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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

Block Party… sort of

  • When: 20210114
  • QIC: Schrute
  • The PAX: Space Cowboy Splinter Peg Microwave Cannoli Milton Hospice Flo


2021-01-14 by Schrute Leave a Comment

Weather : Cold and 38 degrees

numberama: 9

warm up:

Side straddle hops

Through tunnel
Imperial walkers
Don Quixote
Overhead t claps
Little baby arm circles and reverse
Mountain climbers
Bear crawl parking lot lines to end
the Thang:
Jog to block pile
One block with blocks overhead and mosey to corner of Doty park
Max set merkins while two run the block and back
Mosey to corner with block overhead of Doty park
Max set Squats with blocks
Two other run the block and  back
Mosey to corner with block overhead
Max set Damits
Repeat
Max set Repeat forward lunges
And no Mary time expired
note to self the run around the block of Doty Park is a lot farther than thought

Filed Under: Seismic Tagged With: Cannoli, Flo, Hospice, Microwave, Milton, Peg, Schrute, Space Cowboy, Splinter

Establish A Connection

  • When: 20210112
  • QIC: Milton
  • The PAX: Microwave, Peg, Space Cowboy, Hospice


2021-01-13 by Milton Leave a Comment

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

Conditions: Cold

FNGs: None

COP:

SSH – 20 – IC

Don Quixote – 15 – IC

LBAC Forward – 10 – IC

LBAC Backward – 10 – IC

Overhead Clap – 10 – IC

Bat Wing – 10 – IC

The Thang:

Grab 2 bricks

Mozy to the parking garage (stop to rest with 10 Merkins)

Partner up: Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Curls for my wife with the bricks. Rinse and repeat 3 times.

Partner 1: Run up the stairs. Across the garage. Down the other set of stairs. Partner 2: Overhead press with the bricks. Rinse and repeat 2 times.

Run back to the AO

Mary: No time

Numberama: 5

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: Hebrews 10:25 – not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Hospice, Microwave, Milton, Peg, Space Cowboy

UGA 45 – South Carolina 16

  • When: 20201201
  • QIC: Milton
  • The PAX: Cuz, Microwave, Floppy, Peg, Splinter, Space Cowboy, Schrute, Fanny Pack, Smokey


2021-01-13 by Milton Leave a Comment

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

Conditions: replace with weather

FNGs: any FNGs

COP:

45 – SSH – IC

16 – Burpees – IC

45 – Squats – OQ

16 – Merkins – OQ

45 – Calf Raises – OQ

16 – Terrible Ts – IC

The Thang:

Mini Dora

139 lunges – 1 for every one of JT Daniel’s passing yards

332 leg lifts – 1 for every rushing yard

Mary:

45 – Crunches – IC

16 – Jane Fonda’s – IC

45 – Flutter Kicks – IC

16 – American Hammers – IC

45 – Freddie Mercury’s – IC

16 – Pickle Pounders – IC

45 – WWI Sit ups – OQ

16 – Heel Touches – IC

Numberama: 10

Namerama: PAX names

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Cuz, Fanny Pack, Floppy, Microwave, Milton, Peg, Schrute, Smokey, Space Cowboy, Splinter

The Game of Life

  • When: 20210107
  • QIC: Floppy
  • The PAX: Sugar Mountain, Old Flame, Peg, Milton, Space Cowboy, Splinter, Microwave


2021-01-07 by Floppy Leave a Comment

Conditions: 34 and clear

FNGs: none:

Warm Up:

  • Mosey to various spots stopping to do exercises
    • Thru the tunnel
    • Bridges
    • Calf raises
    • Little baby arm circles

The Thang:

  • Go to block pile for coupons
    • Everyone hold low plank and one person at a time retrieves blocks and returns to block plank
  • Go to street with blocks and hold al gore while explaining game
  • Final square is by the stop sign
  • Take blocks to other stop sign and drop them off with the block die
  • Mosey around the block to the starting square
  • Teams each get a die. Roll exercise die, add up the numbers on the street square, and do the exercise that many times.
  • When finished roll the other die and move forward that any spaces
  • Roll the exercise die. Repeat until you get to the blocks we dropped off.
  • When your team gets to blocks switch to die with block exercises
  • First team to finish do running ladders from stop sign to the other team until that team finishes
  • Stow blocks

Mary: we barely had time for a 1 exercise.

Moleskin: YHC tried this weinke about a year ago. There was some tweaks to improve. There’s still work to be done. This weinke will work!

