Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cold Creamin’

  • When: 20190127
  • QIC: Sakrete
  • The PAX: Professor Klump (R), Recount, Repo, The Colonel (R), Grasshopper, Benefits, Flanders, Pretzel, Major Dad (R), M&M (R), City Slicker, Bubblehead (R), Wreck It Ralph, Reynolds, Ramen, Bueller, Muscadine, Stringbean, Hollywood, Peg, Shrute, Suds, Floppy


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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: Cold

FNGs: Disclaimer given.  Get miles don’t die.

COP:  OYO

The Thang:

Run.  Ruck or Ride.  Or walk.  The Creamer doesnt judge

Mary: I’m not sure she was working

Numberama: 23

Namerama: Professor Klump (R), Recount, Repo, The Colonel (R), Grasshopper, Benefits, Flanders, Pretzel, Major Dad (R), M&M (R), City Slicker, Bubblehead (R),  Wreck It Ralph, Reynolds, Ramen, Bueller, Muscadine, Stringbean, Hollywood, Peg, Shrute, Suds, Floppy

Pledge and COT Loud and proud!

Announcements:

Opportunity to volunteer for P 200 and help F3 Summerville in the process.  Stay tuned for more information from Nantan

Moleskin:   YHC showed up with hopes of bicycling.  Those hopes were quickly dashed when I sat down on the bike and the back tire deflated quickly.  Placed the bike back in the back of the truck and attempted to run.  Had some pretty serious pain in my knee.  Decided to just walk.  Recount arrived with plans of biking also.  He got up to about 2 MPH and the coldness got to him.  He joined YHC on a walk.  We walked a mile.  Then we insured the coffee was hot and ready for consumption. Everyone else came to get multiple miles and did so then joined us for coffee.  It was cold outside but we accomplished things.

Insert Witty Backblast Title Here

  • When: 20181014
  • QIC: Floppy
  • The PAX: 50-50, Sakrete, Hot Tub, Snowden, Bubblehead (respect), One bar, Candy Striper, Hollywood, Waldo, Goose (respect), Pretzel, Stick em, Grits (respect), Old Flame (resepct), Shrute, City Slicker, Wee Woo, The Colonel (respect), Ma Bell, Borland, Wreck it Ralph


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The Thang:

One biked.

One rucked.

Most ran.

All creamed.

 

Moleskin: It felt so good.

Why Won’t KY Just Leave?

  • When: 20180930
  • QIC: Floppy
  • The PAX: Peg, Myrtle, Pretzel, Shrute, Sugar Mountain, Magic Mike, Cheetah, Bueller, Snowden, Glitter Pony, Wee Woo, Bubblehead (Respect), One Bar, Hollywood, Splinter, Cander Striper, Gump, Professor Klump (Respect), Defib, Muscadine, Hot Tub, Waldo, Floppy, City Slicker, Chowda, KY, Sofia


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Temp: a brisk low 70s

Humdity: Less than it’s been

Warm-up: dropping a deuce before leaving the house

The Thang: We had runners, we had a biker, we had ruckers led by Cadre C. Slicker.

Moleskin: KY is never leaving. He loves us too much. Welcome FNG Richard Ringler, now known as Mr. Burns.

Not a Surprise Run

  • When: 20180903
  • QIC: Wee Woo
  • The PAX: Meter Maid, Urkel, Mack, Olaf, Fanta, Goober, Bubble 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: Warm and Humid

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: P200 and BC at fire station on Red Bank Rd

Devo:

God’s Positioning System

Remain in me, as I also remain in you. No branch can bear fruit by itself; it must remain in the vine. Neither can you bear fruit unless you remain in me. – John 15:4

Many endurance athletes depend on GPS devices to provide feedback on how they are progressing. A GPS monitors variables such as pace, heart rate, time, elevation and distance. Athletes rely on this important data to keep them on track in meeting their athletic goals.

