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


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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:  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.

Schrute less Q #2 (Placebo)

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


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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

Schrute less Q #1 (Old D)

  • When: 20210404
  • QIC: Old D
  • The PAX: Old D, Milton, Space Cowboy


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Schrute was up late playing Easter Bunny for a early wake up with the kids. Old D stepped up and lead a trio of runners through Nexton .

The weather was chilly and the streets were dark. Thanks Old D for helping s Schrute out.

the standard was heldf3 facebook

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.

Eager To Seismic

  • When: 20210408
  • QIC: Milton
  • The PAX: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel


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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: 65

FNGs: None

COP:

SSH: 50 – IC (You’re welcome Pretzel)

TTT: 10 -IC

Hill Billy: 10 -IC

Merkins: 10 – OQ

Don Quixote: 10 -IC

The Thang:

5 exercise circuit. 1 minute per exercise, as many reps as possible. 1-minute rest. 5 rounds. Burpees, Curls for my wife, Squats with a block, flutter kicks and overhead press.

Mary:

Makhtar N’Diayes: 15 – IC

WWI Sit-up: 25 – OQ

Numberama: 13

Namerama: Cannoli, Hospice, Stalker, Grits, Splinter, Space Cowboy, Schrute, Flo, Goose, Smokey, Microwave, Pretzel, Milton

Pledge and COT

Announcements: Liquefaction: 4/22 at Stalker’s house. Send off for Sakrete (even if he isn’t there). Food drive at St. Paul’s: 4/10 – 0700.

Devo: What is your question you carry with you? (Am I good enough? Do I matter? Am I loved?) Where do you turn to answer that question? (Drugs, alcohol, women, porn… ect) Where should you turn to answer that question? (God)

Moleskin: Flutter kicks cause gastrointestinal issues.

Fall of Baghdad seismic 4/1

  • When: 20210401
  • QIC: Schrute
  • The PAX: Old Flame, Pretzel, Microwave, Flo, Milton, Fanny Pack, Space Cowboy, Smokey, and YHC


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f3 facebookWeather : warm 60 degrees

Warm Up: brief little baby arm circles and 20; four count side straddle hops

 

the Thang: a 1.2 mile run the long way around the block and back to AO to cinder block pile.

the WOD is The Fall of Baghdad

this is a Go Ruck Tribe challenge for the Month of March. YHC decided to bring it to Seismic for a tryout.

each PAX grabbed a block abs headed to back parking lot to circle up for

34 rounds (represents 34 killed in action during battle)

1 squat to thruster (1st Marine Division participated on combat)

3 Merkins (3rd Infantry Division participated in action)

5 four count Mountain Climbers (represents 5 coalition forces which participated in battle)

exercise was on your own

stopped for time and returned blocks  to end with a 1/2 mile run back to AO

Mary; 34 flutter kicks/10 WWI sit-ups/10 LBCs/4 merkins

 

Pretzel went on a run around AO during BC workout on DL

pledge announcements and COT

numberama 9

Q was very appreciative of PAX participating in workout

dont be a sick

 

Friday run at the Creamer

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


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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.

Sunday Creamer

  • When: 20210307
  • QIC: Schrute
  • The PAX: Milton, space Cowboy, Floppy and YHC


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Weather COLD!!!

the Thang: light numbers this Sunday. Milton and Schrute started P200 training with a long 9 mile run with a 2.5 mile SCS built in.

Soace Cowboy just made it for 5 am start as Pax moved out and Floppy put in long miles after start of Creamer

 

a rum back to AO with Milton yielded no PAX around 6am so a run back to the fart sack was in order for Milton and YHC

 

 

Standard was held f3 facebook

Always Forward. Never Backward.

  • When: 20210311
  • QIC: Flo
  • The PAX: Lug Nuts, Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, Goose, Schrute, Hospice


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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:  51 degrees

FNGs:  None

COP:

SSH, LBAC, Don Quiote, Overhead Claps, BAC, Monkey Humpers

The Thang:

5 – 4 – 3 – 2 – 1

50 Chest Presses w/the block, 40 two-count Flutter Kicks, 30 Squats w/the block, 20 Curls for the Girls, 10 Dammits

Rinse and Repeat

Mary:  WW2 Sit-Ups, Pickle Pounders, Dying Cockroach, Terrible Ts

Announcements, Pledge, COT

Devo:  Always Forward. Never Backward.  YHC shared briefly about a Japanese Samurai and the character Christian from Pilgrim’s Progress. Both had armor on the front only.

For the Samurai, he would face his enemies going forward and never retreat. He would fight his way through the crowd, moving steadily forward, or die trying. He did not need to protect his backside because he would never retreat.

For Christian, when he faces Satan’s attack, he would not turn his back but rather trusted in the defense given to him by God. We can’t turn our back on the Enemy. Don’t let your guard down and fall prey to temptation.

Moleskin: The Pax was unusually quiet today, but the men were hustling trying to hit 10 total circuits. YHC failed to do Namearama. Q fail. I remember who was there, but the standard is to say all names. I’ll get it right next time.

The Anti-Hero

  • When: 20210309
  • QIC: Flo
  • The PAX: Lug Nuts (FNG), Grits, Splinter, Space Cowboy, Smokey, Milton, Fanny Pack, 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:   37 degrees

FNGs:  Welcome Lug Nuts

COP:

SSH, TTT, LBAC, Don Quiote, Hillbillies, Imperial Walkers

The Thang:

20 Pickle Pounders, 20 Tire Jumps, 20 Chest Presses w/block, 20 Tricep Extensions, 20 Pull-ups, Run backwards around the tennis courts. Rinse and repeat until time is called.

Mary:  LBCs and Heel taps

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Samson was a man of great strength whom God used to fight against the enemies of his people. However, Samson was a bit of an anti-hero because he was selfish and had multiple character flaws. Two main ones led to his downfall:  pride and lust.

YHC challenged the PAX to guard their marriages, relationships and hearts from pride and lust as they are snares for all men.

Moleskin: First Q of 2021 for YHC. Running backwards is always a challenge as it works our lower body muscles in a different way. Additionally, YHC hates tire jumps and they are always tough. As Milton reminded me, I only had myself to blame.

Our FNG enjoyed himself and we look forward to having Lug Nuts back in the gloom with us soon.