Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It was Gru’s idea 21s and dora in one.



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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: 50s and sprinkles

FNGs: none

COP: SSHX15, TTT X 15, LBAC OYO plus should x y w ‘s (strech/warm up shoulders.

The Thang:

DORA / 21’s

YHC placed 4 cards on each bench on path at the ditch, pax picked a partner to do the Dora, which was Burt Reynolds and flutter kicks.

one partner would start 21s , lunge walk entire lengths of BB court between work outs. Other partner would run to each bench and conduct 15 reps of the card that was turned over. after the last bench YHC put 4 cards on picnic table. This was how they were to make it from picnic table back to relieve partner and continue with 21s. there were 16 exercises completed at all 4 benches, 300yrd sprint, bear crawls, backward lunge, sumo walk conducted for 300 yrd back to court. and no one finished 21s.

Mary: No time, pretty much an hour of mary.

Numberama: 8 

Namerama: mc fly, bedpan, fryer tuck, string bean , juliet, splinter , hardbarugh, mack 

Pledge and COT

Announcements: replace with announcements

Devo: Related Devo to table 23, community and how building it is important. How the church has failed because we make our groups or clicks and we all like each other. Really what God wants us to do is to be around people we don’t like or have things in common with to build that community. Reach out of our comfort zone and get to know people. How F3 does that, we all come with the common goal in mind either we like each other or not. You don’t have to like each other to complete or accomplish a goal. 

Moleskin:   Been struggling to get out in the gloom. Just been in and out for a while beacause of new baby at first , now it is just out of routine. Routine is very important for me. Just need to build that back up.

creek twice what an honor

  • When: 20190206
  • QIC: Mack
  • The PAX: mack wee woo urkel, doc octupus


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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: 54 a bit warmer

FNGs: none

COP: nope some rucked prior too

The Thang:

some rucked some ran.

Mary:nope

Numberama: 4

Namerama: Mack, Doc octpus, Urkel , wee woo,

Pledge and COT

Announcements: p200

Devo: talked about life and working out and the struggle. Talked about sacrfice and how that effects us all. Talked about justice, how some times it isnt what you want, and how not everyone gets justice. But in the end the big Q in the sky will give you the justice you want and what is right. Some times you have to just let him take over and make it right.

Moleskin:   Honestly forgot to record, but was not many people there. Sorry if i missed ya. I am a bad person and will improve.

Ditch mix it up, all I have to do it make your time worth it. Could of been 11 if you showed up. !

  • When: 20190205
  • QIC: Mack
  • The PAX: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack 


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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: 43

FNGs: none

COP: SSHX20, LCAC OYO, TTT X15,

The Thang:

Go to basketball court, no blocks not burpees today people.

PAX got a partner and YHC showed them the path. We used the entire Ditch area, there is a path that runs by picnic tables around some swing set and volley ball court didnt know was there.

at each bench on of the partner would stop , 1st bench was incline merkins X20 each time, second bench dips X 20 , third bench was decline Merkins X20, 4th bench was box jumps up on bench x 20. then run to picnic area and up and down the tables.

while one person is doing that the other is doing moutian climbers x 20 , then holding plank or wall squats till partner returns.

Every one got about three round in

Mary: burt reyenolds x 15 each side , american hammers x 15 , LBCs X 20, flutter kicks x 15

Numberama: 10

Namerama: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack

Pledge and COT

Announcements:P200,  Grus last work out before leaving

Devo: YHC just talked bout how when things get tuff look to god, when things are easy look to god. It is easy when we struggle to look to god for help, but when things are going good do you still look to god to better your self , to look over you , to help you grow. Dont just wait till it is bad always look for guidance from the big Q in the sky

Moleskin:   All i needed to do was make your 45 MINS count. I have racked my brains over and over looking and coming up with new and inventive things. Why not just use the tools I have. the I have not been to the ditch where the entire area has been used, i think this was well worth our time and a full body work out. I will improve upon it but good thought.

Also this was Gru’s last work out sad to see him go, took alot of EHing to get him there but he came.

we ran 2/4 could of been 11 if you showed up!

