Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (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: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

And we all have a penis – 12 June 2020

  • When: 20200612
  • QIC: Mary
  • The PAX: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper, Too much


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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: 80 degrees and humid

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 8

Namerama: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: When I was giving praise about the M being 38 weeks pregnant, a PAX stated that a woman’s’ bodies knows how to give birth and when a baby should be due and ready to come out. I quickly said, “and you have a penis.” Laughter ensued… 

Humid Heros

  • When: 20200609
  • QIC: Hot Spot
  • The PAX: High Stick, Too Much, Fanny Pack, Old Mcdonald, McFly, Mary, Space Cowboy, Hospice, Microwave, Jingles, Hot Spot


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Conditions: 75 and stupid humidity!

Count: 11 Pax

The Thang:  The Hero – Molly Greene

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Mosy to storage and each pax receives 1 CMUand mosies back to COP

20 block press, 20 block curls,

Run the half-block loop around Doty to horseshoe pits

20 dips on the wall, 10 steps up on wall (each leg)

Run back to COP

Rinse and repeat – AMRAP

COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM

Conversations in the Dark with Old D

  • When: 20190823
  • QIC: Flo
  • The PAX: Professor, Bee Wax, Bueller, What, Matlock, Myrtle, Too Much, Space Cowboy, Schrute, Old D


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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:  76 degrees

FNGs:  None

COP:  N/A

The Thang:

We ran. Each man Ran. Some ran farther. Some ran faster. YHC ran with Old D and pushed to keep up.

Mary:  N/A – Not that kind of AO

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: The mean streets of Nexton were kind this morning. All PAX returned to base safely to enjoy the niceties of Starbucks. YHC and Old D talked about church, books, culture and family. Thankful for the accountability men!

Welcome Plan B!

  • When: 20190628
  • QIC: City Slicker
  • The PAX: Snap-On, Space Cowboy, Stringbean, Too Much, Professor Klump (R), Stalker (R), Old D (R), Plan B (FNG)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 68 degrees, dry

The Thang: 9 PAX for the Friday edition of The Creamer. Run, cool down, drink coffee. Forget flag.

Moleskin:Welcome FNG Chris Digby, now know as Plan B! Would have been nice if your buddy Hollywood who EH’d you came out 🙁

30 for 39!

  • When: 20190317
  • QIC: City Slicker
  • The PAX: Space Cowboy, Defib, Mack, Shortcake, Permit, Picasso, Myrtle, Flanders, Bee Wax, Benefits, Bueller, Waldo, Muscadine, Pretzel, Cannoli, Hot Tub, DHL, Stringbean, Schrute, Too Much, Tinker, Sakrete, Redo, Wreck-it Ralph, Wee Woo, Fanta, Professor Klump (R), Major Dad (R), Bubble Head (R)


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Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: 45 degrees, cold

The Thang: 30, I repeat 30!,  PAX showed up to The Creamer to either run, ruck, ride or just for coffee.

Moleskin:  For some reason whenever it is cold out, the PAX tend to order coffee and sit outside. I have still yet to figure this one out, but that is for another day.

The return of Shortcake and DHL brought all the boys to The Creamer – sorry Cheetah! It was great to have these two guys back out after a long hiatus.

Happy 39th birthday to Bedrock’s own Benefits!

Many prayers request were spoken as well as many praise requests. T-Claps to Too Much for taking us home in the BOM.

Cramming 60 minutes into 45 minutes

  • When: 20181002
  • QIC: Flo
  • The PAX: Goose (R), Milton, Probie, Schrute, Greenbags, City Slicker, Grits, Stalker, Cannoli, Johnny 5, Freeloader, Space Cowboy, Muscadine, Fanny Pack, High Times, Sugar Mountain, High Stick, 50-50, Ellie Mae, Too Much


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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: 74 degrees and low humidity

FNGs: None

Warm Up:

  • SSH X 20 IC
  • High Knees x 15 IC
  • Don Quiote x 10 IC
  • LBAC x 10 IC (Forward and Backward)
  • Monkey Humpers x 10 IC

 

The Thang:

  • Run to the end of the field in back to match yourself with a brother of similar speed
  • Partner up and hit the street for Catch Me if You Can
  • Upon Return Head to the horseshoe pit for Sevens with Diamond Merkins and American Hammers (Bear Crawl between)
  • Grab a block and meet in the Tremor lot
    • Separate into two groups, one on each side of the parking lot
    • Group 1: Famers Carry two blocks to the street and back
    • Group 2: Run to the end of the lot and back three times
    • Five Burpees IC between the two rounds
    • Ten more Burpees at the end for the train
    • Circle Up
      • Curls for the Girls
      • Iron Crosses
      • Overhead Press
      • American Hammers
  • Stow the blocks

