Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Cold run at The Creek

  • When: 20210217
  • QIC: Goober
  • The PAX: Urkel, Dabo, Wee Woo, Hacker, Glowstick, Goober, welcome Kenya Haynes (FNG)


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Thang: Start at parking lot, some PAX ran the big loop while others enjoyed the figure 8. Gather back after 45 minutes.

 

Pledge

Namearama

Announcements: None

COT

Devo: Always be prepared. Since we didn’t have an official Q, YHC was volunteered to be the Q. This led to the topic of always being prepared!

We welcomed an FNG this morning, WE WE WE. Kenya Haynes is a worship leader at Freedom Church and was invited multiple times by Dabo and YHC. As we were learning more about Kenya, he informed us that he lost a toe during a yardwork incident. This led to that good ole nursery rhyme of This Little Piggy, which instantly led to this little piggy went WE WE WE all the way home!

Be Consistent

  • When: 20191118
  • QIC: Goober
  • The PAX: Meter Maid, Olaf, Wee Woo, Life Alert, FANTA, Cast Away, glowstick, Goober


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Conditions: Upper 40’s

FNGs: None

The Thang: The big loop.

Numberama: 8

Announcements:
Thanksgiving day convergence
Summerville Christmas Parade: 8 December
Christmas Party: 12 December 6:00 pm @ Oakroad Brewery

Pledge, COT

Devo: YHC shared about something he heard from a sermon a couple of weeks ago where the Pastor said that consistency brings about change. This applies to all areas of our lives.
If we desire a better relationship with God, we must consistently spend time in prayer and reading the Bible and having a relationship with God. If our desire is to be better husbands and fathers,
we are consistent with spending time quality with our families. When we are consistent, change will come.

Moleskin: What would a workout be without a quote from The Rock! “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

Good ole fashion loop

  • When: 20191028
  • QIC: Goober
  • The PAX: doctor octopus, Olaf, Wee Woo, Urkel, Redo, Meter Maid, McGruff, FANTA, Tinder, Goober


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Conditions: Mid 60’s and foggy

FNGs: None

The Thang: The big loop.

Numberama: 10

Announcements:

  • Christmas events will be posted on Facebook.
  • Ruck for Hunger
  • Thanksgiving day convergence
  • Canned Goods for Impact challenge due by end of the week

Devo: YHC was reading through some quotes recently and came across one that reminded me of getting back into running. Sometimes we want to be as fast or faster than everyone else and often times that can lead to disappointment and discouragement. YHC found a quote by Confucius and he said “It does not matter how slowly you go as long as you do not stop.” YHC reflected on this and realized it’s not how fast we are or how quickly we can get through a challenge, it’s important that we keep pushing and do not stop.

Moleskin: doctor octopus is having a birthday fun/beer run Nov 10 @ 11 AM

Shirts and Skins at The Creek

  • When: 20190909
  • QIC: Goober
  • The PAX: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober


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Conditions: Mid 70’s and humid

FNGs: None

COP: None, running only

The Thang: PAX were given the option of running the big loop or staying local around the pond.

Numberama: 10

Namerama: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober

Pledge and COT

Announcements: Fleet Feet run, P200 spot opening

Devo: Hebrews 12:24-25

And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another – and all the more as you see the Day approaching.

YHC reflected on an injury that kept him out for several months and how the encouragement and challenge from fellow brothers made him strive to get better so he could rejoin his brothers in the gloom. YHC challenged each PAX to reach out to fellow men we interact with every day and share what F3 has done for them and invite those men to experience the brotherhood.

Moleskin: Congrats to Redo on completing the 50 mile challenge.

Goober’s Birthday Beatdown

  • When: 20190118
  • QIC: Goober
  • The PAX: Sophia, flash, Saget, Mr. Feeny, Hacker, Muscadine, Uga, training wheels, Olaf, Stringbean, Urkel, dabo, Goober


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FNG’s: None

Weather: Mid 40s

COP: SSH x20 IC, TTT x10 IC, LBAC oyo

The Thang:

PAX were instructed to  grab a block and mosey to the back parking lot and partner up.

Exercise 1 – Balls to the Wall and Fireman carries around building. YHC instructed teams that one member would perform BTW while the other performed a Fireman carry with both blocks around building. Each member performed each set once.

Exercise 2 – 4 Corners

Since YHC turned 38, each corner consisted of 38 reps.

First Corner – YHC came up with a new exercise called the “Squrl” which is squats with the block and curls for the girls combined into one. The Squrl is a 4 count movement with the squat as movements 1 and 2 and the curl as movements 3 and 4.
Second Corner – LBC (4 count)
Third Corner – Derkins
Fourth Corner – WW1 sit ups

Curls for the girls were done until each PAX completed.