  • When: 20190204
  • QIC: Mack
  • The PAX: sophia, urkel , string bean , olaf , glow stick , redo, wee woo, doc otopus, discount , mack


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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: 43 and a bit chilly

FNGs: non

COP:  there were some SCS ruckers

The Thang:

we ran some rucked some ran

Mary: nope running only

Numberama:    10

Namerama: sophia, urkel , string bean , olaf , glow stick , redo, wee woo, doc otopus, discount , mack

Pledge and COT

Announcements: P200 coming up , Ruck event

Devo: Seasons of life, what season are you in. There are many. Some people have a season that they are going through and it is hard. others are just focused on them, other have to focus on family. Maby you moving, maybe family trouble, maybe spouse trouble. what season are you going through. do you recognize it. some people do not recognize they have changed season. The sooner you do and realize it is a phase and will pass it is hard. This is where people are stressed or depressed. What season are you in? did you realize you season changed? Once you do it will be easier to muster up the strength to work through it. 

Moleskin:   YHC is going through a season,  new baby, getting ready to move because of new job and more responsibility, getting ready for school before that. Also selling home and looking for a new one in new place never been, and getting kids new schools , and picking that. I would say i am in Stress season. Working through it but still a change to the norm of kicking ass and being present in F3, priorities have changed a bit.

Creek running

  • When: 20181219
  • QIC: Mack
  • The PAX: Sophia, redo doc octopus, pin wheel , urkel, wee woo, mac, goober


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F3 IS AWESOME !

We ran some miles ! Super tardy BB

Mary dont happen on the run days.

Redo, Sophia both rucking it , goober pin wheel, urkel, mack wee woo, doc octopus, ppin wheel

Pledge and announcements were completed.

Devo talked about being helpful and thankful for what you have. Helping those in season, give back to our community , things time , or even just a kind word.

Moleskin. Super late on the BB . I pick this up cause it was open new baby gwendolyn adds to me not wanting to get up. But I miss it.

Soggy / moist run at the creek!

  • When: 20181008
  • QIC: Mack
  • The PAX: Mack, banjo, wee woo, fanta, olaf, goober, urkel, doctor octopus, meter maid, snyder


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community 

Conditions 38 chilly and soft wet drizzle that just makes you mad

FNGs:none

COP: talked about how this was gonna suck cause of how cold and wet it has been. 

The Thang:

Men ran , some faster than others , Snowden got some recovery laps in with discount. Good work

Mary: No mary on run days

Numberama: 7

Namerama: Mack, snowden, tko, discount, pinwheel, urkel, olaf,

Pledge and COT  Done 

Announcements: Come to the fire station for a non F3 work out and support wee woo’s beast mode.

Parade Sunday 16th 2 PM.  BOOM will be at 1345 and people can meet and park at faultline it’s close enough. Christmas party 13th 6pm with both all are welcome.

Devo: talked about not taking status or position to your head, and be humble. Story goes guy travels alot and stays at same hotel, doing so gives him a platinum ztaus where there are perks, such as there is always a too. No matter what, even if they have to bump someone else. The guy every time he used it apologized for using it. The clerk said dont do that you have earned it. But really he could be bumping the honey moon, or family vacation who knows .

Just as jesus w I s God son so many perks he could of taken advantage of but he did not. He lived a selfless and humble life instead of having everything given to him. He even took the greatest sacrifice when he died for us.

Do this in you life help others succeed and good things will come. Do for others and you will be blessed.

molskin

YHC stepped up to help a brother out that was under the weather. Really lets be honest I was gonna be there anyway so might as well lead the men.

To the title it did auck it was wet and cold but 3 miles in too reminded me that it’s worth it when we are done. Never looked back and regretted showing up.

Ask snowden to show you his imitation of his kiawah shirt !!

Everyone Loves Music till you work out to it!

  • When: 20181113
  • QIC: Mack
  • The PAX: TKO, Olaf, Urkel, Mcfly, Redo, futurama, saggett, wee woo, fri tuck , hardbaugh, corn fed, pin wheel , flash, gru, bedpan, mack


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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: Nice and cool

FNGs: nope

COP:  SSHX20 IC, Donkohte X 15 IC , TTT X 15 IC, Monkey humpers Xn 5 IC slow, LBAC OYO Front , back little , big.

The Thang:

YHC pull out a speaker and every one knows what that means . 4 songs with a mix up in the middle.

Sally – UP/Downs

Mosey to the picnic area and completed the following –

Dips X 20 IC , Step Ups 20 IC

mosey back to parking lot

Roxanne- Squats for the song and high knee jumps on red light.

Mosey back to the picnic area completed the following-

Dips 20 IC , Derkins X 15  Q, Incline Merkin Q 15

Mosey for next song back

Cupid Shuffle – while song is playing do mountain climbers until you hear down down , do 2 push ups, back to mountain climbers, then when he says right or left lift that arm and then go back to mountain climbers, rinse and repeat until song is over. That one is a good one.

Mosey back to the picnic area, completed-

Dips , reverse sit ups off the table.

