The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
Having Grit at The Creek
- When: 20200810
- QIC: Wee Woo
- The PAX: Discount, Sophia, Doctor Octopus, Inspector Gadget
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
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.
Conditions: Mid 60’s and foggy
FNGs: None
The Thang: The big loop.
Numberama: 10
Announcements:
Devo: YHC was reading through some quotes recently and came across one that reminded me of getting back into running. Sometimes we want to be as fast or faster than everyone else and often times that can lead to disappointment and discouragement. YHC found a quote by Confucius and he said “It does not matter how slowly you go as long as you do not stop.” YHC reflected on this and realized it’s not how fast we are or how quickly we can get through a challenge, it’s important that we keep pushing and do not stop.
Moleskin: doctor octopus is having a birthday fun/beer run Nov 10 @ 11 AM
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:
Run the 1/2 mile track 30 seconds faster each lap for 8 laps. It was accomplished by redo and mcgruff. Fanta ran faster than anyone…on the loop. Glowstick was a lone wolf and mcgruff and I never caught him. Doc OC did his thing. Reported 9+ miles in 1:20 something…solid work
Numberama nameorama announcements prayer requests prayer
Devo: don’t be an asshole today
Intro: Runners choice.
Conditions: 66
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:
no warmup
The Thang:
Runners had the choice to run off campus, run the figure eight, or just run around the pond.
6 Minutes of Mary:
none
Numberama:
12
Namearama:
Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar
Announcements:
Share the load, possible p-200 openings,
Pledge of Allegiance: done with pride
BOM: (Prayer)
One Bar
Devo:
One Bar
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: noice
FNGs: None- disclaimer given
COP: TTTx15, Don Quixote x15
The Thang:
We played ultimate frisbee for an hour and YHC’s team had an extra man the whole time and may or may not have benefitted from said extra man. Fun was had by all.
FYI: Goober has difficulty slowing himself down once he gets going and beanie baby’s catches are few and far between, despite the gloves.
numberama, namarama, announcements, pledge, prayer requests, prayer
DEVO: YHC did not give Devo as Table 32 needed to happen. Too much time spent on announcements this morning. Not the standard.
Intro: Doctor Octopus signed YHC up for this Q last Thursday night. We decided if YHC took The Creek, Doc Oc would Q the Ditch this week. Solid trade. YHC enjoys running the figure 8’s but wanted to put a little twist into the run…
Conditions: hot humid, no precipitation
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:
none
go run…
The Thang:
after you run a mile each time (1 lap of the entire figure 8), turn around and run the other way (run the figure 8 in reverse). Should have time to run the figure 8 four times (twice in reverse) if you run a 10 minute pace (40-45 minutes). 45 minute run. YHC ran 4.01 miles in 45 minutes, 2 regular figure 8s and 2 reverse figure 8s today.
6 Minutes of Mary:
none
Numberama:
8
Namearama:
Bedpan, Olaf, Redo, Pikachu, Fanta, Wee Woo, Beanie Baby, Doctor Octopus
Announcements:
Redo, Discount and Doctor Octopus did a triathlon this Saturday in Savannah. Redo is trying to put together donations for Goose Creek High that might be a ruck which will be cool. The Casey Community Center at The Ditch is being remodeled…might need to move the blocks. There will more than likely be another Liquefaction this Thursday evening at Sapphires. A Sprint Triathlon is going on in late July.
Pledge of Allegiance: did this
BOM: (Prayer)
Led by Bedpan
Devo:
none
Moleskin:
Quality run this morning. Doc Oc said he forgot to turn around one time because he got carried away talking with Fanta and Wee Woo. YHC enjoyed his morning run, got to see what the Creek looks like running in the opposite direction lol. The geese were just as creepy as always at The Creek, had two gangs of them this morning.
Intro: Today was the 4th of July Convergence hosted by the men of The Ditch. Lots of preparation was put into this to make it a success. 4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.
