Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final tour de Sakrete 4

  • When: 20210409
  • QIC: Sakrete
  • The PAX: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (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: Warm and clear

FNGs: Yes.  2.0 of Dollywood.  Now known as Tanker

COP:  TTT x 10 IC, Leave arms up until instructed to drop.  10 LBAC IC, 10 LBAC Reverse IC, 10 overhead clap IC, 10 Moroccan night clubs IC

Thunderstruck plank merkins.  (Listen to AC/DC Thunderstruck.  Hold plank until they say THUNDER in the song and do a merkin.  If plank is broken run down to the curb and back in the fight)

Yo-Yo run.  Run around the church.  Once you are back circle back to the 6 and bring him in.

Indian run around church.  Once in the front sprint back to the flag.

The Thang:

As you are looking at the church from Cypress Gardens:

Corner 1:  Front right.

Corner 2.  Back right

Corner 3. Back left

Corner 4 Front left

Gather at corner 1.  5 burpees OYO.  Run to corner 2.  10 American Hammers IC.  Run to corner 4.  20 Squats on Q.  Run to corner 3.  15 calf raises IC.  Run all the way around back to corner 3.  15 Calf Raises IC.  Run to corner 4.  20 Squats on Q.  Run to corner 2.  10 American Hammers IC.  Run to corner 1.  5 burpees OYO.  Run around the entire church.  5 burpees OYO.

Line up on curb.  Sprint to middle of front of the church.  Mosey to other curb.  Jailbreak to center and Mosey back to original curb.

Mary: Thunderstruck plank merkins; WWI setups until time is called.

Numberama: 13

Namerama: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG), Sakrete

Pledge and COT

Announcements: Updated the PAX on the happenings of Sakrete.  Also used this time to thank Olaf for his generosity of opening his home during the P200.  That’s grade A F3 right there.

Devo: replace with devo

Moleskin:   I haven’t made it out to the Den as much as I wanted.  Schedules just didn’t line up.  They have a great AO out there.  If you haven’t made the time try and work it into your schedule.  They have a bunch of absolute studs out there.  We had us a FNG out there.  He is the 2.0 of Dollywood.  He is now known as Tanker.

A Different Kind of 4 Corners

  • When: 20210127
  • QIC: Olaf
  • The PAX: Uga, Dollywood, Cornhole, Flash, Brokeback


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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: Low 60’s with intermittent rain showers

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

YHC had the pax grab 4 blocks to the the corners.  YHC’s 2.0s were talking one day about a game they play in gym class called 4-corners.  There is a person that is “IT” and they cover their eyes in the center while the rest of the kids run to one of the corners.  Each corner has a number and color associated with it.  The person who is it, calls out a number or color, and those in the associated corner are out.  Rinse and repeat until only one kid remains and they are the next person to call out corners.  YHC thought this would be fun with a deck of cards and each corner would be a suit… YHC started while all of the other pax picked a corner.  The card was picked and the pax had a choice to either:

1) do the exercise on the card with the winners while the losers jail breaked across the parking lot (for the listed number of reps or until the losers got back), or

2) Jail break across the parking lot while the losers did the exercise the entire time while the winners jail breaked the parking lot

Each pax took a turn picking the card (and being an automatic winner). Completed 4 complete rounds before time was up…

Mary: Not done because of time

Numberama: 6

Namerama: Uga (R), Dollywood, Cornhole, Flash, Brokeback, Olaf

Pledge and COT

Announcements: Relaunch of the Ditch at 0600 on Saturday and unspoken prayer requests.

Devo: YHC is reading the book on intimacy and it was discussing anger and how when we get angry, it is usually because we are either; Hurt, Frustrated or Afraid.  Getting mad and angry doesn’t solve the situation so it is important to get to the root cause and figure out how we can address the true feelings.

Moleskin:   A few pax fartsacked because of the threat of rain, and for the most part it wasn’t bad, but near the end, it did get a little heavier.  Been a long time doing a BC in the rain… at least it was warm.

Back in the Saddle Again (Day 1)

  • When: 20210104
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome)


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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: 40 but nice

FNGs: Dollywood

COP:  SSH (IC) x20, Don Quixotes (IC) x15, Hillbillies (IC) x10, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC modified first BC he Q’d.  After grabbing a block, each of the pax (excluding FNG) grabbed a weike from Olaf’s can and to the first corner .  In turn, each pax led the first exercise on their weinke (10 reps).  First corner was upper body where many, many merkins were done.  Pax then grabbed their blocks and moseyed over to corner 2 for legs, corner 3 for Abs/Core and finally corner 4 for cardio, which ended with 2 rounds of Burpees.  One round was enough so YHC had pax stow the blocks for Mary.

Mary: American Hammers (IC) x25, LBCs (IC) x25, Reverse Crunches (IC) x25, Boxcutters (IC) x25

Numberama: 8

Namerama: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome), Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday.  Many races cancelled or moved to virtual, but keep a look out as there are some smaller ones out there.  Prayers for Grid Square and possible new “dream” job.

Devo: With all of the unrest in 2020, YHC discussed how we handle judging people and cautioned about Pax online presence.  There have been many friends that have made online comments and it has completely ruined their reputation. Heard about actor who made online comments that went against the “popular” opinion and crowd was asking for her to be fired.  We have to be cautious about what we say and make sure that it is true, honest, uplifting and of good report.  And we also have to be kind and respectful of comments made that are different than our own.  Sometimes the best policy is to not say anything at all.

Moleskin:   YHC had not Q’d a BC in quite some time and was feeling like a sad clown again, so he jumped in and will Q the Den all this week.  Nothing motivates more than jumping back in and leading…