Back for last song,

Tub thumping , burpees on down.

Each time we can back we would either plank  it to wait on the six, one time we did heals at 6 inches , and last time we did super man banana

Mary: no time

Numberama: 16

Pledge and COT  done 

Announcements: Ruck for hunger this weekend, the work out that is not name at fire station is still open for you if you need that afternoon pick me up.

Devo: YHC talked about blind spot, in the bible it mentions that the blind leading the blind and they will fall in the ditch. Don’t follow people blindly and don’t lead people blindly. There are a few areas to watch for when following people when they are blindly leading.

money- when they are in it just for the money and don’t care how they get it as long as they get it.

pride – when they let their pride take over and run their decisions (not being humble)

anger – no longer thinking about the man next to them but looking for revenge.

Look out for these areas, in your leaders, your self, and others. People sometimes are not driven by good. and we are not exempt for that either, so have your brother friend , family look out for you blind spots and hold each other accountable. also talked out how hard it can be to stand up to people who are not doing the right thing, afraid because they are your boss, they are you friend, and repriasial. Be the bigger and better man and stand up to them and hold them accountable. Also in that moment when some one is correcting you do not combat them, stand up and say you know you are right I am messing this up.

Moleskin:   YHC waited to long to sign up for the ditch to lead, so I borrowed this day from TKO who was willing to step back and let me lead. I was happy to be able to come out and lead these men. YHC has been struggling for what ever reason with stepping up, just in a slump. But good things are coming men, trying to break that cycle. So stand by – I am coming with up with good things in the future and I have some help.

Super new and exciting way to Run the Creek, it will amaze you!!

  • When: 20181105
  • QIC: Mack
  • The PAX: TKO, meter maid, urkle , corn fed, olaf , goober, snowden, wee woo, FNG , doctor ocotpus, Mack


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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 humid

FNGs: PIN Wheel ( Shawn Canady

COP:  So title is just to get you to read the backblast for  when we just run. Warm ups and stretching was done by most (we are stiff in the morning)

The Thang:

What is exciting you might ask ?? Well we ran the loop, and we ran it backwards. So theres that, nothing new we just ran, some ran slow some ran fast but we all finished.

 

Numberama: 11

Namerama: TKO, METER MAID, URKEL , CORN FED, GOOBER, SNOWDER OR (DUMP TRUCK AS HE HC’D AS) WEE WOO, FNG PIN WHEEL, DOCTOR OCTOPUS, MACK

Pledge and COT

Announcements: ALL DONE, RUCK FOR HJNGER, AND PRETTY MUCH IS YOU ARE A RUNNER THERE ARE SO MANY THINGS HAPPENING IT IS NUTS. 1/2 , FULL, 5 K WOBBLE, SUPER LONG RUNS, DOCTOR OCTOPUIS 26 FOR 26 HE IS TURNING 26 , CONVERGENCE, FIRE STATION WORK OUT. HTL (CRAZY PEOPLE STUFF ) .

Devo: YHC spoke about king Solomon, and how he points out not to answer foolish people with foolishness. How depending on your reaction and let god guide you when answering. If you answer a foolish person and comment with a foolish comment you have lowered your self to the person level of foolishness, but some times it might be right to be a little smart ass when responding to foolish people to stop them or shut them down.

another point that was made is King Solomon built a huge temple and prayed to God to bless the temple , him and the isirealites , God agreed to do so with a stipulation that they would not worship another God. King Solomon and his people were bless, he was blessed with power respect and money. But he later married multiple women who were not belivers who led him down the wrong path, and god took it all away. So remember when asking for more than living with in your means that what you ask for come with a cost or stipulations. Winning the lotto isn’t free, are you will to do what you have to get that , and keep it up for ever. If you win will you tithe, will you help others, will you do the right thing. Or if you ask god for something are you willing to follow his directioin if he gives you that blessing. Thank about that.

Moleskin:   It was a good run, YHC kept up with the FNG , and Goober kept up with corn fed. That is something I know I forgotten from time to time, that the 6 needs people to push them. Sure I can go out as I have improved and push my self to keep up with the fast guys and get better every time, or I make sure the 6 is good and they have some one to encourage them and push them as I have gotten better over time. IT SUCKS TO RUN ALONE, THATS WHAT MAKES ME DISLIKE RUNNING, but F3 gave me people to run with which makes it fun.

So remember not every time you have to go to the max some times it is good to fall back and be the 6.

sHARE THE LOAD

  • When: 20181018
  • QIC: MACK
  • The PAX: olaf, wee woo, flash, bedpan, redo, mack


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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: beautiful weather 60s and my kinda weather.

