Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Burpee Test

  • When: 20190910
  • QIC: Milton
  • The PAX: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary


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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: 80 and humid

FNGs: None

COP: None

The Thang:

Burpee Test: 100 burpees in less than 13 minutes – OYO

2 Minutes: 10 merkings, sit-ups until time is up. Rest 1 minute. Rinse and repeat, 10 rounds

Mary: None

Numberama: 10

Namerama: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary, Milton

Pledge and COT

Announcements: None

Devo: Psalm 127:1 – Unless the Lord builds the house, the builders labor in vain. Unless the Lord watches over the city, the guards stand watch in vain.  James 1:5 – If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. Seek God in every decision. Commitment is worthless if you are committed to the wrong thing.

Moleskin:   replace with moleskin

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

 

 

Redo Is In The Backblast

  • When: 20190426
  • QIC: Flo
  • The PAX: Bee Wax, End Game, Schruite, Repo, Snap On, Stalker, High Stick, Pretzel, Glitter Pony, Myrtle, Space Cowboy, City Slicker, Professor Klump, Redo, Matlock, Bueller


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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: 70 degrees

FNGs: Welcome End Game!

The PAX descended on the Nexton Starbucks this morning and took to streets with various speeds and distances.

Namerama took place

Moleskin:  Welcome FNG End Game! As we caught our breath on the Starbucks porch, YHC gathered the names of the various PAX who participated today. Several had already departed the AO. Pretzel, being the solid AO Q that he is, took it upon himself to ensure I had all the names. This included Redo, whom Pretzel asked me about multiple times. Don’t worry, Pretzel, I have Redo on the backblast!

Why Won’t KY Just Leave?

  • When: 20180930
  • QIC: Floppy
  • The PAX: Peg, Myrtle, Pretzel, Shrute, Sugar Mountain, Magic Mike, Cheetah, Bueller, Snowden, Glitter Pony, Wee Woo, Bubblehead (Respect), One Bar, Hollywood, Splinter, Cander Striper, Gump, Professor Klump (Respect), Defib, Muscadine, Hot Tub, Waldo, Floppy, City Slicker, Chowda, KY, Sofia


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Temp: a brisk low 70s

Humdity: Less than it’s been

Warm-up: dropping a deuce before leaving the house

The Thang: We had runners, we had a biker, we had ruckers led by Cadre C. Slicker.

Moleskin: KY is never leaving. He loves us too much. Welcome FNG Richard Ringler, now known as Mr. Burns.

A Pyramid and a Pony

  • When: 20180831
  • QIC: Dri Prime
  • The PAX: Glitter Pony


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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: mid 70s and humid

FNGs: none

COP:  none, we won two world wars without stretching. Don’t fix what ain’t broke

The Thang:

Grab a block and mosey to the wiffleball field

Home- 10 burpees

First base- 10 burpees, 20 box squats

Second base- 10 merkins on the block, 20 block squats, 30 LBCS

Third base- 10 merkins, 20 block squats, 30 LBCs, 40 Chest press

Home base- 10 merkins, 20 block squats, 30 LBCs, 40 Chest press, 50 Flutter kicks

Mary: no time for Mary

Numberama: 2

Namerama: Glitter Pony, Dri Prime

Pledge and COT

Announcements: 9/11 stair climb and run

Devo: None

Moleskin:   Don’t let kids play on your phone and turn your alarms off…

The Final KY Creamer

  • When: 20180819
  • QIC: KY
  • The PAX: What!?, Sophia, Defib, No Shoes, Myrtle, Splinter, Sprinkles, Bubble Head, Professor Klump, Waldo, Schrute, 50/50, Pretzel, Glitter Pony, Lobster


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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: 72F

FNGs: None

COP:  None

The Thang:

We got miles.  Runners, ruckers, bikers, and the like.

Mary: None

Numberama: 19

Namerama: What!?, Sophia, Defib, No Shoes, Myrtle, Splinter, Sprinkles, Bubble Head, Professor Klump, Waldo, Schrute, 50/50, Pretzel, Glitter Pony, Lobster, KY

Pledge and COT

Announcements:

Moleskin:   None.  Except that the Creamer is like herding a bunch of cats.  Just hold on and embrace it.

Bingo Boxes Galore!

  • When: 20180703
  • QIC: City Slicker
  • The PAX: Floppy, Myrtle, Matlock, Repo, Glitter Pony, Jingles


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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.

Intro:  On the drive to the Tremor lot at 0345, YHC encountered (and almost killed) two deer on Berlin G Myers. Good thing I was paying attention and Bambi lives another day! What a weird start to the day. Read below for more.