Devo: Yesterday, a large group/mob of Donald Trump stormed and raided the U.S. Capitol. There’s a lot to unpack in our nation. We all have different religious, political, etc. views. Bi-partisanship has done a lot to dictate the thoughts and actions of American citizens. Without calling any one side out I shared 2 Instagam posts from the andcampaign who looks at politics from a Biblical perspective, and left it at that.

Filed Under: Seismic Tagged With: Floppy, Microwave, Milton, Old Flame, Peg, Space Cowboy, Splinter, Sugar Mountain

Friday Funday!

  • When: 20201211
  • QIC: Schrute
  • The PAX: Pretzel, Masterload,Space Cowboy, Splinter, Old D, Old Flame and YHC.


2020-12-13 by Schrute Leave a Comment

Weather: 38 degrees

warm up: waiting fir 5 AM start

 

many routes were run. Most were solo. All miles were finish

 

numberama : 7

 

cot: the standard was held

Filed Under: The Creamer Tagged With: masterload, Old D, Old Flame, Pretzel, Space Cowboy, Splinter, YHC

  • 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

The good old days!

  • When: 20201206
  • QIC: Schrute
  • The PAX: Milton, Stalker, High Stick, Pretzel, Splinter, Space Cowboy, Sakrete, Masterload, Grasshopper, Chowda, Borland, Placebo, Waldo, Chum, City Slicker, Peg, DHL, Sugar Mountain


2020-12-13 by Schrute Leave a Comment

Weather: chilly temp 37 degrees

Warm up: waiting for 5AM

Various miles and routes run through Nexton

numberama: 18

COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship

 

The Standard was upheld

Filed Under: The Creamer Tagged With: Borland, Chedda, Chowda, City Clicker, DHL, Grasshopper, High Stick, masterload, Placebo, Pretzel, Schrute, Space Cowboy, Splinter, Stalker, Sugar Mountain

Too Many Exercises to Remember

  • When: 20201210
  • QIC: Flo
  • The PAX: Floppy, Peg, Pretzel, Microwave, Space Cowboy, Schrute, Fanny Pack, Milton, Good Times


2020-12-10 by Flo Leave a Comment

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

Conditions:  43 degrees

FNGs:  None

COP:

SSH, TTT, LBAC, Moroccan Nigh Club, Hillbillies, Imperial Walkers

The Thang:

Grab a block and circle up for four cycles of exercise focused on arms, chest, legs, core, and cardio. We did five rounds with four to five exercise per round. The exercises included: Curls for the Girls, Chest Press, Goblet Squat, Big Boy Sit-Up with Block, Tricep Extensions, Merkins on the Block, Block Squat, LBCs, Lawnmowers, Diamond Merkins, Flutter Kicks, SSH, Sledgehammers, Tempo Chest Press, Hydraulic Squats, Military Crawls, and others…

Usain Bolt to close us out.

Mary:  Dying Cockroach, Superman

Numberama, Namerama, Announcements, Pledge, COT

Devo: At times, a man can reject Christ believing he is too sinful or too far gone to save. The Christmas story reminds us that Christ was born on earth in a stable and placed in a manger for a bed. A stable, where animals lived and a manger where they ate. Both disgusting places to live and sleep. We’re reminded that Christ lowered Himself, in humility, to be our savior. He has already brought Himself to our lowly state to provide us with salvation. No one is too sinful or too far gone to be saved by the grace He offers.

Moleskin: Good mumble chatter among the Pax today. We were reminded that we do curls for Milton’s wife and tempo curls for YHC’s wife. Also, we confirmed Milton’s wife digs legs. A good time was had by all.

Filed Under: Seismic Tagged With: Fanny Pack, Flo, Floppy, Good Times, Microwave, Milton, Peg, Pretzel, Schrute, Space Cowboy

Locker Room Talk

  • When: 20201115
  • QIC: Schrute
  • The PAX: Milton, Space Cowboy, Borland, Placebo, YHC


2020-11-15 by Schrute Leave a Comment

Weather : 63 degrees abs pleasant

Warm up: waiting for 5AM

The Thang: all ran various routes with an abbreviated Milton Route

COT: silent meditation

talk about 70s version of Star Wars special effects compared to 2010 version of the series

Also discussion around the style and expense put into sports team’s locker rooms. And if you are a rapper you put Magnum Condoms  into your Ryders

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

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