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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

I believe a Rectal Craniotomy is needed, doctor

  • When: 20180223
  • QIC: What?!
  • The PAX: Flo, Myrtle, Ivory, Too Much, Borland, DHL, Professor Klump, Stringbean, 50/50, Pretzel, Sanford


2018-02-23 by What Leave a Comment

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

Conditions: 56 degrees and clear

FNGs: Sanford

COP:  abundant chatter

The Thang:

we ran until we were half way there, then we turned around…

2 pax braved the Canoli Flame:

run a mile, then do 10 burpees, 20 LBCs, 30 merkins, 40 squats, 50 flutter kicks. Repeat x4.

Mary: drink copious amounts of coffe while telling each other lies…

Numberama: 12 (including 2.0)

Namerama: Flo, Myrtle, Ivory, Too Much, Borland, DHL, Professor Klump, Stringbean, 50/50, Pretzel, Sanford, What?!

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:  YHC has had his head positioned awkwardly for the last week and a half. This morning the PAX helped me remove said cranium and place it more appropriately anatomic. It was a good run this AM, and YHC both needed it and missed it. TClaps to the men who ran the Canoli Flame…another challenge that YHC must step up to.

Filed Under: The Creamer Tagged With: 50-50, Borland, DHL, Flo, Ivory, Myrtle, Pretzel, Professor Klump, Sanford, Stringbean, Too Much, What!?

When GlitterPony, the Unicorn Prince joined Tremor and became an official F3 Brother

  • When: 20180116
  • QIC: What?!
  • The PAX: Matlock, Myrtle, Cheetah, Glitter Pony


2018-01-17 by What Leave a Comment

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

Conditions: cold, but not the coldest

FNGs: Glitter Pony – the story shall only be shared in the gloom of Tremor

COP:  we run, so….

The Thang:

YHC put it up to the boys. I had initially planned the Presidents Circle loop, but since we had 1 FNG and 1 rucker (who wasn’t familiar with the route) we deferred to the trusty Alston loop. We preceded to run the loop till time expired.

Mary: nada

Numberama: 5

Namerama: Matlock, Myrtle, Cheetah, What?!, Glitter Pony

Pledge and COT

Announcements: Charlie Post Saturday, Jan 27.

Devo: Philippians 4:8, meditation and positivity in the midst of turmoil. Always lifting our brother Picasso and his family.

Moleskin:  

Filed Under: Tremor Tagged With: Cheetah, Glitter Pony, Matlock, Myrtle, What!?

An Exodus at Magma

  • When: 20180109
  • QIC: What?! (co-Q), Jingles (co-Q)
  • The PAX: KY, Suds, Cousin, Cannoli, Sophia, Chowda, Goose


2018-01-10 by What Leave a Comment

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

Conditions: cool, wet from snow melt, but in the garage, so…

FNGs: no FNGs

COP: SSH x 20 (without ruck)

All following warm-up movements preformed with ruck on:

Little Baby Arm Circle x 20 (forward and back)

Through the Tunnel x 20

Flutter Kicks x 50 (rucks overhead)

The Thang:

The work out started out with the intention of being diabolical. Jingles and What?! put together a dastardly combination of ruck, cardio, concentration, and teamwork. However, an audible was called due to icy/slick conditions. The following workout was the result – no less terrible:

The Pax were treated to a special surprise following the warm-up when Jingles requested that they follow him to the entrance of the garage where some bricks were conveniently stowed. Each lucky man got to add 2 bricks to his ruck for posterity…do the harder things.

The work out started with burpees. After packing brick, the Pax assembled on the first level and executed 23 burpees. The Q planned 20, but the count was off and the men had to start over at 1 after only 3 were completed. Focus on execution and concentration.

The burpees were followed by a quick mosey up the ramps to the 5th level of the garage. Focus on cardio and endurance.

The Pax assembled and Jingles took the Q to instruct the men and educate What?! The fun continues…

The burpees were the start of a rotation:

Burpees x 10 in cadence

Squats x 20 in cadence

Overhead Triceps Extensions x 10 on Q

Merkins x 15 on Q

Flutter Kicks x 20 (ruck overhead) in cadence

The goal of this BC was to reinforce the values of ruck training and a GoRuck event commitment. The Pax were expected to execute without fail (whether counting motion and reps, or following instruction on Q).

