Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Playing in the Creek

  • When: 20191223
  • QIC: Olaf
  • The PAX: Wee Woo, McGruff, Dr Octopus


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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: High-50s.  Damp, very, VERY Damp

FNGs: None

COP:  Determining the less wet run…

The Thang:

Ran the “formally known as the reverse loop”.

Mary: Only running

Numberama: 4

Namerama: Wee Woo, McGruff, Dr Octopus, Olaf

Pledge and COT

Announcements: The Creek and Den closed on Wednesday for Christmas

Devo: The dedicated were at the Creek today.  And remembering what the season is all about…

Moleskin:   Temperature was fine except for the 100%, non-stop rain.  After a while, you stop avoiding the puddles and just run through them…

Launching The Hole

  • When: 20190829
  • QIC: Olaf
  • The PAX: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus


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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: 70’s.  Good running weather.

FNGs: None

COP:  None, we run

The Thang:

We poured out of the Hole’s meeting area and flooded the neighborhood.  A few false turns, but everyone made it back safely.

Mary: Men Only…

Numberama: 17

Namerama: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus, Olaf

Pledge and COT

Announcements: Convergence

Devo: YHC brought up another point from Sunday’s sermon in that God calls us Justified.  This means that we are already who God wants us to be.  He created us that way.  So often we think that we aren’t qualified for a position, even Q a workout, but with God we are enough.  When the opportunities that God lays out for us appear, we need to walk into it with boldness knowing that we have what it takes.

Moleskin:   Amazing launch of this AO and YHC couldn’t be more happy.  Chowdah even showed up late and had coffee and conversation with YHC and M3.  A great start of the day!

Because I Said So

  • When: 20190708
  • QIC: Wee Woo
  • The PAX: Olaf, Urkel, Dr Octopus, Sophia, Goober, Glow Stick, Training Wheels


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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: 75º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: None

Devo:

Compassion

We need to stop praying to God only to petition for something, but to listen and pay attention to his guidance on our lives.  As we tell our children to follow our instructions, “Because I said so”, we should do as God tells us.

 

Moleskin:   This is a running AO, so we ran.

 

 

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


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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: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

The Creek Loop

  • When: 20190603
  • QIC: Wee Woo
  • The PAX: Redo, Olaf, Urkel, Inspector Gadget (R), Dr Octopus, Fanta, Sophia


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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: 75º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Hot Pursuit 5K and Father’s Day Convergence

Devo:

Compassion

We must learn to balance between justice and mercy, as God has shown us.

 

Moleskin:   This is a running AO, so we ran.

 

 

Warm Memorial Day Run

  • When: 20190527
  • QIC: Wee Woo
  • The PAX: Urkel, Inspector Gadget (R), Dr Octopus


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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: 75º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Hot Pursuit 5K and Father’s Day Convergence

Devo:

Promises as a Father

Just as God always keeps his promises to us, we should do the same to our children. 

 

Moleskin:   It was hot and muggy, but we still ran.

 

 

Does a bear shit in the woods?

  • When: 20190303
  • QIC: City Slicker
  • The PAX: Defib, Suds, Meister, Sakrete, High Stick, Reynolds, Repo, Wreck-it Ralph, Bueller, Hot Tub, Hollywood, Floppy, Pretzel, Dr. Octopus, Wee Woo, Old Flame (R), Bubble Head (R)


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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: 59 degrees, foggy

The Thang: 18 PAX took to the mean streets of Nexton and battled the fog/pollen all while getting their desired miles. Some rucked (tied together), others ran and one rode.

Moleskin:  Plenty of memorable moments and quotes all while sitting around and drinking hot coffee.

  • “Yo Hot Tub, the center of my left knee cap hurts when my foot hits the pavement.” – Sakrete- This brought laughter from everyone who heard and a shaking of the head from Hot Tub.
  • “I don’t know if a bear shits in the woods, but an Old Flame does”. – Old Flame upon arriving back to Starbucks down a shirt due to dropping a cannoli.

Who’s Keeping Up with Who

  • When: 20190225
  • QIC: Olaf
  • The PAX: Mall Cop, Snyder, Discount, Sofia, String Bean, Dr. Octopus, Urkel, Cornfed, Pinwheel, Meter Maid


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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-40s.  A little nippy.

