Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

JAGERMESITER AT THE CREAMER

  • When: 20190217
  • QIC: Sakrete
  • The PAX: Space Cowboy, Myrtle, Professor Klump, Pretzel, AC/DC, Show Me, Muscadine, Banjo, Hoe Down, Bueller, Shrute, Hot Tub, Flanders, Benefits, Splinter, Borland, High Stick, The Colonel (R), Ma Bell, Pyle, FNG, Wreck It Ralph, Weewoo, M and M, Hollywood, Sakrete


by Leave a Comment

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

Conditions: UPPER 40S AND CLOUDY

FNGs: MEISTER (JAEGER KOHLMANN)

COP:  This is done OYO as needed.

The Thang:

Some ran.  Others ran further.  4 biked a long way.  1 guy who did a 12 hour event yesterday showed up for coffee.  

Mary: She was off today

Numberama: 25

Namerama: Space Cowboy, Myrtle, Professor Klump, Pretzel, AC/DC, Show Me, Muscadine, Banjo, Hoe Down, Bueller, Shrute, Hot Tub, Flanders, Benefits, Splinter, Borland, High Stick, The Colonel (R), Ma Bell, Pyle, FNG, Wreck It Ralph, Weewoo, M and M, Hollywood, Sakrete

Pledge and COT DONE 

Announcements: P200 volunteers 

Devo: Leave it up to the professionals 

Moleskin:   Pyle brought our FNG this morning.  He is leaving for basic training in April.  His first name is Jaeger.  Ma Bell had the guy named before he even stepped off.  Sometimes the F3 names are just too easy.  Welcome Meister.  Also we had a visitor for Myrtle Beach today.  Hoe Down was here to speak at Ashley Ridge Church this morning.  

A Merry Christmas to all Creamers!

  • When: 20181223
  • QIC: City Slicker
  • The PAX: Grasshopper, Waldo, Schrute, Space Cowboy, High Stick, Repo, Pretzel, Snowden, Wee Woo, Suds, Ma Bell, Good Times


by 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: Very cold and never warmed up. Approximately 34 degrees!

The Thang: Runners ran and a rucker rucked. Coffee was consumed by most.

Moleskin: Plenty of good 2nd F after. Laughs were had and blessings were given for a Merry Christmas to all!

T-Claps to Tinker for dropping off my new shovel flag!

QOTD:

  1. “He was talking so much he almost made me sick” – Space Cowboy
  2. “Come on out to Magnitude tomorrow.” Snowden said. “Oh, I don’t do that.” Waldo said instantaneously.

Toto’s revenge

  • When: 20181221
  • QIC: Toto
  • The PAX: Recount, Cisco, Hanging Chad


by Leave a Comment

Disclaimer: Not Given no new guys

Warmup: Swim 10 Lengths

The thing before the thang: Toto wasn’t feeling well. His throat was sore, and he was extremely congested. He never thought about not showing up. Remember your word means something. Not just in F3, not just at work, but in everything you do.

Sidenote: Cisco overslept, but he still came. Being late is bad, but not showing up at all is worse.

Thang: 

10 lap warm
4 Motorboat
4 Arms only
4 Dolphin kick
4 Closed fist
4 Underwater

Then we did 11’s!

The exercises were swimmer push up and pull-up.
Sprints set of ten
6 recovery
6 Butterfly 
6 recovery

Numberama, Namerama, Plegde, Announcements, Prayer Requests:

BOM:

Toto

Makin’ a run to the Teeter

  • When: 20181018
  • QIC: Pretzel
  • The PAX: Defib, Wreck-it Ralph, Prius, Sakrete, Splinter, Ma Bell, Stalker, Waldo, Fish & Chips, High Stick, Prtetzel, Yo Adrian, City Slicker, Swinger, Pretzel


by Leave a Comment

I’d posted at Bedrock many times but never ventured far from the Country Club. Time to change that and get a little running in. The PAX will love it. They did. Mostly.

Iron Maiden ran to the hills. We ran to the Teeter.

Conditions: Pretty doggone nice.

COP

SSH x2 IC

The Thang

Run out of the Park and up Dorchester, stopping a couple of times for some exercises of a certain type and number. Once at the Teeter around the side parking lot, then ran it again from slowest to fastest, with the very fastest man among us (Swinger) sending us off in 3-second intervals. We then partnered up for a Dora before making our return to the AO. Again we stopped for some additional PT along the way. Return in time for a touch of Mary.

