Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Modified Murph for ‘Merican day

  • When: 20200704
  • QIC: Sakrete
  • The PAX: Cold Cut, Grits (R), Placebo (R), Stalker (R), FNG (Amnesia), FNG (Smuckers), Fish N Chips, Spooky (R), Hot Tub, Double Trouble, Shrute, M&M (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: Low 70’s but humid.  Got the sweat moving quickly

FNGs: 2 today. Now known as Amnesia and Smuckers.  Story to follow

COP:  10 TTT IC, 15 LBAC forward, 15 LBAC reverse, 15 Over head clap, 15 moroccan night club all IC.

DT led us in 25 hand release merkins on Q.

The Thang:

Run .20 miles.  Stop and do 10 WWI situps, 20 Merkins, 30 squats.  Run .20 miles.  Rinse and Repeat until completed 2 miles.  100 WWI Situps, 200 Merkins and 300 Squats.

Mary: PAX led Mary.  Stalker did the Penguin.  Hot Tub did V ups.  Shrute did Burt Reynolds on both sides.  All on Q.

Numberama: 13

Namerama: Hot Tub, Double Trouble, Stalker (R), M&M (R), Placebo (R), Shrute, Cold Cut, Fish N Chips, Spooky, Grits (R), Amnesia, Smuckers, Sakrete

Pledge and COT

Announcements: Nothing pending currently.  Stay tuned for a run to benefit a charity near and dear to Repos heart.

Devo: Bedrock mantra.  Don’t be a dick

Moleskin:   As we were arriving this morning 2 guys walked up and began introducing themselves.  One guy (Smuckers) was a true FNG.  His brother in law (Amnesia) brought him out.  He informed us he hadnt been out in a year or so.  At beginning of workout we went around the circle saying our F3 names so everyone knows who they are working out with.  Amnesia revealed he didn’t remember his name that was given when he first came out.  We decided as a team that renaming was in order.  And Amnesia was born.  Smuckers got his name because he said due to covid he had been out of work and all he does now is sit around the house and make his kids Peanut butter and jelly sandwiches.  These guys are front of the pack guys.  Hopefully they come back quickly.  Welcome gents!

Mumble chatter was high this morning.  It always is when you get Fish N Chips in the mix.

The Slide on the playground is really really fast

  • When: 20200106
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker,


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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 but dry.

FNGs: Does Shortcake count?

COP:  10 TTT IC, 15 LBAC forward and reverse, 15 over head claps, 15 moraccan night clubs.  Gather on patio

The Thang:

Mosey to the point of the triangle island nearest the Senior community.  YHC briefed PAX on what the basic idea would be then did the first round of exercises IC.  1 LBC IC.  Mosey to next point furthest from the farm house.  1 Squat IC.  Mosey to next point beside farm house.  1 merkin IC.  Mosey to play ground.  1 Burpee.  Bear crawl to the stairs of the playset.  1 WW1 situp.  Up the stairs and down the slide.  1 Hand release merkin.  Lunge walk to gate of playground and head back to point nearest senior community.  Increase reps to 2.  Rinse and Repeat adding 1 rep each rotation until time called.

0538 called for everyone to meet at Pavilion.

Mary: Thunderstruck plank merkins.

Numberama: 14

Namerama: Sugar Mountain, Major Dad (R), Mad Dog, Fish N Chips, AC/DC, M&M, Shortcake, Microwave, Roscoe, Placebo (R), Cold Cut, Woody, Streaker, Sakrete

Pledge and COT: We did that loud and proud 

Announcements: Anniversary Convergence and party 1/25/20.  Convergence will be that morning at 0700 at Doty Park and then Party at the Ponds at 1700.  Bring your families to the party and BYOB.  Shortcake will have his food truck on site.

Devo: YHC took a minute a spoke on the passing of my grandmother on New Years Day.  Never miss an opportunity to say Goodbye to someone you love and let them know how much you love them.  Tomorrow is not guaranteed.  She celebrated her 88th birthday on Monday and by Wednesday evening she was gone.  Don’t take tomorrow for granted.

Moleskin:   This was a fun one.  That PAX quickly figured out how to apply the brakes on that slide.  That thing would launch a little kid in the air.  Might be fun to watch at the anniversary party.  I would nominate my kid but I can’t swing the doctor bills after he is sent into orbit.  Shortcake joined us again and was like he never missed a beat.  Great work fellas.  Thanks for letting me lead.

Drop Off Some Timber

  • When: 20190709
  • QIC: Milton
  • The PAX: Smokey, Freeloader, M&M, Grasshopper, Bee Wax, Peg, Fanny Pack


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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 degrees and humid

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 – IC

LBAC (Forward): 10 – IC

LBAC (Backward): 10 – IC

T Claps: 10 – IC

Merkins: 25 – OQ

The Thang:

Grab a partner and a log. Take a trip around the outside of the AO.

