Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Run Around

  • When: 20210314
  • QIC: Schrute
  • The PAX: City Slicker, Sakrete, Pony, What?!, Grasshopper, High Stick, YHC


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f3 facebookWeather: prefect running condition. Low 50s. Hint of drizzle but stopped.

warm up: some chatter and stretching before start.

 

the Thang: City was out for an appearance. Pony abs What?! Rucked 3 miles. High Stick put in a solid 5K and Sakrete, City, and YHC ran a 5 mile bridge run and back. Grasshopper came out for some fellowship too. It was like the old days of the Creamer with coffeeteria and chatter. Pony, Sakrete and What?! Really added to the dynamic of ball busting and commentary.

COT: you forget how things have changed from a year ago. Not a lot to train for or numbers for attendance since COVID changed it all.

the standard was held minus the flags. Schrute will pay dearly for that at a future AO.

WHY IS DEFIB SO FAST??

  • When: 20201215
  • QIC: Sakrete
  • The PAX: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo


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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: A cool 41 degrees at kick off

FNGs: None today

COP:  10 TTT IC,  Flamingo with left leg planted (Pax count off), Flamingo with right leg planted (Pax count off), LBAC forward x 20 IC, LBAC reverse x 20 IC.  Mosey to the bridge and Bernie Sanders Run across bridge and Mosey back to flag.

The Thang:

Calf Raises OYO  (When YHC called your birthday month run around the gravel parking lot.  Goal is to catch the man in front of you while trying to not get caught by the guy behind you).  If you were passed 3 burpees OYO.

Grab a block and gather at entrance to the gravel lot.

20 curls for the girls on Q.  Run to the light pole on the right side.

15 Squat on Q.  Run back to blocks @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extension on Q.  Run to the light pole on the right side.

15 Squats on Q.  15 WW1 situps on Q.  Run back to block @ entrance to gravel lot.

20 curls for the girls on Q.  20 Tri Cep Extensions on Q.  20 Chest presses (on your six).  Run to the light pole on the right side

20 Squats on Q.  15 WW1 situps on Q.  15 Lt. Dan OYO.

Indian Run to entrance to the park where the baseballs are.

15 dips on Q.  Run out to the gate and back.

15 dips on Q.  15 Step Ups OYO.  Run out to the gate and back.

Mosey to the wiffle ball field via wooden bridge.  Gather at home plate.  20 merkins OYO.  Jailbreak around the bases.  20 merkins OYO.  Mosey back to the blocks via path on opposite side of Wiffle ball field from where you entered.  Once back at the blocks Stow and meet back @ flag.

Mary: Thundestruck Plank-merkins (Play Thunderstruck by AC/DC.  Hold plank.  When they say thunder in the song execute a merkin.  If you break plank run down to the light pole and back.  Rinse and Repeat)

Numberama: 14

Namerama: Snips, Splinter, Easy In, Mayhem (R), M&M (R), Sugar Mountain, Waldo, High Stick, Defib, Dri Prime, Fish N Chips, City Slicker, Repo, Sakrete

Pledge and COT

Announcements: Raised over $550 for Operation Sweet Tooth at the Christmas drop in last week.  Good on you men.

The Guild tomorrow morning at the big gazebo in the park.  0500.

January 9th anniversary convergence @ 0700 @ Faultline.  Anniversary party @ green barn @ Carnes Cross Roads that evening

Devo: To Pray For
And the Holy Spirit helps us in our weakness. For example, we don’t know what God wants us to pray for. But the Holy Spirit prays for us with groaning’s that cannot be expressed in words. (NLT) ( Romans 8:26 )

Don’t know how to pray or unsure of what to say? Don’t worry, just spend time with God and count on the Holy Spirit to pray on your behalf. Talking with God is an important part of a growing spiritual life. Do you forget to pray regularly? Share your thoughts with God while you do a daily habit such as brushing your teeth. This will help jump start your prayer life. Or write down your prayers in a journal to detail out your thoughts

Moleskin:  It is Defib’s birthday.  Defib is very fast.  Dri Prime requested Thunderstruck as we were walking up to the flag to begin BC.  I am not one to disappoint a fan.  I made it work.  M&M and High Stick shared with me they thought I was a mother….. nevermind you get the point.   

It’s just after 9am and my legs already feel like that baby giraffe learning to walk.  Ain’t gonna be a good day. 

