Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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…

Cheetahs sometime Prosper (with a successful BC)

  • When: 20200304
  • QIC: Olaf
  • The PAX: Tinder, Oops, Mowtown, GI Jane (R), Mr Feeny, Weezer, Outhouse, Brokeback, Cornhole, Used To, Winslow (R)


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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-ish

FNGs: None

COP:  SSH (IC) x25, TTT (IC) x10, Don Quixotes (IC) x15, LBAC (OYO)

The Thang:

YHC modified a workout that Cheetah used at Accelerator using a soccer ball that had exercises on it.  YHC didn’t want to write on his 2.0’s soccer ball so he used his can of weinkes.  Pax in a circle and the first pax would pick a weinke, pick one of the 4 exercises, chose IC or On Q and lead it for 1 rep.  He passed the weinke to the next pax and they could choose one of the 3 remaining exercises and lead for 2 reps.  The third pax had 2 options and led 3 reps, and the 4 pax didn’t have an option and led 4 reps.  Next pax would grab a new weinke and continue the process, increasing reps as they went.  Since there were 12 pax, YHC mixed things up and had the last pax of the round start round 2, giving them the most options to choose from. Made it 3 rounds (i.e. 36 reps) and ended right on time.

Mary: Didn’t need her.

Numberama: 12

Namerama: Tinder, Oops, Mowtown, GI Jane (R), Mr Feeny, Weezer, Outhouse, Brokeback, Cornhole, Used To, Winslow (R), Olaf

Pledge and COT

Announcements: Prayer Request for Defib’s M and Praise that Outhouse is now actually in nursing school.

Devo: YHC saw some video of some of the most well known pastors debating methods and beliefs in an organized “event”.  It was pointed out by one of them that he believed the intent was for them to realized that their methods didn’t matter as much as their goal to reach the lost.  That they had more in common than they may believe.  So often we create a narrative about someone based on their actions or words, and we become prejudice against them because of that.  Especially true in an election year.  Who have we done this to in our lives?  Family member, coworker, spouse…  The bible says that we should take every opportunity to make peace and sometimes it is showing grace and kindness to those people that we have written off.  We may have more in common than we think…

Moleskin:   It’s fun to use/modify another Qs workout.  It seemed simple enough at the beginning, but when it hit 20+ reps, it started to suck really bad…  Another good one to remember when YHC feels lazy and not wanting to come up with a new workout.

Blind Boston

  • When: 20200221
  • QIC: Saget
  • The PAX: Tinder, Brokeback, GI Jane, Cornhole, Wolverine, mowtown, oops, olaf, Mr Feeney, outhouse


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Intro: If you have ever played Spades, then you know the hardest and most unlikely hand is the Boston. Boston would involve taking all 13 books (4 cards each) and blind would mean you are willing to wager this bet without even looking at your dealt hand first. So the blind part was easy, the PAX showed up.

Conditions: Wet and a cold 38

Shortcake Special (Before the BC): None

Ruckers: No one

FNGs: Nope

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, Squats x 10

The Thang: Two sets of 13’s were preformed simultaneously by each member. Station 1: descending Pull Ups from the saw horses (12,11,10…)

Station 2: ascending Block Swings at the parking lot mid point (1,2,3…)

Station 3: Hold plank with descending block pull through (each arm counts as 1)

Station 4: ascending Single arm row (lawn mower) (each arm counts as 1)

The transition across the parking lot was meant to be bear crawl with the block up and crawl bear with block back, however once 2 block shattered due to the terrain and temperature we substituted walking lunges in their place. A total of 5 blocks meet their demise.

6 Minutes of Mary: Flutter kicks x 51 IC and LBCs x 20 IC

Numberama: 11

Namearama: Saget, Tinder, Brokeback, GI Jane, Cornhole, Wolverine, mowtown, oops, olaf, Mr Feeney, outhouse

Who showed up? Most Qs use the voice recorder on their phone to remember this information.

Announcements: P200 volunteers needed

Pledge of Allegiance:

BOM: Led by Saget

Devo: Similar to the Creek message on Wednesday. Tying in the life choices as a father when it comes to holding your kids accountable without being overbearing.

MO is the same only the pax have changed at the Hole_3

  • When: 20200220
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Saget, Brokeback, Urkel, 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: Upper-40s with plenty of pollen

FNGs: None

COP:  None.

The Thang:

We ran or walked.

Mary: Stretching…

Numberama: 7

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

Pledge and COT

Announcements: P200 Volunteers

Devo: Another post from by a friend discussing a loss.  It was kind of a “political” thing where they had to lose, and the comment was made that your strength is not defined by your loss.  So often we fear trying because a loss will somehow make us look weak.  Many times in competition, like the winter olympics, events are won by 0.1 or even .01 seconds.  It’s not even that one person was better than the other…  We have to remember where our strength and identify comes from and not let a loss define us or scare us.

Moleskin: Yes… this is lazy copying the backblast, but it works…

Rock, Paper, Scissors… Laps around the parking lot

  • When: 20200212
  • QIC: Olaf
  • The PAX: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, 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: 50s

FNGs: Tebow (Welcome)

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

Grabbed blocks and split into 2 teams.  Stack of “cards” from YHC’s Pole of Pain was set in between the groups.  The cards have an exercise on one side and a number of reps on the other.   One pax from each team would walk to the stack and play rock, paper, scissors.  The winner would look at the number or exercise and decide if they wanted to complete the card OR if the other team would do it.  Whichever team didn’t get a card would have to take the next card…  SO, you could pass on the card that has 10 reps of squats, only to get the next card that has 30 curls 4 the girls.  Small numbers are not necessarily good, and large numbers aren’t always bad.

