Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tour de Sakrete 5

  • When: 20210413
  • QIC: Sakrete
  • The PAX: GI Jane, Goober, Olaf, Mr. Feeney


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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 clear

FNGs: None today

COP:  OYO prior to step off

The Thang:

Run through Foxbank Plantation.  Totaled 4 miles in 45 minutes.  GI Jane and Mr. Feeney were the rabbits while Olaf hung back with the turtle Sakrete.  Goober stayed in the middle.  Couple cars weren’t expecting to see 5 guys lit up like Christmas trees running around the neighborhood and were traveling a bit too fast and they got an eye ball full of bright LED light courtesy of GI Jane.

Mary: Gave her the morning off

Numberama: 5

Namerama: GI Jane, Goober, Olaf, Mr. Feeney, Sakrete

Pledge and COT

Announcements: Liqufaction at Stalkers Thirsty Tortoise 4/22

Devo:

Qualified
It is not that we think we are qualified to do anything on our own. Our qualification comes from God. (NLT) ( 2 Corinthians 3:5 )

We often rely on our own ability to “perform well” to make things happen in our lives.  We all are tempted to be self-sufficient; not looking to God or others to provide for our needs. God is in charge of every detail of our lives!  We are not qualified on our own and every blessing we have is from him.  Pray and ask God for His help and guidance for your life.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=LC0jhgoLc3

Sent from my iPhone

Moleskin:   I had absolutely no idea how big Foxbank Plantation was.  Thing is huge!!

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


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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

 

Final tour de Sakrete 4

  • When: 20210409
  • QIC: Sakrete
  • The PAX: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG)


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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 clear

FNGs: Yes.  2.0 of Dollywood.  Now known as Tanker

COP:  TTT x 10 IC, Leave arms up until instructed to drop.  10 LBAC IC, 10 LBAC Reverse IC, 10 overhead clap IC, 10 Moroccan night clubs IC

Thunderstruck plank merkins.  (Listen to AC/DC Thunderstruck.  Hold plank until they say THUNDER in the song and do a merkin.  If plank is broken run down to the curb and back in the fight)

Yo-Yo run.  Run around the church.  Once you are back circle back to the 6 and bring him in.

Indian run around church.  Once in the front sprint back to the flag.

The Thang:

As you are looking at the church from Cypress Gardens:

Corner 1:  Front right.

Corner 2.  Back right

Corner 3. Back left

Corner 4 Front left

Gather at corner 1.  5 burpees OYO.  Run to corner 2.  10 American Hammers IC.  Run to corner 4.  20 Squats on Q.  Run to corner 3.  15 calf raises IC.  Run all the way around back to corner 3.  15 Calf Raises IC.  Run to corner 4.  20 Squats on Q.  Run to corner 2.  10 American Hammers IC.  Run to corner 1.  5 burpees OYO.  Run around the entire church.  5 burpees OYO.

Line up on curb.  Sprint to middle of front of the church.  Mosey to other curb.  Jailbreak to center and Mosey back to original curb.

Mary: Thunderstruck plank merkins; WWI setups until time is called.

Numberama: 13

Namerama: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG), Sakrete

Pledge and COT

Announcements: Updated the PAX on the happenings of Sakrete.  Also used this time to thank Olaf for his generosity of opening his home during the P200.  That’s grade A F3 right there.

Devo: replace with devo

Moleskin:   I haven’t made it out to the Den as much as I wanted.  Schedules just didn’t line up.  They have a great AO out there.  If you haven’t made the time try and work it into your schedule.  They have a bunch of absolute studs out there.  We had us a FNG out there.  He is the 2.0 of Dollywood.  He is now known as Tanker.

Final Tour de Sakrete 3

  • When: 20210408
  • QIC: Sakrete
  • The PAX: Nacho Libre


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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 clear

FNGs: Negative

COP:  10 TTT, 10 Imperial Walker, 10 LBAC, 10 LBAC forward, 10 Overhead press and 10 moraccan night club

The Thang: Grab two blocks and take a trip around the track.  Once back at the flag drop 1 block by the flag.  Continue around track until reach the opposite of the track as the flag.  20 curls for the girls.  20 tricep extensions.  20 chest presses.  Mosey to opposite of track.  20 right arm lawn mowers.  20 left arm lawn mowers.  20 over head press.  Mosey 3/4 of the track.  15 WW1 Situps, 15 LBCs IC, 15 flutter kicks IC.  Mosey 3/4 of the track.  20 curls for the girls.  20 tricep extensions.  20 chest presses.  Mosey to opposite side of track.  20 right arm lawn mowers.  20 left arm lawn mowers.  20 over head press.  Mosey 3/4 of the track.  15 WW1 situps, 15 LBCs IC, 15 flutter kicks IC.  Mosey 3/4 of the track 20 curls for the girls.  20 tricep extnesions.  20 chest presses.  Pick up block and move to opposite of the track.  20 right arm lawn mowers.  20 left arm lawn mowers.  20 over head press.  Stow blocks.

Mary: No time today

Numberama: 2

Namerama: Nacho Libre, Sakrete

Pledge and COT

Moleskin:   I’ve always enjoyed The Jones.  I used to do a crazy thing called the Bedrock-Jones double down or the BJDD.  However, start times are the same now which makes that impossible.  Good workout and conversations with Nacho Libre this morning.  We discussed how The Jones has fallen in numbers.  PAX have come and gone for various reasons.  Hopefully some changes are on the horizon to get turnout back up.  Stringbean was out of town.  So I didn’t have to… I mean get to work out with him!

