Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Don’t worry about slowing down, we’re just running over here

  • When: 20190722
  • QIC: Floppy
  • The PAX: Pretzel, City Slicker, Milton, High Stick, Grasshopper, Grits (Respect), Bellator (Respect), Osteen, Show Me, Flo, Snap On


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Conditions: High 70, clear, HUMID

Humidity: Satan’s thick fart

Warm-Up: Step out of car

The Thang: Modified Alston loops (big and small)

Moleskin: YHC used to run North Maple on Sunday mornings before Nexton Parkway was fully build. I’ll be darned if people aren’t using that road at 0500 on a Monday. Safety is no accident. It was nice to have a big group for my first time back Qing at Tremor in about 3 months. I don’t remember it being that humid last time. Great job putting in some work men. Bellator for the double down (BEAST).

Quote of the Date: “I’m doing Fartleks.” –Pretzel

The Tale of My First Tremor Q

  • When: 20190708
  • QIC: Flo
  • The PAX: Pyle, Floppy, City Slicker, Peg (R), Milton, Show Me


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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:  76 degrees

FNGs:  None

The Thang:

Run the stadium loop.

Some added additional distance while others did not.

Some ran faster than others.

All seven returned to base.

Numberama, Namerama, Announcements, Pledge, COT

Moleskin:  Good run by all with Slicker, Show Me and Pyle leading the way.

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)


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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!

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)


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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!

This is it…

  • When: 20190515
  • QIC: City Slicker
  • The PAX: Al Bundy, Flo, Stalker, Matlock, Good Times, Hollywood, Boombox, Joe, Floppy, Pretzel, Peg (R), Old Flame (R), Old D (R), Barbie (Knoxville)


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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: Today might very well be the last cool morning. It was glorious and 48 degrees at step off!

The Thang: President’s Circle and finish off with Alston Loop for 5 miles.

Joe brought his dog, F3 name Volcano, who ran 4 miles at a very high speed!

Welcome Barbie from Knoxville, in town for work, to Tremor. He also pulled a double down at Faultline!

Great turnout hitting double digits today -might be a Tremor PAX record?!

Prayers for Floppy with his upcoming surgery!

  • Stalker is STILL 49
  • Mud Run is coming up!

Snot Rockets and Shockers

  • When: 20190403
  • QIC: City Slicker
  • The PAX: Milton, Floppy, Stalker


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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: 36 degrees, didn’t mother nature hear that winter is over?!?!

The Thang: Run around different areas of town, with two stops at the concrete beast (up the stairs at the main entrance and down the stairs on the other side) to interrupt the men who were shocking other men.

Moleskin: There was plenty of talk this am about snot rockets, brought on by our very own Stalker. Milton, who seems to have a lot of experience and wisdom with this topic, added some great insight into how to get rich off of snot rockets. “You can post a Craigslist ad looking for men to snot rocket on. Only problem is, it’s a seasonal job.”

I always pee before it Burns

  • When: 20190401
  • QIC: Pretzel
  • The PAX: Peg, City Slicker, Floppy, Milton, Schrute, Testify, Pyle, Pretzel


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YHC absolutely will not run before I pee. Big fan of the pre step-off pee pee. That has nothing to do with today’s Tremor run, except for the fact that I did once again water the shrubs at the senior center before we started.

Today at Tremor we adapted The Burninator, the monthly challenge run devised by one Jim “Snowden” Kernodle (moment of silence, please) for The Creek. In his own words, the Burninator is “A progression run that challenges all hard hitting studs to hold on till they can’t stand it no more!”

More specifically, you begin with a 1-mile run at sub-11 pace. We used a .95-mile run to adapt to the confines of the Tremor AO. For the second mile, speed up to sub-10 pace. Third mile, sub-9 pace. Fourth mile, sub-8 pace, and fifth mile, sub-7 pace. Once you’re tapped out on keeping pace, just run at the pace that works for you until it’s time to stop.

This is Trogdor the Burninator. But you already knew that.

Conditions: Clear, mid 40s.

We do it for the moleskin.

  • When: 20190313
  • QIC: Floppy
  • The PAX: Stalker, Shrute, Milton, Myrtle, Recount, Al Bundy, City Slicker


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Conditions: Mid 40s and clear, except for the pollen

Warm-up: that fart in the car on the way over

The Thang: The Black Friday Route. Leave AO and head up Jingle’s Hill, turn left on Central and run to the end, turn right then left on Main street, turn into Azalea Square and run from McAlister’s to Kohl’s then back out to Main Street, turn at Wells Fargo and head back to the AO (5 miles).

Devo: Ask your spouse or loved one what’s a dream they have that you can fulfill once a week, once a year, and once in their life time. Make it your challenge to fulfill each dream.

Moleskin: dark and velvety.

Does a bear shit in the woods?

  • When: 20190303
  • QIC: City Slicker
  • The PAX: Defib, Suds, Meister, Sakrete, High Stick, Reynolds, Repo, Wreck-it Ralph, Bueller, Hot Tub, Hollywood, Floppy, Pretzel, Dr. Octopus, Wee Woo, Old Flame (R), Bubble Head (R)


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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: 59 degrees, foggy

The Thang: 18 PAX took to the mean streets of Nexton and battled the fog/pollen all while getting their desired miles. Some rucked (tied together), others ran and one rode.

Moleskin:  Plenty of memorable moments and quotes all while sitting around and drinking hot coffee.

  • “Yo Hot Tub, the center of my left knee cap hurts when my foot hits the pavement.” – Sakrete- This brought laughter from everyone who heard and a shaking of the head from Hot Tub.
  • “I don’t know if a bear shits in the woods, but an Old Flame does”. – Old Flame upon arriving back to Starbucks down a shirt due to dropping a cannoli.

A lot of fog, a hangover and a long road to nowhere

  • When: 20190224
  • QIC: City Slicker
  • The PAX: Sofia, Stringbean, Borland, Benefits, Redo, Flanders, Pretzel, Hot Tub, Candy Striper, Hollywood, Bee Wax, Floppy, Wee Woo, Suds, Reynolds, The Colonel (R), Peg (R), Major Dad (R)


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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: 54 degrees, visibility of .001 miles due to fog

The Thang: 19 PAX showed up, got miles by either legs or bike and drank coffee. Would have been nice to hit 20……Thanks Sakrete 🙁

Moleskin:

  • Sakrete’s HC at 12:30 a.m. the day of would have made the PAX count 20, but he (for once!) made the smarter decision when the room started spinning and avoided a DWI. Just another fartkrete!
  • The fog was heavy and visibility was low, but Pretzel, Major Dad and Redo were troopers and got miles in on the bike!
  • No one fell today.
  • Peg, Floppy, Wee Woo and I got lost. Looking on the map after the run though, it looks like in the future there will be many more routes for us….hopefully!
  • No creatures were sighted that were spoken about.
  • Reynolds came for coffee. His foot has been bothering him since the GORUCK Light on the 16th. Prayers for healing!
  • Shortcake wasn’t there and neither was DT.