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Free Outdoor Morning Workouts To Build Community Leaders

A Different Kind of 4 Corners

  • When: 20210127
  • QIC: Olaf
  • The PAX: Uga, Dollywood, Cornhole, Flash, Brokeback


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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: Low 60’s with intermittent rain showers

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

YHC had the pax grab 4 blocks to the the corners.  YHC’s 2.0s were talking one day about a game they play in gym class called 4-corners.  There is a person that is “IT” and they cover their eyes in the center while the rest of the kids run to one of the corners.  Each corner has a number and color associated with it.  The person who is it, calls out a number or color, and those in the associated corner are out.  Rinse and repeat until only one kid remains and they are the next person to call out corners.  YHC thought this would be fun with a deck of cards and each corner would be a suit… YHC started while all of the other pax picked a corner.  The card was picked and the pax had a choice to either:

1) do the exercise on the card with the winners while the losers jail breaked across the parking lot (for the listed number of reps or until the losers got back), or

2) Jail break across the parking lot while the losers did the exercise the entire time while the winners jail breaked the parking lot

Each pax took a turn picking the card (and being an automatic winner). Completed 4 complete rounds before time was up…

Mary: Not done because of time

Numberama: 6

Namerama: Uga (R), Dollywood, Cornhole, Flash, Brokeback, Olaf

Pledge and COT

Announcements: Relaunch of the Ditch at 0600 on Saturday and unspoken prayer requests.

Devo: YHC is reading the book on intimacy and it was discussing anger and how when we get angry, it is usually because we are either; Hurt, Frustrated or Afraid.  Getting mad and angry doesn’t solve the situation so it is important to get to the root cause and figure out how we can address the true feelings.

Moleskin:   A few pax fartsacked because of the threat of rain, and for the most part it wasn’t bad, but near the end, it did get a little heavier.  Been a long time doing a BC in the rain… at least it was warm.

Back in the Saddle Again (Day 2)

  • When: 20210105
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel


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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: 39/40 but didn’t feel too cold

FNGs: None

COP:  Not at this AO

The Thang:

Brokeback walked with Urkel and Grid Square who walked.  The rest ran…

Mary: light stretching

Numberama: 7

Namerama: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel, Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday. GC/MC P200 team may have some openings if anyone is interested.

Devo: YHC’s word/direction for 2021 is “intimacy” which would be weird for a single HIM if the definition is only based on sex.  But the true definition is having “shared” experiences. We found what was important during 2020 and there was a lot of time for intimacy with our families.  Moving into 2021, we shouldn’t forget this and as things open up, we need to focus on the relationships that we want intimacy in.

Moleskin:   The group of runners started out at a sub-10 minute pace and end up with negative splits for the 4 mile run.  This was definitely faster than the group was use to as a whole and definitely a PR for Oops who YHC has been trying to encouraging to believe that he could run at a sub-10 pace.  Good Job Oops!

Back in the Saddle Again (Day 1)

  • When: 20210104
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome)


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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: 40 but nice

FNGs: Dollywood

COP:  SSH (IC) x20, Don Quixotes (IC) x15, Hillbillies (IC) x10, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC modified first BC he Q’d.  After grabbing a block, each of the pax (excluding FNG) grabbed a weike from Olaf’s can and to the first corner .  In turn, each pax led the first exercise on their weinke (10 reps).  First corner was upper body where many, many merkins were done.  Pax then grabbed their blocks and moseyed over to corner 2 for legs, corner 3 for Abs/Core and finally corner 4 for cardio, which ended with 2 rounds of Burpees.  One round was enough so YHC had pax stow the blocks for Mary.

Mary: American Hammers (IC) x25, LBCs (IC) x25, Reverse Crunches (IC) x25, Boxcutters (IC) x25

Numberama: 8

Namerama: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome), Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday.  Many races cancelled or moved to virtual, but keep a look out as there are some smaller ones out there.  Prayers for Grid Square and possible new “dream” job.

Devo: With all of the unrest in 2020, YHC discussed how we handle judging people and cautioned about Pax online presence.  There have been many friends that have made online comments and it has completely ruined their reputation. Heard about actor who made online comments that went against the “popular” opinion and crowd was asking for her to be fired.  We have to be cautious about what we say and make sure that it is true, honest, uplifting and of good report.  And we also have to be kind and respectful of comments made that are different than our own.  Sometimes the best policy is to not say anything at all.

Moleskin:   YHC had not Q’d a BC in quite some time and was feeling like a sad clown again, so he jumped in and will Q the Den all this week.  Nothing motivates more than jumping back in and leading…

Redo’s Old Weinke and Quazi Q School

  • When: 20200701
  • QIC: Olaf
  • The PAX: Oops, Footlocker, GI Jane (R), Outhouse, Cornhole


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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’s and clear

FNGs: None

COP:  SSH (IC) x15, Don Quixotes (IC) x10, TTT (IC) x10

The Thang:

Today was about learning standards and the correct form while doing exercises.  So taking a lead from a Redo workout, YHC worked with pax on their form doing a few exercise like squats, merkins, flutter kicks, and mountain climbers.  To practice appropriate social distancing, a Usain Bolt was done, the pax getting their block picking the exercise that the remainder would do until they got back.

Once all pax returned with a block, YHC gave a mini Q-School instructing how to Q and why the standard format is used to lead.  YHC explained that pax would lead their exercise in 15-10-5 and gave them a last chance to change their exercise for one that uses blocks.  Final exercises were Curls for the girls, High Knees, Overhead Press, Som-Bitch (flutter kicks with chest press), Box Cutters, and Tricep Extentions.  Rounds completed and blocks returned.

Mary: LBCs (IC) x25, Reverse Crunches (IC) x25, Flutter Kicks (IC) x25

Numberama: 6

Namerama: Oops, Footlocker, GI Jane (R), Outhouse, Cornhole, Olaf

Pledge and COT

Announcements: Just prayer requests for Outhouse’s M who will be induced 2 weeks earlier than expected

Devo: Everything that YHC has been reading, studying and praying about has been about waiting on God’s timing and not rushing to satisfy a need/want that’s not God’s best.  God spoke “Saul” to YHC and story of Saul becoming king was Israel wanting to be like the other nations and have a king.  God provided Saul to the people but warned that it wasn’t the best because HE wanted to be their king.  Sometimes we make things happen when God has something better further out, and the end result means more pain and heartache.

Moleskin:   Thought it was important to teach the Pax good form and F3 standards.  We so often get lax and need to remember why we do what we do…

Impromptu Olaf Q

  • When: 20200603
  • QIC: Olaf
  • The PAX: Broke Back, Oops, GI Jane (R), Mr. Feeny, Outhouse, Weezer, Uga, Yugo (welcome)


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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: Upper 60s

FNGs: Yugo

COP:  SSH (IC) x25, Don Quixotes (IC) x10, TTT (IC) x10, Imperial Walkers (IC) x10, LBAC

The Thang:

No one signed up for the Q so YHC simply pulled out a standard weinke doing an isometric workout. YHC called an exercise with 2+ positions that could held.  YHC started at 1 and Pax count like numberama moving into the first position as they count. YHC starts at 1 again, and moves into the second position with pax following suit.  Rinse and repeat until YHC was tired and a new exercise is picked.  Exercises included: Squats, Curls, Flutter Kicks, jump lunges, calf raises, CPRs, Xs and Os, leg raises (3 inches to 45 degrees with an occasional Hello Dolly)

Mary: We got it covered

Numberama: 9

Namerama: Brokeback, Oops, GI Jane (R), Mr. Feeny, Outhouse, Weezer, Uga, Yugo (welcome), Olaf

Pledge and COT

Announcements: Just watch for curfew changes.  Prayers for community, state, and country dealing with all of the riots.

Devo: YHC had a crazy Monday.  Was scheduled to sign over deed of the house to ex-M and got a call from a friend needing to be driven to the Dr for blood work.  Got it all taken care of together and returned friend and 2.0 to their home and got talking to their neighbor about the street and noticed that a house was for sale.  YHC checked the listing and realized that even though he hadn’t been shopping for a home, that this one met a lot of his requirements.  Sunday’s message was about taking risks so YHC called McFly around 1:30 to check on the house and set up a showing. Walked the house around 5:30 and since initial quotes from the bank weren’t great, he decided to wait from them and told McFly he would let him know in the morning.  After dinner, YHC was considering pros and cons and when considering the negative, God nudged, and YHC wrote down “Is the only thing that is keeping me from moving forward fear?”.  YHC acknowledged the fear and instead of panicking, rioting, or lashing out, he checked his email and saw that the bank came back and the numbers aligned with exactly what they needed to be.  A quick call to McFly to put in the offer and by 10:30, the offer was accepted as is even though there had been multiple showings and another offer submitted.  So many lessons from God, but the big one, if we aren’t paying attention, aren’t being led by the spirit (i.e. taking a friend to the Dr.) and willing to take risks (risks and RISKS), we may miss out on something that God wants to put in our lives.  Don’t let fear paralyze you or cause you to lash out.  Let God speak to you through it and take the steps that He is calling you to take.

Moleskin:   YHC has struggled with how to feel during this time and definitely realized that fear can lead to all sorts of results.  God definitely showed how fear can cause us to react poorly and that if we can address it properly, it can take us on a crazy journey!

A lot of Poop coming out of The Hole

  • When: 20200319
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Urkel, Masterload, Mr Feeny


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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: Lower-60s

FNGs: None

COP:  Just prepping reflective gear…

The Thang:

We Ran.

Mary: A Little Stretching

Numberama: 6

Namerama: GI Jane (R), Oops, Mr Feeny, Masterload, Urkel, Olaf

Pledge and COT

Announcements: Easter Convergence has been cancelled.

Devo: During prayer requests we discussed the pax that haven’t been out lately and how some of them have struggled/or will struggle during this time.  We have to be intentional about reaching out and helping out.  Official devo was kept short.

Moleskin:   During the run GI Jane said he almost fartsacked because he was running late but is a morning pooper. Urkel ran out on the COT at the end to make a deposit and YHC ended things abruptly as he needed to make an urgent transaction.  Good thing it was a faster run this morning or things could have ended badly.

Telecommuting is not an option at The Hole

  • When: 20200317
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Discount, Masterload, Creeper (2.0)


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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: Upper-50s

FNGs: None

COP:  Just prepping reflective gear…

The Thang:

We Ran.

Mary: A Little Stretching

Numberama: 6

Namerama: GI Jane (R), Oops, Discount, Masterload, Creeper (2.0), Olaf

Pledge and COT

Announcements: Cancellations and unsure status of the Easter Convergence.

Devo: YHC prayed about being the men that God has called us to be during this time and he emphasised this is where we can really make a difference.  There is a difference than being prepared vs. freaking out and how it is important that we remain level headed and not allowing those that are freaking out to cause us to react negatively.

Moleskin:   YHC didn’t start his tracking until after the 1.5 (almost 2) mile mark so he ran extra to make sure that he hit the full 5 miles.  Probably lost a little extra but wanted to be beyond reproach when submitting miles for the March running challenge.

Team Olaf – 25, Team Masterload – 0

  • When: 20200220
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Saget, Brokeback, Defib, Ninja (2.0), Outhouse


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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: Right around 60…

FNGs: None

COP:  None.

The Thang:

We ran or walked.

Mary: Panting…

Numberama: 8

Namerama: GI Jane (R), Oops, Saget, Brokeback, Defib, Ninja (2.0), Outhouse, Olaf

Pledge and COT

Announcements: Easter Convergence

Devo: Conversation at the hike meeting about validation vs. initiation.  Initiation, like for a club or organization, requires us to meet some initial requirements (i.e. task, pledge, etc.) but validation is something that we continually perform to receive.  Validation from man is bad (of course) but we have to be careful if we seek validation from God in determining who we are in Him. Once we accept Him as Lord, we don’t have to perform.  We are already His sons.

Moleskin: Even though Team Olaf isn’t competing against Team Masterload, we still tease and challenge each other.  Looks like team Olaf won today…  At The Hole anyways…

One and Done

  • When: 20200311
  • QIC: Olaf
  • The PAX: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, Android


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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: Close to 60 and dry

FNGs: None

COP:  SSH (IC) x50, TTT (IC) x10, Don Quixotes (IC) x14, LBAC (OYO)

The Thang:

YHC wanted (and actually asked for) even numbers so he could have teams and he would designate exercises for this workout.  But 11 were there so the game plan was changed on the fly.  After getting blocks, the pax were told pick their exercise.  The following were chosen: Curls, OH Press, Upright Row, Brick Raises, Block Press, Merkins, Squats, Lunges, Captain Thors, LBCs, and 1 lap around the building (about 400 M)

Pax thought that they would go around and each lead that exercise, but YHC quickly informed them that they would be doing that one exercise that the entire BC…  Threading in the devo at this point, Galatians 6 says that we will carry our own load, but earlier in the chapter it also says that we should help carry each others burdens.  Per that, if a pax was tired from doing their exercise they could swap with another Pax.  Only rule was that someone had to be doing each of the exercises at any point in the workout.  If there was an exercise they didn’t want to do, they didn’t have to do it.  The Pax did give everyone the option to run however, although Brokeback didn’t take them up on that.

Mary: Mary wasn’t the traditional Mary, as YHC held off on burpees for the train until the end.  Keeping with the theme, 132 burpees needed to be completed (i.e. 12 burpees x 11 pax).  The faster guys did a few more, but most finished the 12 pretty quickly.

Numberama: 11

Namerama: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, Android, Olaf

Pledge and COT

Announcements: Easter Convergence 4/11 @ 7 am.

Devo: Devo was demonstrated during the Thang.  YHC explained though that he didn’t organize the transition of the exercises (i.e. equal rotation) because that’s not how life works.  We aren’t all dealt the same hand and don’t experience the same things or carry the same burdens.  Brokeback didn’t run and YHC didn’t ever do Captain Thors.  It was noticed that some pax offered to transition, but some just suffered until someone offered to swith, which kind of demonstrated how most men handle asking for help…

Moleskin:   YHC did not intend to do 50 SSH in the beginning, but Dabo lived up to his second name (On Time) and showed up as warm-up was starting.  YHC said they would do SSH until he arrived at the COP, but he took his sweet time… There was enough mumble chatter concerning him possibly fartsacking Friday’s Q to make up for his tardiness.  Nothing like a good ribbing to make everyone feel better…

Slow Grind at the Hole

  • When: 20200310
  • QIC: Olaf
  • The PAX: Masterload, Goober, Glowstick. Mr. Feeny, Oops


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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: Low-Mid 50s.  Good morning for running.

FNGs: None

COP:  Stretching and moaning about diamond merkins, lack of sleep, etc.

The Thang:

Ran the usual 5 mile loop with slight modifications.  Goober and Glowstick did zone 2.  Pace was closer to 10 min/mi for the rest.

Mary: Nope

Numberama: 6

Namerama: Masterload, Goober, Glowstick. Mr. Feeny, Oops, Olaf

Pledge and COT

Announcements: Easter Convergence

Devo: Everyone had to leave at the end of the runas we returned late, but the conversation during the run was good and made up for it.

Moleskin:   So the initial count was 6 but Oops showed up late (with the flag) and said he ran 3 miles but had to leave early for work.  I am not sure if Goober and Glowstick saw him, but since he is an honorable guy I will let this one slide and count him…