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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

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


2021-04-11 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: 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.

Filed Under: Aftershock Tagged With: Defib, Grits, High Stick, Microwave, Motherboard, Old Flame, Sakrete, Shrute, Snap-On, Space Cowboy, Splinter, Stalker, Sugar Mountain

Eager To Seismic

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


2021-04-08 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: 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.

Filed Under: Seismic Tagged With: Cannoli, Flo, Goose, Grits, Hospice, Microwave, Milton, Pretzel, Schrute, Smokey, Space Cowboy, Splinter, Stalker

Deconstructing and modifying the Cannoli Flame

  • When: 20201212
  • QIC: Pretzel
  • The PAX: Waldo, Sakrete, Grits, Microwave, Motherboard, Stalker, Fish & Chips, Sugar Mountain, Threes Company, Muggsy, Pretzel


2020-12-18 by Pretzel Leave a Comment

The Cannoli Flame is an accountability workout I created for myself years ago: Run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats and 50 flutter kicks. Repeat the run and the exercises four times. For a fun Saturday at Bedrock, I had the PAX deconstruct the Cannoli Flame by running to pre-placed cones throughout the park where the exercises were performed. We also got blocks and started with 20 curls for Milton’s wife. Here’s how the rest went:

Run to first cone: Instead of burpees, we did 10 overhead press with the Beast.

Run to second cone: 20 LBCs

Run to third cone: 30 merkins

Run to fourth cone: 40 squats

Run to fifth cone: 50 flutter kicks

Then go back down the ladder by running back to the cones in order, and finally the blocks and curls. Repeat until time is called. The Wescott Park is a deceptively large space. I logged nearly four miles during the workout and most others were clustered around that number.

We broke down the Cannoli Flame at Bedrock on Dec. 12.

Filed Under: Bedrock Tagged With: Fish & Chips, Grits, Microwave, Motherboard, Muggsy, Pretzel, Sakrete, Stalker, Sugar Mountain, Three's Company, Waldo

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

Mayhem’s Long Awaited Q Debut

  • When: 20201210
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In


2020-12-10 by Waldo 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, clear

FNGs: None

COP: LBAC x20 IC forward & backward; Overhead claps x20 IC; SSH x20 IC; Imperial Walkers x20 IC; Mountain Climbers x20 IC; TTT x10 IC

The Thang:
-Mosey to parking lot at front of park.
-Indian Run back to flag
-Series of stretches
-Assemble at entrance of circle w/ block
-Merkins x10 on Q; Bear Crawl to cone about 10-15 yards; SkiAbs x10 IC; Bear Crawl back
-Reverse Squats x12 on Q; Plank walk to cone; Calf Raises x20 on Q; Plank walk back; Curls x10 on Q
-Merkins x20 on Q; Bear crawl to cone; SkiAbs x20 OYO; Bear Crawl back
-Reverse Squats x21 on Q; Plank walk to cone; Calf Raises x40 on Q; Plank walk back; Curls x20 on Q
-Bear crawl to cone and back
-Stow Blocks

Mary: Rocking Chair LBCs x10 IC; WWI Situps x10 on Q; Box Cutters x10 IC; Flutter Kicks x20 IC; Heels to Heaven x10 on Q

Numberama: 13

Namerama: MadDog, Grits, Sakrete, Gruber, Sugar Mountain, Stalker, City Slicker, Prius, Splinter, Chum, Easy In, Mayhem, Waldo

Pledge and COT

Announcements: Christmas drop-in at Stalker’s House tonight; Saturday workout at Bedrock; Anniversary Convergence/Party on Jan. 9; Sakrete is collecting clothes for donation

Devo: Bedrock mantra…DBAD

Moleskin: Mayhem stepped up and delivered a high quality beat-down.  In true Bedrock fashion, the pax tried to distract him with late arrivals (including one arrival during Mary), plenty of mumble chatter, and some good-spirited critiques of the exercises that he chose, but Mayhem was prepared and took it all in stride.  Looking forward to future Mayhem workouts.

Filed Under: Bedrock Tagged With: Chum, City Slicker, Easy In, Grits, Gruber, MadDog, Mayhem, Prius, Sakrete, Splinter, Stalker, Sugar Mountain, Waldo

A Baker’s Dozen Humping Some Monkeys

  • When: 20201103
  • QIC: Wambach
  • The PAX: MadDog, Fish N Chips, Splinter, Stalker, Gruber, Waldo, FNG (Don King), Sakrete, Major Dad, High Stick, Easy In, Defib, Wambach


2020-11-03 by Wambach Leave a Comment

Weather
36 Degrees and clear
—
Each PAX grab a block and form in two columns for Indian “run” to front parking lot
—
Spread out along the edge of the horseshoe pits, facing the road. Each set of Monkey Humpers done on the opposite side of the horseshoe pits, about 10 yards apart. Varied the means to move from one side to the other

