Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Telecommuting is not an option at The Hole

  • When: 20200317
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Discount, Masterload, Creeper (2.0)


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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-50s

FNGs: None

COP:  Just prepping reflective gear…

The Thang:

We Ran.

Mary: A Little Stretching

Numberama: 6

Namerama: GI Jane (R), Oops, Discount, Masterload, Creeper (2.0), Olaf

Pledge and COT

Announcements: Cancellations and unsure status of the Easter Convergence.

Devo: YHC prayed about being the men that God has called us to be during this time and he emphasised this is where we can really make a difference.  There is a difference than being prepared vs. freaking out and how it is important that we remain level headed and not allowing those that are freaking out to cause us to react negatively.

Moleskin:   YHC didn’t start his tracking until after the 1.5 (almost 2) mile mark so he ran extra to make sure that he hit the full 5 miles.  Probably lost a little extra but wanted to be beyond reproach when submitting miles for the March running challenge.

Teamwork Makes the Dream Work at The Creek

  • When: 20200304
  • QIC: Doctor Octopus/Urkel
  • The PAX: Discount, Goober, Doctor Octopus, Urkel


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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: low 60s and dry

FNGs: none

COP:  we talked before we ran to get the heart rate up

The Thang:

We ran. Goober was running a frustrating Zone 2. And Discount didn’t want to venture too far from the “facilities.” So we stayed at the Municipal Complex and ran figure 8’s.

Mary: none

Numberama: 4

Namerama: Discount, Goober, Doctor Octopus, Urkel

Pledge and COT

Announcements: still looking for a P200 runner

Devo: Sharpen the Saw – Doc shared that his 2.0’s are being taught the 7 Habits at their school. And it always reminds him that keeping his saw sharpened is a struggle. But it’s important for us to do in order to be the men/fathers/husband/leaders we are called to be. We need to find some personal time to recharge our batteries from time to time.

Moleskin:   It was quite the adventure at The Creek this morning. Both Doc Oc and Urkel noticed that the sheet was still blank. So both signed up and both pre-blasted. Urkel started the Q due to alarm issues at Casa de Octopus. And Doc caught up later when he arrived. Doc then concluded the Q by leading the BOM at the end.

Monday Edition at the Creek with Olaf

  • When: 20200224
  • QIC: Olaf
  • The PAX: Redo, Urkel, Meter Maid, Goober, Glowstick, Discount, Master Load, Beaker, Fanta


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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: 50 and pretty pleasant

FNGs: None

COP:  A little stretching

The Thang:

5 ran the big loop and 5 ran 8’s with Zone 2.

Mary: More Stretching

Numberama: 10

Namerama: Redo, Urkel, Meter Maid, Goober, Glowstick, Discount, Master Load, Beaker, Fanta, Olaf

Pledge and COT

Announcements: P200 Volunteers.  Prayer Requests for Redo (M and 2.0) and Broke Back’s broke back.

Devo: YHC has pulled a lot of inspiration from friends post on Facebook/Instagram lately.  A recent one was about waiting until it feels 100% right.  Some people wait all day for 5 pm.  Some people wait all week for the weekend, some people wait all year for the holidays, and some people wait a lifetime for happiness.  We sometimes put things off because it’s not the right time.  We may say “When it slows down” or “When my job is more stable”, or whatever, but sometimes we miss out of life because we are waiting for things to be perfect.  If it’s important, make it happen.

Moleskin:   With only a couple of chances left to complete February’s running challenge, most pax are left with some of the weird or difficult tasks.  Urkel had to get the 3 miles with negative splits.  After the 2nd mile, it was blown, but he and YHC picked up the pace and recovered to get the task completed.

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…

Squats, PRs and Trashing Cookies

  • When: 20200205
  • QIC: Olaf
  • The PAX: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar


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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 50s

FNGs: None

COP:  6 Pax at the beginning completed 25 squats

The Thang:

We ran or walked the figure 8.

Mary: 50 Squats – to complete the box for February’s running challenge

Numberama: 8

Namerama: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar, Olaf

Pledge and COT

Announcements: Men’s Hike and all of the running events

Devo: YHC was talking to Life Alert and he struggled getting 3.5 miles in since he hadn’t been posting.  In many areas of our lives it gets easy to compromise once, and then it turns into a regular situation.  From diet to exercise to what we watch, we have to understand that sometimes we “can’t handle it” and need others to push us and keep us accountable…  and not leaving cookies at Redo’s house after small group.

Moleskin: Wee Woo and Cheddar showed up late and Cheddar had to leave early so we just saw him in passing.  Wee Woo (literally) ran through the BOM with fist-bumps before finishing out another 30 minutes of running.  Also Redo had a PR first mile.  His watch had an a pace of 8-ish, but YHC had closed to a 7:40 pace.  Either way, most of the mile was sub-8 which was awesome.

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

  • When: 20200128
  • QIC: Olaf
  • The PAX: Mr. Feeny, GI Jane (R), Oops, Masterload, Brokeback, Discount, Goober, Glowstick


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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: Low-40s

FNGs: None

COP:  None.

The Thang:

We ran or walked.

Mary: Stretching…

Numberama: 9

Namerama: Mr. Feeny, GI Jane (R), Oops, Masterload, Brokeback, Discount, Goober, Glowstick

Pledge and COT

Announcements: Men’s Hike, Career “Day” at Stall HS.

Devo: One was done

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

MO is the same only the pax have changed_4

  • When: 20191205
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, Winslow (R), GI Jane (R), Urkel, Discount


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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: 40s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 7

Namerama: Mr. Feeny, Brokeback, Winslow (R), GI Jane (R), Urkel, Discount

Pledge and COT

Announcements: All of the Holiday Events

Devo: Going through an issue and told someone that I was just going to let God fight my battles.  Externally I was doing this, but internally, not so much.  As men we do handle the external well and don’t react or retaliate, but do we fully let God have things internally.

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