Conditions: mid 70s, humid, no precipitation
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:
TTT x15 IC
LBAC x10 fwd/bck IC
Merkans x50 OQ
split the PAX into 4 groups. Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel. After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1). Blocks were given to Friar Tuck’s and Urkel’s station.
The Thang:
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes
Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time. Rotate to station #3 after 15 minutes
Olaf’s station #3: a holding position and PAX number ab workout. For example: the PAX is in a circle and everyone starts in the high plank/merkan position. Whenever the first person says 1, that person goes down and holds his low plank/low merkan position. The person to his right says 2, that person goes down and holds his low plank/low merkan position. Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person. Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes
Urkel’s station #4: Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes
once the clock hit 7am Recover Recover, stow the blocks
6 Minutes of Mary:
no time
Numberama:
47
Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan
Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military. Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.
Pledge of Allegiance: did this
BOM: (Prayer)
Led by Bedpan
Devo:
none
Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome. Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb. Thank you to everyone that helped clean up afterwards. The Silencer was awarded back to the Ditch after a comical debate among the PAX lol. There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well. Great job everyone! Happy Independence Day!
Intro: This week is Beast Week in F3 Summerville/Goose Creek. Today was the running of the monthly fitness test at The Ditch known as The Swampfox. There was a double down opportunity so we had to start quick and finish a little early for those that wanted to Double Down to the Jones.
Conditions: low to mid 70s, no precipitation, humid
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:
grab a block, head over to the walking/running path
TTT x15 IC
The Thang:
The Ditch’s Swampfox Fit Test
20 Burpees OYO, 20 V-Ups OYO, 20 Squats w/block OYO, run to the White Posts then run back (this is 1 round). Rinse Repeat. If you complete 5 rounds of this you will have completed 100 reps of every exercise and ran 2 miles. Running to the white posts and back is roughly 0.4 miles.
stow blocks
6 Minutes of Mary:
no time
Numberama:
11
Namearama:
Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy
Announcements:
July 4th Convergence 0600 at the Ditch. Tonight was some 2nd F at Hero’s on Red Bank Road. Doctor Octopus is having a July 4th afternoon party.
Pledge of Allegiance: did this
BOM: (Prayer)
Led by Bedpan
Devo: none
Moleskin:
Did the Swampfox from 5:03 to 5:37am to give some time for those that wanted to double down (including myself). It was just as generously terrible as last time. Great push guys!
Intro: YHC signed up for this Q at the beginning of the month. YHC has been trying to get back into running because its been over a year since I have consistently ran. 4 of the last 5 days YHC has ran over 3.5 miles each time. He wants to make this a good routine. It was time for some good ole figure 8s @ The Creek.
Conditions: Humid, low 70s, dark, no precipitation
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:
TTT x15 IC (Creek regulars were not used to this lol)
The Thang:
Run for 45 minutes on site in a figure 8. 1 figure 8 is roughly 1 mile. Lots of ducks around the duck pond as always.
6 Minutes of Mary:
no time
Numberama:
8
Namearama:
McFly, Urkel, Discount, Doctor Octopus, Sofia, Inspector Gadget (respect), Olaf, Bedpan
Announcements:
Q school is on May 30th @ Accelerator (will start roughly 6:45-7pm), always need more Qs! June 15th is the Father’s Day convergence 0700 Doty Park. Hot Pursuit 5K is on June 15th as well in Goose Creek 9am. There is family event that afternoon after the Father’s Day convergence. July 4th convergence at The Ditch 0600. Sofia is trying to find a couple other members to form an 8 man team for Ragnar race in Rock Hill.
Pledge of Allegiance: did this
BOM: (Prayer)
Led by Bedpan
Devo:
Led by Bedpan/The PAX, discussed the importance of hydration in the summer.
Moleskin:
Good attitudes this morning at The Creek to pair it along with 45 minutes of sweat, pain and running. Great job guys, it’s always a pleasure to lead!