Monkey Humpers x 5 IC
Burpee Broad Jump
Monkey Humpers x 10 IC
Moving Merkins Left
Monkey Humpers x 15 IC
Lunge Walk with Block
Monkey Humpers x 20 IC
Sumo Squat
Monkey Humpers x 20 IC
Moving Merkins Right
Monkey Humpers x 15 IC
Alligator Merkins
Monkey Humpers x 10 IC
Burpee Broad Jump
Monkey Humpers x 5 IC

Find a parking block for wheel of misfortune. 5 Incline, 5 Right, 5 Left, 5 Decline Merkins. 4 of each, 3 of each, 2 of each, 1 of each. (60 total Merkins)

Split up to opposite side of the parking lot for 11, Waldo style.
Overhead Press + Curls for the Girls/Burpees

Indian “run” back to block pile
—
Devo
Don’t be a dick!
—
FNG
Oscar Almanza
Don King
You can always count on Fish N Chips for naming an FNG. Somehow we got from a Nicaraguan who used to do Taekwondo to Don King (by way of Oscar De La Hoya). Welcome Don King!
—
Announcements
Ruck for Hunger 11/21. Gather @ Coastal Coffee @ 0800 for a 5k ruck. Fill your bag with donatable food items. Thanksgiving Day convergence followed by football game. Christmas Drop in- 12/10 @ Stalkers house 1800. BYOB. Collecting donations for MUSC Children’s hospital and Operation Sweet Tooth. After the drop in we will make a monetary donation to MUSC. Anniversary convergence 1/9 @ Faultline. Anniversary party @ Carnes Crossroads Barn. We will be smoking some butts and chicken. Sides also provided. We will be accepting donations for the Children in Crisis here locally.
—
Moleskin
YHC was back in town for a couple days so decided to grab the empty Q spot. The PAX at Bedrock never disappoint. There was ample mumble chatter, and lots of work. YHC has not been as active lately, but will miss this group for sure. T-Claps to MadDog for closing us in prayer this morning. Thank you, gentlemen, for the opportunity to lead. SYITG!

Filed Under: Bedrock Tagged With: Defib, Don King, Easy In, Fish N Chips, fng, Gruber, High Stick, MadDog, Major Dad, Sakrete, Splinter, Stalker, Waldo, Wambach

More Bunnies

  • When: 20201010
  • QIC: MadDog
  • The PAX: Stalker, FNC, Bangers, Placebo(R), Threes Company


2020-10-10 by MadDog Leave a Comment

73 and humid

TTT IC x10

LBAC Front IC x 20

LBAC Back IC x 20

SSH IC x 20

Stroll to Wiffle Ball field with Cusacking blocks

The Thang:

On base line, murder bunny to the opposite baseline.

Jog back to starting base line

Bear crawl back to blocks

Murder bunny to opposite base line

Jailbreak back

Lung walk back to blocks

Murder bunny to opposite base line

At home plate 20 block press on Q

Cusack to 1st base

15 curls for the girls IC

Cusack to 2nd base

20 block squats on Q

Cusack to 3rd base

Around the world left and then right on Q

Cusack to home plate

20 block press on Q

Farmer carry left hand to 1st

15 curls for the girls IC

Farmer carry right hand to 2nd

20 block squats on Q

Front carry block to 3rd

Around the world left then right on Q

Farmer carry left hand to large picnic shelter

20 Side straddle hop IC

20 Incline pushups

20 LBC IC

20 Dips

20 Leg raises

Shoulder carry right then left on Q strolling back towards circle

Cusack at the light post back to yield sign

Stow blocks

25 LBC IC

20 Ray Charles IC

10 American Hammer IC

20 Flutter Kicks IC

Recover, Recover

Numberama

Namerama

Pledge

Announcements

Prayer

Devo:

Love God and love your neighbor, even the ones you don’t see eye to eye with

Filed Under: Bedrock Tagged With: Bangers, FNC, MadDog, Placebo(R), Stalker, Three's Company

Avengers Assemble for 14 millions options, but we did this one

  • When: 20200901
  • QIC: Floppy
  • The PAX: Hospice (Respect), Mary, Baby Fat (FNG), Pretzel, Major Dad (Respect), Space Cowboy, Sugar Mountain, High Stick, Muscadine, Fanny Pack, Stalker (Respect), Milton, Smoky, AC/DC, Peg (Respect), Grits (Respect), Flo


2020-09-01 by Floppy Leave a Comment

Conditions: Muggy like Thano’s armpit

FNG: 1, welcome Baby Fat

Warm-up: 

  • TTT x 13 IC
  • Imperial Walkers x 12 IC
  • Mosey then caterpillar run to the garage

The Thang:

