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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

One Last Hoorah

  • When: 20180531
  • QIC: Humpday
  • The PAX: Sugar Mountain, Redo, Urkel, highstick, Goober, scarecrow, bcg, defib, repo, stalker, snyder, tko, splinter, sakrete, saget, snowden, cosine, one bar, wiper, gru, mack, stringbean


2018-05-31 by Humpday Leave a Comment

I’m moving to Greenville for a variety of reasons, but leaving F3 Summerville/Goose Creek is one of the toughest things to leave. When we started the AO in May of 2016 we had about 75 guys come for a convergence and we rocked the Creek for over an hour that Saturday. It was truly a spectacle. We did the full Murph that day and ran all the way to the muni to do our exercises and had random people join us because of the mass of people we had.  It took 20 minutes to name all the FNG’s. We named that pour guy Walk on. He ran all the way back to the Casey center but his car was still at the muni.  It was a good day but the challenge still lay ahead.

Today, it was very moist, it poured here yesterday and all the wet just hung about 5 feet off the ground. I like to do the Murph still on anniversary just to remember that workout, it sucked.

Warmup: Don quixote 10ic, Imperial Walker 10ic, Flutter kicks 10ic.  We counted off and seperated into 4 groups

You need more than 45 minutes to do a full murph and with 23 guys we had to modify. So we ran to park (about .5 mi) to do 4 exercises instead of 3. 5 Pullups, 20 situps, 20 merkins, and 20 squats. I think we got in about 4 revolutions before we heard a train. And in true Goose Creek fashion, 11 burpees on q cadence.

We ran back to the flag and held plank for the six and commenced mary

Mary: 10 seal jacks ic. Then we did an oldie but goodie. The elephant walk. This may be frowned upon in some societies but I do it because everyone laughs. I was about to call it when the peanut gallery aka Stringbean, said you have to do your signature exercise. Seal situps, with a small command at the top and bottom: Attention to detail, teamwork is key.

I got pretty sentimental a few times because I knew things were going to be different after today. Greenville is only 3 hours away but I still intend to come back for workouts occasionally and I expect some of you to post up there. But the grind will never truly be the same. I’m going to miss it. That challenge that I had, day in and day out posting and grinding and leading qs never got easier. I got stronger. Leadership is a burden, and all who carry it know that no matter how right you do it, it’s never quite right. As I reflect on where I was when I started and where I am now, the challenge has molded me into who I am today. I am now a person who embraces challenge rather than run from it. I can choose the harder thing and I know i have brothers there next to me doing it with me. Metal is forged in a furnace of intense heat and pressure, and I believe F3 is that furnace.

We did our pledge and announcements and prayer. And for devo I spoke a little on this, and charged everyone to say yes to this challenge. Had I not said yes to leading the Ditch I wouldn’t be the man I am today. And every single man I had contact with played a part in that. Every encounter, every fist bump, every encouragement, slap on the back, joke, every grimace in pain, struggle for breathe, sweat, blood and anguish, were all put to use.

So long F3 Summerville/Goose Creek, thank you all. I will miss you.

Filed Under: The Ditch

Merkin fest

  • When: 20180508
  • QIC: Humpday
  • The PAX: Wee woo, Urkel, BCG, Goober, Futurama, One Bar, All in, Saget, Mack, TKO, Redo


2018-05-08 by Humpday Leave a Comment

It was a cool morning and the chatter was strong to start. Disclaimer was disclaimed and the beatdown commenced.

Warmup: 15 SSH ic, 10 Don Quixote ic, 15 Prisoner squats on Q and we moseyed around the casey center and mustered on the bball courts with the big fat tires.

Thang:

Pax was instructed to 5 sets of 10 merkins, form was our goal today not speed. 10 standard merkins, 10 inclined merkins on the tire, 10 decline merkins on the tire. 10 one legged merkins alternate legs. 10 rotational merkins raising one arm completely above body alternating arms.

