Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The March Running of the Burninator

  • When: 20190327
  • QIC: Redo
  • The PAX: Redo, meter maid, urkel, goober, cornfed, stringbean, sofia, weewoo, Inspector Gadget (respect), futurama


by Leave a Comment

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

Conditions: Freaking winter is back apparently

two ruckers got in some good livin prior to the run-Sofia and Stringbean.

FNGs: one-Steve Kiser 70 (respect)

Disclaimer: Given

The Thang:

PAX were given instructions on the burninator: run the 1/2 mile track and improve time by 30 seconds each time around for 45 minutes.

All started at 11 min pace and here are the results:

YHC: got down to 9:17

Ruckers (2) Sofia and Stringbean: started at 13min and finished with negative splits at 12min pace

Meter Maid and Weewoo: got down to 6:30 pace

Futurama: got down to 5:45 pace

FNG: got down to 10 min pace

Goober: got down to 9 min pace

Urkel: got down to 9:30 min pace

Cornfed: Got down to 10 min pace

Numberama, namarama, pledge, announcements, prayer requests, prayer.

Devo: YHC talked about how God puts scriptures in front of us sometimes and it is not always clear why. YHC talked about a quote and scripture the he read this morning that was made very clear after running with the FNG. The quote by an unknown author was “Be Strong. You never know who you are inspiring.” The scripture was Philippians 2:4-Let each of you look not only to his own interests, but also to the interests of others.

YHC talked about how as the last few days wind down on the job, coworkers are coming up and mentioning how inspiring it has been to them to hear about the workouts and the events YHC has done with most of you all weirdos. F3 and YHC have gotten people off the couch and into a different mindset, just by being around it. Awesome. But more importantly, YHC had to opportunity and privilege to run with the FNG and when and if you are lucky enough, YHC hopes you hear his story of inspiration. His spirit, faith and resilience is truly remarkable. Thank you Inspector Gadget for coming out and inspiring YHC on this chilly morning.

Moleskin: Mr. Kiser has had so many surgeries and body part replaced, it only seemed fitting that we name him Inspector Gadget. Remember, we are a simple folk around here!

Welcome Inspector Gadget (respect).

Dirty Dora visits The Den

  • When: 20190313
  • QIC: Olaf
  • The PAX: Saget, Flash, Mr Feeny, Brokeback, Tecmo (Welcome), Tinder, Uga, Coach K, Maybelline, Wolverine, Chowdah, Outhouse, Prayer Request, Hootie (Respect), Goober


by Leave a Comment

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

Conditions: Low 40s, chilly start but we warmed up nicely

FNGs: Tecmo – 2.0 of Brokeback

COP:  Terrible T’s (IC) x10, Hillbillies (IC) x20, TTT (IC) x10

The Thang:

Pax grabbed a block and YHC asked if everyone knew how a Dora worked.  YHC explained that they would be “entertaining” Dirty Dora and it goes like this.

  • Instead of 100, 200, 300…, Dirty Dora reps are in 50s and the exercises head to toe
    • 50 Overhead Press
    • 100 Curls 4 the Girls
    • 150 LBCs
    • 200 Flutter Kicks
    • 250 Squats with the Block
    • 300 Calf Raises
  • Unlike a regular Dora, Dirty Dora is a “Crowd Pleaser” so Pax were divided into 2 teams, Team 1 would start the Dora exercise and Team 2 would do the “other task”.
  • Dirty Dora’s “other task” is actually 4 exercises that are on weinkes that are pulled from YHCs can.  Each weinke covers: Upper Body, Legs, Core and Cardio.  The number of reps is based on the reps that the other group starts on.  (i.e. if team completing 150 LBCs, the other team is doing 15 reps of each exercise on the weinke).  Once team 2 completed, they took over the Dora exercise where Team 1 left off and Team 1 headed to the can.
  • Rinse and Repeat until Dirty Dora is satisfied

Pax came up a little short, and with a couple minutes remaining, YHC led both teams in 150 calf raises…

Mary: None needed.

