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The Den’s First Monthly Fitness Test

  • When: 20181005
  • QIC: Gru
  • The PAX: Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru


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Intro: The Den’s first Monthly Fitness Test “King of the Corner”

Conditions: Humid 72

Shortcake Special (Before the BC): none

Ruckers: none

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, TTT x 10, Arm Circles OYO

The Thang:
“King of the Corner” The Den’s Monthly Fitness Challenge. This workout will be conducted every first Friday of the month. The WOD is conducted in this order: Squat Thrust x 20, Curls for the Girls x 20, Big Boy Sit Ups x 20, Block Swings x 20, Sprint 30 yards, Burpees x 10, Sprint back 30 yards to repeat AMRAP in approx 30 mins. One point is distributed for every repetition completed, and 5 points for each sprint.

Results:

Zacchaeus: 6
Caviar: 6
Edison: 6
Training Wheels: 5.5
Alice (Respect): 5
Ducky (2.0): 6
Flex Seal: 5
All In: 6.5 (King!)
Goober: 6
String Bean: 6
Redo: 6
Elmer Fudd: 5
Gru: 6

Mary: No time

Numberama:
13

Namearama:
Zacchaeus, Caviar, Edison, Training Wheels, Alice (Respect), Ducky (2.0), Flex Seal, All In, Goober, String Bean, Redo, Elmer Fudd, Gru

Announcements:
Ruck for Hunger 11/17 @ 0900, Turkey bowl convergence 0700 at Gahagan Park

Pledge of Allegiance/BOM/Devo: Done.

Moleskin: This was the first attempt of the “King of the Corner” Monthly fitness test at the Den. Although this has some competition between the PAX, the goal is to set a baseline for yourself one month, and then meet or beat your previous record the next month. PRs for the Win! The PAX member that reaches the most rounds for the month takes home the title as the King of the Corner.

Draft Horses at the Den

  • When: 20181017
  • QIC: Stalker
  • The PAX: Flash, Caviar, Mr. Phinney, UGA, Use To, Elmer Fudd, Chowda


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Intro: Since The Den is a new AO, and most of the men have never experienced some of YHC’s hair-brained ideas for a BC, YHC brought his chariot for the horses at The Den to drag around the neighborhood…in the dark…in the rain…attracting the attention of a Berkeley County Sheriff’s Deputy momentarily.  8 men pulled YHC’s golf cart for 45 minutes, and were better for it.

Disclaimer: No FNG’s.

Warmup: Burpee x1 (IC and slow so as to resemble a stretch), LBAC’s

Thang: Mosey to the side of the building where YHC’s golf cart was waiting. 2 men were pulling, 2 men were riding, 2 men were pushing, and 2 men were trailing. When YHC called “switch”, the PAX rotated positions clock-wise, quickly so as to keep the cart in motion. The PAX did several dry runs with the cart stationary to insure that nobody got run over.

Move out.

At the first stop, Outcast Merkins and WW1 situps.

At the second stop, Carolina drydocks and LBC’s.

At the third stop, uneven merkins and flutter kicks.

Back at the flag, we divided into 2 teams – one team would pull the cart around the AO (about 900′) for time, while the other team performed a PAX choice exercise. Team 1 (Chowda, Caviar, Mr. Phinney, Elmer Fudd) 1:42. Team 2 (Stalker, Use To, Uga, Flash) 2:09.

Mary: No time.

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 2 Timothy 1:7

Moleskin: Just as YHC was instructing the PAX to be quiet, because a bunch of dudes dragging a golf cart in a neighborhood in the dark looks very sketchy, a Berkeley County Deputy rolled up behind us. He was either satisfied that we were simply crazy enough to be working out with a golf cart, or we were slow enough that he could catch us later if a golf cart was reported stolen, because he pulled away after a few seconds. YHC had already planned on recruiting the deputy to F3 if he stopped to question us.

T-claps to Flash for his DFQ attitude. The guy would get gassed (as we all did), but he continued to rejoin the fight until the end.

17 Years Already?

  • When: 20181010
  • QIC: Redo
  • The PAX: Stalker, Caviar, Redo, 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: Moist

FNGs:  None

COP:  SSHx17 IC, TTTx17 IC, Imperial walker x17, LBACs OYO forward/backward/fast/slow

The Thang:

YHC explained workout would be four corners style workout. YHC also explained this workout would be about 17 years of marriage and PAX and YHC would go through beginning to now and give the PAX a glimpse of the evolution of 17 years worth of marriage.