Mayhem’s Long Awaited Q Debut

  • When: 20201210
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, 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: Cold, clear

FNGs: None

COP: LBAC x20 IC forward & backward; Overhead claps x20 IC; SSH x20 IC; Imperial Walkers x20 IC; Mountain Climbers x20 IC; TTT x10 IC

The Thang:
-Mosey to parking lot at front of park.
-Indian Run back to flag
-Series of stretches
-Assemble at entrance of circle w/ block
-Merkins x10 on Q; Bear Crawl to cone about 10-15 yards; SkiAbs x10 IC; Bear Crawl back
-Reverse Squats x12 on Q; Plank walk to cone; Calf Raises x20 on Q; Plank walk back; Curls x10 on Q
-Merkins x20 on Q; Bear crawl to cone; SkiAbs x20 OYO; Bear Crawl back
-Reverse Squats x21 on Q; Plank walk to cone; Calf Raises x40 on Q; Plank walk back; Curls x20 on Q
-Bear crawl to cone and back
-Stow Blocks

Mary: Rocking Chair LBCs x10 IC; WWI Situps x10 on Q; Box Cutters x10 IC; Flutter Kicks x20 IC; Heels to Heaven x10 on Q

Numberama: 13

Namerama: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In, Mayhem, Waldo

Pledge and COT

Announcements: Christmas drop-in at Stalker’s House tonight; Saturday workout at Bedrock; Anniversary Convergence/Party on Jan. 9; Sakrete is collecting clothes for donation

Devo: Bedrock mantra…DBAD

Moleskin: Mayhem stepped up and delivered a high quality beat-down.  In true Bedrock fashion, the pax tried to distract him with late arrivals (including one arrival during Mary), plenty of mumble chatter, and some good-spirited critiques of the exercises that he chose, but Mayhem was prepared and took it all in stride.  Looking forward to future Mayhem workouts.

A FIELD TRIP TO THE UNUSED AREA OF THE PARK

  • When: 20201117
  • QIC: Sakrete
  • The PAX: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R)


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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: I don’t remember it was a long time ago

FNGs: None today

COP:  20 squat on Q, Right legged Flamingo (Right leg planted.  Hold left leg behind you and PAX count off really stretch that quad), Left Legged Flamingo- PAX count off, PAX led up downs (high knees and go around circle with each PAX calling the down.  Hit the deck and back up)

The Thang:

Reverse Indian Run around circle @ the flag.  Lead man runs around the circle to the back of the line while remaining PAX lunge walks.  Once lead man reaches back of the line next man goes.  Continue until each man has ran.

Break into two columns heading away from the flag.  Indian run until next stop.  Push yourself.

Halt at picnic shelter on left side.

20 Dips on Q.

20 incline merkins on Q

Two columns heading towards entrance to park.  Indian run until next stop.  Push yourself .

Halt at wall behind baseballs at the entrance.

@ the small wall 20 dips on Q

20 incline pushups on Q

20 hand release decline merkins OYO  (feet on the wall.  Execute a hand release merkin)

Two columns heading toward the top parking lot by the fire station.  Push yourself.

Make the turn around the parking lot and head into the concession area in between the ball fields.  Go down the steps to the first row of the concrete bleachers.  On bottom row:

20 dips on Q.

20 incline merkins on Q.

5 squats on Q.  Broad jump ground to first row of bleachers.

10 squat on Q.  Broad jump first row of bleachers to second row

15 squats on Q.  Broad jump second row up to third row

20 squats on Q at top

Down stairs and out to the concession area.

10 hand release merkins on Q and take a lap around the concession stand

Repeat squats and broad jumps as before

10 hand release merkins on Q and 10 burpees OYO and take a lap around the concession stand

Mosey out to the road that leads to scoreboard

At the scoreboard do 20 dips OYO.

Partner up.  Mosey back to the flag with your partner.  Push him to get there faster.

Mary: Several ab exercises that took up the remaining 3 minutes

Numberama: 12

Namerama: Manana, Mad Dog, Gruber, Repo, Waldo, City Slicker, Don King, High Stick, Easy In, Splinter, Mayhem (R), Sakrete

Pledge and COT

Announcements: Dec 10th Christmas drop @ Stalkers house @0600   Collecting monetary donations for MUSC Childrens Hospital;  Jan 9th anniversary convergence @ 0700 @ Faultline; Jan 9th anniversary party @ Carnes Crossroads barn.