Our “break” consisted of another loop around the casey center and our second round of pain this time for the abs.

10 seal jacks on q (I recommend always doing these in cadence), 15 american hammer ic, 15 v-ups on q, then plank for 30 seconds followed by 10 ct shoulder taps. Then another break, around the loop.

The 3rd round was the same shoulder screamer as before and I barely finished the last set and the pax were off to another break. Our 4th and final round was the abs. We finished all but the shoulder taps before we yielded to time and stowed our coupons and mustered back at the flag for…

Mary:

30 Flutter kicks ic, and 10 hand release merkins on q. I can barely lift my arms, I need to get back into shape.

Pledge, announcements, prayer

I didn’t get spiritual today but covered the benefits of the box breathing technique to reduce stress and lower blood pressure and Redo, a Licensed therapist, confirmed that studies show that 87 percent of the time it works all of the time.

Moleskin: I have one more q before I take off for Greenville, the Ditch has been such a great AO and everyone of the guys feels like a best friend. I know I could call on them all in a pinch and they’d be there for me. I hate leaving such a good culture but I truly believe God is calling us away. Stay tuned for a final farewell.

Filed Under: Uncategorized

Creek intervals

  • When: 20180207
  • QIC: Humpday
  • The PAX: 4 or 5: Honey Boo Boo, Snowden, are the only two I know for sure


2018-02-21 by Humpday Leave a Comment

I sincerely apologize, if I left you off the workout on this date. This is a tardy back blast and I didn’t record the men there. It might include Myrtle and Weewoo, but Im not certain and that was not excusable.

Intervals is when you run at 75% or faster for a 1/2 mile then walk or slow run a 1/4 mile. While I tried to adhere to these standards my intervals were shorter in both instances. However the heart rate increase and rest periods were achieved and the workout as such, was a success.

I do remember that we spoke about a book I was listening to on audible called “The Happiness Track” about learning to be happy before you become successful rather than getting successful in order to gain happiness.

 

Pledge, announcements, devo

Filed Under: The Creek

The Loop

  • When: 20180221
  • QIC: Humpday
  • The PAX: Sophia, Stringbean, Redo, Urkel , Snowden, Chowda, Snyder, FNG, Pretzel


2018-02-21 by Humpday Leave a Comment

There is a loop around the pond at the Creek but we didn’t run around it. The Loop we ran around was the larger 4 mi that goes past the Ditch.

65 degrees muggy and foggy conditions were apparent as we started our run, the disclaimer was disclaimed and off we went.

Snowden, Pretzel, Sophia and one other shot out as I, Snyder, Chowda and the FNG (Flamingo) stayed back around a 10 min pace.  The fog was so thick that I missed the turn in the neighborhood and we got a little extra distance. At this pace we only hit the Ditch AO and turned back but the group I was with got in 3.3 miles. I’m sure the faster got in 4.5 and Stringbean did what ruckers do.

We pledged, prayed and announced and the devo was about spiritual authority. Meaning, the delegated authority in your life is place there by God and that is most serious, more so than understanding right from wrong.

We named my personal friend Flamingo because that is not his favorite Soccer team in Brazil, many laughs were had and great conversation all around.

Thanks again to my friends here, I try to soak up as much comraderie as possible these days as its always a priviledge to know these fine men.

Filed Under: The Creek

Last Q as AO Q at the Ditch

  • When: 20180206
  • QIC: Humpday
  • The PAX: McFly, Redo, BCG, Saget, TKO, Mona Lisa, Chowda, Sophia, Snyder


2018-02-06 by Humpday Leave a Comment

For the preblast I let on that this would be my last Q as AO Q and would be naming another AO Q. I didn’t tell them who so they had to show up to find out.

Weather 36 and damp.

Warmup 20 Merkins, 20 Squats, and 20 Freddie Mercury IC

We indian ran down to the park which is 1/2 mile away for a modified Murph. Even Mona Lisa thought the workout seems easy. That’s why I love this workout, simply to understand but hard to execute.