Each exercise was executed in-turn on the next level down the garage (by way of stairs). When the Pax reached level 1 and the exercise was executed, the rotation continued with a quick mosey up to level 5 again. This rotation continued until time expired. Bricks were stowed and the Pax assembled for Mary.

As Co-Q, Jingles led the Pax for the initial round. What?! picked-up Q responsibilities following (sort of), with exception to the burpees.

Mary: Big Boy Sit-ups x 15 (rucks on chest)

Flutter Kicks x 50 (rucks overhead)

Numberama: 9

Namerama: KY, Suds, Cousin, Sophia, Cannoli, Chowdah, Goose, Jungles, What?!

Pledge and COT

Announcements:

3rd anniversary convergence at Doty Park/Faultline at 0700, Jan. 13. Party following at Dorchester Boat Club at 1600 (4pm) same day.

Devo: Jingles had a great devo about setting big goals and training every day to achieve those goals. His illustrative use of the Israelites’ 40 year journey into the Egyptian desert was humbling and inspiring.

Moleskin:   *same comment as post*

Co-Qing Magma definitely a learning experience! I was a bit nervous, got into my own head a bit. Jingles had my back and lead the men when I felt weak. He pushed me to take control when I started to settle in. It was a tough start, but I am glad I took the step to Co-Q Magma. Credit to Jingles and the pax this morning for following me, however difficult, into the gloom.

Magma is a new BC for YHC. My lack of experience with the ruck drove my curiosity. Being unaware of the expectations (outside of F3 Summerville standards – focused on rucking necessities), this workout was a real education. Even though the BC may look or feel different, there is no change in the high level of standard in expectation: training, execution, concentration, teamwork, endurance.

Check out Jingles’ post for a great breakdown. Goose added some insight in the comments, so read through.

Filed Under: Magma Tagged With: Cannoli, Chowda, Cousin, Goose, Jingles, KY, Sophia, Suds, What!?

Mother Nature is cold-hearted

  • When: 20171229
  • QIC: What?!
  • The PAX: Too Much


2017-12-29 by What Leave a Comment

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

Conditions: 32, drizzly, breezy…it got colder

FNGs: no FNGs

COP: sat in our cars until the 28 seconds before the run

The Thang:

YHC and Too Much showed up to kick this cold weather in the face! However, we did start out discussing the benefits of second F and hot coffee, as in immediately. In fairness, it was mighty cold. Our brother Too Much is convincing and he held YHC accountable to some miles. After our faces were numb and our minds were not functioning at full capacity, I suggested a bit more distance on the run and we decided that a 5k was a fair distance in the current conditions. We hit the 5k, pledged, and enjoyed some second F and hot coffee. TClaps to Too Much for being accountable, holding YHC accountable, and being an absolute rock star in the cold and dark.

Mary:

Numberama: 2

Namerama: Too Much, What?!

Pledge and COT

Announcements:

Devo: We definitely thanked God for giving us the opportunity to conquer the cold and drink hot coffee.

Moleskin:   In these difficult times (weather, early hour, etc…) accountability is the most difficult. It is my brother – in this case Too Much – who holds me to a higher standard, and whom I am responsible to hold to a higher standard. A chilly and important lesson today.

Filed Under: The Creamer Tagged With: Too Much, What!?

Rita Hayworth and the Alston Loop Redemption

  • When: 20171228
  • QIC: What?!
  • The PAX: Too Much, Al Bundy, Double Trouble, DHL, City Slicker, Stick 'Em


2017-12-28 by What Leave a Comment

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

Conditions: cold…that is all

FNGs: no FNGs

COP:  we never got warm.

The Thang:

I remember the first time I saw Andy as the PAX pulled into Tremor for the Alston Loop. He didn’t look like much more than a tall drink of water…

Wait…

The PAX converged today to run the Alston Loop. The goal was to run as many loops (about 1.6mi) as you could in 45mins; Run the way a man would tell his grandkids about it, run in a way that makes a wife cry tears big and fat with pride…run so that Morgan Freeman will narrate the experience every time it is told. Every man turned in an effort that would have made for a fantastic Frank Darabont movie…

Mary:

Numberama: 7

Namerama: Too Much, Al Bundy, Double Trouble, DHL, City Slicker, Stick ‘Em, What?!