At times, however, the GPS does not receive a clear satellite signal due to interference, low power or obstacles that may be in the way. Sometimes on very cloudy days or when near tall buildings or mountains the signal is broken or interrupted. If a clear signal is not achieved, the GPS cannot do what it is designed to do and can prevent the athlete from achieving their goals. A clear satellite connection is needed to get the information required in order to be successful.

This principal also applies to our spiritual life. To succeed as a Christ follower we need to hear clearly from God through His Word. Interference in the form of other priorities, lack of energy, distractions or obstacles can get in the way from us hearing His voice and doing His will.

Moleskin:   The PAX completed the Loop.  The Number-o-rama and Name-o-ram can be confusing for some of the PAX.  However, Snowden did share his SSN for his number: 251-6*-****.  Anyone needing to change up the credit, let me know.  I have a number to sell.

Creaming for coffee

  • When: 20180812
  • QIC: Pretzel
  • The PAX: Bueller, No Shoes, Sugar Mountain, Stick Em, Snowden, Bubblehead, One Bar, Pretzel, Saget, Borland, The Colonel


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There are unsubstantiated rumors that one can drink Sunday coffee without first completing a run/ruck/ride at The Creamer. Clearly this is false.

0500: Start running/rucking/riding your planned distance.

0645: Pledge/COT/BOM

In-between: Do your thang.

Critters spotted:

  • Coyotes: 1
  • Dudes at Carolina Ale House talking beside their car: 2

 

No Man Left Behind. Gru’s 1st Q.

  • When: 20180728
  • QIC: Gru
  • The PAX: Minion (2.0), Snyder, Training Wheels, One Bar, Bubblehead, Harbaugh, Gru


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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 Hot, Not Cold.. Humid for sure.

FNGs: None

COP:  Arm Circles OYO, SSHx15, Al Gore x 15, TTT x10, Don Quixote x10.

The Thang:

After a Quick Warmup the PAX grabbed the beast blocks and shoulder carried to the adjacent field (approx. 100 yards). At the field YHC had set up a five stations. The PAX conducted a group Exercise as each person one at a time would complete the stations challenge. PAX completed 10 Reps of the exercise while each person completed the challenge.

Station #1: Carry two water filled 5 Gallon Jugs 40yds and Back.
Group exercise: Golem Squats with a Beast Block x60

Station #2: The Slosh Tube.. A 10′ x 4″ PVC Pipe filled with around 35lbs of water. Designed to ensure you stabilize core and keep balance. Water moves from one side of tube and the weight shifts..  PAX would carry Slosh Tube 40yds and back.
Group Exercise:  Spiderman Merkins (Knee to elbow on down position) x60.

——- 11 Burpees for the Train ——–

Station #3: Tire Sled. PAX would place their Beast Block in a tire sled and pull it the 40yds and back.
Group Exercise: Flutterkicks with Beast Block Overhead in cadence. x60

Station #4: Low Crawl w/block.  Members would low crawl under a line suspended low crawl obstacle for about 25-30yrds while dragging their beast block with them.
Group Exercise: Plank while member went through – Mountain Climbers (x60) while they returned.

Station #5: Tire Flip and Carry. Tire Flip on the way to the 40yds mark and tire carry on the way back (standing inside tire).
Group Exercise: 10 WW1 Situps, Beast Block Shoulder Press x60.

Mary: Only enough time for one exercise: The Crab Abs.. In Crab position, reach with one arm to opposite foot and then reach for the other foot with the other hand. In Cadence x10. Fun to do, more fun to watch.

Numberama: 7

Namerama: Minion (2.0), Snyder, Training Wheels, One Bar, Bubblehead, Harbaugh, Gru

Pledge and COT. No show on the flag… No pledge complete.

Announcements: Soft Launch of Foxbank AO.