Conditions: The humidity was so thick is was near impossible to talk.

The Thang:   Stadium Loop. Plenty of boxes to check off today!

Moleskin: Tremor started off awkwardly as Jingles complimented my physique in the gloom. Although I did appreciate it, maybe a different setting would have been better. #callme

 

Don’t sprint after frist lap says (sir mix alot)

  • When: 20180626
  • QIC: Mack
  • The PAX: BELTO, FLOPPY, WHAT, METERL , GLITTER PONY, CITY SLICKER, FREE LOADER, AL BUNDY , HEAD GEAR, PRETZEL, HURLS, JINGLES, MATLOCK


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  • When: 20182606
  • QIC: Mack
  • The PAX: BELTO, FLOPPY, WHAT, METERL , GLITTER PONY, CITY SLICKER, FREE LOADER, AL BUNDY , HEAD GEAR, PRETZEL, HURLS, JINGLES, MATLOCK

Intro: YHC, posted at the sesmic first at 0500, then off to Q the tremor. Didn’t know but a handful of the PAX but that’s why I expaned my Q AOR.

Weather:  73 Cool and humid

FNGs: Erin Ducket (hurls) welcome , this is glitter ponys nephew from Ireland. Name came from favorite sport of home country.

Disclaimer: given by YHC

warm-up: a handful of us went to the sesmic first so that’s a warm up by pretzel!!

The Thang:

Its a run , so we ran the alston route.

YHC didn’t realize you keep running the route over and over again so at last turn the Q sprinted and then started walking. Weird cause everyone else was still running. So Q had to play catch up.

every one ran 3 to 5 miles at completion.

jingles and matlock swung by the sesmic first to say hi, then showed up for a drive by lap with the PAX so they count as being there.

 

Numberama: 14

Namerama: done

Pledge, Prayer, Announcements all complete:

Prayed for people in the Pax Q had a bad time with morning brain and did not record but passing of family member, one of the pax with cancer, and two others but we prayed to be better men and fathers also.

DEVO- discussed traveling with god, how when you are trying to find your path it can be like crossing the interstate in one of those emergency lanes. some want to rush it and just go and possible get hit, but when god is with you he has you, he will guide you, so wait for the opening that is safe that he makes to give you that path, then when you pull out god has your rear also and makes sure not one will hit you. Q related it to life and how we try to guide your own path and not let god to guide you and let him make the path. Isiah 52:12

Moleskin: It is good to get out and meet people, I am trying to work on my people skills and being more open. The Pax encouraged that, but I was just in a fog this morning. That is why I am Qing all over the place to meet the PAX and make me a better person.

 

Supersaturated Running

  • When: 20180529
  • QIC: 50-50
  • The PAX: Myrtle, Floppy, Snowden, Peg, Glitter Pony, Minivan


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Conditions: Low 70s and very, very moist

Disclaimer: not given

FNGs: None

COP:  None

The Thang:

Run to W 4th St N, turn right at 17A, turn right at W Richardson, then right on Hickory St.

COT: Numberama/Namerama/Pledge/Announcements/BOM

Moleskin: 

I didn’t carry a hygrometer with me but I estimate the relative humidity was at least 100%! LOL! T-claps to Peg for doubling down at Seismic beforehand (and anyone else I may have missed). Happy to report we were all able to stay out of ditches (unlike the car on W 4th St N).

Pyramid of Tsunami

  • When: 20180420
  • QIC: Speedo
  • The PAX: Toto, Hairy Winks, DHL, Speedo, Glitter Ponny, Jingles, Sugar Mountain, Ma Bell


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F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Disclaimer: Don’t drown

 

FNGs: 0

W/U 10 links free

2X

4 links motor boat

4 links one arm in front while the other does the stroke. Alternate each link

The Thang, Pyramid

Start with 1 link up to 10 links. Even links are sprint and odds are nice and easy.

1 link sprint; 2 links (1 sprint/1 easy); 3 links (1 sprint/1 easy/1 sprint); you get the rest.

Everything that goes up needs to go down.

 

Cool down 4 links.

Numberama: 8

Namearama: Toto, Hairy Winks, DHL, Speedo, Glitter Ponny, Jingles, Sugar Mountain, Ma Bell

Announcements: Lowcountry Splash coming up on May 26th. Sign up sign up.

Pledge of Allegiance:

BOM:

Moleskin: Another great show by the pax that continues to grow. We had two new virgins to Tsunami that did very well on DHL and Glitter Ponny. Some future locations for Tsunami were discussed as we continue to grow and be will announce more if in fact materializes.

Devo: None