Mary: Big Boy Sit-Ups, Indian Sit-Ups, Chill Cut, Makhtar N’Diayes

Numberama, Namerama, Announcements, Pledge, COT

 

Devo: From Genesis 11 – The Tower of Babel

Two critical points:

  1. God came down to look at the work of man. No doubt, he could see it from where He was and didn’t have to “come down.” Intentionality here to remind us that whatever our best and most creative endeavors are, God’s ways are still higher than our ways and His thoughts higher than our thoughts
  2. After mixing their languages causing humans to abandon their work on the tower, God doesn’t destroy it. It is left and was likely a stark reminder of their failed enterprise. Our disappointments in this life may often be God’s way of foiling our selfish ambitions, knowing that the end result will not be good for us. If we recognize this now, it will draw us closer to Him as we recognize His mercy and love in these actions. He wants to protect us from things that we may believe to be good, but will ultimately take us away from a relationship with Him.

 

Moleskin: Large PAX today. A good showing for sure thanks to Muscadine doing a group EH. Of course, no Chill Cut routine is complete without a Tripod joke or two. A possible compliment to YHC occurred as we moved into Mary and one PAX commented “Is this an hour long?”. I guess time doesn’t fly when you’re having fun, or the we weren’t having fun. You be the judge.

Hurricane? What Hurricane?

  • When: 20180913
  • QIC: KY
  • The PAX: Boll Weevil, High Stick, Hospice, Canoli, Milton, Smokey, Goose, Adjustment, Stringbean, Space Cowboy, Fanny Pack, Suds, Muscadine, Too Much, Chowdah, Peg, Floopy, City Slicker, Mini Van, Flo, Old Flame, Grits, Four Stroke


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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: 75F

FNGs: Yes. Welcome Four Stroke

COP:

  • 10x Through The Tunnel – In Cadence
  • 10X Imperial Walkers – In Cadence

The Thang:

Grab a block and partner up

  • Dora 1-2-3
    • P1 does the exercise while P2 runs to the picnic shelter with their block
    • 100 Merkins (One hand on the block)
    • 200 LBCs (with the block, if desired)
    • 300 Goblet Squats
  • Railroaders
    • P1: 20 Overhead press on Q/P2: High plank.  Flip flop
    • P1: 20 Curls for the Girls on Q/P2: Al Gore.  Flip Flop
    • P1: 20 Dips/P2: Flutter Kick with block overhead.  Flip Flop
    • P1: 20 Bent over rows/P2: Lunges.  Flip Flop
    • P1: 20 Overhead press on Q/P2: High plank.  Flip flop
    • P1: 20 Curls for the Girls on Q/P2: Al Gore.  Flip Flop
    • P1: 20 Dips/P2: Flutter Kick with block overhead.  Flip Flop
    • P1: 20 Bent over rows/P2: Lunges.  Flip Flop

Mary:

  • 15 Shoulder Taps – In Cadence
  • 10 Peter Parkers – In Cadence

Numberama: 24

Namerama: Boll Weevil, High Stick, Hospice, Canoli, Milton, Smokey, Goose, Adjustment, Stringbean, Space Cowboy, Fanny Pack, Suds, Muscadine, Too Much, Chowdah, Peg, Floopy, City Slicker, Mini Van, Flo, Old Flame, Grits, Four Stroke

Pledge and COT

Announcements: Hot Tub’s shoe drive

Devo: Overwhelmed from Discipline Equals Freedom, by Jocko Willink

YHC has a lot on his plate.  Relocation.  House purchase. New job.  New team. Temporarily separated from his family.  Leaving a lot of good friends.  It is easy to feel defeated, overwhelmed.  The darkness started to settle in.

The previous night’s reading of the above book delivered YHC a stirring calibration on how to deal with all that.  That passage is below.

“You look like a commercial for cold medicine”

  • When: 20180824
  • QIC: Pretzel
  • The PAX: Hot Tub, Professor Klump, Myrtle, Too Much, Snowden, What!?, Repo, Shortcake, Borland, City Slicker, Good Times, Matlock, Pretzel


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SUBJECT: The Creamer (08-24-18) Backblast

Weather: 68 degrees. Glorious.

0500: Begin running/rucking (not tucking)/riding. (NOTE: Some ran and rode before 0500, but all were present for the official 0500 start).

0545: End running/rucking (not tucking)/riding; commence coffee.

Count-a-rama / Name-a-rama / Pledge / COT / BOM

Notable sightings:

  • Deer: 5 (Pretzel 4, Too Much 1)
  • Agitated Gingers: 1
  • Dazed and disheveled Matlocks: 1, prompting the title of this backblast which was said to Matlock by Snowden. Snowden does not tolerate one who is disheveled. Always be heveled when around Snowden.

Artist’s rendering of Matlock, post-Creamer run.