PAX were instructed to mosey to opposite back corner of parking lot where there were a few coupons from YHC’s garage: tire, keg, two kettlebells, 45 lb rubber plate, ruck w/30lb, bucket of sand.

First corner represented Seattle, WA, first duty station for the M and YHC: YHC explained there would be four exercises: squats, American hammer, WWI situps, and merkins.

YHC had PAX couple up and grab a coupon in an uncomfortable way, and face away from each other and walk five steps away from each other. 17 squats

YHC had PAX sit back to back and complete 17 4 count American Hammers. It was hard

One pax did WWI situps with coupon while other did WWI situps without coupon. x17

Couples performed opposite hand slap merkins x17.

YHC explained to the PAX this first station represented the first years of YHC’s marriage, messy, not easy, and definitely not together.

Time to move to corner 2: PAX grabbed the coupons and moved to corner 2

Second corner represented Cape May, NJ second duty station: Same exercises

first couple grabbed one kettlebell each and stood across from each other and touched “just the tip” (bottom) of the bell and performed squats; the kicker was while one was going up the other was going down, and the tips had to remain touching. second couple grabbed a 45 lb plate and held it upright with a difficult grip and while one was going up the other was going down. Switch couples with coupons. x17

PAX performed American Hammers about a foot apart x17

PAX performed WWI situps x17, this time other partner carried the weight. “now you know how I felt”

PAX performed same hand hand slap merkins x17.

YHC explained this corner represented a tough time where daughter was in a cast from 1-5 and didn’t walk much and times were still rough in the marriage.

Time to move to corner 3: PAX grabbed the coupons and moved to corner 3

Third Corner Represented Petaluma, CA duty station 3: same exercises but add in some carrys to the squats

While one partner performed squats with coupon, other partner carried coupon until partner completed 17 and called partner back. swtich

American Hammers x17 were done by each couple facing each other x17

WWI situps x17 were done with both partners holding coupons

Merkins x17 were done with couples facing away, feet together.

YHC explained this corner represented the time when YHC and M found God and their lives were forever changed. This was also a time when separation was the most difficult and

Time to move to corner four; however, YHC and M left some of their “stuff” in Cali so PAX left the big coupons at corner 3.

Fourth corner represented Virginia Beach, 4th duty station: same exercises

Couples performed squats without coupons, and at the suggestion of Stalker, couples interlocked hands throughout exercise.

TRAIN: 11 burpees for the train on Q

Couples performed AHx17 back to back and passing coupon

Couple perfomed 17 WWI situps while passing coupon to each other

Couples performed 17 hand slap merkins

YHC explained marriage got easier as we began to work together instead of pulling in different directions.

Mary: No time

Numberama, namerama, pledge, announcements, prayer requests, prayer

Devo:

If it’s worth it to you, invest time, sweat and tears to keep it. Marriage is work and the benefits and results of that hard work is priceless. For YHC, 17 years was celebrated on Paddleboards, alongside the M, watching the sunset, and having dolphins cruising around within feet of us.

Moleskin: Quotes from this morning: “Now you know I how felt”, “just the tip”, on big and slow LBACs to YHC from Stalker, “is that what you were at the beginning of your marriage?” “man, y’all aint got this figured out yet?”

YHC also forgot to start off the workout by telling PAX he dated M for two weeks before getting married to her 17 years ago today.

Bombs-C and Tires

  • When: 20181008
  • QIC: Saget
  • The PAX: Saget, Redo, String Bean, Duckie, Flex Seal, Elmer Fudd, Caviar, Mr Feeny


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Intro: Perfect equal number of participants and still good numbers despite those resting up for the men’s hike.

Conditions: Humid 72

Shortcake Special (Before the BC): String Bean and Redo for a SCS ruck and trespassing through Foxbank

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, TTT x 10, Arm Circles OYO

The Thang:
PAX was numbered off and all 1s grabbed a block while 2s were responsible for a tire. The PAX was instructed to meet on the backside of the building and line up. Today we dropped bombs and flipped tires Dora style! While one member flipped tires from the sidewalk to the parking bumpers his partner began a series of exercises to include Burpees x 50, Overhead Press x 100, Merkins x 150, Big Boy Sit Ups x 200 and Squats x 250. If any group were to finish ahead of the rest they were instructed to integrate Curls for the Girls until the remaining pairs finished.