FNGs: None

SCS: Sofia and String Bean for a little sandbaggery

COP:  None

 The Thang:

No shenanigans, we just ran the big loop in reverse.  Ruckers (Sofia and String Bean) as well as Cornfed stayed close and ran the loop around the pond.

Mary: We only run

Numberama: 11

Namerama: Mall Cop, Meter Maid, Snyder, Discount, Pinwheel, Sofia, String Bean, Urkel, Cornfed, Dr Octopus, Olaf

Pledge and COT

Announcements: Rugged Maniac (March 16th), Discounts Garmin Challenge, and P200 Volunteers

Devo: YHC discussed his 2.0’s desire to bring her classmates leftover cookies.  YHC’s M thought that she was “buying” her friends with the cookie.  YHC was glad that it was only cookies she was leveraging her friendships with, but it made him think about the situation.  YHC likes to “host” and help people, and after talking with his 2.0, he realized that her motives weren’t really bad.  Often we try to determine motive for someone’s actions and sometimes we simply need to trust that their hearts are good.

Moleskin:  YHC and Meter Maid ran together, both stating that they were working back into their normal running pace.  When completed, YHC joked about how fast the pace was and Meter Maid said that he was just trying to keep up.  Sometimes we think we are the chaser, when really we are the chasee…

Another lovely stroll



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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Intro: 8 PAX at The Creek including YHC for another lovely stroll through downtown Goose Creek via the “big loop”.

Conditions: Perfect

Ruckers: Discount was the lone brave sole that rucked, sticking to the half mile loop around the pond.

FNGs: Just Hart joined us and was named McGruff

The Thang: Course for the day was the big loop

Numberama: 8

Namerama: PAX names

Pledge and COT

Announcements: Goruck Tough/Light this weekend, several PAX participating. P200 volunteers signing up will help raise funds for F3.

Devo: “And we know that in all things God works for the good of those who love him, who have been called according to his pupose.” Romans 8:28

Winning with Ultimate Frisbee

  • When: 20181201
  • QIC: Olaf
  • The PAX: Redo, TKO, Wee Woo, Pin Wheel, Harbaugh (R), Flash, Bubble Head (R), Bed Pan, Dr. Octopus, Prayer Request (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: 50-ish.

FNGs: Prayer Request (Welcome)

COP:  TTT (IC) x10, Sun God (OYO)

The Thang:

Pax moseyed over to the field and set up cones, divided into teams, and ultimate frisbee commenced.  Scoring was back and forth until Harbaugh pulled a hamstring while attempting a masterful catch in the end zone. Injury timeout was taken as the injury seemed serious.  After time, the injury was deemed to not require immediate medical attention and Harbaugh headed home to ice the leg.  TKO switched teams and play resumed for another 30 minutes. All had a good time and there was much mubble chatter, and even some good competitive physical contact.  Time was called and pax moseyed back to flag for COT.

Mary: Not today

Numberama: 11

Namerama: Redo, TKO, Wee Woo, Pin Wheel, Harbaugh (R), Flash, Bubble Head (R), Bed Pan, Dr. Octopus, Prayer Request (Welcome), Olaf

Pledge and COT

Announcements: Parade 12/9: gather around 1 and bring candy canes to AOs if you can’t attend, Christmas Party 12/13 at Oak Road Brewery, F3 Summerville Anniversary party in January.  Continued prayers for Malachi (Wee Woos nephew) and Harbaugh’s leg.

Devo: YHC talked about winning and recounted two times over the past couple of weeks where winning (or trying to win) had been a negative thing.  The first, someone had said something mean to make a point and the other where he had said something trying to be funny that put the person down.  YHC pointed out how as men we are competitive, which is good, but sometimes that desire to win is bad when it focuses on making us look better by bringing someone else down.  TKO pointed out that in marriage, winning is good when you are winning together.  Redo also added that in marriage there is a balance between winning and showing love and that we need to make sure that we are bringing up issues (competing) and leading when needed and not letting things build up and becoming worse later.

Moleskin:   Ultimate Frisbee has become a favorite Saturday workout of the Ditch and YHC now has all the equipment so this will hopefully continue to be a monthly event.