Numberama: 16

Namerama: Saget, Flash, Mr Feeny, Brokeback, Tecmo (2.0) (Welcome), Tinder, Uga, Coach K, Maybelline, Wolverine, Chowdah, Outhouse, Prayer Request, Hootie (Respect), Goober, Olaf

Pledge and COT

Announcements: Look for events!  Helps with workouts if you are training for something.  Prayer Requests for Splinters M and hike brother’s son (Robert) that Drs will identify medical conditions.

Devo: YHC discussed the order of the 3 Fs.  In the Kansas City area there is now an “F3 Fitness” that is Faith, Family, Fitness.  This is complete opposite of the real F3, but as discussed in QSource, the order of fitness first is correct.  A man can not help others (Fellowship) or have a mission (Faith) without getting himself “RIGHT” first.  That getting “right” is about self-control and gaining that over physical, mental, and spiritual aspects is important before we can have an impact on those around us and with our mission and relationship with the God (aka the SkyQ).

Moleskin:   Great mubble chatter as Pax all over love YHC’s can of weinkes.  One even said that they needed to get their own can to put some weinkes in. 

P200 Training in Full Effect

  • When: 20190304
  • QIC: Redo
  • The PAX: redo, weewoo, BJB, mall cop, TKO, olaf, sophia, stringbean, goober, glowstick, urkel, cornfed, snyder, marsha marsha marsha, pinwheel, muscadine, meter maid


by Leave a Comment

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

Conditions: 66 and breezy

FNGs: noneC

The Thang:

PAX ran the famous, world reknowned Goose Creek loop backwards.

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: Preparation, intentionality, obedience-Words God needs us to put on our hearts. God is working in YHC and without these words in motion in all things, doors don’t shut and we don’t go through the open doors God has provided for us. Get after it!

I must be lost

  • When: 20190218
  • QIC: Saget
  • The PAX: Redo, Mack, Dabo, Saget, Dr Oct, McFly, WeeWoo, Goober, Olaf, Bennie Baby, McGruff, Glowstick, Stringbean, BJB,


by Leave a Comment

Intro: Unexpected BC guy showing up to Q a run. What can go wrong!

Conditions: Warm 64 degrees, windy, some rain, and a full moon.

Shortcake Special (Before the BC): Stringbean

Ruckers: Stringbean

FNGs: Melvin Frick, welcome BJB

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:
SSH x 10 IC, more mumble chatter than expected for a simple warm up. Tough crowd!

The Thang: 
YHC wanted to complete a pyramid sprint but we made it all the way up, just never back down.

4 x 200m, 3 x 400m, 2 x 800m, 1 x 1600m with approx 1 minute rest between sprints. Rounded out the the last 400m with light poles sprint/jog (Frolic and skipping with jazz hands were suggested as a modification).

6 Minutes of Mary: 
None

Numberama: 
14

Namearama:
Redo, Mack, Dabo, Saget, Dr Oct, McFly, WeeWoo, Goober, Olaf, Bennie Baby, McGruff, Glowstick, Stringbean, BJB, (welcome)

Announcements:
P200, Freedom Men’s Hike

Pledge of Allegiance:

BOM: (Prayer)
Praying for Freedom Men’s Hikers and their work schedules, praying for the P200 teams and their safety

Devo:
2 Timothy 4:6-7 For I am already being poured out like a drink offering, and the time for my departure is near. 7 I have fought the good fight, I have finished the race, I have kept the faith. 8 Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing.

Devote yourself to the service of God and continue to push yourself when life gets difficult. Surround yourself with others that will lift you up and tell you the hard truth. Find your pace in life and partner with someone for accountability. Continue to grow, because no one can just show up with no training expect to be the fastest.

Moleskin:
The second half of the pyramid should have included a second set of 800m, 400, and 200m sprints for a total of 5.5 miles. However it wasn’t a shabby 5.5k with an average 8:40 min/mile when breaks were removed from the equation. Our FNG BJB attempted to be sincere, but our minds drifted to BBQ upon the mention of his name Melvin. So welcome Big Joe Bessingers, BJB!

The Running and the Rucking

  • When: 20190211
  • QIC: redo
  • The PAX: redo, cornfed, discount, olaf, snyder, fanta, mcfly, mack, goober, urkel, weewoo, sophia


by Leave a Comment

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

Conditions: nice

FNGs: none

The Thang: some rucked and some ran.

