Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

🥏 w/ 100 rep solo SCS by Qic

  • When: 20210904
  • QIC: Chowdah
  • The PAX: Gi Jane, dabo, outhouse, glow stick, code brown, moped, training wheels (north Georgia f3)


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Intro: was hoping for 10, got 8-still a great # for ultimate

 

Conditions: sub 70, cool, moist

 

Shortcake Special (Before the BC): being this a running BC on Saturdays with ultimate 🥏, Q did- 25 burpees , 25 tri ext w/ ruck, 25- ruck pull ups

 

FNGs: no

 

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: stretch, stretch, stretch and throw disc around

The Thang: 4 v4 ultimate with big glow aerobie disc

Played until 715, so no Mary, 😆

 

Numberama:8

 

Namearama:

Gi Jane(r), moped(r), dabo, glow stick, code brown, outhouse, training wheels (NoGa)

 

Announcements:

Speed for need, 9-11 convergence in nexton

 

Pledge of Allegiance: aye

BOM: (Prayer)Led by Qic

 

Devo: how we have to be truthful with the ones we love, particularly our spouses, if we want to have deep relationship, also with God and out brothers as well.  God first, actually!  Qic and one other brother shared specific instances where this was drawing a line in the sand and allowing our spouses to hold us accountable and vice versa

The Ditch-02/02/19

  • When: 20190202
  • QIC: Bedpan
  • The PAX: Stringbean, Prayer Request, Wee Woo, Splinter, Code Brown, Beanie Baby, Redo (ruck), Olaf (ruck)


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Intro: YHC noticed no one had picked up the Q for the Ditch for today. YHC stepped up and brought out a old weincke to lead a beatdown.

Conditions: a little chilly, no precipitation

Shortcake Special (Before the BC): Olaf and Stringbean ruck SCS

Ruckers: Olaf and Redo

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:
TTT x15 IC

Imperial Walker x10 IC

Hill Billy x10 IC

SSH x20 IC

stay at flag, no blocks needed

The Thang: 
Grab a partner. As one partner does 30 Merkans OYO the other partner is doing Flutterkicks OYO till their partner finishes 30 Merkans. Do 2 rounds of this and swap roles. (total 60 merkans each individually).

As one partner does 15 Burpees OYO the other partner is doing Box Cutters OYO till their partner finishes 15 Burpees. Do 2 rounds of this and swap roles. (total 30 Burpees each individually).

next piece of the workout was OQ together:

SSH x18 IC, LBC’s x14 IC, High Knees x20 IC, Mt. Climbers x20 IC, Burpees x10 IC, Alternating Lunges x10 IC, Jump Squats x15 OQ, Merkans x20 OQ, Iron Crosses x18 OQ.

mosey to picnic table area:

Incline Merkans x10 OQ, Dips x20 OQ, 1 minute Air Chair OQ. Incline Merkans x7 OQ, Dips x15 OQ, 1 minute Air Chair OQ. mosey back to flag. YHC was beat and felt very dizzy. Redo took over.

11’s (Merkans one side and Squats the other side) OYO.

moved into Mary.

6 Minutes of Mary: 
Flutterkicks x50 IC

Merkans x25 OQ

WW1 Sit ups x30 OQ

Alphabet Abs OQ

Plank for remaining time

recover recover

Numberama: 
9

Namearama:
Bedpan, Stringbean, Prayer Request, Wee Woo, Splinter, Code Brown, Beanie Baby, Redo (ruck), Olaf (ruck)

Announcements:
Men’s hike is approaching. P200 is approaching. Q source on Saturdays has begun after Ditch workout.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Continue to take the time to pray within your day. Really reflect on those stressors that have been bothering so that you can eventually find the answer to solve them. Also continue to drink lots of water. YHC was very dehydrated today causing him to not be able to finish his Q and ultimately made him feel dizzy enough to need to sit out for 5 minutes. Thank you Redo for helping out!

Moleskin:
Was a such a beat down that it made YHC (the Q) have to stop the workout and allow Redo to take over. YHC eventually felt better and hopped back in. Thank you again Redo for taking over. Q source was also great following the workout. Always a pleasure to lead.

The Run

  • When: 20180723
  • QIC: Redo
  • The PAX: Snowden, TKO,Urkel, Training Wheels, Gru, Glowstick, Code Brown, Boss Baby, Snyder, Goober, Redo, Olaf


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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

The Thang:

PAX ran the Goose Creek Loop in reverse. Everyone got between 3.8 and 4.5 miles this moist morning.

COT:
Numberama, namerama
Announcements:

P200 Team info/update

Update on ruck for Goose Creek High Clean Laundry Initiative (red tape)

Devo: YHC talked about importance of communication; whether at home, work, or F3. Without ensuring those around you understand the message that needs to be sent, there can be negative consequences. YHC talked about being asked to be producer at church and how communicating with each station allowed successful services from a production standpoint; it took each person understanding their role and YHC communicating expectations. AWESOME! F3 has allowed YHC to step up and lead in many areas of his life, and YHC talked to the new Qs about importance of communicating to the PAX what they need to do.

The PAX added insight to the topic and YHC was appreciative. For example, boss baby talked about all areas of communication to include body language, facial expressions, etc.

What YHC forgot to mention (the most important part of the devo) was that if the vertical communication with our heavenly father isn’t right, it will show in our horizontal relationships here on earth.

Moleskin:

YHC had a good talk with Code Brown (and forgot to ask how the heck he got that name even though YHC has a guess) after the PAX left. Code Brown lives in Cane Bay….and we know what we want in Cane Bay. Code Brown is definitely interested. Next stop… Q school!!!