The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 43º F
FNGs: None
COP: Stretching done before arriving
The Thang:
The Loop
Mary: None
Pledge and COT
Announcements: P200
Devo:
Don’t be the Ugly Christian. Understand that eyes are constantly watching you and do not give people a reason to stereotype Christians as hypocrites.
Moleskin: We ran
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm (is this January?)
FNGs: none
COP: none
The Thang:
Some ran. Some rucked. Lots of miles were covered
Mary: none
Numberama: 13
Namerama: Discount, Training Wheels, Goober, Pinwheel, WeeWoo, All 9s, Stringbean, Hacker, Sophia, Redo, Urkel, Doctor Octopus, Chowdah
Pledge and COT
Announcements: Newest Sheepdog class is getting ready to get started, Charlie Post Jan 26, P200 registrations and van rental, possible Magma-type rucking workout coming up in Feb on Sunday mornings at 0400 – more to come
Devo: Regretfully I apparently killed the recording before Chowdah’s devo. Maybe one day he will find this backblast, remember what he talked about and fill in the devo part of this very tardy backblast.
Moleskin: It’s always fun when Chowdah comes back to town. He had to use my phone to record it not because he wasn’t prepared but because we couldn’t find the recorder on his phone.
You’re welcome to come back out and Q the Creek anytime Chowdah. We ain’t skeered.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold, 35ish.
FNGs: None
COP: SSHx15, Arm Cirlcesx15, 5 Slow Squats.
The Thang:
After warmup the PAX grabbed a coupon and shoulder carried to the basketball court.
First Exercise:
Bear Crawl/Crawl Bear Suicides with a Jump Squat at each stopping point.
Second Exercise:
Partner up for some partner 11s.
As one of the partners completed a leg of the 11s the partner would be in plank or v-sit.
11s: Curls – Slide the Block to opposite side – Blockees – Lunge Back with block.
Third Exercise:
Dora. While not performing exercise, partner ran around tennis court, stopping at corners to alternating between performing 10x Merkins and 10x Mountain Climbers.
Exercises were: 50 American Hammers
100 V-Ups
150 Flutter Kicks
Mary: No time.. unfortunately.
Numberama: 13
Namerama: Sagget, Redo, Wee Woo, Friar Tuck, All 9s, Urkel, BedPan, Mack, TKO, String Bean, Prayer Request, Sofia, Gru
Pledge and COT. Done.
Announcements: None.
Devo: YHC talked about how F3 was another family, and how the members of the pax will be missed.. Unless I can start one up in NY.
Moleskin: F3 is an amazing group and has made a major impact in my life after only about 9 months. As with everything, you get what you put into it, and this is one thing worth while to give it your all. Thank you brothers.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: man was it a cold 30 degrees, but at least it was dry
FNGs: none
COP: none
The Thang:
It’s time for the Burninator again, our monthly progression test at The Creek. There were no FNG’s but this was Pinwheel’s first experience. Run the first half-mile loop targeting an 11 min pace. The next half-mile targeting 10:30. Each lap will have a 30 sec lower pace target for as many laps as you can fit into the 45 minutes. And away we go.
YHC handled it well until the 8:30 lap. Then the cold air caught up with me. But the rest of the pax didn’t let me slow them down.
Doc Oc of course ran his typical sub-7 pace. There were a few 7:30’s run. A couple of others stayed back with YHC and just kept moving.
Mary: none
Numberama: 8
Namerama: Doctor Octopus, Snowden, All 9s, Pinwheel, Olaf, Goober, Weewoo, Urkel
Pledge and COT
Announcements: Summerville Christmas Parade – Sun Dec 9 at 2:00 – bring candy canes to AOs or to the parade if you can make it, Christmas Party – Dec 13th – family friendly at Oak Road in Summerville, December Q sheet is up
Devo: How are you doing in life? As men, we often get caught slacking off in certain areas of our life. For YHC, it was with his job. My job can be quite mundane sometimes and I get caught up in phoning it in. It’s something that I really have had to be aware of and stay on top of. Am I being productive in everything that I do? Am I making God proud of the job that i perform in the job he has blessed me with?
What is it for you? Is there an area where you area phoning it in? Job? Kids? Marriage? Take some time today and evaluate your life to see if there are any areas that you aren’t giving it your best. God expects our best from us.
Moleskin:
Our newest pax, Pinwheel has been coming out for 3 weeks now. His first few runs, he was able to complete the 3.8 mile “big loop” through Goose Creek in the 45 minutes. This morning he was able to complete 4.5 miles. Great progress in such a short time.