Stop 1: 5 get-ups with the log

Stop 2: 5 get-ups with the log, 10 up and overs with the log

Stop 3: 5 get-ups with the log, 10 up and overs with the log, 20 big boy sit-ups with the log

Stop 4: 5 get-ups with the log, 10 up and overs with the log, 20 big boy sit-ups with the log, 30 squats with the log

Stop 5: 5 get-ups with the log, 10 up and overs with the log, 20 big boy sit-ups with the log, 30 squats with the log, 40 curls with the log

Stop 6: 5 get-ups with the log, 10 up and overs with the log, 20 big boy sit-ups with the log, 30 squats with the log, 40 curls with the log, 50 calf raises with the log

Mary:

PAX is in a circle and everyone starts in the high plank/merkin position. First person says 1, that person goes down and holds his low plank/low merkin position.  The person to his right says 2, that person goes down and holds his low plank/low merkin position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.

This process was used for merkins and flutter kicks.

American Hammer: 20 – IC

Numberama: 8

Namerama: Smokey, Freeloader, M&M, Grasshopper, Bee Wax, Peg, Fanny Pack, Milton

Pledge and COT

Announcements: None

Devo: Failure is an event, not an identity. Don’t let past failure or fear of future failure define who you are.

Moleskin:   replace with moleskin

Beast Week running of The Cardiac

  • When: 20190628
  • QIC: Sakrete
  • The PAX: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete


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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: High 60’s and HUMID

FNGs: None today

COP:  15 LBAC Forward IC; 15 LBAC Reverse IC; 15 TTT IC; 15 Hillbillies IC.  Explain the running of the cardiac.

The Thang:

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Spooky – 10 Rounds

Robin Wood- 3 rounds

Cold Cut- 9 Rounds

Grits- 11 Rounds

Splinter- 14 rounds

Abacus- 10 Rounds

Woody- 11 Rounds

Streaker- 10 Rounds

Loose Nuts- 8 Rounds

Milton- 12 Rounds

Flo- 11 Rounds

Beewax- 11 Rounds

Olaf- 13 Rounds

Show Me- 14 Rounds

Snooki- 9 Rounds

Clancy- 9 Rounds

Swinger (Ruck)- 7 Rounds

M&M- 9 Rounds

Wreck It Ralph (Ruck)- 7 rounds

Ugga- 12 rounds

Dabo- 12 rounds

Tinder- Not sure but he left with 10 minutes remaining also

Cheetah- 9 rounds with 10 minutes remaining

Black Out- 8 rounds with 10 minutes remaining

Saget- 14 Round with 10 minutes remaining

Mary: Aint nobody got time for no Mary on Cardiac day

Numberama: 26 started.  22 finished.  No they didn’t quit they left and went to the Jones for more badassery

Namerama: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete

Pledge and COT Done son

Announcements: 4th of July convergence 0600 at the ditch.

Devo:

Good Shepherd
“I am the good shepherd; I know my own sheep, and they know me,” (NLT) ( John 10:14 )These words came straight from Jesus’ mouth.  If you ever wonder whether Jesus cares for you or loves you, this is your verse.  He knows you so well, even the cry of your heart.  He is a good shepherd who has sacrificed Himself for you.  If you are wondering where God is in your life or if He cares for you, this is your message.  These are His words speaking directly to you.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=AKTNMnLXVV

Moleskin:   Great to see such high numbers at The Cardiac for Beast Week.  This was an awesome week that brought a bunch of new faces out to AOs they don’t typically visit.  The original Beast Week record is 17.  That is held by 2 folks that are absolute studs.  Ma Bell and Chilly Willy.  This morning our boy Saget did 14 complete rounds before leaving for The Warrior at The Jones 10 minutes early.  I fully believe he would have beat the record.  What an absolute animal.  Great work gentleman!!

Flo’s Last Gift

  • When: 20190604
  • QIC: Milton
  • The PAX: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker


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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: 75 and Humid

FNGs: Auger

COP: 

SSH x 20 IC, LBAC x 10 IC (forward and backwards), High Knees x 10 IC, Terrible T’s x 10 IC

The Thang: I felt the best way to honor our previous AO Q was to recycle one of his previous Qs while wearing a tank top and bandanna. I though it was appropriate that Flo had titled the workout “One Last Gift”.