Final Tour de Sakrete 2

  • When: 20210407
  • QIC: Sakrete
  • The PAX: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave


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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 clear

FNGs: They don’t generally show up to the Shocker

COP:  OYO prior to 0500

The Thang:

Discuss the route for this week’s Shocker.  The running portion will be behind the shops immediately to the left coming out of the garage.  Right unto W 2nd S St, Right on S Cedar, Right on W Richardson and back to garage.

Mary: She’s off on Shocker days

Numberama: 13

Namerama: Grits, Old Flame, Stalker, Shrute, Space Cowboy, Splinter, High Stick, Snap On, Sugar Mountain, Motherboard, Defib, Microwave, Sakrete

Pledge and COT

Announcements: Sort of Quite on the home front right now

Devo: Grab a can of spray paint and cover up some of the “art work” at the top of the garage.

Moleskin:   The Shocker is the same every month.  Sometimes the route is different.  25 merkins and 25 LBC at the top of the garage.  Run across the top of the parking deck.  24 merkins and LBC.  Down the stairs.  23 merkins and LBC.  Run the route.  Once back at the parking garage 22 merkins and LBC.  Upstairs.  Rinse and Repeat decreasing numbers at each stop.  Grits started out hot and no one could catch him.  Dude is unreal.

Final Tour De Sakrete 1

  • When: 20210402
  • QIC: Sakrete
  • The PAX: Defib, Gruber, Easy In, Cornwallis, Cheetah


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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 and clear

FNGs: Not Today

COP:  10 TTT IC, 10 LBAC forward and reverse, 10 overhead clap, 10 moraccan night clubs.

The Thang:

Grab a single man log and meet at yield sign.  Rucks up, logs up and step off.  Walk to the Marshall’s building in the Harris Teeter parking lot and back to the flag. Stop at entrance to the park, turn around spot at Marshalls, entrance to the park and then flag doing 25 merkins and 25 squats at each stop.

Mary: flutter kicks with rucks over head OYO until time called.

Numberama: 6

Namerama: Defib, Easy In, Gruber, Cornwallis, Cheetah, Sakrete

Pledge and COT

Announcements: Updated everyone the happenings in the world of Sakrete.

Devo: Took a devotion from my daily devotion.

Moleskin:   I got my start in F3 @ Magnitude so it’s only fitting that the tour de Sakrete begins here as well.  One of my favorite Qs at Magnitude is the log toting trip to Harris Teeter.  4 stops for some PT totaling 100 merkins and squats.  Good way to start a tour.

Sometimes things are simply better on paper

  • When: 20210316
  • QIC: Sakrete
  • The PAX: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (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: A combination of the rain over night and the little bit we got right after COP made the park just wet enough

FNGs: Not today 

COP:  Arms up until instructed to put down.  15 LBAC Forward-15 LBAC Reverse- 15 OVER HEAD CLAP- 15 MORACCAN NIGHT CLUB ALL IC- drop arms; 15 Hilbilies IC; 15 TTT IC; Waterfall merkins (Everyone hold plank.  Starting with Mayhem execute 5 merkins while the remaining guys hold plank.  Onced finished with merkins get a block and gather @ yield sign. Continue rotating until all Pax have done 5 merkins and gotten a block)

The Thang:

Block up and move out towards entrance.  Each Pax instructed to place block down with a card that was handed out by YHC.  Spreading the blocks out throughout the park.  Once your block is placed take a lap around the fire station parking lot and back to the first block.  Once all 11 stations were complete take a lap down to the bridge leading to the wiffle ball field and back to first block.  Continue rotation until time called.  Your pace.  Push yourself.  If one station gets clogged up move on to the next available station.

Mary: Hold plank rotating right arm up, left arm up, left leg up and right leg up.  Roughly 3 minutes

Numberama: 11

Namerama: Waldo, Snips, High Stick, Sugar Mountain, Fish N Chips, Manana, Easy In, Chum, Hospice (R), Mayhem (R), Sakrete

Pledge and COT

Moleskin:   This one looked way better on paper.  With the lights being off where the flag was planted YHC had to adjust on the fly.  Took longer than desired to explain and get moving.  Can’t all be great.

Nine Times + dad jokes = P200 afterburn

  • When: 20210325
  • QIC: Peaches
  • The PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC


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PAX: Fish-n-Chips, Swinger, Waldo, Mayhem (Respect), Sakrete, Easy-In, Chum, Snips, and YHC

The weather was rather muggy with temperatures in the low 60s.
Warm-up consisted of leg stretches (TTT & Don Q) followed by a mosey to the front entrance of the park.
Once at the entrance, an additional warm up with baby arm circles and chest stretches was done.
The thang was a nine times routine. This was a run around the front noisy parking lot, with stops at each end for Merkins at one end, and core exercises at the other. (Like a looping string-of-pearls)
Merkins: 20 × 9 times = 180. Core exercises was 20×9 = 180. I did not want to leave the PAX short, so we did an additional 20 of each to make an even 200 Merkins +200 core.

Moleskine. Mumble chatter was through the roof at Bedrock. YHC requested everyone to tell a dumb dad joke. This opened the can of worms, especially with Fish & Chips in the crowd, for a lot of frivolity and laughter. Control was difficult but the men pushed forward and completed every task perfectly.

Devo: James chapter 2 verse 14 & 15 Faith without works – faith alone is not enough

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.


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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.

The Run Around

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


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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.