: 25 merkins, 25 LBC’s, run to the next station and decrease by 1. The idea is to beat last month’s score or PR, but you would first need to remember last month’s score or current PR.

City Slicker, who has a GoRuck TL this weekend, hung back with the old men, Grits,  who has a half marathon this weekend, and Stalker, who has no excuse. Old Flame is still acting like a young buck and lapped YHC at least twice. Cheetah was on a mission and was moving very Cheetah-like. Schrute took on The Shocker in a worker-like fashion, with head down and quietly knocked down the laps. And Defib didn’t want to stop, but also didn’t die. So there’s that.

Warmup: Nope.

Thang: We ran.

Mary: Never.

Pledge, Announcements, Prayer Requests: Ruck for Hunger, 11/17 @ 0900 @ Coastal Coffee.

BOM: Yes.

Devo: No.

The Shocker – May 2018 edition

  • When: 20180502
  • QIC: Peg
  • The PAX: Old Flame, Grits, Greenbags, Redo, Stringbean, Shortcake, Shrute, FNG Turbo


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The Shocker Thang

Nine men took on the Shocker for May. Circuits up and down the garage, and out Short Central Ave., cut over to Central, and back to the garage. Starting with 25 merkins and 25 LBCs, and decreasing by one each at three different stops per circuit. Once you get to 1 and 1, start heading back up. Rough estimate of .3 miles or so running/stairs per circuit. Ruckers follow same pattern, but begin with 15 merkins/squats. It’s a brutal 45 minutes with or without a ruck.

Conditions: High 50s and clear

Grits – 7.3 (352 merkins/352 LBCs)

Old Flame – 9.0 (402 merkins/402 LBCs)

Peg – 9.5 (444 merkins/444 LBCs)

Shortcake – 3.0 with ruck (114 merkins/114 squats)

Schrute – 6.5 (327 merkins/327 LBCs)

Redo – 6 with ruck (174 merkins/174 squats)

Stringbean – 4 with ruck (122 merkins/122 squats)

Greenbags – 8.3 (390 merkins/390 LBCs)

Turbo – with ruck

Numberama, Namearama, Pledge, COT

Moleskin: Nice turnout today with runners, ruckers, and an FNG! Welcome Charles Leon – Turbo. Great work today men!

 

The Shocker – April 2018 edition

  • When: 20180404
  • QIC: Peg
  • The PAX: Old Flame, Grits, City Slicker


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The Shocker Thang

Four men took on the Shocker for April. Circuits up and down the garage, and out Short Central Ave., cut over to Central, and back to the garage. Starting with 25 merkins and 25 LBCs, and decreasing by one each at three different stops per circuit. Once you get to 1 and 1, start heading back up. Rough estimate of .3 miles or so running/stairs per circuit. Ruckers follow same pattern, but begin with 15 merkins/squats. It’s a brutal 45 minutes with or without a ruck.

Conditions: High 60s but low humidity.

Grits – 6.3 (331 merkins/331 LBCs)

Old Flame – 7.0 (335 merkins/335 LBCs)

City Slicker – 7.0 with ruck (335 merkins/335 LBCs)

Peg – 8.almost9 (403 merkins/403 LBCs)

Numberama, Namearama, Pledge, COT

Moleskin: This was YHC’s first trip back out to the Shocker since November and it always delivers a good one. I guess the small number of PAX can be attributed to spring break week. Regardless, the Shocker takes no breaks and is always ready. These men were ready and held their own this morning. Great work men!