Devo:

White As Snow

“Come now, let’s settle this,” says the LORD . “Though your sins are like scarlet, I will make them as white as snow. Though they are red like crimson, I will make them as white as wool. (NLT) ( Isaiah 1:18 )

 

As you read this scripture, let God’s forgiving nature envelop you.  It is by His grace, He pursues and saves us.  What a mercy filled gift! Have you accepted God’s offer to wash you white as snow?

Moleskin:   This may not be exactly what was done.  I have a bad habit of not writing down my workouts at any point.  I failed to get my backblast done due to the website going down.  By the time I figure out how to log in and do the back blast the memory of the workout was a tad fuzzy.  This is close though.  I remember City Slicker was there because this is the first BC he has attended in 3 years.

The Gathering

  • When: 20201101
  • QIC: Schrute
  • The PAX: City Slicker, DHL, Placebo, Peg, YHC


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Weather: 62 degrees and cool

 

Warm up: waiting for 5AM

 

The Thang: two routes run, Placebo 5K. And the 7 mile rum by the rabbits.

COT: conversation at the outdoor seating of Starbucks

 

The Standard was held

DHL sighting

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


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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.

 

 

The Tremor New Route

  • When: 20200921
  • QIC: Schrute
  • The PAX: Grits, City Slicker. Space Cowboy, Splinter, Flo, Pretzel, YHC


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weather: very cool, 60 degrees

warm up: stretching and conversation.

the Thang: a new route was thrown out to the Pax taking the long way of Hickory to Western Carolina and back down 1st street and around main to AO. It was a 4.8 mile run with many places to shorten the miles

shour out to the PAX for openness to follow along the route

Pledge

COT: Prayers for all PAX attending AOs and those fart sacking

 

prayer: very inspiring words from Space Cowboy to start off the week

 

f3 facebook

Friday Morning Creamer

  • When: 20200821
  • QIC: Schrute
  • The PAX: Hollywood, Old Flame, City Slicker, Milton, Ice Box, Splinter, Space Cowboy, Masterload, Snap-on, Milton, Peg, Placebo, Dri-Prime, YHC


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  • Weather: Humid and light drizzle, 75 degrees

Warm Up: waiting for 5am start

Thang: one main group ran the Milton Route. Others ran the Bridge Route or Sigma Drive 5k

it was off and on drizzle for the Pax as conversation stayed in the core Milton Route group. Schrute ran out of gas a mile and a half from finish as his ambition was bigger than his conditioning after running a SCS with City and Ice box for 4 miles at 4AM

numberama: 13

COT: light conversation  and fellowship as everyone melted back into the early morning to take on the day. Back blast is a connection to the weekly reliability of the Creamer. The days of gathering at the indoor or outdoor tables are a distant memory but the Friday and Sunday mornings in the parking lot still brovide (play on words provide) fellowship and  opportunity to reflect on the week that ended.

The standard was held

The Return of the Grasshopper and ‘Good for You… F-you”

  • When: 20200809
  • QIC: Schrute
  • The PAX: Old D (R), M&M (R), Grasshopper, City Slicker, Ice Box, Hollywood, YHC


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 Weather: clear abs humid again. 80 degrees

warm up: waiting for 5 am

the Thang: 5 ran the Bridge and back route. Old D put in 8 early miles. Ice Box and City Slicker logged 8 miles as usual with a SCS… overachievers.
M&M came in hot for a 20 mile cycle.

Conversation turned to Grasshopper who started a new job on May. City expressed his own form of congratulations and appreciation. Each Pax took turns rotating through the group of 5 with each of their own one on one conversations throughout the 4 miles.
Some conversation with Hollywood, M&M, and Grasshopper at the outdoor seating made it feel like the old days of pre-COVID Creamer.

post nite: M&M reminds you, no mask no service.

numberama: 7

announcements: none

prayer request: watch over us

the Creamer standard was upheld

 

Creaming hot and sweaty – 29 May 2020

  • When: 20200529
  • QIC: Mary
  • The PAX: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter


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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: 85 degrees with humidity so thick you could slice it

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 7

Namerama: Grits, Bob the builder, Milton, city slicker, space cowboy, splinter

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: