Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Launching The Hole

  • When: 20190829
  • QIC: Olaf
  • The PAX: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus


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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.  Good running weather.

FNGs: None

COP:  None, we run

The Thang:

We poured out of the Hole’s meeting area and flooded the neighborhood.  A few false turns, but everyone made it back safely.

Mary: Men Only…

Numberama: 17

Namerama: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus, Olaf

Pledge and COT

Announcements: Convergence

Devo: YHC brought up another point from Sunday’s sermon in that God calls us Justified.  This means that we are already who God wants us to be.  He created us that way.  So often we think that we aren’t qualified for a position, even Q a workout, but with God we are enough.  When the opportunities that God lays out for us appear, we need to walk into it with boldness knowing that we have what it takes.

Moleskin:   Amazing launch of this AO and YHC couldn’t be more happy.  Chowdah even showed up late and had coffee and conversation with YHC and M3.  A great start of the day!

Bull’s Loose in the Pasture

  • When: 20190827
  • QIC: Bull
  • The PAX: Bedpan, Bobble Head


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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: Sunny Mid 80’s

FNGs: any FNGs

COP:  Side Straddle Hops (IC) , Little Baby Arm Circle (Forward and Reverse IC)

The Thang:

Case Quarter Corners / $5 Cash Out

Four corners were set up with their respective exercises (‘Mericans, Squats, Calf Raises, Big Boy Sit Ups). Each station was good for 25 reps. (25 cents). The goal is to earn $5.00. Each route to the next station consisted of a transition exercise (Crab Crawl, Bear Crawl, Lunge Walk, Walk Lunge) you could. You could bypass the transition exercise by cutting through the middle, but it would cost you a 60 second plank hold in the center.

Mary: Flutter Kicks and Swim With the Sharks

Numberama: 3

Namerama: Bull, Bedpan, Bobble Head

Pledge and COT

Announcements: Labor Day convergence; Hole opening, Changing of the Guard at the Den, Goose Creek Christmas Parade

Devo: Although we all started with the same goal in our workout, how we chose to achieve that goal was very different from person to person. In life, we are often times trying to achieve the same thing as our Brother, but it’s ok that we take different paths. It’s ok that we do different things to achieve those goals. It’s ok to think you can bypass some of the work, just realize that it may cost you some time. It ok to all work for the same thing in different ways. Be careful not to judge where someone is or what they are doing on the way to their goals.

Moleskin:   As this was my first Q, I wasn’t sure that the goal set was obtainable. That’s ok – set those goal anyway.

Suicidal Starfish Tabatas

  • When: 20190828
  • QIC: Olaf
  • The PAX: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail


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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 70s

FNGs: None

COP:  Imperial Walkers (IC) x15, Don Quixote (IC) x15, TTT (IC) x10

The Thang:

YHC labeled this workout “Suicidal Starfish Tabata”.  5 Cones were set up in typical starfish pattern and Pax split into 4 teams.  Pax were told that they would go to one of the 4 outside “stations”, complete a core (or cardio) workout for 1 minute, return to the center cone and complete 1 minute cardio (or core) workout, and then rotate clockwise to the next station.  Rinse and Repeat until all 4 corners were hit and final center cone was completed.  There would be 4 rounds that YHC had set up on his interval timer.  Rounds were:

Round 1:

  • Center – High Knees
  • X-Cross Situps
  • Plank Jacks
  • Crunchy Frogs
  • Freddie Mercury’s

Round 2:

  • Center – Flutter Kicks
  • Mt. Climbers
  • Burpees
  • Jump Rope
  • SSH

Round 3:

  • Center – Butt Kicks
  • Box Cutters
  • LBCs
  • Iron Crosses
  • Reverse Crunches

For Round 4 – Teams could choose 1 of the 4 previous exercises and center cone rotated between the 3 previous center exercises.  No time for last center cone and we ended right on time!

Mary: Not a chance

Numberama: 17

Namerama: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail, Olaf

Pledge and COT

Announcements: Launch of The Hole – 0500 @ Essentials Coffee; Labor Day Convergence – 0700 @ Bedrock (Wescott).  Clown cars from The Den and possibly the Ditch; Prayer Requests for Uga and back, Prayer Requests old pastor’s mom.

Devo: YHC brought up a question that came up from the Sermon on Sunday.  How do you break through when you feel so weighed down?  The answer is that if you are carrying something that is too heavy, put it down and give it to God.  Wreck it Ralph’s backblast from Magnitude was named “Sweat Angels can’t Carry Weight” where he talks about carrying a weight alone without anyone to help.  There are some things that we have to carry (practical task, etc.) and do we have men around us to help share the load when we need help.

Moleskin:   Thin Mint prompted this C+C idea and with the leg beating YHC had at the Ditch the day before, the challenge was gladly accepted.  Also a happy day in seeing Flash return to the Den!!!

They see me Rollin’ (and Adding)

  • When: 20190813
  • QIC: Olaf
  • The PAX: Prayer Request, Urkel, Redo, Mr. Feeney, Saget


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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: Sweaty…

FNGs: None

COP:  SSH (IC) x15, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

Pax moseyed to tennis courts and YHC set up 5 cones/stations.  YHC has a big die and explained that each station had a set exercise and reps.

  • Station 1:  5 Burpees
  • Station 2: 10 Merkins
  • Station 3: 15 Squats
  • Station 4: 20 Flutter Kicks (IC)
  • Station 5: 25 Mountain Climbers (IC)

Pax would take turn rolling the die and would add up the station #s to match that number.  For example, if the Pax rolled a 5, they could choose to complete any of the following: Station 5, Stations 1 & 4, Stations 2 & 3, etc.. As long as the number added to 5, with pax returning to the start between stations.  Pax got very creative and at the beginning of the 3rd round, YHC said that Pax could also use subtraction (i.e. Redo rolled a 1 and chose Stations 4 & 5).

Mary: Only had time for LBC (IC) x25 before time was called.

Numberama: 6

Namerama: Prayer Request, Urkel, Redo, Mr. Feeney, Saget, Olaf

Pledge and COT

Announcements: Q school 8/16 following the Den.  Prayer Requests for Outhouse, Discount and YHCs vacation.

Devo: It was recently mentioned that Pax aren’t really HCing on Pre-Blasts, knowing that they will post, but not taking the risk to fully commit.  We do it for many areas in our lives but we need to stop saying that we are going to do something and “never get around to it”. We need to be intentional about doing what we say we said we are going to do and fully commit without delay.  Like praying for someone immediately or setting a date to hang out instead of saying you’ll get in touch later.  Discussion was really good as Pax started talking about if it was better to HC and not show up or not HC and show up (or not).  There is “shame” associated with saying that you are coming and not showing up.  Some “shame” is OK in teasing pax that don’t show up, but it needs to move quickly into concern and not remain with shame.

Moleskin:   Mr. Feeney immediately recognized that this workout was similar to YHC’s workout at the Den last Wednesday in Exercises and Reps.  YHC offered to introduce blocks and different exercises, and the mumble chatter stopped quickly.  The seasoned Pax pushed hard, picked harder options over easier ones, and it was a great workout, challenging everyone.

A Moist Mobile Ladder

  • When: 20190807
  • QIC: Olaf
  • The PAX: Maybelline, GI Jane, Cheddar, Saget, Brokeback, Tecmo, Mr. Feeney, Weezer, Uga, Thumper, Used To, Outhouse, Prayer Request, Tinder, All In


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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: High 70s and moist

FNGs: None

COP:  SSH (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15

The Thang:

YHC modified TKO’s mobile workout from Saturday at the ditch.  Pax took a jog into the neighborhood and randomly stopped to complete an exercise.  Each stop added a new exercise with increasing reps:

  • 5 Burpees
  • 10 Merkins
  • 15 Squats
  • 20 Flutter Kicks (IC)
  • 25 Mountain Climbers (IC)
  • 30 Dips (This was supposed to be Calf Raises or Lunges, but was changed after seeing the tables at the Pavilion)

Mary: Reverse Crunches (IC) x25, LBCs (IC) x25, Box Cutters (IC) x15

Numberama: 16

Namerama: Maybelline, GI Jane, Cheddar, Saget, Brokeback, Tecmo, Mr. Feeney, Weezer, Uga, Thumper, Used To, Outhouse, Prayer Request, Tinder, All In, Olaf

Pledge and COT

Announcements: Carnes Workout, Q School 8/16 at the Den, Men’s Hike registration open.  Pray requests for Discount’s 2.0, Friar Tuck’s 2.0 custody battle, Sunshine surgery, Uga’s mother in law (?), Code Brown’s Grandfather.  Also the lady that turns around everyday in the parking lot…  May be OCD…

Devo: YHC brought up sermon from Sunday concerning change and that conviction is a vision of what could be.  It’s not always a bad thing as we make it.  YHC struggles with fear of putting himself out there and that sometimes it feels easier to not take action because you won’t have to go through rejection.  But change always comes out of fear.  An unplanted seed is unmet potential.

Moleskin:   YHC and Mr. Feeney both counted up front and both swear there were 17 Pax in the beginning.  Hopefully we counted ourselves 2x and didn’t loose anyone on the way…  Side note: Pavilion area near the pool is great place to mosey to and complete exercises with the tables…

Something borrowed and no one was blue

  • When: 20190724
  • QIC: Olaf
  • The PAX: Brokeback, Tecmo, Mr Feeny, Weezer, Cavalier, Wolverine, Outhouse, GI Jane (R), Maybelline, Saget, Uga, Bull, Coach K, Tinder, Magoo


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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: 60’s and perfect.

FNGs: None

COP:  SSH (IC) x25, TTT (IC) x15, LBAC (IC) x15

The Thang:

YHC has been using old weinkes during the month of July.  Most have been his own that he has tweaked slightly, but for today, he decided to find a weinke from exactly two years ago and do it with little modification.  He found one of Picasso’s from Seismic on 7/24/2017.  After warm-up, pax grabbed a block and came back to the flag for BACON:

  • Burpees – x5
  • American Hammer (IC) – x10
  • Curls for the Girls (IC) – x15
  • Overhead Press – x20
  • Nose Breakers (tricep extensions over your face while laying on back) – x25

Pax flipped the BACON and started back at Nose Breaker and worked their way back down.  After completing this, they moseyed to the back parking lot with their block, paired up, and completed a Doracide of 100 Merkins, 200 Squats with the Block, and 300 Block Presses.  The pax running did suicides to 3 different points in the parking lot.  At first stop, pax completed 1 Burpee, second stop 2 Burpees, and thirst stop 3 Burpees.  Teams finishing early helped slower teams and blocks were returned before Mary.  FYI – Burpees after block presses should be done with caution…  just saying.

Mary: Original BB did not have specifics on Johnny Cash Ring of Fire, so YHC did a Dollar Mary: 25 reps each of LBCs (IC), Reverse Crunches (IC), Freddy Mercury’s (IC), and Flutter Kicks (IC).

Numberama: 16

Namerama: Brokeback, Tecmo, Mr Feeny, Weezer, Cavalier, Wolverine, Outhouse, GI Jane (R), Maybelline, Saget, Uga, Bull, Coach K, Saget, Tinder, Olaf

Pledge and COT

Announcements: Carnes workout starting on Tuesdays in August at 6 pm.  Need Qs for first 2 weeks.  Men’s hike 10/10-13: Interest Meeting 8/4 @1800 at the Den.  Prayer Requests for Dabo, M, and new 2.0.  Few Pax and Ms finishing up school and finding jobs.  Outhouse traveling over the next week.

Devo: YHC receives daily email from Ransomed Heart that has excerpts from their books.  Recent one was about how we “discipline” ourselves to fight our flesh, which we call our “quiet time”.  We feel obligated to do it as something we have to do and many times feel we have to do it a certain way.  But in doing this we miss out on the whole point of it.  It’s not all about academic study or scripture learning and we need to do whatever draws us closer to him.  It may be running/walking outside, journaling, or just listening to worship music in the solitude of our room.  But whatever we make our devotional life, it should be about connecting with Him.

Moleskin:   In researching old backblast from before YHC was a part of F3, he learned a lot of new stuff.  Like where Tabatas came from, that there was a Pax called Rabbit Ears (need to hear the story behind that one), that Wiper (who YHC has met but doesn’t post anymore) was REALLY fast, and that Pretzel actually ran into a flying goose while running at the Creek (which may explain why Pretzel doesn’t run at the Creek much anymore).  You learn a lot from stories from the past.  And the pax really enjoyed this workout so he may start looking for old weinkes more often.

Choose Wisely

  • When: 20190723
  • QIC: Olaf
  • The PAX: Saget, Friar Tuck, Urkel, Mr Feeny, Brokeback, Tinder, Bedpan


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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 70’s pleasant with distant lightning

FNGs: None

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

The Thang:

YHC had his bucket and did an adaptation of his Dantes’ Inferno.  Each pax pulled a weinke and chose one of the 4 exercises.  The number of reps was based on the exercise picked: Upper Body = x2, Legs = x4, Core = x6, Cardio = x8.  They would then lead the number of reps and then the pax to his left would lead the same number of reps.  Rinse and repeat until all pax lead the exercise.  In the end, pax would do 16 – 64 reps of an exercise.  The pax to the left would then pull another weinke and process repeated until time was called.

Mary: None needed.

Numberama: 8

Namerama: Saget, Friar Tuck, Urkel, Mr Feeny, Brokeback, Tinder, Bedpan, Olaf

Pledge and COT

Announcements: Men’s Hike – Interest meeting 8/4 @ 6pm at the Den.

Devo: YHC used the workout as an illustration.  Pax could choose the exercise, but the number of reps was based on their decision, and they were limited in their choice.  They chose the level of fun (aka suck) based on the exercise, but there was still things out of their control.  They had to decide what was worse, the actual exercise or number of reps.  In life we are all dealt circumstances that we don’t always like and can’t control.  1 Thessalonians says that we should praise God IN all situations, but it doesn’t say we praise Him FOR all situations.  You don’t have to like where you are, but we should always be praising God in spite of it.  It’s your choice to complain or praise.

Moleskin:   Adaptation from Olaf’s Inferno was a hit.  Reps counts worked out great based on the number of pax.  If there are more (or less) then the reps may need to be modified OR multiple “rounds” completed.  Another example of YHCs can coming through with an excellent workout.  Maybe a new F3 product???

Dusting off an old Weinkie

  • When: 20190717
  • QIC: Olaf
  • The PAX: Uga, Tinder, Brokeback, Tecmo, Outhouse, Marsha Marsha Marsha, Mr. Feeny, Maybelline, White Belt


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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: Pushing 80… very, very moist

FNGs: White Belt – Welcome!

COP:  SSH (IC) x21, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

YHC announced in pre-blast that he was dusting off an old weinkie and plan was to revisit the Ascending 21-15-9 as the last couple of times, exercises needed to be changed for time.

21: Super 21 -V-Ups and Box Cutters

  • 1 V-Up, 1 Box Cutter
  • 2 V-Ups, 2 Box Cutters
  • Rinse and repeat until 21
  • Migrated to Heels to Heaven and Flutter Kicks at some point

15: Curb Crawl

  • Bear Crawl to opposite curb and  complete 1 Irkin (incline merkin).
  • Mosey back to 1st curb and do 2 Derkins with feet on the curb
  • Rinse and repeat until 15

9: Lt. Dans

  • 1 Squat, 1 4-count walking lunge around the building
  • Rinse and repeat until 9.
  • Had a bit of extra time, so we Lt. Dan’d back towards the flag until time

Mary: None

Numberama: 10

Namerama: Uga, Tinder, Brokeback, Tecmo, Outhouse, Marsha Marsha Marsha, Mr. Feeny, Maybelline, Olaf, White Belt (Welcome)

Pledge and COT

Announcements: Men’s Hike 10/10 – 10/13.  Interest meeting on 8/4 at 1800.

