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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final tour de Sakrete 5 The Guild

  • When: 20210414
  • QIC: Sakrete
  • The PAX: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually


2021-04-15 by Sakrete Leave a Comment

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: None today

COP:  Pour the coffee

The Thang:

YHC told the story of the move.  How the M and I gave the move over to God.  Let him lead our way.  Give it to God and go to sleep.

Mary: She isn’t allowed @ The Guild

Numberama: 9 in person

Namerama: Sugar Mountain, Fish N Chips, Space Cowboy, Shooter McGavin, Mañana, High Stick, Too Tall, Placebo and Defib virtually

Devo: The whole thing was a devo

Moleskin:   Sometimes you have to work out your brain just like you work out physically.  Got to be in touch with the spiritual side of life.

Filed Under: Uncategorized Tagged With: Fish N Chips, High Stick, Manana, Placebo, Sakrete and Defib virtually, Shooter McGavin, Space Cowboy, Sugar Mountain, Too Tall

In the land of the Country Club, the one-armed man will lead them

  • When: 20210410
  • QIC: Pretzel
  • The PAX: Fish & Chips, Show Me, Sakrete, Placebo, Motherboard, Sugar Mountain, Microwave, Muggsy, Threes Company, Pretzel


2021-04-13 by Pretzel Leave a Comment

Bedrock. Saturday, April 10. The one-armed man led a musically-accompanied workout, giving the PAX free reign to choose their own exercises if desired. Since I was fairly confined to core and lower body I wanted others to have the option of mixing in some upper body. A different exercise for each song, with a lap around the gravel parking lot when you need a break.

I can’t upload a picture so here are some wieners.

Conditions: Clear, 60. Great weather.

COP

SSH x 2

Umm…some other stuff. Probably Imperial Walkers. Maybe Don Quixotes. Likely Through-the-Tunnels.

The Thang

Teen Angst (What The World Needs Now) – Cracker

Squats

 

Super Bon Bon – Soul Coughing

LBCs OR Merkins

 

(Can’t You) Trip Like I Do – Filter/The Crystal Method

Overhead clap OR Overhead press

 

Resignation Superman – Big Head Todd and the Monsters

Low Plank

 

People Who Died – Jim Carroll Band

Heels to Heaven

 

Take The Time – Dream Theater

Lunges OR Curls

 

Slither – Velvet Revolver

Freddie Mercuries

 

Brothers Gonna Work It Out – Public Enemy

Big Boy Sit-Ups

 

Root Down – Beastie Boys

Pickle Pounders

 

Revelations – Audioslave

Calf Raises

 

Celebrity Skin – Hole

Tricep Extensions OR Sumo Squats

 

Filed Under: Bedrock Tagged With: Fish & Chips, Microwave, Motherboard, Muggsy, Placebo, Pretzel, Sakrete, Show Me, Sugar Mountain, Three's Company

Schrute less Q #2 (Placebo)

  • When: 20210411
  • QIC: Placebo
  • The PAX: Goose, placebo, Cannoli, Hospice, Milton, space Cowboy, Stalker


2021-04-12 by Schrute Leave a Comment

f3 facebookMild

high 50s

warm up getting ready for run and a 12 mile ruck

Placebo stepped up and Qed the Creamer while Schrute was out of town for a mini Spring Break trip.
The tribe Rucked a 12 miler and there were runners through the streets of Nexton

 

The standard was held

Filed Under: The Creamer Tagged With: Cannoli, Goose, Hospice, Milton, Placebo, Space Cowboy, Stalker

Friday run at the Creamer

  • When: 20210326
  • QIC: Schrute
  • The PAX: Old D, Old Flame, Space Cowboy, Pretzel, Repo, Placebo, What?!, Myrtle, YHC


2021-03-28 by Schrute Leave a Comment

f3 facebookweather was muggy 65 degrees.

warm up: waiting for 5 AM start

The Thang: Ruckers and Runners this morning. What?! and Myrtle went for a three mile ruck. Old D and Schrute ran the bridge 4 miler. Pretzel ran his route and Placebo did some intervals.

all returned safely.

 

cot: some coffee and conversation this morning before heading out to work.

 

the standard was held. The flag returned and  Schrute will have to set a date for penalty.

Filed Under: The Creamer Tagged With: Myrtle, Old D, Old Flame, Placebo, Pretzel, Schrute, Space Cowboy, What?!

Q Juice spilled at Bedrock

  • When: 20210313
  • QIC: Peaches
  • The PAX: Sakrete, Placebo, Motherboard, Mugsy, Three's Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.


2021-03-18 by Peaches Leave a Comment

PAX: Sakrete, Placebo, Motherboard, Mugsy, Three’s Company, Repo, Cheetah, Wakdo, Easy-In,& Mayhem & YHC.
Weather was perfect with temperatures in the 50s and a bright clear morning.