Pledge and COT

Announcements: Jan. 6 anniversary convergence/celebration, Jan. 27 Charlie Post 5k/15k

Devo: in an attempt to redeem myself, YHC delivered another devo that was stumbley and mumbly … I did not redeem myself. But, the PAX were forgiving and understanding. This year is ending, a new year is breaking the horizon, reflect, plan…be men of God, be men for our families, be the men we were designed to be.

Moleskin:  

Filed Under: Tremor Tagged With: Al Bundy, City Slicker, DHL, Double Trouble, Stick Em, Too Much, What!?

The Unforgettable Mile

  • When: 20171227
  • QIC: What?!
  • The PAX: Snowden, City Slicker, DHL, Wee Woo, Oil Pan, Recount


2017-12-28 by What Leave a Comment

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

Conditions: 42, cold and breezy

FNGs: no FNGs

COP:  sat in warm cars till Snowden was down to his skivvies and ready to run.

The Thang:

The was the monthly Creek Mile Test. Unfortunately, it was the last…

The PAX took 2 laps around the pond (1 mile) to warm up. After YHC stopped everyone to regroup, each PAX was set free to run (OYO) their fastest mile (2 laps, if you recall from the last sentence) in order of presumed slowest to fastest – to avoid crowding and to maximize inspiration.

As the PAX closed out their mile, we all regrouped for a cool down lap of the “upper 8.”

This PAX brought it! Many PRs were gained. I was impressed with the test and even more impressed with he men who challenged themselves on this cold morn.

Mary: gathered to report our mile times and celebrate the individual PR victories, as well as our group victory over the fartsack.

Numberama: 7

Namerama: Snowden, City Slicker, DHL, Wee Woo, Oil Pan, Recount, What?!

Pledge and COT

Announcements: F3 Summerville/GC Anniversary convergence on Jan.6 (celebration to follow that afternoon), Charlie Post 5k/15k on Jan. 27

Devo: YHC struggled and the devo was a train wreck. However, the PAX being men of discernment, character, and quality, were able to understand the message that was being haltingly, stutteringly delivered.

Moleskin:  

Filed Under: The Creek Tagged With: City Slicker, DHL, Oil pan, Recount, Snowden, Wee Woo, What!?

The Fellowhood of the Brothership: The Two Jims

  • When: 20171224
  • QIC: What?!
  • The PAX: Redo, Chowda, Bueller, Waldo, Ma Bell, High Stick, Old Flame, 50/50, Borland, Hollywood, Tinker, Shortcake, Myrtle, Reynolds, DHL, Repo, Pretzel, Defib, Stingbean, Snowden, Peg, Hashtag, Pyle, Floppy, Stick 'em, Wee Woo, City Slicker, KY


2017-12-26 by What Leave a Comment

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

Conditions: warm and bit drizzly

FNGs: no FNGs

COP:  corral the Pax, as there were many, and reiterate the out and back format of the Creamer

The Thang:

A very large group of pax (runner, ruckers, and one rider) converged to challenged themselves for this pre-Christmas Creamer. I was humbled and delighted by the huge number of men that came out to the gloom to share miles and smiles with YHC before the holiday. We were joined by 2 for an epic second F at the Nexton Starbucks.

Mary:

Numberama: 29

Namerama: Redo (welcome to Creamer), Chowda, Bueller, Waldo, Ma Bell, High Stick, Old Flame, 50/50, Borland, Hollywood, Tinker, Shortcake, Myrtle, Reynolds, DHL, Repo, Pretzel, Defib, Stingbean, Snowden, Peg, Hashtag, Pyle, Floppy, Stick ’em, Wee Woo, City Slicker, KY, What?!

Pledge and COT

Announcements:

Devo: That time of year to reflect on the fellowhood and the brothership (forthcoming funk/soul album by Hollywood and Snowden) of F3. YHC has been especially positively influenced by this group and thanked these men for the challenge and their encouragement. Merry Christmas!

Moleskin:   replace with moleskin

Filed Under: The Creamer Tagged With: 50-50, Borland, Bueller, Chowda, City Slicker, Defib, DHL, Floppy, Hashtag, High Stick, Hollywood, KY, Ma Bell, Myrtle, Old Flame, Peg, Preztle, Pyle, Redo, Repo, Reynolds, Shortcake, Snowden, Stick Em, Stringbean, Tinker, Waldo, Wee Woo, What!?

Once more unto the breach!