We circle up by the swingset and broke into 3 groups of 3, 1 group on the monkey bars for pull ups, 1 next for squats and 1 down for merkins. 10 Pullups, 20 merkins, 30 squats. AMRAP

There started out with plenty of chatter but as the rounds kept turning, less and less were talking and more were sucking air. We as an AO do very few pull ups so this was a tall order. However the men never stopped trying and as a group we completed 7 rounds for a total of 70 pull ups, 140 merkins, and 210 squats. Then we formed up for the indian run back. We were gassed and our arms were numb.

A couple of stragglers and pax fell out to walk so those who made it back did an 8th round but only completed merkins and squats.

Then for mary, one of my favorites, seal sit-ups. As we lay there in the cold damp grass I reminded the men what F3 was about. It’s more than just a workout group, we’re a brotherhood. We lock arms with one another and that supports ourselves and each other and this makes us stronger men for our community.

Then after the pledge and devo, which was about bold faith, and daring to step out to believe God for something that seemed unbelievable, I began the ceremony.

I called Redo into the circle, (he knew it was coming because I had spoken to him over the weekend), and several of the guys gave a “yes!” I began to talk about why I chose him and that he sets a great example in all 3 areas of F3. It’s more than being great in one of those areas, but rather about leading men into what F3 truly stands for. And he embodies that fully, he will be an outstanding AOQ.

I’m not gonna lie, I choked up a bit when I handed him the flag. You see, F3 has seen my best and my worst days. I’ve been bitten by the foo, and I’ve ran circles in the rain. I’ve fallen many times and had several brothers there to pick me up. I’ve had devo’s hit me right between the eyes, and I’ve seen what our community has become in disaster and F3 ALWAYS rises to the occasion.

I’m proud to be apart of this special group, I’m proud to learn to lead in it. I’m proud just to know guys and to say I’ve met them much less poured my guts out during events. You really get to know a guy when you’ve got nothing left to give, and give anyway. As Goose once said, “Nothing pulls men together like going through something that really sucks”. I’d lock arms with everyone of you, and I’m blessed to say you’re my brother.

Filed Under: The Ditch

Ice Cubes

  • When: 20180102
  • QIC: Humpday
  • The PAX: Wee Woo, Cosine


2018-01-04 by Humpday Leave a Comment

It about 28 degrees and with the wind chill probably in the teens. This type of weather for me is unusually uncomfortable. I announced the workout and didn’t get any HC’s so I wondered if anyone would show. In fact at 0502, no one was there. I was getting ready to start my planned workout on my own when I saw Weewoo pull up. Then Cosine, we had the pax!

Warmup, please start this asap! 20 mountain climbers IC, 20 don quixote IC, 20 imperial walkers IC

The warmup didnt keep us warm for long so we must keep moving, over to the block pile. The block felt like giant ice cubes

Thang:

This was the first workout of 2018. So for relevance, we did 20 overhead press, 1 bear crawl to the middle of the basketball court, then a lap around the AO, for warmth, and did this 8 times. The blocks were cold but the basketball court was much colder. My hands were painfully numb. We adjusted a couple times to lunge walk.  Mosey back to the flag when done for…

Mary:

20 lbc IC, 18 flutter kicks IC

Pledge, announcements, prayer devo: In my family for the New Year we choose a word that we believe will define the upcoming year. Mine was BOLD. Your challenge should you choose to accept it, find a word that suits you for the upcoming year.

Moleskin: The workout was short and weewoo and Cosine aren’t much for mumble chatter so YHC was doing much of the chatter. Being such a cold day we figured you’re badass enough for showing up in these conditions. We had 2nd F at Alex’s after a failed trip to Biggby. Enjoyed to opportunity to start the new year off right!  SYITG

Filed Under: The Ditch Tagged With: Cosine, Humpday, Wee Woo

I run anyway

  • When: 20171211
  • QIC: Humpday
  • The PAX: Wee Woo, Honey Boo Boo, Vida


2017-12-11 by Humpday Leave a Comment

Today we took to the Creek for roughly 5 miles. Hbb and I started @ 0500 and we’re later joined by Vida and weewoo. We ran through the neighborhood by the Ditch AO and back around 52. I was pretty frosty but we pressed on.