FNGs: none

COP: SSH X 20, TTT X 15, LBAC OYO, donkehote x 15, SLOW slow monkey humpers, 1 deconstructed burpee (stalker special)

The Thang:

PAX was dealt 8 card from the F3 work out deck. Each member was instructed to lead their cards. We went around the circle and each man lead 6 work outs each. We grabbed some blocks just incase. (little ones).

rules card 10 and below add 10 reps . (e.g. draw an 6 of hearts that = 16) face cards are 25 , A’s are 100 and jokers are 15 burppees.

we conducted the following.

KARAOKE S(SIDE SUFFLED PARKING LOT DISTANCE)

16 jumping lunges IC

7 of hearts bear crawl Q pick distance width of parking lot

25 sholder taps IC

18 squat thrust w/block Q

20 rosalita Q

25 squats w/block Q

15 alternating lungees each leg 15 IC

25 Freddie mercury IC

Sprint 300 yrds OYO

14 heals to heaven IC

18 ranger merkins (made it up, but that what card says) Q

12 WW11 sit ups Q

25 Monkey humpers IC

25 merkins Q

25 American hammers IC

15 oblique crunches Q

17 derkins Q

17 Monkey humpers IC

18 Merkins Q

25 diamond merkins Q

 

Mary: No time

Numberama:6

Namerama: Flash , Wee woo, Mack, Redo, Olaf, bed pan

Pledge and COT done

Announcements: 100 mile fun by old flame this weekend, convergence, show up Tuesday at 6 pm for fire station work out

Devo: Make every day count, far to often do we say we can do that tomorrow, or we will call this week end. then over time tomorrow or this weekend turns into next week. We put off calling our family , or spending time with our kids because we think there are more important things. God only knows how long we have on this earth, he has already written our names and our story in his book. Don’t take a day for granted, make it count. But don’t be afraid, that is not the way but be happy knowing you are here for a purpose and let God lead you in that path. Once you have found it and are doing good for your family and others drive down that path. Stop putting it off make every day count. We talked about my brother passing at 41,  Bedpans friend taking his life F3 brother. your never know when you will get that last moment with people so make them count.

Moleskin:   Even though YHC was loves the cooler weather getting there sucks. The transition destroys my sinus an alleriges. So was feeling under the weather, but saw there was no Q so I picked it up. But in F3 fashion we came together and shared the load thanks Men.

running at the creek

  • When: 20181008
  • QIC: Mack
  • The PAX: Mack, banjo, wee woo, fanta, olaf, goober, urkel, doctor octopus, meter maid, snyder


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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: bit humid , threat of rain, 73

FNGs:none

COP: people did some stretching prior too the run, banjo did a few miles before the official start.

The Thang:

We ran to fender mender and back , then did figure 8 back wards. YHC had 3.6 thought it would be longer.

Mary: No mary on run days

Numberama: 10

Namerama: Mack, banjo, wee woo, fanta, olaf, goober, urkel, doctor octopus, meter maid, snyder

Pledge and COT  Done 

Announcements: Come to the fire station for a non F3 work out and support wee woo’s beast mode.  Men’s hike this weekend with freedom church, shoe drive this weekend, hurricane ruck / run this weekend contact Snyder its in Camden. Good work to the men who completed the Ragnarok this weekend.

Devo: Taking things and people for granted, we go through life, raising kids, doing our routines during the week. We get caught up in that, then on the weekend the honey do list or our own todo list comes out and w work on that or we want family time, or we need to shop or what ever flavor you have that keeps us busy . Some times we just want to relax. Then as we go through our week we think OH I should call my parents, brother , sibling , and friends and catch up. Other things could be just your wife and kids, I’ll throw the ball later or in an hour, or we say we are going to do something for our wife in an hours or so. Next thing we know its been 3 hours or even longer and we say oh it will be tomorrow, then that day comes and we put it off even longer. We take for granted we don’t know how long we have, we don’t know the bigger plan of how long we have with people. We take for granted today, we should seize the opportunity to catch up with friends, or get our M flowers, or go and throw that ball because it is the now that matters not tomorrow.

Moleskin:   YHC recently lost my brother to a bad car accident, thank you to the men who reached out. Mainly any devo that I came up with would of been about my past week but i chose that one. Not real close with my brother, and i did take that for granted that one day i would be close. Well turns out that wasn’t the main plan of God.

The run was hard, but also thought the new path would meet the distance we needed. Turns out it was just short of normal 4. It turned out to 3.6 but either way strong runners and thanks for the push .