Numberama,  namerama, pledge, announcements, prayer requests, prayer

Devo: Isaiah 40:31 but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

Moleskin: 4 weirdos showed up at 0400 for some sandbaggery.

Why do you run? What are you running from?

Ultimate Frisbee is the best!

  • When: 20190209
  • QIC: Redo
  • The PAX: olaf, pinwheel, mack, redo, tko, splinter, dabo, juliet, ramen, stringbean, mcfly, goober, beanie baby, prayer request, mr feeny, corn fed, FNG-mall cop


by Leave a Comment

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

Conditions: nice and cool

FNGs: one Ryan Wilkins

COP: SSHx20, TTTx10, merkinsx20

The Thang:

Ultimate Frisbee. Two youngest PAX were selected to pick teams and TKO did not pick Dabo to pick first. Teams were selected, PAX headed to the field.

Teams were then told by YHC that the team that scores gets to instruct the team that got scored on to perform exercise no more than 20.

Some of the exercises included: duck walk back to other side, bear crawl to other side, monkey humpers, bobby hurleys, squats, lunges, too many to name.

Muscadine showed up late for Q school and was added to a team to even things up. No one was injured, but Juliet may still be feeling that for some time! YHC was on the winning team FYI!

Mary: none

Numberama, namarama, announcements, prayer requests, prayer, pledge.

Devo: Jeremiah 29:11 For i know the plans i have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

YHC talked about personal transitions in the home and how difficult it can be at times to be patient in the waiting.

Moleskin:

Welcome FNG Mall Cop to the PAX.

Chowdah Used My Phone

  • When: 20190116
  • QIC: Chowdah
  • The PAX: Discount, Training Wheels, Goober, Pinwheel, WeeWoo, All 9s, Stringbean, Hacker, Sophia, Redo, Urkel, Doctor Octopus, Chowdah


by Leave a Comment

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

Conditions: Warm (is this January?)

FNGs: none

COP:  none

The Thang:

Some ran. Some rucked. Lots of miles were covered

Mary: none

Numberama: 13

Namerama: Discount, Training Wheels, Goober, Pinwheel, WeeWoo, All 9s, Stringbean, Hacker, Sophia, Redo, Urkel, Doctor Octopus, Chowdah

Pledge and COT

Announcements: Newest Sheepdog class is getting ready to get started, Charlie Post Jan 26, P200 registrations and van rental, possible Magma-type rucking workout coming up in Feb on Sunday mornings at 0400 – more to come

Devo: Regretfully I apparently killed the recording before Chowdah’s devo. Maybe one day he will find this backblast, remember what he talked about and fill in the devo part of this very tardy backblast.

Moleskin:   It’s always fun when Chowdah comes back to town. He had to use my phone to record it not because he wasn’t prepared but because we couldn’t find the recorder on his phone.

You’re welcome to come back out and Q the Creek anytime Chowdah. We ain’t skeered.

Life’s Challenges

  • When: 20190115
  • QIC: Saget
  • The PAX: mcfly, tko, stalker, string bean, trading wheels, goober, olaf, urkel, friar tuck, bedpan, prayer request, redo, sophia, saget


by Leave a Comment

Intro: The workout will be the devo and the devo will be the workout

Conditions: Mild

Shortcake Special (Before the BC): May have been

Ruckers: Saget, Olaf, Urkel, 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:
120 SSH demonstrating that every man can lead

The Thang:
200 burpees in teams of 5: first every man performs the exercise alone while the team runs laps together around the court, second round 2 men rotate through performing the exercise together while the others run laps together, third round 3 men rotate through performing the exercise while the rest of the team lap around the court together. Any remaining burpees to be completed were done as a whole team together. Life’s challenges are easier when in community.

300 Curls for the girls performed by the entire PAX. Each member only need to complete 55 reps to complete the total. Sometimes challenges require every man you know to help.

10 perfect Merkins counted by the PAX while they hold plank waiting for their turn (The Hot Seat). Some day you will be out front will be judged by your peers and others. Make the handwork payoff because if you cut corners when no one is watching it will show when its your turn to step up.

6 Minutes of Mary:
none

Numberama:
14

Namearama:
mcfly, tko, stalker, string bean, trading wheels, goober, olaf, urkel, friar tuck, bedpan, prayer request, redo, sophia, saget

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
Led by ….