Indian Run to finish loosening up

ALARM:  A-L-A-R-M (these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples

ALARM 1 = Carolina Dry Dock, Lunge, LBC, Run, Merkin

ALARM 2 = Curls for the Girls, Prayer Squat, Peter Parkers, Run, Makhtar N’Diayes

ALARM 3 = Dips on the Block, Jump Squat, Mountain Climbers, Run, Monkey-Humpers

ALARM 4 = Over Head Press, Calf Raises with the Block, WWII Sit-ups, Run, Block Merkins

Return blocks

Mary:

Indian sit-ups x 20, Freddie Mercury x 10 IC, Flutter Kicks x 10 IC, Pickle Pounders x 10 IC, American Hammer X 15 IC

Numberama: 23

Namerama: Mary, Schrute, Probie, Auger, Peg, Cannoli, Flo, Smokey, Good Times, Adjustment, BeeWax, Joe, Fanny Pack, Space Cowboy, Pretzel, Grits, Old Flame, M&M, Green Bags, Freeloader, Hospice, City Slicker, Milton

Pledge and COT

Announcements: Beast Week, Father’s Day Convergence, Run The Runway

Devo: We all feel restless sometimes due to the activities we choose to let dominate our lives. Take time to rest, recharge, and enjoy your blessings.

Moleskin: Muscadine’s bowel movements are harder than his commitment.

DT was there and even Shortcake showed up!

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Space Cowboy, One Bar, Grasshopper, Schrute, Hot Tub, Double Trouble, Joe, Hollywood, Gypsy, Android, Chowdah, Wee Woo, Repo, What?!, Bueller, Sugar Mountain, Placebo, Recount, Shortcake, Bubble Head (R), Old D (R), M&M (R), Professor Klump (R), Grits (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:  Hotter than a mother f’er….73 degrees and humid

The Thang: 24 PAX got miles in and enjoyed coffee after. One showed up right as we were finishing up for some coffee – glad you could join us Shortcake!

 

A case of the runs

  • When: 20190519
  • QIC: Pretzel
  • The PAX: The Colonel, Borland, City Clicker, Professor Klump, Old Flame, Joe, Space Cowboy, Grasshopper, Suds, Shortcake (starsky), Hollywood, Old D, Sofia, Waldo, M&M, Pretzel


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The first sprint triathlon of the season siphoned off some numbers, but a still-solid group of 17 got a case of the runs (and rides, and rucks) at The Creamer on Sunday.

Conditions: MOIST

The Thang

0500ish: Start

Between 0500-0645: Finish exercise, begin coffee

Who taught you to count? “Milton. It’s that Georgia education”

  • When: 20190511
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Quaker (R), Space Cowboy, Wreck it Ralph, Gypsy, M&M (R), Motherboard (R), Good Times, Mayhem, Snooki


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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 humid.

FNGs: None today but disclaimer given anyway.

COP:  LBAC x 10 IC, LBAC Reverse x 10 IC, Overhead claps x 10 IC, morracan night clubs x 10 IC, TTT x 10 IC really slow to stretch out the hammys.

Thunderstruck plank/merkins.  Play Thunderstruck by AC/DC and hold plank until they say Thunder during the song.  At that point execute a merkin.  If you break plank run around one of the horse shoe pits and back to your spot and back to plank. Song is 5 minutes

The Thang: Partner up for a mini series of Dora’s.  Will advise the further details on each Dora as we get there.  Saddle up.  It’s go time!

First Dora:  150 merkins and 150 LBC – Partner 1.  Run long side of horse shoe pit.  Bear crawl short side-Partner 2.  Once partner 2 finishes movement flip/flop. When finished hold plank.  When one group remains finish with them.

Run to picnic table area nearest bathrooms.

Second Dora:  100 squats and 200 calf raises-  Partner 1.  Go up and over all 7 tables-Partner 2.  Once partner 2 finishes movement flip/flop.  When finished hold Al Gore until one group remains and finish with them.

Run to parking lot across street.

Third Dora:  75 hand release merkins.  75 WW1 situps- Partner 1.  Split parking lot in 2 separate sections and run staying alives-Partner 2.  Once partner 2 finishes movement flip/flop.  When finished finish with the six.

Run back to picnic tables nearest bathroom.

Fourth Dora:  50 squats and 100 calf raises-Partner 1.  Go up and over all 7 tables with a purpose.  Once partner 2 finishes movement flip flop.  Finish together.

Run back to horse shoe pits.

Mary: YHC gave teams a decision to make.  Make it as a team.  Thunderstruck plank/merkins or Thunderstruck  up downs.  Was split about even on what everyone decided.

