Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Be Consistent

  • When: 20191118
  • QIC: Goober
  • The PAX: Meter Maid, Olaf, Wee Woo, Life Alert, FANTA, Cast Away, glowstick, Goober


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Conditions: Upper 40’s

FNGs: None

The Thang: The big loop.

Numberama: 8

Announcements:
Thanksgiving day convergence
Summerville Christmas Parade: 8 December
Christmas Party: 12 December 6:00 pm @ Oakroad Brewery

Pledge, COT

Devo: YHC shared about something he heard from a sermon a couple of weeks ago where the Pastor said that consistency brings about change. This applies to all areas of our lives.
If we desire a better relationship with God, we must consistently spend time in prayer and reading the Bible and having a relationship with God. If our desire is to be better husbands and fathers,
we are consistent with spending time quality with our families. When we are consistent, change will come.

Moleskin: What would a workout be without a quote from The Rock! “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

Good ole fashion loop

  • When: 20191028
  • QIC: Goober
  • The PAX: doctor octopus, Olaf, Wee Woo, Urkel, Redo, Meter Maid, McGruff, FANTA, Tinder, Goober


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Conditions: Mid 60’s and foggy

FNGs: None

The Thang: The big loop.

Numberama: 10

Announcements:

  • Christmas events will be posted on Facebook.
  • Ruck for Hunger
  • Thanksgiving day convergence
  • Canned Goods for Impact challenge due by end of the week

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

MO is the same only the Pax have Changed

  • When: 20191003
  • QIC: Olaf
  • The PAX: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, 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: 60s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 4

Namerama: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, Urkel, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: God asks us to give of our time, talent and treasure.  It’s not about how much, but rather that we are giving up our agenda, our way.

Moleskin:   Double digits again.

Bodyglide vs. Band-aids

  • When: 20191021
  • QIC: Olaf
  • The PAX: Muscadine, Cast Away, Goober, Glowstick, Urkel, McGruff, Fanta, Wee Woo, Sofia, Mrs. Potts, Discount, Tinder


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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 50’s. Cool to start, hot at the end.

FNGs: None

COP:  We geared up

The Thang:

Most ran the big loop, couple didn’t.

Mary: Nope

Numberama: 13

Namerama: Muscadine, Cast Away, Goober, Glowstick, Urkel, McGruff, Fanta, Wee Woo, Sofia, Mrs. Potts, Discount, Tinder, Olaf

Pledge and COT

Announcements: Christmas Events will be posted on Facebook.  Tinder gathering men that want to do stretching/mobility exercises on Sunday’s at 7 am.  Will meet at Ditch location.  Prayer requests for Everett (2.0 of Muscadine’s friend) and Dovetail.

Devo: YHC had a convo with friend about making a hard decision despite of how painful it was knowing that doing it later would be even more painful.  So often we procrastinate these conversations, or decision, but doing it later may mean more pain OR we may not have another opportunity to have them.  Tomorrow isn’t guaranteed and we need to make sure that we aren’t putting things off because they are difficult, aren’t fun, or are a lot of work.

Moleskin:   Goober had nipple chaffing even after bodyglide was applied.  Discussion occurred on other alternatives.  It was also the return of Muscadine to the gloom thanks to Tinder who urged him on Sunday to come out.  Good example of brotherhood working to keep HIM engaged.

Crispy in the Hole

  • When: 20191017
  • QIC: Olaf
  • The PAX: Saget, Goober, Brokeback, Tecmo, Mr Feeny, Hacker


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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: Crisp in mid-50s

FNGs: None

COP:  We ran

The Thang:

We ran…

Mary: We ran

Numberama: 7

Namerama: Saget, Goober, Brokeback, Tecmo, Mr Feeny, Hacker, Olaf

Pledge and COT

Announcements: Be on the lookout for upcoming Christmas/Holiday events.  Pray request for Goober’s Brother-in Law’s father

Devo: YHC talked again about what God spoke to him about on the mountain in not limiting Him.  Just read James 4 where we boast in the future and what we will do but we don’t know.  It’s good to plan for the future, but are we limiting what God can do because WE set the path.

Moleskin:   Cool running this morning and Saget pushed YHC to 5 miles under 45 mins.  Excited for better running weather.

Shirts and Skins at The Creek

  • When: 20190909
  • QIC: Goober
  • The PAX: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober


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Conditions: Mid 70’s and humid

FNGs: None

COP: None, running only

The Thang: PAX were given the option of running the big loop or staying local around the pond.

Numberama: 10

Namerama: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober

Pledge and COT

Announcements: Fleet Feet run, P200 spot opening

Devo: Hebrews 12:24-25

And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another – and all the more as you see the Day approaching.

YHC reflected on an injury that kept him out for several months and how the encouragement and challenge from fellow brothers made him strive to get better so he could rejoin his brothers in the gloom. YHC challenged each PAX to reach out to fellow men we interact with every day and share what F3 has done for them and invite those men to experience the brotherhood.

Moleskin: Congrats to Redo on completing the 50 mile challenge.

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!

Total Body Beatdown!

  • When: 20190812
  • QIC: Uga
  • The PAX: The Den


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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: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

I love a good Murph workout.  There are many variations of this workout and they all suck.  Here is Uga’s version he drew up for us today:

Started with the Pax running a mile (6 laps around the church). Then got together and completed 100 LBC’s.  Then we completed 100 Merkins, then 150 Squats with block, 100 more Merkins and then finally 150 squats with blocks.

Mary:

No time for mary

Numberama: 20

Namerama: Bull, Goober, All in, Saget, Used to, Broke Back, Outhouse, Tecmo, Thumper, Alice, Fortnite, Wolverine, Cheddar Winslow, Mr. Feeney GI Jane, Marsha Marsha Marsha, Glowstick, Tinder, Uga

Pledge and COT

Announcements:

Devo: Great Devo by Uga, I just can’t remember what it was….

Moleskin:  Great Pax representing over 20 men!  The Murph was great and everyone kept together and knocked out all the reps on Q.  Everyone was feeling this workout!  The last 150 squats with block were killer!  Great Q by Uga, great work by the Pax!

Indigenous people run at the creek

  • When: 20190805
  • QIC: Redo
  • The PAX: fanta, weewoo, redo, urkel, glowstick, goober, olaf, snyder, 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: Humid

FNGs: None

The Thang:

Stay on the 1/2 mile loop. Pax were instructed at each light, the person in the back would get to the front and lead. If the person in the back could not keep up, the fast PAX would keep going on with the exercise of next light, person in the back move to the front. If the PAX caught up to less fast PAX, they would lead. YHC was hoping to end up all back together at the end, but that did not happen.

numberama, namarama, announcements, prayer requests, prayer, pledge.

DEVO: Done

The Creek

  • When: 20190807
  • QIC: One Bar
  • The PAX: Urkel, Goober, Glowstick


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Intro: 4 for miles at the Creek

Conditions: 77 and 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.

The Thang:
Runner’s choice between running off site, figure 8 or stick to the pond.

Numberama:
4

Namearama:
Urkel, Goober, Glowstick, One Bar

Announcements:
share the load this Saturday

Pledge of Allegiance: done with pride 

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
It was HUMID!