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…
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:
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.
Preamble: The Creek is Goose Creek’s running AO. We meet at 0500 on Mondays and Wednesdays. The route varies, as does the temperature.
This morning I arrived a few minutes early to see a few of the PAX enjoying a nice conversation in the parking lot. Marsha Marsha Marsha was back which was nice. Training Wheels was getting mentally prepared for something by listening to popular rapping artist Little John. His audio produces a fair amount of bass. So I was able to get excited from a distance of over 15 meters away. One of my headlights was burnt out. We meet in the same complex as GCPD HQ. As 500am approached car after car kept pulling in. There were a plethora of pax.
FNG’s: None, Disclaimer given anyway.
Weather: Just Right.
The Thang: RUN one of three routes.
11 min + pace, run down path to central ave turn back and run pond laps till time.
10 – 11 pace, run full loop return and run pond laps till time.
<10, run a pond lap to start, run the full loop then add pond laps till time.
Find a partner, stay with your partner.
Announcements: Palmetto 200 registration is $1375 for a 12 man team. It’s March 22-23, 2019.
August Running Challenge: YHC invited several men to the F3 running page and encouraged them to log into the tracking sheet to track miles for the high school of their choice. Saget told me he was going to go rogue and add Berkeley. YHC chuckled.
Pledge/Prayer/Devo. Zacariah 4:19
MOLE SKEIGN! – Another solid day at the Creek. YHC is humbled by the way the GC organization has grown. Its these men holding each other accountable, plain and simple. After the completion of the run it was great to hear so many of the runners talk about their improvements and accomplishments over the last few weeks and today in particular. Some of the things I heard: Training Wheels ran a sub 7 mile, Stalker knocked out a solid 7:42 avg pace for the run, Goober ran his best avg pace yet.
FNG’s: Welcome Knobby (Joe Coker)
Weather: 75 degrees and humid
The Thang: PAX were instructed to grab a block and mosey to the tennis courts for the 4 Corners.
Round 1
Corner 1 – Diamond Merkins (20) on Q.
duck walk to corner 2 while quacking
Corner 2 – The Lion King (15) on Q.
– Q demonstrated the exercise by holding block at chest level and performing a squat. On the up movement, extend the block out and over the head. Q reminded everyone of the scene in the Lion King when Simba was presented right after his birth.
walking lunges to corner 3
Corner 3 – Curls for the Girls (25) on Q
duck walk to corner 4 while quacking
Corner 4 – Hot Potato (10)
– Q instructed PAX to grab a partner. Partners faced each other and performed Big Boy sit ups with the block. When the first partner came up, he would hand off his block to the partner. Each partner had to complete 10 reps with the block.
11 Burpees for the Train
walking lunges back to corner 1
Round 2
Corner 1 – Diamond Merkins (20) on Q.
duck walk to corner 2 while quacking
Corner 2 – flutter kicks (20) in cadence with block pressed above chest
duck walk to corner 3 while quacking
Corner 3 – Curls for the Girls (30)
walking lunges to corner 4
Corner 4 – Hot Potato (20 with at least 10 with block)
Q instructed PAX to store blocks and gather around the flag.
Mary: Futureama placed 1st in his age group at the Sprint Triathalon this past Sunday. Q requested he lead PAX in Mary.
– 30 Freddie Mercury in cadence
– 20 WWI sit ups
– 6:24 Captain Thor in cadence
Announcements: Soft launch this Friday 0500 in the Freedom Church parking lot. 1425 Cypress Gardens Road. P200 – register with Snowden.
Pledge/Prayer/Devo: James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.
Moleskin: I challenged everyone to apply these verses to their everyday life. When we face trials, whether it be at home, at work, with friends, to stop and realize that the struggles we go through every day are opportunities for us to develop perseverance. As we persevere through these, we should be joyful, because in the end, we will be mature and complete, not lacking anything.