YHC continues to be motivated by the guys of the Creek to get faster and run increase distance. I will be back next month.
Intro: Saget oringally had the Q, but Friar Tuck was willing to step up and do his first Q. This was a tribute for Corn Fed’s birthday coming up. YHC (Bedpan) does not remember the Q detail for detail.
Conditions: clear skies, a bit chilly, probably around the upper 40s
Shortcake Special (Before the BC): none
Ruckers: none
FNGs: Rubbermaid (FNG)
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
TTT x10 OQ
LBAC x10 IC (fwd & bck)
grab a block
The Thang:
Corn Fed is turning 29… 2+9=11. Complete 11 reps of Merkans, Squats and Flutterkicks in 11 sets
Full Curls x7 OQ, Half Way up Curls x7 OQ, Starting from Half to Up Curls x7 OQ, Starting from Up down to Half x8 OQ
Complete 29 Bedpans OYO or 29 Burpees OYO
6 Minutes of Mary:
American Hammer x30 IC
Freddy Mercury x35 IC
recover recover, stow blocks
Numberama:
13
Namearama:
Friar Tuck, Cheetah, Bedpan, Saget, Redo, Corn Fed, All 9s, Mack, Wee Woo, Snyder, Rubbermaid (FNG), Olaf, Flash
Announcements:
Ruck for Hunger was Saturday. Christmas parade is 12/9. F3 Christmas Party is 12/13. Continue to pray for Malachi. F3 turkey ball is at gahagan park on thanksgiving. Splinter is having thanksgiving dinner at his place and is open to F3.
Pledge of Allegiance: did this
BOM: (Prayer)
Led by Mack
Devo:
Led by Friar Tuck
Learn to control your anger. Letting your anger take over the situation hardly ever works. Use those 60 seconds to your advantage to calm the situation and control your anger. Friar Tuck referenced a great Buddha quote to go along with his devo.
Moleskin:
Proud that Friar Tuck stepped up and completed his first Q! Happy early birthday to Corn Fed. Was a great Q and great fellowship afterwards at Chickfila.
I showed up to CoQ and ended up Qing.
I disclaimed.
We ran. I ran with all 9’s.
Others ran with each other. Goober passed us.
We got back and found the stragglers.
Mack, Urkel and Weewoo got an extra mile.
We counted and named.
We pledged
We prayed
I devoted
We pledged again.
Intro: YHC offered up some high dollar, USDA prime, maple, brown sugar lacquered, BACON for consumption. It was expensive to buy in, but would it be worth the price?
Conditions: 66 and Wet
Shortcake Special (Before the BC): None
Ruckers: Eh, Futurama with his weighted vest (I think he wears it so he doesn’t blow way, IMPO)
FNGs: Not today
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
SSH x 20 IC, TTT x 9 IC (numbers are hard), IW x 16 IC (make up for the odd number)
The Thang:
Today YHC was serving up a meal of BACON with a side of Balls to the Wall. The PAX was instructed to grab a battle buddy, one block per pair and to mosey to the basketball court where additional coupons were waiting to be used. Additional coupons included: 45# plate, 55# dumbbell, 60# rucksack, 5 gal bucket of sand, 30L bag of sand, and a large tire. This WOD was to be complete as a Dora, while one member performed the exercise his partner would either carry a weighted object around the tennis court (approx 100m) and back or flip the tire down the basketball court and back. Exercises were as follows: Burpees x 50, American Hammers x 100 four count, Curls for the Girls x 150, Overhead Press x 200, and Narrow Squats x 250. But first, everyone had to buy in with 33 Merkins (would have been less but someone inquired about military discounts, so I up sold instead). After each team completed they were instructed to vertically plank while awaiting the 6. At the end I asked if everyone enjoyed their BACON and very few mumbled while only a complaint or two indicated their dislike for bacon. So being the honest businessman I paid back in full with another round 33 Merkins.
6 Minutes of Mary:
No Time
Numberama:
9
Namearama:
Saget, Mac, Flash, All 9s, Cornfed, Futurama, Frier tuck, Wee Woo, Pinwheel
Announcements:
Ruck for Hunger 11/17 at 0900, Sweet tea half this weekend, Men’s hike in April
Pledge of Allegiance/BOM/ (Prayer)/Devo:
Led by Saget. Praying for Wee Woo’s nephew Malachi would most likely will have to undergo a heart transplant after his most recent surgery yesterday.
