Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Old Man + New Technology = Fail

  • When: 20200417
  • QIC: Pretzel
  • The PAX: Schrute, Milton, Mr. Feeney, Outhouse, Defib, Sakrete, What!?, Matlock, High Stick, Pretzel


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Middle-aged men using technology always teeters on the precipice of disaster, and today was a fantastic example. I still don’t know what I did to screw up the Zoom meeting. I will do some practice sessions before we try again (and we will try again), but we were able to adapt quickly and use FB Live. I know a couple of guys weren’t able to join or didn’t get that message, and I apologize for that. Big-time Q fail.

Jitterbug

Conditions: Mid-40s, clear. Really nice.

The Thang

Warmup with a 10-minute special: 10 merkins, 6 jump squats, 3 burpees, done in a minute. Use the rest of the minute to recover. Repeato X10.

Tabatas – 8 rounds of each, with 20 seconds of exercise and 10 seconds of rest:

  • Dead lift/overhead press with block
  • Curls for Milton’s Wife
  • Bent Rows (alternate left/right)
  • Planks (High/Low)
  • Power Lunges (alternate left/right)

Tabata Mary to close: Russian Twist, Flutter Kicks, WWI situps and Hello Dolly with extreme close-up.

Pledge

Burpee Test

  • When: 20190910
  • QIC: Milton
  • The PAX: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary


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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 and humid

FNGs: None

COP: None

The Thang:

Burpee Test: 100 burpees in less than 13 minutes – OYO

2 Minutes: 10 merkings, sit-ups until time is up. Rest 1 minute. Rinse and repeat, 10 rounds

Mary: None

Numberama: 10

Namerama: Smokey, Matlock, What!?, space Cowboy, Fanny Pack, Schrute, Glitter Pony, Dockers, Mary, Milton

Pledge and COT

Announcements: None

Devo: Psalm 127:1 – Unless the Lord builds the house, the builders labor in vain. Unless the Lord watches over the city, the guards stand watch in vain.  James 1:5 – If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. Seek God in every decision. Commitment is worthless if you are committed to the wrong thing.

Moleskin:   replace with moleskin

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!

Holy humidity!

  • When: 20190814
  • QIC: Grasshopper
  • The PAX: Marvel, Link, Matlock, What!, Beethoven (R), Hickory Stump, Dowry (R), Space Cowboy, Bob Jones (R), Rawhide, Cow Tipper, Short Circuit, Minivan, Caterpillar, X-ray (R), Grasshopper


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Conditions: Humid af

FNGs: None

COP:
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 12, IC
Burpee x 2, OYO

Thang:

Grab one block (not enough blocks), so just two bricks per pax and mosey to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 20 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with bricks, 7 step-ups, 7 lunges on each leg , 20 flutter kicks with bricks, run lap around pits with bricks. R and R 3X total

Round three – 7  curls with bricks, 7 pec-flys, 7 tricep extensions with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Stow the bricks

Mary:

No time for Mary.

Announcements:

Anniversary Convergence next year in Jan and that’s it.

Namerama, Pledge: done

BOM (Prayer): Led by Caterpillar

Moleskin: YHC’s first backblast.

AJ Green Played There

  • When: 20190513
  • QIC: Milton
  • The PAX: Grits, Schrute, City Slicker, Stalker, What!?, High Stick, Sugar Mountain, Snap-On, Smokey


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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: 70

FNGs: None

COP: None

The Thang:

4:45 am: Ran the Stadium Route.

5:40 am: Stopped running the Stadium Route

Mary: None

Numberama: 10

Namerama: Grits, Schrute, City Slicker, Stalker, What!?, High Stick, Sugar Mountain, Snap-On, Smokey

Pledge and COT

Announcements: Sprint Triathlon this weekend.

Devo: None

Moleskin: If you think hard enough. You can turn almost anything into a UGA football reference.

No DT….again

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Hollywood, Candy Striper, Myrtle, Repo, Wee Woo, Bueller, What?!, Old D (R), Professor Klump (R), Bubble Head (R), Gypsy (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: The heat and humidity are here to stay – 70 degrees

The Thang: 12 PAX got miles in by way of feet. Some ran, others rucked and one showed up for coffee and cash.

Welcome FNG Steve Gilmer. Great EH by Hollywood while he was preparing for an open house. There were many names that he could have been called, but Steve is now known as Gypsy!

DT can’t seem to get out of his own way, again. He has mastered the art of not showing up when he HC’s……

Combo Route Wednesday

  • When: 20190424
  • QIC: City Slicker
  • The PAX: Al Bundy, Good Times, Milton, Stalker, Snap-On, Schrute, Pretzel, What?!, Peg (R), Old Flame (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: Fair, 57 degrees

The Thang: Route down the Farm route, back to main (go back to AO for approx. 3 miler), up to Richardson and make a right. Head down to Hickory, make a right and cross tracks (go long way back to AO for approx. 4 miler). Make a left after tracks and follow the Alston Loop back to the AO (approx. 5 miler).

Great turnout hitting double digits today!

Praises for Stalker’s almost son-in-law for some very positive news! Oh, and if you didn’t know:

  • Stalker is STILL 49
  • Mud Run is coming up!

Easter Sunday @ The Creamer

  • When: 20190421
  • QIC: City Slicker
  • The PAX: Repo, Pretzel, Bueller, What?!, Myrtle, Space Cowboy, Splinter, Sakrete, Flanders, Dri-Prime, High Stick, Suds, Stick-Em, Professor Klump (R), Peg (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: The chill was back in the air today – 45 degrees

The Thang: 16 PAX hopped their way around the streets of Nexton (some all the way into town) and came back to where they started to enjoy some hot coffee.

The Creamer 3/1

  • When: 20190301
  • QIC: City Slicker
  • The PAX: Olaf, Hollywood, Borland, Stalker, Pretzel, Myrtle, Bueller, What!?, The Colonel


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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: 55 degrees

The Thang: 10 PAX showed up, got miles and drank coffee.

Moleskin:  Coffee was hot.

What do you get when a Stalker goes down a dark path?

  • When: 20190222
  • QIC: City Slicker
  • The PAX: Stalker, Hollywood, Bueller, What?!, Myrtle, Bee-Wax, Pretzel, Space Cowboy, Schrute


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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: 64 degrees and humid

The Thang: 10 PAX showed up, got miles and drank coffee. Plus a fall on a SCS (Schrute is really good and tucking and rolling).

Moleskin:  Great turnout and nice to see Bee-Wax pop his Creamer cherry. Stalker, Hollywood and I decided to venture down the trail along 26. Stalker told Hollywood he would be okay because he was in the middle – a little bit down the road What?! was shuddering in fear of past occurrences with said Stalker and dark paths.

It just so happened that the path put us back out on Sigma Drive and didn’t go all the way up to Nexton Parkway (bummer!). We took the path on the way back all the way in to Carolina Ale House so we can call that a win.