Pledge/COT/BOM

Insert Witty Backblast Title Here

  • When: 20181014
  • QIC: Floppy
  • The PAX: 50-50, Sakrete, Hot Tub, Snowden, Bubblehead (respect), One bar, Candy Striper, Hollywood, Waldo, Goose (respect), Pretzel, Stick em, Grits (respect), Old Flame (resepct), Shrute, City Slicker, Wee Woo, The Colonel (respect), Ma Bell, Borland, Wreck it Ralph


by Leave a Comment

The Thang:

One biked.

One rucked.

Most ran.

All creamed.

 

Moleskin: It felt so good.

No shortcake with my cream

  • When: 20180527
  • QIC: Floppy
  • The PAX: AC/DC, Peg, City Slicker, Sakrete, Professor Klump, Cheetah, Dry Prime, Woo, Myrtle, Wee Woo, Stringbean, Suds, Old Flame, Hot Tub, Repo, Stick 'em, Ma Bell, Chowder


by Leave a Comment

Conditions: High 70s

Humidity: The fold behind Satan’s knee

Warm-up: See above

The Thang: 13 runners, 6 ruckers, 0 bikers. Miles were had

Moleskin: I like french fried taters.

 

 

Some days it works and some days it don’t!!

  • When: 20180504
  • QIC: Sugar Mountain
  • The PAX: Toto, Hanging Chad, Recount, Floater, Ma Bell, Matlock


by Leave a Comment

Conditions: Wet

FNG’s: Nope

COP:

10 links freestyle

6 links beer can holders

6 links catchups

6 links side swim

The Thing: (Some of these worked some did not)

Partner up:

4 links hold: one man swims freestyle while the other holds their

Feet ( this did not work we all sank!!)

4 links push back:  One man motor boats while pushing the other man across the pool ( this did work)

8 links bottom swim: 9’ deep swim to the bottom and try to make the other side without taking a breath

10 links timed:  Swim as fast as you can to the other side in 20 seconds (rest is whatever time is left)

5 minuets free swim

5 minuets tread water

Numnerama: 7 pax

Pledge

Announcements

 

Pyramid of Tsunami

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


by Leave a Comment

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

Did he say Doggy Paddle

  • When: 20180413
  • QIC: Ma Bell
  • The PAX: Toto, Recount, Lottalove, Matlock, Peg, Hanging Chad, Canadian Bacon, Old McDonald, Sugar Mountain


by Leave a Comment

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

Disclaimer: Don’t drown

Weather: upper 50’s but doesn’t matter when the pool is heated to ~75

Shortcake Special: Shortcake don’t swim!

Ruckers: This wouldn’t be a good idea here

FNGs: 0

W/U 8 links free – 2 links kicking on your right, 2 links kicking on your left, 4 links pull

The Thang, Drill Time

6 links – shark fin

6 links – hip, shoulder, head

6 links – swim with your right arm only down, swim with your left arm only back

4 links – doggy paddle, that’s right I said it, and we did it…DOGGY PADDLE BABY!!!

6 links – catch up drill

Next, we did a modified Dora, there was no counting, we grabbed a battle buddy, one partner was on the deck doing flutter kicks, while the other swam 4 links. We didn’t count, but we went no stop for 15 minutes.

Cool down 6 links.

Numberama: 10

Namearama: Toto, Recount, Lottalove, Matlock, Peg, Hanging Chad, Canadian Bacon, Old McDonald, Sugar Mountain, Ma Bell

Announcements: Mud Run, Mud Run, Mud Run. A lot of events over the course of the next few weeks, so get out and sign up. Do something good for yourself and help a good cause.

Pledge of Allegiance:

BOM:

Moleskin: Relatively new to the entire Q on the water, so it really does help me because better. One thing that I wanted to work on personally is my kick, and what better way to do it than to do a lot of upper body, slow drill work. There wasn’t much mumble chatter today, we did work. Then we ate breakfast, they best part of the morning for sure!! A lot of swimming and ironman talks, we will have a few more jumping on the triathlon scene soon I do believe!

Devo: None

No more FOMO

  • When: 20180408
  • QIC: City Slicker
  • The PAX: Hot Tub, Snowden, Snyder, Rabbit Ears, Wee Woo, Floppy, Ma Bell, Speedo, Borland, Game of Thrones, Professor Klump (respect), Suds, Chowda, Stringbean, Shortcake, KY


by 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: Mid to high 40’s

The Thang: Run, ruck, walk, bike, whatever flows your boat.

Moleskin: Quite a few ruckers working on a coupon ruck – great job men! T-Claps to Hot Tub for his awesome finish on the CRBR!