Moleskin:
Devo today was a short testimony regarding my own struggle with confrontation. Too often I feel either the need to be emotionally driven or completely disconnected when confronted with a conflict. Neither approach is correct and the problem is never solved, either I hurt someone in the process or I harbor resentment and hurt myself. I referenced how painful it is to watch my own children scream and fight with one another if they disagree or aren’t communicating. Though situations will rise up that stir emotions of anger or fear, we should remember to be joyful in the Lord because of the big picture and not be wrapped up in the moment. If God is the one who made and loves me, then he also made and loves the one I have conflict with. So to take my own advise would entail a loving approach with a person and not to harbor resentment or resort to fighting when resolving an issue.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Still humid AF
FNGs: None
COP: nope
The Thang: We left the AO and we ran. No surprises…today.
Mary: never
Numberama, namarama, pledge, announcements, prayer requests, prayer.
Devo: YHC asked the question to the PAX: are you a producer or are you a consumer? Are you just coming to the workouts and not leading, or are you stepping up and leading as you should be? Are you producing or consuming in other areas of your life?
Choose the harder thing
YHC talked about F3 Qsource and leaders leading leaders.
We make them cry who care for us. We cry for those who will never cry for us. And we care for those who will never cry for us. This is the truth of life. Its strange but true. Once you realize this, it’s never too late to change.
Bad is easy, good is hard
losing is easy, winning is hard
talking is easy, listening is hard
watching tv is easy, reading is hard
giving advice is easy, taking advice is hard
flab is easy, muscle is hard
talking to God is easy, praying to God is hard
Holding a grudge is easy, forgiving is hard
Choose the harder thing
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Brisk and Chilly
FNGs: None
COP: Stretching done before arriving
The Thang:
The Burninator
As early as records show (January 29,2018), this monthly fitness test has been a time honored tradition to test one’s progress and commitment at running “The Creek”. It is such a tradition that somewhere along the way the name changed from “Berner” to “After Burner” to “Berninator” to “Burninator”. Since we are already changing the names, it was decided to change the rules as well. Running the loop around the pond, start at a sub 11:00 min/mile. After one loop (1/2 mile) run a sub 10:30 min/mile then rinse and repeat. In the end if you run 4 miles you should be a sub 7:30 min/mile. If you run 5 miles, your last lap should be sub 6:30 min/mile.
The PAX completed the test, and final results varied, with Dr. Octopus finishing his last lap at 5:45 min/mile.
Mary: None
Pledge and COT
Announcements: Potential Thanksgiving Convergence and BC at fire station on Red Bank Rd
Devo:
Have you ever been in a group of people and felt completely alone? It seems like so many men follow the same pattern. We spend years building the perfect community of close friends throughout high school and college. We find the perfect balance of people we can trust, people we can do activities with, and people who make us feel good about us. We structure our activities and possibly our education around where our friends are going to be, and what our friends are going to do. Then, life happens. We graduate, we get married, and we begin to scatter, mostly without regard to where our friends are; yet more based on the location of our jobs, our spouses, or the needs of our extended family.
Then we wake up one day and realize we don’t have any really close friends. At this point we realize the need for Christian brotherhood.
This is where F3 comes in place for me.
God did not design us to be alone. He designed us to be in community with other believers. Brotherhood is the relationship between brothers, especially brothers in Christ. So much can be learned and gained from a strong brotherhood or community of believers. It’s not only a great option for a believer; it’s almost mandatory to survive in today’s society.
Moleskin: We had varying paces, but everyone put miles under their feet. Huge shout out to Dr. Octopus who finished is last loop running a 5:45 min/mile. This is the same guy who as lost over 30 lbs the last year by running serious miles. He is currently training to run 26 miles for his 26th birthday next week. Great Job!
Intro: Monthly Fitness Test
Conditions: Coldish
Shortcake Special (Before the BC): probably not
Ruckers: nope
FNGs: None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP:
SSH x 20, 1 Merkin, very very slowly
The Thang:
Swamp Fox: 20 Burpees, 20 squats with the block, 20 V ups, Run 0.4 miles AMRAP. Standard is 5 Rounds in 30 mins.
6 Minutes of Mary:
No Time for Mary
Numberama:
7
Namearama:
Saget, Flash, Hacker, Olaf, TKO, Gru, All 9s
Announcements:
Pledge of Allegiance/BOM: (Prayer)/Devo:
Moleskin:
Great push on making
Fitness. Fellowship. Faith.