Devo: YHC had been thinking a lot lately about fear.  He work up the night before kind of scared for no reason and it seemed weird.  But with fear, it’s not always the “thing” that we are afraid of.  We aren’t scared of the dark, we are scared of what’s in the dark that we can’t see.  We aren’t scared of falling, we are scared of hitting the ground.  We overcome or focus on these fears, but what about the little ones that we encounter every day.  Afraid of speaking up, saying something when we need to.  We know that God has us and know the final outcome, we just need to apply that to our situation and not be afraid to do what we are called to do.

Moleskin:   So YHC didn’t learn that abs were not great for Super 21.  May need to ascend to end on the Super 21s and maybe descend the numbers?

Olaf’s 1 Year Anniversary

  • When: 20190710
  • QIC: Olaf
  • The PAX: Saget, Dabo, Uga, Bull, Coach K, Bee Wax, Thin Mint, Little John, Outhouse, Techmo, 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: 70s with sprinkles in the beginning

FNGs: Welcome Little John!

COP:  SSN (IC) x20, Don Quixote’s (IC) x15, TTT (IC) x10, LBAC (OYO) – all of them.

The Thang:

It was YHC’s 1 year F3 Anniversary so he decided to pull out his first Q ever.  But since that was actually at The Creek, and some Pax don’t believe that it is a valid VQ, he chose to combine it with his second Q that was at The Den, which involved the Pax pairing up to do 4 corners using YHCs can of weinkes.  Each round, teams grab a weinke from the can and reps start at 10 and increase by 10 each round.  Since YHCs first Q involved running the figure 8 at The Creek in reverse, the Pax were instructed to do the 4 clockwise, which is different than how it normally is done.  Most all teams finished 4 rounds and most got well into 5.

Mary: Not needed

Numberama: 12

Namerama: Saget, Dabo, Uga, Bull, Coach K, Bee Wax, Thin Mint, Little John (FNG), Outhouse, Tecmo, Brokeback, Olaf

Pledge and COT

Announcements: Freedom Church men’s hike 10/10-10-13.  Interest meeting 8/4

Devo: With today being YHC’s F3 Anniversary, it was a great thing, but today was actually had another “negative” event in his life.  But this is how life is.  It’s ups and downs.  We many times judge how our days went by these events and in comparing how we are doing compared to others around us, many times with social media.  But like the morning exercise, we are all living life according to the weinke we have been provided.  We may feel behind, but we don’t know what the other person has on their weinke.  We need to run the race that God has asked us to run, enjoying the ups and downs and relying on God and our brothers to help us along the way.

Moleskin:   Good anniversary workout and YHC got a great compliment from F3 Charleston’s Thin Mint that he may steal some ideas for his next Q!  Imitation is the sincerest form of flattery.

Everybody gets to Q

  • When: 20190705
  • QIC: Olaf
  • The PAX: Outhouse, Tecmo, Brokeback, Tinder, Marsha Marsha Marsha


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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

FNGs: None

COP: SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10, Long jog to the block pile

The Thang:

Friar Tuck put out the Pre-Blast that the Q was a mystery, but had no intention of Qing so YHC decided that everyone would Q.  Pax in COP and each took turns calling exercise and cadence.  Made 2-3 rounds until time was called.

Mary: Incorporated in the Thang

Numberama: 6

Namerama: Outhouse, Tecmo, Brokeback, Tinder, Marsha Marsha Marsha, Olaf

Pledge and COT

Announcements: Freedom Church Men’s Hike, 11/10-11/13.  Interest meeting is 8/4.  Prayer Requests for youth campers and Outhouse’s family with pregnancy.

Devo: Recent sermon at Freedom on mental health and a lot of times we write it off because we don’t deal with a paralyzing level of anxiety, but we all deal with it at some level.  We may not need drugs to heal our anxiety, but we need to recognize Satan’s attacks and capture those thoughts before they fester into something greater.

Moleskin:   Friar Tuck’s pre-blast was in attempt to get one of the new Qs to step up, but it backfired and no one bit, so YHC stepped up and made everyone Q the exercises of their choice.  All Pax led and a great workout was had by all.