Devo: Why do I F3? What makes me do this, and enjoy it..? I  explain with the workouts we did.
The 5 Gallon Jugs – Heaviness. The weight on on shoulders from a burden or issue I may be dealing with.
F3 Brothers are there for you, and willing to extend assistance anytime for each other.
In life, you need to be able to ask for help if you need it, don;t try to take on the weight by yourself.
Slosh Tube – Balance. F3 allows me to balance my love for fitness without sacrificing my social life. In our lives, you need to balance many things. Family,  Finances, Fitness, Fellowship, Faith, and many other Fs.. F3 is a crucial part of that process for me.
The Tire Sled – Sometimes we carry  baggage we pull it behind us. In this case we noticed because it was extremely heavy, but sometimes we don’t and it doesn’t only affect us, but the people around us. 
The Low Crawl – Why with the Beast Block? This one is an important part of F3. Same reason as leaving the Beast Block in the the Tire Sled.. NEVER LEAVE A MAN BEHIND. I love this part of F3. Another example of how we are always there for each other.
Tire Carry – The tire around us as we carry it represents the PAX. We Surround ourselves with others that don’t feed the SadClown Syndrome. We encourage each other and push each other to overcome any obstacle.

Moleskin:   It was YHCs first Official Q and I wanted to start off with something good. It was a bit different than the average workout, but it was a fun Saturday with a lot of mumble chatter.. Although Q took a bit of time to set up the workout before the PAX arrived, it was well worth it and the PAX enjoyed it. NO MAN LEFT BEHIND!

Better late then never

  • When: 20180707
  • QIC: Mack Gru ( V QIC)
  • The PAX: Mack, Dabo, Redo, Bubblehead, Goober, Saget, Training Wheels, Alex (FNG - Brät), Mayweather, Cosine, Drumstick, Urkel, Wee-Woo!, Gru.


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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: 72  and slightly humid but felt great!

FNGs: 1- Alex P.

COP:  SSH X 20IC , Imperial walker X 15 IC, TTT X 15 IC, Plank w/ alternating shoulder tap 10 slow merkins , 10 fast merkins, Squats with T claps x 2 rounds squat 5 IC T claps.

The Thang:

PAX were instructed to grab a block and line them up in a line on the short side of the basketball court and head to the other side of the court facing their Block. Quick x15 SSH While Q placed a “workout card” under 9 of the blocks, and a special “Daily Double” Card with one of the “workout cards”.

All PAX Went to Plank position while the first man bear-crawled to his block, and shoulder carried it back to the starting position. When he returned, the PAX would recover.

If the block had a “workout card” under it, the person bringing the block back will “Q” the workout mentioned on the card with the repetitions listed on the card. If the “Daily Double” was with the card, he would double the count.

Then, PAX would go into Al Gore (Squat) position while the next person in line would bear-crawl to his block and shoulder carry back. This was repeated with plank and squat alternating. 9 of the 14 blocks had “workout cards” under them.

Once all blocks were retrieved and workouts completed, PAX picked up their block and carried it around the tennis court, set them back up on far side of Basketball court, and started round 2. 

Workout Cards had the following exercises:
Al Gores x20 on Q (Squats)
Superman Sun Gods x10 Fwd/x10 reverse in cadence (lay in superman w/ arm circles)
Squat Jumps x15 on Q (Squat Jumps)
Burpees x15  on Q
Flutter Kicks x20 in cadence
Little Baby Crunches (LBCs) x 20 on Q
Merkins x20 on Q
Mountain Climbers x15 in Cadence
WWI Situps x15 on Q

First train came as round 2 started  x11 Burpees, Second Train had perfect timing as the daily double landed on Burpees (x30)!

Mary: no time

Numberama: 14

 

Pledge and COT  done

Announcements: Mens hike coming up in OCT, Palmeto 200 sign up (goose creek team).