Devo:
Led by ….

Moleskin:
Great time had by all! I relish in the mumble chatter and threats made if we have to perform any further than what we think our limits can handle mentally or physically. The Hot Seat maybe a new favorite, not to call anyone out for poor form but to push, encourage and hold accountable each member as they put forth their effort.

Goober’s Birthday Beatdown

  • When: 20190118
  • QIC: Goober
  • The PAX: Sophia, flash, Saget, Mr. Feeny, Hacker, Muscadine, Uga, training wheels, Olaf, Stringbean, Urkel, dabo, Goober


by Leave a Comment

FNG’s: None

Weather: Mid 40s

COP: SSH x20 IC, TTT x10 IC, LBAC oyo

The Thang:

PAX were instructed to  grab a block and mosey to the back parking lot and partner up.

Exercise 1 – Balls to the Wall and Fireman carries around building. YHC instructed teams that one member would perform BTW while the other performed a Fireman carry with both blocks around building. Each member performed each set once.

Exercise 2 – 4 Corners

Since YHC turned 38, each corner consisted of 38 reps.

First Corner – YHC came up with a new exercise called the “Squrl” which is squats with the block and curls for the girls combined into one. The Squrl is a 4 count movement with the squat as movements 1 and 2 and the curl as movements 3 and 4.
Second Corner – LBC (4 count)
Third Corner – Derkins
Fourth Corner – WW1 sit ups

Curls for the girls were done until each PAX completed.

After round 1 we repeated each corner but reduced the reps to 10 at corners 1 & 3 and 9 at corners 2 & 4 for a total of 38.

YHC instructed PAX to stow the blocks and circle up at the flag.

In honor of YHC’s birthday, 38 body builders were performed on Q.

Mary: No time.

Announcements: Individual stories about what F3 means to you and what it has done for you to send out to men in the community who are not a part of F3. QSource after the Ditch on Saturdays starting in February. Running with Olaf and Mr. Feeny on Thursdays @ 5:00, meet at Essentials Coffee at Foxbank. Freedom Church Men’s Hike interest meeting 2/3. Freedom Men’s Oyster Roast on 2/8 @ 6:00.

Devo: YHC shared about an event that took place on Monday of this week. Right before we set out on our run at the Creek, Olaf asked YHC to be one of the Spiritual Guides for the upcoming Freedom Men’s Hike. YHC took the time during the run to think about it, pray about it. YHC recalled something said at Church and that was our response to God should be “Yes God, now what’s the question!” YHC could not stop thinking about this during the run and before leaving the Creek, YHC informed Olaf the answer was Yes. On the drive home, Philippians 4:13 kept replaying in my mind. “I can do all things through Christ who gives me strength.” YHC realized this a verse that can be applied to everything we do!

YHC also brought up the fact that he had been praying about his current job and was looking to transfer to a new area. This is something that was going to happen, however the timing appeared that it would not happen until later in the year. Well, when YHC got into his office Monday morning, there was an email from his boss asking for a call. After talking with the boss, YHC was informed that the transfer was already in progress by special request of the CEO. YHC indicated that he believed it was all because he said Yes to what God was telling him to do.

Moleskin: A special thank you to all the brother who came out for my Birthday. It’s an honor and a privilege to call you my brothers.

Just Run…or Ruck

  • When: 20190114
  • QIC: Redo
  • The PAX: redo, urkel, olaf, sophia, glowstick, goober, stringbean, training wheels, discount, pinwheel, weewoo


by Leave a Comment

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

Conditions: 40 and windy

FNGs: NoneC

The Thang:

Run or ruck the figure 8

Numberama, namarama, announcements, pledge, prayer requests, prayer

Devo:

YHC talked about most memorable moment in F3 was the picasso convergence at the ponds where after the workout, we ran and all kneeled down and prayed in Picasso’s driveway. Powerful, powerful stuff and if you were there, you know. YHC continues to talk about how F3 is so much more than a workout, and how important prayer is for us individually and as a group.

Matthew 18:19-20 Again i say to you, if two of you agree on earth about anything they ask, it will be done for them by my father in heaven. For where two or more are gathered in my name, there i am among them.