  • When: 20171222
  • QIC: What?!
  • The PAX: Bueller, Woodpecker, Repo, Too Much, Stringbean, Shortcake


2017-12-26 by What Leave a Comment

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

Conditions: cool – conditions appropriate for the gloom.

FNGs: no FNGs

COP:  gather at the flag to welcome back our wayward brothers

The Thang:

The Pax ran an out and back, undeterred by the impending gloom. YHC was proud to lead these men and even more heartened to see 2 men return again to run among their brothers.

Mary: Great second F at Starbucks

Numberama: 7

Namerama:Bueller, Woodpecker, Repo, Too Much, Stringbean, Shortcake, What?!

Pledge and COT

Announcements:

Devo: “Unto the breach” – not as poetic, but we are a fellowship that is charged with lifting up our brothers. As we are men of character, we search for the wayward and we become that which closes the breach. Some have struggles that are longer and darker than we realize; find those men, close that breach.

Moleskin:   replace with moleskin

Filed Under: The Creamer Tagged With: Bueller, Repo, Shortcake, Stringbean, Too Much, What!?, Woodpecker

All the miles have to go, so we are selling low!!

  • When: 20171220
  • QIC: What?!
  • The PAX: Honey Boo Boo, Vida, Wee Woo, Snowden


2017-12-20 by What Leave a Comment

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

Conditions: warm, but great to get-up and find deals on those miles…miles, miles, miles!

FNGs: none

COP:  Steady your nerves and maintain focus – visualize the deal,  stretch your wallets – keep honest to your limits while pushing just enough to haggle the best price, and get your deal making hats on because you have got to take advantage of this limited-time opportunity.

The Thang

4 deal-seeking sharks arrived at doors open at the Muni in Goose Creek to take advantage of What’s traveling pop-up Mile Emporium. Get out early, get the best deals. You won’t believe how low these miles will go! Crazy Eddy (What’s Apple Watch) was keeping time and the bargain shoppers kept track of their miles.

The doors swung open and the insanity ensued…all the miles had to go! Teaser deals were had on the warm-up around the pond, and the best bargain-basement prices were littered along the route. Selling it all at low, Low, LOW prices!!!! The Pax toured Goose Creek (the “bank route”) and picked up fire-sale prices on miles; 2-for-1, 48.9-51.7% off, make me your best offer. You want ’em, we got ’em at prices you’ve never seen, prices you’ve never even dreamed of!

What?! and Crazy Eddy took a bath as the Pax took home some incredible, unfathomable, almost illegal deals on miles!

Keep an eye out for the next time What?!, Crazy Eddy, and the traveling pop-up Mile Emporium make it back to Summerville/Goose Creek…and remember, parking is always FREE!

Mary: gather at the flag and gaggle like school girls about the insane deals on miles that were just had

Numberama: 5

Namerama: Honey Boo Boo, Wee Woo, Vida, Snowden, What?!

Pledge and COT

Announcements: AOs closed Christmas Day

Devo: as fathers, members and leaders of the community, and brothers in F3 make sure not to lose sight of the forest for the trees…

Moleskin:  

Filed Under: The Creek Tagged With: Honey Boo Boo, Snowden, Vida, Wee Woo, What!?

In these Creamer streets

  • When: 20171215
  • QIC: What?!
  • The PAX: Honey Boo Boo, Flo, Hollywood, Shortcake, Stringbean, 50/50


2017-12-17 by What Leave a Comment

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

Conditions: Fair, maybe a bit cool

FNGs: none

COP:  mumble chatter and welcoming Flo as a virgin Creamer

The Thang:Like all of the Creamers, this on held all the out-and-back you could handle in 45mins. A veritable cornucopia; runners and ruckers.

Mary: Gather to wait for the six. Talk about the coffee we are about to drink.

Numberama: 7

Namerama: Honey Boo Boo, Flo, Hollywood, Shortcake, Stringbean, 50/50

Pledge and COT

Announcements: reminded PAX about the O2 Fitness Cocoa Cup the following morning in the very same streets upon which we run our beloved Creamer.

Devo: In summary: All of us have our challenges, big or small. We are built as men who can provide support to our brothers and their families when hit is needed. Encouraged the men to remember that we stand upon the shoulders of others, and we must in-turn act to pull our brothers up and allow them to stand upon our shoulders.

Moleskin:   replace with moleskin

Filed Under: The Creamer Tagged With: 50-50, Flo, Hollywood, Honey Boo Boo, Shortcake, Stringbean, What!?

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