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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


2021-05-04 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:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

Filed Under: Bedrock Tagged With: Bob the Builder(R), Cheetah, Chum, City Slicker, Dri Prime, Easy In, Fish N Chips, Grits (R), Handy Manny, High Stick, Manana, Mayhem (R), Myrtle, Placebo (R), Pony, Professor Klump (R), Recount, Repo, Sakrete, Show Me, Snap-On, Snips, Stalker (R), Sugar Mountain, Swinger, Three's Company, Waldo, What?!

The Run Around

  • When: 20210314
  • QIC: Schrute
  • The PAX: City Slicker, Sakrete, Pony, What?!, Grasshopper, High Stick, YHC


2021-03-14 by Schrute Leave a Comment

f3 facebookWeather: prefect running condition. Low 50s. Hint of drizzle but stopped.

warm up: some chatter and stretching before start.

 

the Thang: City was out for an appearance. Pony abs What?! Rucked 3 miles. High Stick put in a solid 5K and Sakrete, City, and YHC ran a 5 mile bridge run and back. Grasshopper came out for some fellowship too. It was like the old days of the Creamer with coffeeteria and chatter. Pony, Sakrete and What?! Really added to the dynamic of ball busting and commentary.

COT: you forget how things have changed from a year ago. Not a lot to train for or numbers for attendance since COVID changed it all.

the standard was held minus the flags. Schrute will pay dearly for that at a future AO.

Filed Under: The Creamer Tagged With: City Slicker, Grasshopper, High Stick, Pony, Sakrete, Schrute, What?!

September Running of The Cardiac

  • When: 20190919
  • QIC: Sakrete
  • The PAX: Mad Dog, Bob the Builder (R), Myrtle, Loose Nuts, Waldo, Mayhem, Easy In, Pony, Defib, Swinger, Sakrete


2019-09-23 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: Low 60’s, low humidity.  Fall is coming gentleman

FNGs: None today.

COP:  15 TTT IC, 15 LBAC forward and reverse IC, 15 Don Quixote IC

The Thang:

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:

Mad Dog- 8

Bob the Builder- 11

Myrtle- 7

Loose Nuts- 8

Waldo- 6

Mayhem- 9

Easy In- 9

Pony- 11

Defib- 13

Swinger w/ ruck- 6

Sakrete- 10

 

Mary: Not today

Numberama: 11

Namerama: Mad Dog, Bob the Builder (R), Myrtle, Loose Nuts, Waldo, Mayhem, Pony, Easy In, Defib, Swinger, Sakrete

Pledge and COT

Announcements: Wreck It Ralph HTL was this past weekend.  Lot of guys participating in the Augusta Half Iron man.  Several races coming up in coming months in lowcountry.

Devo:

Be Strong

So be strong and courageous! Do not be afraid and do not panic before them. For the LORD your God will personally go ahead of you. He will neither fail you nor abandon you.” (NLT) ( Deuteronomy 31:6 )

 

Strength with Jesus looks different than the strength the world celebrates.  When we are strong in the Lord we assume a posture of humility; inwardly recognizing that we can be confident because we have been gifted access to God’s power.  The world cheers on human will power, success, and an “I can do it if I just try hard enough” mentality. Let’s be strong in the Lord, resting in the knowledge of His power, not our own.

Moleskin:   Had some first timers out  for the September running of the Cardiac.  Mad Dog, Myrtle, Bob the Builder and Pony all saddled up for their first attempt at The Cardiac.  Strong work by all.  Defib led the pack with 13 rounds today. I am not sure anyone is surprised though.

Filed Under: Bedrock Tagged With: Bob the Builder, Defib, Easy In, Loose Nuts, Mad Dog, Mayhem, Myrtle, Pony, Sakrete, Swinger, Waldo

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