6 Minutes of Mary:
No time.

Numberama:
8

Namearama:

Saget, Redo, String Bean, Duckie, Flex Seal, Elmer Fudd, Caviar, Mr Feeny

Announcements:
Hurricane Hike in Camden this Saturday, Convergence for Thanksgiving, and the new rules for the Silencer award

Pledge of Allegiance/BOM: (Prayer)/Devo:
Prayers for those in the way of hurricane Michael, Freedom’s Haiti mission team, and Men’s Hike, and Flex Seal’s brother (kidney mass).

Moleskin:
No man is an island, though the isolated man may know himself and God he does not get to experience God and his talents without community. All the self knowledge in the world means nothing without having others to see God move in and through the lives of other men.

Fun with Blocks

  • When: 20181003
  • QIC: Saget
  • The PAX: Saget, UseTo, All In, Elmer Fudd, Flash, Uga, Caviar


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Intro: 7 PAX for a variation of what Saget thinks is “FUN”

Conditions: 68 and Cool

Shortcake Special (Before the BC): I only keep this section because its funny. LOL!

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, Two laps around the building, PT test Merkins x 2min and Big Boy Sit ups x 2min

The Thang:
Variation of Ring of Fire with the PAX and two blocks. PAX was instructed to pass the block to the right and perform a burpee once the block is handed off x 2min.

PAX made their way to the back of the building with three blocks and lined up parallel to the parking bumpers starting at the light post. Again another variation, this one similar to railroad tracks but instead of leaping over each PAX member the blocks were passed from right to left x3 and then to hustle to the end of the line to continue until all blocks were past the next light pole (50 meters). A second attempt from left to right was performed in an attempt to beat the previous time. Round one was accomplished in 1:29 with a goal to beat 1:15 the second round. The PAX lined up based on their optimism of either better or worse than the goal. Before punishment could be doled out words were said regarding anymore burpees, so the optimistic group circled the building while the realist stayed behind and performed the burpees until their return. (Second round was completed in 1:25)

Finally everyone was instructed to grab a block and head back to the front of the building to finish out the workout with 11s. Exercises were squats with the block descending and Thor’s Hammer ascending with bear crawls as the transition.

6 Minutes of Mary:
Not necessary, core was completely shredded by the WOD

Numberama:
7

Namearama:
Saget (QIC), UseTo, All In, Elmer Fudd, Flash, Uga, Caviar

Announcements:
Informed new AO of upcoming events and future Thanksgiving convergence.

Pledge of Allegiance:

BOM: (Prayer)
Prayers for safe travel: Use to, Flash and Uga’s M this weekend. Women’s and Men’s Hike this week as well as next week. Haiti mission team. Our brother Marcia x 3

Devo:
Saget

Moleskin:
God calls us to service when we think we are busiest but we should acknowledge that His work is of a higher priority. Jesus called on his disciples all while they were working and said follow me. To often we ignore God’s kingdom and focus on our own when we think we are overwhelmed. Personal note, I stepped down from service to free up my schedule to be home more often but found the atmosphere more continuous than when I was serving. Prioritize your time and talents with God in mind first and allow everything else to fall in line.

The Creek Welcomes October with Intervals

  • When: 20171002
  • QIC: Snowden
  • The PAX: Bouche, Honey Boo Boo, Humpday, TKO, Sophia, Wee Woo, Cowbell, Caviar, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  Low 60’s.  Fantastic.

No FNGs, but a new face at the Creek.  Mr Sean McSwain aka Boucher made his first post under duress at The Creek.  Amazing!

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

The Thang:  0.5 Mile Warmup.   800m repeats around the pond with 400m (1/2 lap rest intervals).  AMRAP.