The pledge and announcement we’re brief, and the devo was about taking a step back and appreciating those around you during this time of year.

 

Filed Under: The Creek Tagged With: Honey Boo Boo, Humpday, Vida, Wee Woo

The Creek Run

  • When: 20171009
  • QIC: Humpday
  • The PAX: Urkel, McFly, HighStick, Weeewooo, Scarecrow, Honey Boo Boo, Snowden, Cowbell


2017-10-09 by Humpday Leave a Comment

We ran around the loop, some faster than others and then we stopped.

Filed Under: The Creek

Happy Birthday Humpday

  • When: 20171003
  • QIC: Humpday
  • The PAX: Snyder, Saget, McFly, Snapper, Ginger, Redo, TKO, Boucher, Honey BooBoo, Ophelia, Snowden, Urkel, Weewoo


2017-10-03 by Humpday Leave a Comment

It was on this day 38 years ago that YHC was born. Your welcome, and as the ever present snark from Snowden, 9 months prior it was humpday.

The weather was an excellent 65 and a prompt beatdown began at 0500

Warmup 20 SSH ic, 20 TTT ic, 20 merkins onQ

Thang: Grab a block and head single file to soccer fields, indian run style. Once there line up facing the fence and pax proceed with 20 We’re not worthy, 20 kettle bell swings, 20 OHP.

Group into teams of 4, Weewoo and I created our own group. Commence 11’s: pax 3-man carried to one side of the field and did 10 8ct bodybuilders, and 3-man carried back to do 1 carolina dry dock. There were a lot of numbers thrown out but once the pax fell into a rhythm the sweat started to flow. Wee woo and I did the same but instead of 3-man carry, we did a farmers carry with the blocks, well at least for half, the other half we cusacked the block. I totally kicked my own butt on my bday.

We stowed the blocks afterward and circled back up for Mary and the pax expected 38, but I surprised them with 50 instead.

Nameorama, pledge, BOM

Devo: Matt:5-13 be the salt and the light, not afraid to be yourself and share your story with someone. You never know who it will help.

I am still humbled to be apart of much less lead in this gathering of brothers each day. You all continue to push me into territory I never imagined. Thanks to all of you and to F3.

Filed Under: Uncategorized

Everyday is Humpday

  • When: 20170926
  • QIC: Humpday
  • The PAX: Cosine, Wiper, Saget, Stringbean, Urkel, Boucher, Drumstick, McFly, Snapper, Ginger, Glow, Ophelia, BCG, TKO, Conehead, Futurama


2017-09-26 by Humpday Leave a Comment

The air was cool with a slight bit of humidity ~65 degrees. The men were anxious to hear about my Goruck event from the weekend before but there was little time for that. There was a beat down the needed to be had.

Disclaimer: don’t hurt yourself but push to the edge.

Warmup: 25 ssh, 20 don Quixote, 30 flutter kicks

Thang: Mosey to bball courts for 4 corners. 1st exercise 40 squats, bear crawl to next corner, 30 big boy situps, bear crawl to corner, 20 Merkins, bear crawl to corner, 10 6 count burpees. Lastly balls to the wall for 20 seconds. Then a lap around the building. Rinse and repeat.

We also did 15 seal situps along with 20 hello Dolly, 10 seal Jack’s, 20 lbc, 25 flutter kicks

Nameorama, pledge, bom

Devo: step out into leadership, as a q as more than what you’re doing. The Goose Creek region is growing and the team needs men to be groomed and ready to lead. F3 is a perfect development system to learn the skills needed for effective leadership.

 

 

Filed Under: The Ditch

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