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.

April Cardiac

  • When: 20210415
  • QIC: Waldo
  • The PAX: Easy In, Swinger, Snips, Handy Manny, Sugar Mountain


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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: Comfortable and surprisingly dry for a Cardiac

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward & backward OYO

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 6

Namerama: Easy In, Swinger, Snips, Handy Manny, Sugar Mountain, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at the Jones; Help Sakrete load the moving truck on May 2; Liquefaction on Apr 22 is at Stalker’s place at 1800; Typical Liquefactions have been every Thursday at Oak Road Brewery at 1900.

Devo:  Opportunities show up in different ways to different people.  Sometimes they seemingly come out of nowhere.  Sometimes you spend a long time working toward making that opportunity show up for you at some point.  Either way, you need to be ready for when they appear…but timing is everything.  Sometimes an opportunity you wanted/pursued at some point may finally arrive, and it is no longer the right thing for you at that point.

Moleskin: Handy Manny got his first crack at the Cardiac, and seemed to handle it well.  Some good 2nd F as always on Cardiac Day.

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 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.

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.

That time Fish randomly took the Q

  • When: 20210225
  • QIC: Fish N Chips
  • The PAX: Sakrete, Sugar Mountain, Shooter McGavin, Mayhem, Snips, Swinger


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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: High 40’s and dry!!!!!

FNGs: NOT TODAY

COP:  Led by Sakrete.  10  TTT IC Low and slow; 15 LBAC forward IC, 15 LBAC reverse IC, 15 Over head claps IC, 15 moraccan night clubs IC; 10 hillbillies IC

The Thang:

Yo-Yo run to the baseballs at the entrance.  (Go your pace.  Whenever you reach the baseballs track back to the six and go back to the baseballs and continue until everyone reaches baseballs).

10 step ups each leg OYO

10 TEMPO DIPS ON Q.

Wall sit @ 90 degrees but with legs spread apart.  Army crawl under the legs of each PAX (option given to bear crawl in front of PAX)

Mosey to top parking lot by fire station.

11’s.  One side do figure 4 LBC (place right foot on left knee and do a crunch and then rotate) Other side was Big Boy Sit Ups.  Transition is Mosey

Once complete either hold plank or jog around parking lot waiting on six.

Yo-Yo run to the path that leads to the big pavillion.

Each man grab a picnic table.

10 Gum tasters.  (flat on your back doing a pull up on the bench), 10 incline merkins, 10 dips and then flip to top of the table and do 10 leg raises.  Then do same exercises in reverse or on opposite bench.  Move to next table and continue until time is called.

Mosey back to flag

Mary: 10 MAKHTAR N’ DIAYES ON Q, Flutter kicks until time IC

Numberama: 7

Namerama: Sakrete, Sugar Mountain, Shooter McGavin, Mayhem, Snips, Swinger, Fish N Chips

Pledge and COT

Announcements: Faultine has the rotating Saturday Q; Start training for P200, like now

Devo: DBAD

Moleskin:   At 0500 the scheduled Q had not shown up.  No big deal.  We are all freed to lead.  Sakrete lead the warm ups and was formulating a worth BC in my head and was ready to execute when Fish N Chips said, “I’m good I’ll it”  Off we went.  If this is the type of stuff this dude comes up with off the cusp then I am not sure I want to attend one where he has it planned.  Great job Fish.  I took care of writing the backblast because has has issues with logging into the system.  Worth BC.  Great job Fish.

Will McLeod; 49; Mayhem

  • When: 20210211
  • QIC: Waldo (Mayhem as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, Fish N Chips


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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: Mid-50s, drizzly

FNGs: None

COP: LBAC x20 IC forward & backward; SSH x30 IC; TTT x20 IC; Hillbillies x20 IC

The Thang:
-The Pax already had 2 blocks each before the workout began.
-Farmer’s Carry the blocks for a while.
-Merkins x20; Decline Merkins x20; Diamond Merkins x20 OYO
-Farmer’s Carry the blocks for a while.
-Squats w/ Block x30; Squats w/ Forward Press x20; Calf Raises w/ Block x30 OYO
-Farmer’s Carry the blocks for a while.
-Curls x15; Tricep Extension x20 OYO
-Farmer’s Carry the blocks to the wiffle ball field.
-Bear Crawl from one side and then back to the other, pushing a block.
-Farmer’s Carry the blocks back to the circle and stow.

Mary: LBCs x10 IC

Numberama: 10

Namerama: Sakrete, Sugar Mountain, Easy In, Defib, Shooter McGavin, Snips, High Stick, Fish N Chips, Mayhem, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Sakrete will be Qing

Devo: The Devo started during the workout, as we complained while carrying the blocks, Mayhem referenced Louis Zamperini (the inspiration for the book/movie ‘Unbroken’), and that just about any suffering or discomfort we have, pales in comparison to what some people have gone through.  And to rely on your faith in those moments of suffering or discomfort.

Moleskin: Mayhem wasn’t messing around today…his 2nd co-Q destroyed our arms as we carried the blocks throughout the park.  The mumble chatter focused on Mayhem’s seemingly endless time as a 49-year old, and given his last name, Fish N Chips concluded that he must be an immortal, like in the movie Highlander (which featured a character w/ the last name MacLeod).  Mayhem is going to be a great addition to the Q rotation.