Mary: She was done

Numberama: 12

Namerama: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android, Olaf

Pledge and COT

Announcements: P200 Volunteers, Freedom Men’s Hike

Devo: One was done…

Moleskin:   Pax enjoyed playing the game as it had lots of twists and turns.  Definitely will bring it back for an encore at some point.

This was not the best idea

  • When: 20200219
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine


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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 and extremely moist

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15, LBAC (forward/backwards) OYO

The Thang:

Each Pax picked an exercise.

  • Oops – Curls 4 the Girls
  • Outhouse – Squats with the Block
  • GI Jane – Overhead Press
  • Mr. Feeny – Merkins
  • Brokeback – Tricep Extentions
  • Cornhole – Mountain Climbers
  • Wolverine – CPRs
  • YHC – Calf Raises

We went in a circle and led the exercises starting at 11 and working our way down to 1 (actually last two rounds were combined).

Mary: No Time

Numberama: 8

Namerama: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine, Olaf

Pledge and COT

Announcements: Volunteer for P200, prayers and praise for Outhouse/M

Devo: Friend had posted a quote “Effort is a reflection of the value you place on something.  If you put in the minimum, eventually you will begin to receive the minimum.”  How appropriate it was with this workout that you got to pick your exercise and IC vs On Q.

Moleskin:   Wolverine picked CPRs.  After already doing the Curls, Overhead Presses, and Tricep Extentions, they sucked really bad. He realized quickly that his decision was a bad idea…  Unless someone asks us directions to the beach…

Unplanned Fartlek and Biker Shorts

  • When: 20200211
  • QIC: Olaf
  • The PAX: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (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: Mid-60s and quite delightful

FNGs: Teddy Ruxpin (Welcome)

COP:  None.

The Thang:

Discount and Redo showed up with their bikes which is a first for the Hole.  Feeney walked with Brokeback while GI Jane and YHC took the FNG around.  Since the FNG was just getting back into running, we varied pace.  Ran for a mile, recovered for a bit (i.e. fast walking), sprinted from cul-de-sac to cul-de-sac,  Jogged for 2-3 blocks.  Mixed jogging, running and recovery for the remainder of the run between intersections/landmarks, so turned out to be a pretty good spur of the moment Fartlek.

Mary: None

Numberama: 7

Namerama: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome), Olaf

Pledge and COT

Announcements: P200 volunteers.

Devo: At the hike meeting

Moleskin: Floppy may have a stricter definition of a fatlek, but speed play was definitely done so YHC is going to count it.  Urkaf is checking off those boxes…

It’s not all fun and games!

  • When: 20200205
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 56 degrees

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Classic Dora.  We grabbed a block and paired up at the side of the church.  Pax who have posted the longest paired with Pax who first posted most recently.  Completed the following exercises as a pair alternating with running around the parking lot with a block.

100 burpees

200 merkins

300 squats with block

Mary:

40 LBC, 30 Freddie Mercury, 20 american hammer, 10 Bert Reynolds

Numberama: 8

Namerama: Used to, Brokeback, Outhouse,  Mr. Feeney, Cornhole, Mowtown, GI Jane (R), Doobie

Pledge and COT

Announcements:

Devo: Just because it is simple, doesn’t mean it is easy.  After 90 burpees, the last 10 burpees are simple, but it isn’t easy.  In the same way, exercising patience demonstrating compassion 90 times isn’t easy, but it is simple.  Don’t overcomplicate things.

Moleskin:  The goal was to give some of our new FNG’s a little less fun of a BC.  We had 3 join in the last week.  So far we had played with Brokeback’s pole, then played a little Uno with Used to.  I didn’t want them to thin F3 was all fun and games, so I wanted a nice classic Dora.  The entire Pax wasn’t disappointed.  The suck was experienced by all.  Everyone finished and even had time for some Mary.  Great job by all, but especially Doobie, Mow-Town, and Cornhole!

Missed Another Backblast

  • When: 20200117
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr Feeney, Brokeback, Outhouse, UsedTo, Uga, Thumper, Tinder


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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: Not bad

FNGs: None

COP:  SSH, Imperial Walkers, TTT

The Thang:

Pax grabbed a block and split into 3 teams.  In turn, each team would grab a weinke from the can that contained 4 exercises.  Teams would choose one of the exercises for the remaining 2 teams to do while they went to a second station to complete 10 reps of the other 3 exercises.

Mary: None

Numberama: 9

Namerama: GI Jane (R), Mr Feeney, Brokeback, Outhouse, Used To, Uga, Thumper, Tinder, Olaf

Pledge and COT

Announcements: Anniversary Party and Convergence

Devo: Spoke on allowing what COULD HAPPEN affect what COULD BE.  Can’t live in fear of something happening, (i.e. rejection, failure, etc) and we miss out on something amazing…

Moleskin:   Again, thought I did the BB but obviously I am not remembering things like I used to.