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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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


2020-12-13 by Schrute Leave a Comment

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

Filed Under: The Creamer Tagged With: Borland, Chedda, Chowda, City Clicker, DHL, Grasshopper, High Stick, masterload, Placebo, Pretzel, Schrute, Space Cowboy, Splinter, Stalker, Sugar Mountain

Locker Room Talk

  • When: 20201115
  • QIC: Schrute
  • The PAX: Milton, Space Cowboy, Borland, Placebo, YHC


2020-11-15 by Schrute Leave a Comment

Weather : 63 degrees abs pleasant

Warm up: waiting for 5AM

The Thang: all ran various routes with an abbreviated Milton Route

COT: silent meditation

talk about 70s version of Star Wars special effects compared to 2010 version of the series

Also discussion around the style and expense put into sports team’s locker rooms. And if you are a rapper you put Magnum Condoms  into your Ryders

Filed Under: The Creamer Tagged With: Borland, Milton, Placebo, Schrute, Space Cowboy

Sunday Funday

  • When: 20201108
  • QIC: Schrute
  • The PAX: Space Cowboy, Splinter, Sugar Mountain, Placebo, Borland, YHC, Repo


2020-11-14 by Schrute Leave a Comment

f3 facebookWeather: cool 69 degrees , Dark out

warm up: waiting for 5am

 

the Thang : runners ran various routes and one Rucker – Repo

 

the standard was held and good conversation at the Starbucks

 

make it a great week!

Filed Under: The Creamer Tagged With: Borland, Repo, Schrute, Space Cowboy, Splinter, Sugar Mtn

DHL sighting

  • When: 20200927
  • QIC: Schrute
  • The PAX: Space Cowboy, City Slicker, Milton, Grasshopper, DHL, Borland, Placebo, YHC


2020-09-28 by Schrute Leave a Comment

Weather: cooler and less humid, low 70s

 

warmup: waiting for 5am to start

 

the Thang: eight gathered to run various routes.

DHL made an appearance to the Creamer and graced Nexton with his presence. He delivers a fast pace for the Sunday running and was on time for some conversation afterwards.

Milton, City, and Schrute ran the Milton 5mile Route.
Space Cowboy ran a Sigma 5K. Grasshopper and Borland ran a modified Sigma 5K.

Placebo, well he hates to run, but when you breakout the Ranger Panties, you put in the effort

 

COT: back to the outdoor tables for some conversation before drifting back to our homes for the day.

the standard was held.

 

 

Filed Under: The Creamer Tagged With: Borland, City Slicker, DHL, Grasshopper, Milton, Placebo, Space Cowboy

OVER/UNDER @ BEDROCK

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


2020-09-01 by Sakrete Leave a Comment

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.

Filed Under: Bedrock Tagged With: AC/DC, Borland, Chowdah, Defib, Easy In, Repo, Sakrete, Splinter, Spooky (R), Sugar Mountain, Waldo

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


2020-08-27 by Pretzel Leave a Comment

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

Filed Under: Bedrock Tagged With: AC/DC, Borland, EZ-In, Floppy, High Stick, Mayhem, Peg, Pretzel, Repo, Sakrete, Splinter, Sugar Mountain, Waldo

We were all tired, but we ran anyway

  • When: 20200311
  • QIC: Floppy
  • The PAX: Picassso, Defib, Grits (Respect), Schute, Stalker (Respect), Flo, Splinter, Space Cowboy, Old Flame (Respect), Al Bundy, Icebox, City Slicker, The Colonel, Borland


2020-03-11 by Floppy Leave a Comment

Weather: 60 and pollen

Warm-Up: rolling out of bed

The Thang: Pax had the option for the 5-Points, the stadium loop, and any other loop that worked for you.

Moleskin: We were all pretty sleepy when we got out of our cars, but we all have March Madness and wanted the miles.

Filed Under: Tremor Tagged With: Al Bundy, Borland, City Slicker, Defib, Flo, Floppy, Grits, Icebox, Old Flame, Picassso, Schute, Space Cowboy, Splinter, Stalker, The Colonel

Sakrete Qs The Creamer

  • When: 20200223
  • QIC: Sakrete
  • The PAX: Ice Box, Sophia, Hot Tub, Myrtle, Ivories, Borland, Chedda, Spooky, High Stick, DT, Flanders, The Colonel, Grasshopper, City Slicker, Shrute, Pretzel, Floppy, Duchess, Space Cowboy


2020-02-27 by Sakrete Leave a Comment

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

Conditions: Too damn cold

FNGs: None today

COP:  That lands on you

The Thang:

Run, Ruck, Ride or come drink coffee.  There are no rules here.

Mary: I don’t think she was working but I can’t be certain.

Numberama: 20  came and went at some point.

Namerama: See above.  Why do we put this in 3 times?

Pledge and COT 20 men gathered inside Starbucks for some conversation and fellowship

Announcements: We don’t know because we didn’t have a time for them

Devo: Leave that you the professionals

Moleskin:   YHC has been away from Sunday Q’s and workout in general for the last several months on account of my work schedule.  When Floppy issued the February challenge I knew this would be my shot to fill the Q a running AO.  And by Q I mean show up, start talking with Hot Tub and have someone else say “Hey its 5 o’clock I’m going”.  To which I replied “Don’t die you can’t sue anyone”.  That is literally all I did to Q this.  The Creamer basically Q’s it self.

Filed Under: The Creamer Tagged With: Borland, Chedda, City Slicker, Double Trouble, Duchess, Flanders, Floppy, Grasshopper, High Stick, Hot Tub, Ice Box, Ivories, Myrtle, Pretzel, Sakrete, Shrute, Sophia, Space Cowboy, Spooky, The Colonel

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

A case of the runs

  • When: 20190519
  • QIC: Pretzel
  • The PAX: The Colonel, Borland, City Clicker, Professor Klump, Old Flame, Joe, Space Cowboy, Grasshopper, Suds, Shortcake (starsky), Hollywood, Old D, Sofia, Waldo, M&M, Pretzel


2019-05-20 by Pretzel Leave a Comment

The first sprint triathlon of the season siphoned off some numbers, but a still-solid group of 17 got a case of the runs (and rides, and rucks) at The Creamer on Sunday.

Conditions: MOIST

The Thang

0500ish: Start

Between 0500-0645: Finish exercise, begin coffee

Filed Under: The Creamer Tagged With: Borland, City Clicker, Grasshopper, Hollywood, Joe, M&M, Old D, Old Flame, Pretzel, Professor Klump, Shortcake (starsky), Sofia, Space Cowboy, Suds, The Colonel, Waldo

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