New Year, Same Cardiac

  • When: 20210121
  • QIC: Waldo
  • The PAX: Fish N Chips, Sakrete, Snips, Easy In, Sugar Mountain, Shooter McGavin


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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: Cold and clear

FNGs: None

COP: SSH x20 IC; TTT x10 IC; Mountain Climbers x15 IC; LBAC forward x12 IC; LBAC backward x12 IC

The Thang:
Cardiac monthly fitness test…5 merkins, 10 squats, 15 wide merkins, 20 LBCs, 10 burpees, run around the section of parking lot that we were at….repeat for 40 minutes

Mary: N/A on Cardiac Day

Numberama: 7

Namerama: Fish N Chips, Sakrete, Snips, Easy In, Sugar Mountain, Shooter McGavin, Waldo

Pledge and COT

Announcements: Saturday workout this weekend is at Bedrock.

Devo:  Gave the Bedrock mantra…DBAD

Moleskin: We got to introduce the Cardiac to Shooter McGavin, and he handled it well.  Shout out to Sugar Mountain who was leading the pack today.  Some weird mumble chatter this morning, but that’s part of the fun of the Cardiac.

Thunderstruck, Farmer’s Carry, Thunderstruck

  • When: 20210114
  • QIC: Sakrete
  • The PAX: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips


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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: Cold as hell.  Wet from the rain last night and cold.  It was damn cold.

FNGs: None today because it was too damn cold.

COP:  TTT x 15 IC; 15 LBAC Forward and reverse IC; 15 Over head clap IC; 15 morracan night clubs IC;  20 calf raises IC;  15 squats IC

Thunderstruck plank merkins.  Play AC/DC Thunderstruck and hold plank until they say Thunder in the song and execute a merkin.  If plank is broken at any point run down to the light pole on the right and back and jump back in.

The Thang:

Grab a block and assemble by the yield sign heading away from the circle.  Partner up.  Partner 1 begins farmers carry (both blocks) towards the baseballs at the entrance.  Partner 2 runs to the baseballs and back to Partner 1.  Both partners execute 5 burpees and switch.

Once both partners get to the baseballs track back and bring the six in.

The next part will be OYO no partners.

5 overhead press.  5 squats (with or without a block), 5 flutter kick with block overhead.  Run to the gate and back.

Rinse and Repeat increasing reps by 1 each time.

Continue this trend until 535.

Get back to the flag the same way you left it.

Mary: Thunderstruck plank merkins.

Numberama: 10

Namerama: Snips, Manana, Sugar Mountain, Shooter McGavin, Waldo, Chum, Easy In, Defib, Fish N Chips, Sakrete

Pledge and COT

Announcements: The Jones will be hosting Saturday BC this week.  Fish still collecting clothes for donation

Devo: Over The Edge
Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. (NLT) ( James 1:19 )

Notice how the word “all” is used? No one is immune. It just takes the perfect storm for a personal situation to put you over the edge. Before you feel justified to say something damaging, remember this verse. And if you’re on the receiving end, be “quick” to forgive and “slow” to resent.

Moleskin:   YHC was on time this morning.  However must have been talking a little much for Chum’s liking. He yelled at me to get started.  I don’t know how a guy who has Q’ed 2 BC’s in the last 2 years and maybe only attended 10 can yell at someone to get started but he did it.  We had two new comers to Thunderstruck plank merkins.  They don’t like it any more than the rest of you.  We have a new member of the elite group of guys who has made it through the entire song without breaking plank.  Easy In.  Sugar was pushing to be the only one to complete the song twice in one workout.  We ran out of time.  Defib is an absolute monster.  He nearly made it all the way to the baseballs in the time it took me to run there and back.   By the end we all had steam coming off our heads.  Always a pleasure to be in the center of the circle.  Thanks for showing up guys and PIMW

DJ Easy In’s Burnout Workout

  • When: 20210112
  • QIC: Waldo (Easy In as Co-Q)
  • The PAX: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (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: Cool and a bit breezy

FNGs: Shooter McGavin (Bill Jarboe)

COP: TTT x10 IC; SSH x27 IC; Mountain Climbers x18 IC; LBAC forward, Overhead Claps, LBAC backward (all while Easy In tells us about the workout); Runners Stretch

The Thang:
-Already had blocks at the start of the workout, gather (w/ block) at the entrance to the dirt parking lot.
-Slow mosey around the dirt parking lot
-Easy In would call out an exercise and the pax would do as many reps until they burnout.  First pax to fall out has to do 5 burpees.  Every other pax would do 3 burpees once they reached failure (except for the last remaining pax, he would not have to do burpees). After failure, hold plank or join back in until last man is standing.  Everyone then moseys around the parking lot and the next exercise is called.
-The exercises included tricep extensions, block press, Lt. Dan’s, Curls for the Girls, Overhead Press, Calf Raise w/ Block, Lawn Mowers, LBCs.
-During these exercises, Easy In would be playing songs that came from movies.  The first pax to identify the movie that the song came from would then have to hand out 10 burpees to the pax of their choice (but cannot choose a pax that had already been chosen to the do the burpees before)
-Stow Blocks

Mary:

Numberama: 12

Namerama: Sakrete, Sugar Mountain, Mayhem, Splinter, Defib, Swinger, Fish N Chips, Snips, Manana, Shooter McGavin (FNG), Easy In, Waldo

Pledge and COT

Announcements: Still need Qs for the rest of January

Devo: Bedrock mantra…DBAD

Moleskin: Easy In had done his first co-Q several months ago, so it was time to get him back out to lead the crew so he could attain full Q status.  This was a fun, inventive workout that allowed for a lot of good mumble chatter.  The competition aspect was fun as well, even if we knew that Defib would win every round.  Welcome to FNG Shooter McGavin.