Devo:

Maybe you have seen the Great Barrier Reef, stretching some 1,800 miles from New Guinea to Australia. Tour guides regularly take visitors to view the reef. On one tour, the guide was asked an interesting question. I notice that the lagoon side of the reef looks pale and lifeless, while the ocean side is vibrant and colorful, a traveler observed. Why is this? The guide gave an interesting answer. The coral around the lagoon side is in still water, with no challenge for its survival. It dies early. The coral on the ocean side is constantly being tested by wind, waves, storms, surges of power. It has to fight for survival every day of its life. As it is challenged and tested it changes and adapts. It grows healthy. It grows strong. And it reproduces. Then he added this telling note… That’s the way it is with every living organism. That’s how it is with people. Challenged and tested, we come alive! Like coral pounded by the sea, we grow. Physical demands can cause us to grow stronger. Mental and emotional stress can produce tough-mindedness and resiliency. Spiritual testing can produce strength of character and faithfulness. So, you have problems – no problem! Just tell yourself, There I grow again!

Moleskin:  

Gru was late to his first “Q”.. luckily Mack was there to support like a true F3 brother. The workouts allowed everyone to lead a workout to give everyone the chance to learn how to drive cadence. Training Wheels was great! Named FNG “Brät” as in Brätwurst as a play on his Ukrainian last name that sounds like Sausage-nick. Other names thrown around included, Sausage, Smirnoff, Vodka, Kielbasa, Ivanka, Potato, Spud.. Welcome Brät!

6 Men ofthe PAX made it to the Second F at Chic Fil A!

Tabata at the Ditch

  • When: 20180609
  • QIC: Redo
  • The PAX: Harbaugh (respect), BubbleHead (respect), Cosign, Mack, Weewoo, Gru, Snowden, Redo, Training Wheels, Snyder, One Bar


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Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: Perfect running weather

COP: SSHx20, Merkinsx20, TTTx10, Imperial Walkerx20, LBAC forward/backward OYO

The Thang:

Pax grabbed a block each out of Mack’s truck for the last time and headed to the basketball court. This morning would be tabata training and it looked something like this:

40 seconds work/20 seconds rest

12 exercises=1 round

after round is complete mosey around tennis court. rinse and repeat until time is called.

the 12 exercises:

Blockees

WWI situps

Curls for the girls (or whatever Snowden was doing)

squats

Merkins

block swings (kettlebell swings)

overhead press

flutter kicks

tricep dips on the block

mountain climbers

merkins

WWI situps

3 complete rounds were done before PAX were instructed to stow blocks in new area.

COT:

Announcements, pledge, namorama, Numberama, prayer requests, prayer

Devo:

YHC discussed suicide and how it has impacted us either personally or in the news; Most recently with the suicide of Kate Spade and Anthony Bourdain. YHC explained how dealing with it professionally has its challenges and is aware that the subject of suicide is not something people, especially men, want to talk about. Bubblehead mentioned an adolescent who attempted suicide recently before the devo in the prayer request. YHC talked about the importance of having someone to talk to about the stuff we go through as men. WE never know what is going on with someone unless they tell us. YHC deals with suicide professionally on a daily basis and attempted to discuss with PAX about finding those within F3 to talk to about the challenges of life and giving our burdens to God, as we are instructed to do.

Moleskin:

Snowden sealed the deal with the City of Goose Creek in securing a new spot to stow our blocks. YHC bought a combo lock and had the PAX stow blocks neatly in the area. YHC is extremely elated about not having to move AO and is thankful Snowden was able to make this happen for the men of the Ditch.

Moving day at the creek

  • When: 20180526
  • QIC: Mack
  • The PAX: Mack, Snowden,Wee-woo, Hardbaugh, Co-sign,Bubble Head, One bar, Gru, Snyder, Dorthy Mantooth


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  • When: 20180526
  • QIC: Mack
  • The PAX: Hardbaugh (R), Bubble Head (R), One bar, Snyder, Co-sign, Dorthy Man tooth, Gru, Snowden, Wee-woo. (10)

Intro: YHC took the Q and got there early and staged a few extra blocks on the basketball court. Goal was to stay moving with no winkie, and make them sweat out the 2Nd F from Friday.