Numberama: 11

Namerama:  Sugar Mountain, Snooki, Mayhem, Space Cowboy, Good Times, Quaker (R), Motherboard (R), M&M (R), Gypsy, Wreck it Ralph, Sakrete

Pledge and COT Confirmed

Announcements: Father”s Day Convergence and July 4th Convergence

Devo:

Failure
My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever. (NLT) ( Psalms 73:26  )

One hard truth about being human is that failure is unavoidable.  Solo, our strength runs out.  If you are feeling defeated by your lack of ability, the good news is, we have a source to go to that is so much bigger than us! God is faithful to breath new life and hope into our failures.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=9kM7X6iXhk

Moleskin:  As the PAX were arriving and stretching out Mayhem says “I am not doing any merkins today after what we did Thursday”  Mayhem was quickly disappointed.  Some backblasts are named early in a workout.  That happened today.  During the first Dora it was clear our newest F3 Power trio Good Quaker Cowboy had a difficult time remembering what number they were on.  Sugar Mountain says “Who taught you boys to count”  Good times says “Milton, it’s that Georgia education.”  Milton I am not sure why you got called out and not there to defend yourself but if I were you I would figure out what the big idea is.  During workout YHC heard some mumble chatter from Wreck It Ralph.  At one time he told his ruck to “stay” on the ground.  Someone told me one time everything is ruckable so I encouraged ole Wreck It to bring his computer back.  He didn’t agree that everything is ruckable.   The third Dora was a penalty YHC owed to his M.  F3 is better together so everyone paid my penalty with me.  *story at end*.  As we finished up with the choice of Thunderstruck terribleness Mayhem says:: “Damn I used to like AC/DC”.  Afterwards 6 PAX gathered at CC for a cup of coffee.  Good morning boys.  That was good living! Thank you for the opportunity to lead.  

Punishment had to be paid because YHC promised the M I would run the Mother’s Day run with her today on Daniel Island.  Was supposed to sign up all week.  Forgot all week.  As I am walking out the door for work yesterday she says “have you signed us up for the run tomorrow?”  Welllllll… no.  I forgot and had to tell her I signed up to Q.  She ran it with her best friend and did well.  Punishment was paid.

The Creamer minus the Dad Bod

  • When: 20190407
  • QIC: City Slicker
  • The PAX: Schrute, Sofia, Stringbean, Borland, High Stick, Splinter, Hollywood, Grasshopper, DHL, Dri-Prime, Wreck-it Ralph, Suds, Repo. Muscadine, Hot Tub, Bueller, Wee Woo, Sakrete, Shortcake, Tinker, M&M (R), Professor Klump (R), The Colonel (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: 61 degrees, looks like winter is finally gone!

The Thang: 24 PAX got after it on various routes, modes of transportation/exercise and some for just coffee. Plus a dog. No, it wasn’t Dog Balls.

Moleskin:  Great turnout. Could have been 25 if DT got off his ass and actually showed up to something he HC’d to. Plenty of laughs at his expense, but it was glaringly obvious that Shortcake missed him. Even Sakrete’s dog Charlie got out of bed for some 2nd F.

Great to see plenty of PAX either running, rucking or riding this morning.

Farmers carry around Doty

  • When: 20190303
  • QIC: Sakrete
  • The PAX: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Quaker


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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: Cool, cloudy but sun started peeking through and warming up

FNGs: None today but disclaimer given anyway

COP: 10 TTT IC; 3 SSH; 15 LBAC FORWARD; 15 LBAC BACKWARD; 15 MORRACAN NIGHT CLUBS; 15 T CLAPS

The Thang:

Plank-merkins to Thunderstruck by AC/DC.  Get in the plank position of your choice.  Every time they say THUNDER during the song do a merkin and return to plank.  If at any time the plank is broken take a lap around the horse shoe pit and then return to plank position.

Partner up and head to block pile where each PAX would get 1 block.  Gather at grassy area beside block pile.  YHC briefed the PAX on what we would be doing.  One partner will farmers carry both blocks around the “short path” around the tennis courts while partner 2 will run in opposite direction.  When partners meet up execute 10 merkins, 10 squats and 10 monkey humpers.  Switch.  Blocks would continue in same direction and runners would always go same direction.

0745 STOW BLOCKS and head back to horseshoe pit.

11’s with WW1 situps and hand release merkins (on half of the horseshoe pit) and transition would be lunge walk.

Mary: No time for Mary but the WW1 situps provided ab work.

Numberama: 10

Namerama: Daisy, Spookie (R), Pretzel, X-Ray (R), Adjustment (R), Beewax, M&M (R), Dreamer (R), Sakrete, Quaker (R)

Pledge and COT No flag present this morning so we pledged to the flags hanging on the houses across Hickory.

Announcements: Still looking for P200 volunteers.

Devo: Read from my daily devotion.  

Moleskin:  YHC had been sitting on this workout for a while.  Was trying to piece together all the moving parts.  This provided an efficient of amount of suck for the beginning of the weekend.  YHC was greeted several times around the tennis courts with disgust from the PAX.  This one will reappear soon.  The number of Respects far out numbered the non respects this morning.  Thanks guys for showing us young guys the way things are supposed to be done.