After round 1 we repeated each corner but reduced the reps to 10 at corners 1 & 3 and 9 at corners 2 & 4 for a total of 38.

YHC instructed PAX to stow the blocks and circle up at the flag.

In honor of YHC’s birthday, 38 body builders were performed on Q.

Mary: No time.

Announcements: Individual stories about what F3 means to you and what it has done for you to send out to men in the community who are not a part of F3. QSource after the Ditch on Saturdays starting in February. Running with Olaf and Mr. Feeny on Thursdays @ 5:00, meet at Essentials Coffee at Foxbank. Freedom Church Men’s Hike interest meeting 2/3. Freedom Men’s Oyster Roast on 2/8 @ 6:00.

Devo: YHC shared about an event that took place on Monday of this week. Right before we set out on our run at the Creek, Olaf asked YHC to be one of the Spiritual Guides for the upcoming Freedom Men’s Hike. YHC took the time during the run to think about it, pray about it. YHC recalled something said at Church and that was our response to God should be “Yes God, now what’s the question!” YHC could not stop thinking about this during the run and before leaving the Creek, YHC informed Olaf the answer was Yes. On the drive home, Philippians 4:13 kept replaying in my mind. “I can do all things through Christ who gives me strength.” YHC realized this a verse that can be applied to everything we do!

YHC also brought up the fact that he had been praying about his current job and was looking to transfer to a new area. This is something that was going to happen, however the timing appeared that it would not happen until later in the year. Well, when YHC got into his office Monday morning, there was an email from his boss asking for a call. After talking with the boss, YHC was informed that the transfer was already in progress by special request of the CEO. YHC indicated that he believed it was all because he said Yes to what God was telling him to do.

Moleskin: A special thank you to all the brother who came out for my Birthday. It’s an honor and a privilege to call you my brothers.

21-15-9 or Four Corners??? How about both!

  • When: 20181026
  • QIC: Goober
  • The PAX: Uga, flash, Hacker, Mr. Feeny, Olaf, Saget, Goober


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FNG’s: None

Weather: 55 degrees

The Thang:

Warmup: 20-SSH in cadence, 15-Imperial Walkers in cadence

PAX were instructed to take a lap around the building and then grab a block and mosey back to the flag. YHC instructed two of my favorite routines
are 21-15-9 and Four Corners. YHC had trouble deciding on which one to do so we did both, four corners with 21-15-9 at each corner.

First Corner – burpees
Second Corner – WWI sit-ups
Third Corner – Mountain Climbers(4 count)
Fourth Corner – Curls for the Girls

And just to make things more fun, Cusack between each corner.

YHC could tell this was going to be a great workout given the expression on the faces of each PAX.

After completing the four corners, YHC decided to use the extra time to work in 11s. The PAX lined up at one end of the parking lot and began
with squats with the block, then Cusack across the parking log and perform flutter kicks(4 count).

Mary: No time.

Announcements: Q school on 10/27/18 @ The Ditch. Next Freedom Men’s Hike coming up in April 2019. Thanksgiving Day Convergence. Nov 18 Ruck for Hunger.

5k run in March 2019 to benefit Callen-Lacey Center for Children. Baptism at Freedom Church on Sunday, 10/28.

 

Pledge/Prayer/Devo

YHC explained that one of his most challenging areas of being Q is trying to come up with a Devo that would be practical and beneficial to all PAX.
Earlier this week, while running at The Creek, YHC had a conversation with Redo about some things that had been going on during the first part of the
week and how YHC was reminded that often times we let our priorities get shifted around which leads to conflicts and trouble in our lives. YHC explained
one of struggles he has is with letting work become priority 1. This is something YHC has been working on for the past 6 months and had seemed to have things
figured out up until this past week. Good news is, YHC was reminded that we all need to evaluate where we have our priorities and if we don’t have God, Family, Work
in that order, we have to re-group, re-focus, and re-align our priorities. The best way to do this is to be intentional and specific with our prayers. By being
intentional and specific in our prayers, we are first looking to God for strength and guidance to help us re-align the rest of our life.

Moleskin: YHC added a takeaway from last week’s sermon where it was said that we should pray and praise when we have bad days, because as our prayers
and praise go up, the blesssings come down.