Weather: Cut the humdity with a knife (cool) not use to having sunlight at the work out.

FNGs:  non (sad face) EHs are in progress daily

Disclaimer given by YHC

warm-up: arm circles OYO, planks with an arm raise at 30 secs, TTT x 15, SSH x 15.

The Thang:

Grab two blocks each and head to the ball court. These are supersized blocks almost 2 in 1.

First work out burpee’s x 11

carry all blocks (took two trips each time down BB court) .

Merkins x 12

increased by 1 each time (or so maybe  2 some times)

Flutter kicks X 14

trip down the court (to take block sprint back for more)

Over head press x 15

sprint /  carry blocks

American hammers x 16 or 17 depends who was counting

sprint / carry

over head presses X 18 Hard to do with bigger blocks

heard a train so had to do the 11 burpee’s

Incline merkins X 20

sprint / carry

squats with the block X 21 or 22

sprint carry

de-cline merkins x 24

sprint carry

flutter kicks with the block x 25

running short on time so finished with 10 burpees

6 mins of Mary: American hammers , LBCs , Bicylces , flutter kicks, WWI situps. and Recover .

Stowed the blocks in truck (pesky block stealers)

 

Numberama: 10

Namerama: Wee-woo,snowden,snyder, Mack, Hardbaugh (R),Bubble head(R), Dorthy Man tooth, GRU, CO-sign, 1 Bar,

Pledge, Prayer, Announcements all complete:

prayed for Malichi wee-w00s nephew who was born and having problems praying for him to heal and recover, prayed for Debbie, bubble heads wife and her recovery, and carol, hardbaughs mom and her recovery. Also a prayer to remember and protect the Military and first responders. Prayed for the safety of all this weekend.

DEVO- Talked about the last chapter of Freed to lead. Discussed the Dolphin and daffodil in all of us, How Q has this daffodil which is to mentor others through doing the right thing, and still looking for his dolphin. Other talked about looking for their dolphin. also related this to family and how when we are distracted giving our children and spouses the attention to listen to them, so be their leader and mentor. Mentor ship and doing the right thing, is important but how people view us is important. Q recently found out that he is abrasive and hard on people. good bad indifferent we need them to complete the thing we need done. Related to the guy dreed had to deal with in the book that liked gardening.

Moleskin:  Snowden and Wee-woo got 4 miles or so in before the work out. I think this slowed down wee woo, thanks snowden. Work out was called moving day, and preblast talked about needing help. Just needed help moving blocks around that’s all. We worked the whole body out today, i hope those people out there are safe this weekend.

A fine Saturday was had by all

  • When: 20180421
  • QIC: Pretzel
  • The PAX: One Bar, Thumper, Horshack, Bubblehead, Space Cowboy, Regerts, Mustard Gas


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It was late in the week when your pal Pretzel looked at the Q sheet and saw a blank space for Saturday. It had been a minute since I Qed a Saturday workout so I jumped on it, hoping to give the PAX who couldn’t take part in The Oak a worthy beatdown. At 0655 it looked like I might be solo at the AO, but then eight of F3 Summerville/Goose Creek’s finest arrived to share the morning with me.

COP

SSH x2 IC

TTT x 10 IC

Imperial Walker x 10 IC

LBACs x 10 IC

The Thang

Form up and mosey off of the AO, stopping at several points along the way for PT and to allow the group to reform. Arrive at the Concrete Beast and head to the top deck for some AMRAPs and the best view of the sunrise in all of Summerville. From there we headed down Main Street, again stopping for PT/reforming ranks at several points, before returning to the flag for Mary.

Moleskine

T-claps to Horshack for having the six for the workout.

T-claps to all for pitching in to clean up someone else’s fast food trash that they left on Main Street in front of Accent on Wine. That was a small but proud moment. Well done.