I shared my own experience with these verses when I first started F3. I was thinking I would never be able to complete the workouts and that maybe this was not the thing for me. Instead of giving up, I made the decision to continue joining the workouts and give it everything I had. I continued to get stronger and now three months later, I just completed my first Co-Q and I can’t imagine what my life would be like if F3 wasn’t a part of it
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 75 and not too bad
FNGs: NONE
COP: SSH X 20 , TTT X 16, Don khote X 15, LBAC OYO, Plank with arm raise (front, side straight up / both arms) till tired
The Thang:
Your humble YHC has been planning this work out since Tuesday, — brought a small blue tooth speaker and phone. Gru also brought a bigger speaker so we used his. ( he knew what was coming). So we grabber the beast blocks and mosey to the tennis court.
1st song- Sally
on bring sally up and bring sally down we did squats / with the block. Well most of us.
Then we did a figure 8 due to space and water over the side walk. Q did not want to get his feet wet. so around the basket ball court, then around the tennis court back to where we started.
2nd song- Rosanne
UP/Downs – sorta like a burpee but no push up. we did this when he said Rosanne.
When the word red-light was said we did a full burpee / turns out there is a part of the song where there is a back ground saying Rosanne and red-light. Added extra fun.
Now we did the figure 8 mentioned above but John Qsac style with the block.
3rd song- cupid shuffle – during the duration of the song you are doing mountain climbers
when the song says get down start doing merkins until he stops OYO, then when he says to the right lift right arm, when he says to the left lift left arm. and rinse and repeat through out song keep up with the mountain climbers.
then we jogged the figure 8 futurama and Saggett raced.
4th song – tub thumping
during this song when he says you get knocked down you do burpees ,
then we did john Qsac figure 8.
Q still had time and the group got smaller cause training wheels, gru, glow stick, and goober left to go to Q school so those men missed last two songs but I know they got a beat down at the Faultline.
but we did two more songs repeated cupid shuffle and sally .
Mary:
Always time for Mary.
Flying sit-up- 20 lay on back, knees raised and arms spread. like a squat jack but you are laying down.
temper tantrum- 15 lay flat on stomach, raise one leg at a time as high as you can with legs straight.
WW1 Sit-up modified- x 15 lay flat sit straight up arms over head. when you come up to sit up do not touch toes just reach for the sky and straighten you upper body and sit straight up.
Sprinters- 10 lay on back legs straight / arms straight up elbows bent. come to a sit up touching you elbow of right arm to left knee. 2 count
American hammer W/ big boy sit up. do American hammer in 4 count, then stop and do 1 big boy situp we did 4 sets.
Burt Reynolds x 15 each side
Heals to heaven- lay down keep legs straight in the air, lift you hips off the ground. x 10
Numberama: 10
Pledge and COT done and done
Announcements: P200 sign up, Redo, futurama and others are doing a triathlon next week. Fire house work out, not F3 but you can show up and work out in goose creek for free. ruck event with national guard 35# weight, kids and family welcome. pay for event and go to concert for 10 bucks.
Devo: Talked about trusting in god , he is going to not prevent struggles or say you will not be temped if you believe in him, but what de does promise is that he’s got your back and will give you the strength to over come any thing that comes your way. God does not make choices for us, he gave us free will. We have to make the hard decisions but here is what he does (I think) he guides to that decision, he puts the people in your life that you are going to vent to, or tell you problems too, and through that you will come up with your own thoughts and decisions. If it is where he wants you to go he will guide you to the right people to talk too, so you can make the right decision. Trust in him always that you will guide you even through the harder things and you will come out glorious.
Moleskin: you might of noticed that all of the Mary was upper abdominal work outs. there is a reason, after the rabbit challenge and me putting off a lot till the end, then continuing to get beat down I have hurt my abs. I am going to take a week off, its gonna suck don’t want to and considered not listening to the doc. But I think to help me grow I need to let my self rest and heal properly. So I am sad but it is needed. My lower abs are so tore up that I thought I had a hernia , need to rest so I am not down and out for a long time.
Fitness. Fellowship. Faith.