Announcements:  Q School Saturday at the Ditch 0700, North Charleston Launch 10/14 at Danny Jones, The Oak 10/21 at Oakbrook YMCA

Pledge – Succesffully Spoken

BOM – Completed

Devo:  Phillipians 4:12-13.  Through faith we are equipped to handle the highs and lows of life.  Gain perspective through prayer, reflection, and the love and support of those that surround you.  His work is not always done through miracles (although sometimes it is). But when you are practiced in faith, prayer, reflection and you are intentional about fellowship with those that you love you gain perspective to move “through” the valleys of life.  Thanks for sharing your perspective Boucher.  From TKO: Paul wrote those letters to the Phillipians after enduring 7 years under extremely challenging personal experiences.  Imagine!

Mile Test Results at the Creek: PR’s-a-plenty and an FNG

  • When: 20170828
  • QIC: Snowden
  • The PAX: Recount, Dutchess, Wee Woo, Shortcake, McFly, Caviar (FNG), Honey Boo Boo, Scarecrow, Urkel, Dunkin, Cowbell, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  Low 70’s.   Much better for the mile test.

FNG:  One, Jared.  Friend of Shortcake’s.  Shortcake mentioned him coming out at yesterday’s Creamer run.  This will be a fine introduction to the Creek and F3 Summerville/Goose Creek.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

The Thang: It’s the last Monday of the Month.  Lets run the mile test!

We began by circling up around the Creek’s makeshift shovel flag.  The Shame of F3 Summerville/Goose Creek.  A lovingly, but poorly fashioned thing.  Painted in the colors of Goose Crap.  There we did a little through the tunnel, a little stretching and a little discussion of what was to come.  I was pleased to see a decent sized crowd this morning.  12 in total.  One FNG, as well as new Creek poster Scarecrow.  Scarecrow started posting a week or two ago out at the ditch.  This was his first group run.

I explained that we’d say on the course this morning.  We’d complete a one mile warmup around the pond (2 laps).  The first lap would just be a jog, then we’d do some stride sprints on the second lap.  Once warmup was done we’d muster at the starting line.  YHC sent runners off at roughly 20 second intervals to avoid trampling each other.

Not much to say about the mile.  Run it fast!  Do it as fast as you can!

Results:

McFly:  05:59
Snowden:  06:12
Caviar (FNG):  06:26
Honey Boo Boo: 06:26
Dutchess: 06:57
Recount  07:29
Cowbell  08:01
Shortcake 08:05
Urkel  08:15
Wee Woo  08:30
Dunkin  08:30
Scarecrow 09:50

Nice work by everyone here….   McFly ended up being our champion (obviously).  YHC bested last month by 12 seconds. FNG made an impressive first showing.  Honey BooBoo, I know the guy is fast.  It was curious to see what the man would unleash.  A 6:26 on tired legs apparently!  Dutchess breaking the 7 minute barrier great job!  Recount, incredible improvement here.  Not just breaking the 8 minute mark but smashing it.  Cowbell, two months has made a huge difference for this guy.  Shortcake didn’t wear his watch….  I gave him what he told me he ran (somewhere between 8:00 and 8:10).   Good job SC!  Urkel making big strides as well with the 8:15!   Weewoo, guy has been running with us about two weeks and making great improvements.  Dunkin, amazing progress from a guy who refused to run 6 months ago.  Scarecrow.  Two weeks into F3, and busting out a sub 10 minute mile.   Every single one of these guys ended up putting in 3+ miles on their feet today between warmups, the mile and the cool down.

We cooled down with another mile and a half or so around the AO.

Announcements:  Summerville AO’s converging on Saturday’s.  The Ditch is TBD but for now appears like it will continue to meet BAU on Saturdays.  The Ditch Boot camp will run it’s monthly endurance test, the Swamp Fox on Thursday.

Prayers for people in Houston, (our FNG has family there dealing with the floods).  Urkel’s son dealing with a fever.

Pledge – Successfully Spoken

BOM – Completed

Devo:  Schedule your day and your week while thinking about the man you want to be, not the things you have to get done.  Don’t neglect your responsibilities, but don’t forget to be intentional about devoting time for God, Family, reflection, and improving the areas of your life that need attention.   Pulled this little nugget from chapter 2 of my study with Drumstick at the Goose Creek 3rd F Friday group.

FNG:  Welcome Caviar!  Caviar takes care of baby fish at a hatchery!  We named him caviar because that is a job that affords him a very luxurious lifestyle which means he probably really enjoys eating caviar on toast points while acquiring his vast land holdings.  Made sense to me.  Good name.  Can’t remember who called it out, but it was somebody to my right.