Warm up began with TTT, a leg length stretch, SSH, BACs & Don Qs.
The Thang was broken down into several parts. The first involved heavy lifting with blocks. A variety of standard exercises. One included a block weighted sit-up routine with hammer situps and sledgehammer.
The next part was running with a competition race between odd and even numbered men. We then Indian ran to the front of the park.
Once at the park entrance, we did back-&-forth incline Merkins and wall dips. We also did 10 cadence Burpees. Mosey ran back to the blocks where we set up a Merkin conveyor belt.
In order to stretch time, we did a few rinse & repeat exercises before doing Mary. The Mary involved situps, flutter kicks, and the protractor before time was called.

Moleskine, the PAX was fairly quiet with limited mumble chatter, however some camaraderie was built with select jabs.

The Devo came from II Timothy 4:3. It talks about people not putting up with sound doctrine and falling into a trap of teachers who tell them just what they want to hear. I emplored the PAX to discern sound teaching to avoid the slippery slope.

Filed Under: Bedrock Tagged With: Cheetah, Easy In, Mayhem, Mother Board, Mugsy, Peaches, Placebo, Repo, Sakrete, Three's Company, Waldo

Slow is smooth, smooth is fast.

  • When: 20210305
  • QIC: Schrite
  • The PAX: Space Cowboy, Flo, Placebo, Old Flame, YHC


2021-03-05 by Schrute Leave a Comment

f3 facebookWeather : cool 48 degrees, no wind

warm up: waiting for Space Cowboy to show up

 

the Thang: we all left with different paces and mileage goals. Some Cowboy a quick Sigma Drive 5K , Old Flame a long run toward summervile via Nexton Parkway. Placebo for a quick 2 miler. Flo on a 5 mile bridge route. Schrute a 4.31 mile loop through the service road to new Nexton Gas staton and back up Sigma Drive

 

 

COT: placebo and Schrute held a brief coffeeteria outside seating of Starbucks

 

the standard was held

 

train hard don’t be an idiot -Schrute

Filed Under: The Creamer Tagged With: Flo, Old Flame, Placebo, Schrute, Space Cowboy

Sunday Funday

  • When: 20210221
  • QIC: Schrute
  • The PAX: Milton, Space Cowboy, Waldo, Goose, Placebo, DT, and YHC


2021-02-21 by Schrute Leave a Comment

f3 facebook

the weather: Cold and breezy 29 degrees

the warm up: waiting for 5am start

the thang: all seven PAX had different goals. Three Rucked 5 miles over the bridge. Two ran the bridge 4 mile run. One ran intervals 5 K on Sigma. The other had his own goals (steady pace)

 

COT: late rerun back to the AO left the good conversation and fellowship during the 5 mile ruck . No coffeteria as it was pretty cold to sit outside today.

the standard was held

Filed Under: The Creamer Tagged With: DT, Goose, Milton, Placebo, Schrute, Space Cowboy, Waldo

The Sunday Edition of the Creamer

  • When: 20210131
  • QIC: Schrute
  • The PAX: Milton, Waldo, Placebo, Space Cowboy, YHC


2021-02-05 by Schrute Leave a Comment

f3 facebook
warm up; waiting for 5AM

the Thang: the bridge route 4 miles by Milton, Waldo, Schrute

5K by Placebo and Space Cowboy

 

low numbers by good fellowship at coffeteria outside Starbucks

 

COT the standard was held

Filed Under: The Creamer Tagged With: Milton, Placebo, Schrute, Space Cowboy, Waldo

Sunday Creamer chilled

  • When: 20210117
  • QIC: Manana / Placebo
  • The PAX: Space Cowboy, Milton, Placebo, Chedda, Manana


2021-01-17 by Schrute Leave a Comment

f3 facebook

31 degrees COLD

warm up waiting for 5am

the Thang run various routes and miles throughout Nexton

 

fellowship outdoors Starbucks patio

numerama 5

 

Filed Under: The Creamer Tagged With: Chedda, Manana, Milton, Placebo, Space Cowboy

  • When: 20201213
  • QIC: Schrute
  • The PAX: Pretzel, Space Cowboy, DT, Placebo, Chedda, Jedi, Old D, Grasshopper, Placebo, Masterload, YHC


2020-12-13 by Schrute Leave a Comment

f3 facebookWeather:warmer 59 degrees

warm up: waiting for 5AM start

 

various routes run and one biker (Pretzel)

Numberama: 10

The party started in the parking lot and then looked at each other to ask why are we standing around. Group moved to outdoor seating of Starbucks to continue conversation

good times

 

the standard was upheld

 

https://f3summerville.com/2020/12/13/13649/

Filed Under: The Creamer Tagged With: Chedda, DT, Grasshopper, Jedi, masterload, Old D, Placebo, Pretzel, Schrute, Space Cowboy

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