21-15-9 and a Burning Ring of Fire

  • When: 20180928
  • QIC: Goober
  • The PAX: Uga, All In, Marcia Marcia Marcia, flash, Zacchaeus, Elmer Fudd, Duckie, Mr. Feeny, Edison, Alice(Respect), One Bar, Olaf, Saget, Goober(QIC)


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FNG’s: None

Weather: Not too hot and not too cold

The Thang

Warmup: 13-SSH in cadence, 13-TTT in cadence, 13-Imperial Walkers in cadence

PAX were instructed to grab a block and line up along the curb. Once everyone was lined up, YHC instructed the exercise was 21-15-9. Station 1 was squat thrust and
to get to station 2, the PAX had to sprint around the building. Once arriving at station 2 the PAX were to perform Mountain Climbers(4 count). The second round was
curls for the girls, sprint around the building, and 4 count LBC’s. After the completion of round 2, YHC had the PAX in two groups and each group performed the
ring of fire. To make sure fun was had by all, two additional rounds around the ring of fire were completed.

The PAX then stowed the blocks and gathered back at the Flag.

Mary: Flutter Kicks – 21 on Elmer Fudd, 21 Freddie Mercury’s on Marcia Marcia Marcia.

Pledge/Prayer/Devo

YHC took a personal approach to the devo, sharing some recent anxiety and worry that seemed to be coming from work and a lot of other things that are going
on during this busy time of life. YHC read a passage from Matthew 6 that has brought comfort over these past few weeks. The passage comes from Matthew 6
verses 33-34. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow,
for tomorrow will worry about itself. Each day has enough trouble of its own.

Moleskin: It’s important to remember to lean into God and to not worry about anything. We should instead look to God for help because he is right there
with us in everything we do and wants to help us. All we have to do is ask.

FEMA and the Zombie Apocalypse

  • When: 20180910
  • QIC: Goober
  • The PAX: Training Wheels, Fanta, High Stick, Olaf, Meter Maid, AC/DC, Snowden, Wee Woo, Mack, Redo, Goober


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Conditions: Warm and Humid

FNGs: None

COP: Stretching and warm-up done before running began

The Thang: Reverse Loop

Mary: None

Pledge and COT

Annoucements: Hurricane Florence

Devo: One of the topics I have been focusing on over the past few months has been Brotherhood. As I reflect on my short time as a part of F3 I am amazed at the group of men that I have become a part of. I specifically referenced a month or two ago when I had a lot going on and was very stressed out. Snowden sent me a message later that day checking on me and provided some encouraging words that ended up being exactly what I needed to hear. Olaf and Training Wheels have also been some of my go-to brothers when I need support. As I have been reading various devotionals on Brotherhood there has been a set of verses that continue to show up. These verses have made more sense to me since I have started F3.

Ecclesiastes 4: 9-10
Two are better than one, because they have a good return for their labor; If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

Moleskin: Special thank you to Snowden and Fanta for providing the title for today’s bb. We had a brief discussion about the water situation in the local grocery stores. Snowden assured everyone that this is America and we shouldn’t worry about water because if we run out, FEMA will come drop some in. Fanta also indicated this was one of the precursors for the Zombie Apocalypse.

11 Strong at the Creek

  • When: 20180806
  • QIC: Goober
  • The PAX: Boss Baby, Olaf, Snyder, No Shoes, Joshua Heffley(FNG), Wee Woo, TKO, Snowden, Harbaugh, Vida, Goober


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FNG’s: Welcome Fanta (Joshua Heffley)

Weather: 70’s and HUMID!

The Thang: The workout was to run the normal loop in reverse. PAX split into two groups based on average mile pace. The 9 minute pace and higher began the loop while the under 9 minute group took a lap around the pond before beginning the loop.

Announcements: P200 – see Snowden or Wee Woo. We are trying to get a team of 12 together to participate. There is also the SC State National Guard Hurricane Hike coming up on October 13. Snyder is putting a lot of time and effort into this event and we need to spread the word around.

Pledge/Prayer/Devo: Romans 12:4-5

For just as each of us has one body with many members, and these members do not all have the same function, so in Christ we, though many, form one body, and each member belongs to all the others.

Having a brotherhood of men is the perfect place to bring life’s big questions. We can’t and shouldn’t want to tackle life’s big questions on our own. Praying for each other in times of trouble and sharing experiences that could possibly help keep each other from making the same mistake is vital. Our experiences are limited to what we’ve experienced.  But, if we surround ourselves with other men and talk about our collective knowledge, experiences, and lessons learned, we would be amazed at the amount of wisdom that would come out of it. Having access to that wisdom is something of great value and is available through brotherhood.

We all have a different story to tell through our life with different experiences, talents, and challenges. Often times, we don’t know where we’re weak in our own story. However by coming together as brothers and combining our stories, we compliment each other’s strengths and improve each other’s weaknesses.

Moleskin: Personal note to self, make sure all PAX know the route to take. While the extra miles are great to get in, it is important to make sure we provide the necessary instruction to make sure everyone finishes together.