  • In the garage start the bottom level.
  • There are Avenger stations throughout the garage. You can choose to stop and engage an Avenger, but you have to do the first exercise, OR you can pass it and go find another Avenger. Each Avenger has 3 exercises, you can only do 1 exercise at a time before moving on.The next time you come to the same Avenger you can do the 2nd exercise and so on.
  • Avenger activities included: 
    • Captain America
      • Native American sit-up x 10 single count
      • American hammer x 10 IC
      • Captain Thor x 10 single count
    • Iron Man
      • Single leg calf raises on the stairs x 20 per leg
      • War Hammer x 10
      • Iron Cross x 12
    • Thor
      • Heels to heaven x 20
      • Sandstorm(breaker) x 60 
      • American Hammer x 20
    • The Hulk
      • Diamond Merkins x 10
      • Wide Arm Merkins x 10
      • Regular Merkins x 20
    • Supporting Characters
      • Chase the Rabbit (Rocket Raccoon) – First two Pax you see tell them to race you to the first level. First one there does the next exercise, the other two do 10 burpees then the next exercise
      • Inch Worm (Ant Man) x 5 parking spaces
      • Duck Walk (Howard the Duck) x 7 parking spaces
    • Black Panther
      • Wall jumps x 25
      • Imperial walkers x 20
      • Peoples chair x 42 seconds
    • Ultimate Spider-Man
      • Peter Parkers x 10 on each side
      • Dragon Walk x 6 parking spaces
      • WindS.H.I.E.L.D. Wipers 
  • Do as many as you can/want to until time
  • Mosey back to the AO stopping along the way for calf raises
  • Back at the AO more heels to heaven for Mary

 

Devo: 

Psalm 139 – no matter what God is there. Bad day? He’s there. Great day? He’s there. You’re pissed off and want to tell Him? He’s there to listen. Concerned about (fill in the blank)? He’s there. 

 

Moleskin:

With Covid-19 upon us we did our best with social distancing, no sharing coupons, and nodoing partner work. This was a variation from another wienke I had for St. Patrick’s Day, that allows everyone to go at their own pace and choose their own destiny.. It started as a Chadwick Boseman themed work out, but that was tricky, so we broadened it to the Avengers. Glad to see good numbers at my favorite BC AO. Welcome, FNG Baby Fat. 

 

Filed Under: Seismic Tagged With: AC/DC, Baby Fat, Fanny Pack, Flo, Floppy, Grits, High Stick, Hospice, Major Dad, Mary, Milton, Muscadine, Peg, Pretzel, Smoky, Space Cowboy, Stalker, Sugar Mountain

It’s Like a Dora…Without the Counting

  • When: 20200822
  • QIC: Waldo
  • The PAX: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three's Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker


2020-08-22 by Waldo Leave a Comment

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

Conditions: Muggy, but not too hot.

FNGs: None

COP: SSH x25 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC (forward & backward x12 IC); SSH x25 IC; Mosey around a loop starting at the flag, going past the water fountain and bathrooms, down the sidewalk beside the AO, and then back into the park.

The Thang:
-Partnered up based on age (two youngest were partners, and pair up next two guys in age, all the way to the oldest).
-Did a modified Dora…one partner runs the loop that we ran during the warmup, the other partner does an exercise called by the Q…but we don’t count reps…we just do that exercise until I switch to a new one.
-Exercises were merkins, squats, flutter kicks…each round lasting about 6-8 minutes.
-After the flutter kicks, we circled back up and did SSH x25 IC.
-Partnered up based on birth date.
-Did another set of modified Dora w/ new partners…exercises were burpees, squat jumps, and LBCs.

Mary: Held plank for about a minute…that’s all we had time for.

Numberama: 18

Namerama: Peaches, Bob the Builder, High Stick, Motherboard, Microwave, Fish N Chips, Placebo, Mayhem, Nacho Libre, Middle School, Schrute, Three’s Company, Double Trouble, Grits, Where Ya At, Show Me, Stalker, Waldo

Pledge and COT

Announcements: Saturday workouts are the closest thing we have to a convergence right now…so a good turnout is great to see.

Devo: Gave the Bedrock mantra.

Moleskin: I saw that this Q was open, and I had never Q’d outside Bedrock, so I decided to give it a shot.  The AO was a bit chaotic, with FiA having their Olympics and construction blocking off the horseshoe area, but luckily I was able to find a good loop to run to make the modified Dora work.  A good mix of guys from different AOs showed up, and hopefully they got their money’s worth.

Filed Under: Fault Line Tagged With: Bob the Builder, Double Trouble, Fish N Chips, Grits, High Stick, Mayhem, Microwave, Middle School, Motherboard, Nacho Libre, Peaches, Placebo, Schrute, Show Me, Stalker, Three's Company, Waldo, Where Ya At

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