Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

We Hate You Defib and Sumo Queef Squats = SUCK!!!

  • When: 20200317
  • QIC: Defib
  • The PAX: Dorothy Mantooth, Honey Boo Boo (Respect), Stringbean, Defib


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: upper 50s, cool, pollen

FNGs: No FNGs

Disclaimer: Don’t hurt yourself, Don’t touch each other

COP:

Straight to The Thang!

The Thang:

Mosey around the Jones complex

Pick a parking space line: Lateral Hops for 2 minutes, 20 sec slow and 10 sec fast AMRAP and rinse and repeat until 2 minutes is done. Then walk it out 12 parking spaces and back.

Stride it out 12 parking spaces and stride it out back.

Karaoke the length of 12 parking spaces and Karaoke back

Backwards run 12 parking spaces and Backwards run back

Defensive slide drill! 6 Cones were set every two parking spaces. Hands up and butt down and lateral slide right until line ends (~40ft) then advance forward to the next line with a cone then lateral slide left and rinse and repeat until we lateral slides at the last line with a cone

Take another Mosey around the Jones complex.

Escalator Exercise with the unnamed squat. At Magnitude we’ve been calling them Fia Squats because we saw them doing it and when we tried it we thought they were terrible. Suggested names today were Sumo Ballerina Squats, We hate you Defib squats, Sumo Queef Squats (=SUCK!!!). It’s an IC squat down with both feet on the ground but when you come up one leg goes up and to the side, then down on two feet and then the other leg goes up and out  on the hard count in cadence. We had 6 cones, start at one rep at the first cone then increase reps by one at the next cone ie 1 rep, 2 reps, 3 reps, 4 reps, etc. we added up going up the cones and coming down the cones and finished with 11 reps at the last cone.

Take another Mosey around the Jones Complex

then Suicides or as we prefer to call them, STAYING ALIVES! Using the 6 cones.

Lateral hops right leg 10 IC
Lateral hops left leg 10 IC

Recover Recover!!!

Mary:

None today

Numberama: 4

Namerama, Pledge: Done

Announcements:

Many Races have been postponed: the P200, the Bridge Run

wash your hands, use hand sanitizer, don’t touch your face.

Prayers and BOM :

Prayers for everyone affected by COVID-19. Prayers for those out of work and without income. Prayers for everyone as they adjust to life with the recommendations on how best to deal with the situation. Prayers that people stay healthy, prayers that people get health, prayers that people make smart choices to help prevent the spread of this virus as best we can.

Unspokens

Devo:

Don’t touch your face; don’t touch anyone else’s face.

Moleskin:  

I set rules for this BC:

1. Don’t touch each other

2. Don’t share coupons

3. Don’t touch the ground with our hands

So it was a leg heavy day! Those Sumo Queef Squats (SQS’s) are a burner! I did not liking taking the stairs to get up the second floor just now 😂😅😭. Charleston has closed recreation facilities. No one was there monitoring but we still stayed off the field and track. We got a lot of work done in the parking lot and the complex has a side walk that goes around it. And the streets were mostly quiet so we could even run on the streets. It was probably a little over kill with me not wanting to touch the ground. Safety was my first merit badge and we still don’t know how long the virus can survive on surfaces. It would probably be fine. Just DON’T TOUCH YOUR FACE!!!! (DOT added DON’T TOUCH OTHER PEOPLES FACES EITHER!) It was great to see DOT, Stringbean and HBB! Great job Men!

 

Accelerator and The Jones Do Good

  • When: 20191031
  • QIC: Dorothy Mantooth (DMT)
  • The PAX: Luigi, Hard Drive, Cheetah


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: Upper 60s, clear

FNGs: nope

COP: nope

The Thang: 

Wanted to get the guys sweating early, and give us a good chance at having some mumble chatter since we don’t get to post with Cheetah that often. Got 4 big blocks and 4 bricks out of the shed and set them up in the “Wheel of Misfortune” (WoMf) formation. The WoMf is one of Cisco’s creations. Imagine the big blocks in a circle, each PAX in between each big block. Small brick on top of big blocks. IC you reach to your left with your right hand, grab the brick and move it to the block to your right, then do a merkin, that’s one. We did a one lap mosey then did the following, and kept doing laps in between the fun below:

We ended up with 2.25 miles at the end of the workout.

10 WoMf ic

10 Uneven Merkins IC (left and right)

10 Decline Merkins

10 Incline Merkins

3 dubyas

10 Merkins IC

30 Flutter Kicks IC

20 situps

30 second count wall sits

Numberama: 4

Namerama:  Cheetah, Luigi, Hard Drive, DMT

Pledge and COT

Announcements: There’s a new workout at The Jones starting at 0500, it’s called running. String Bean is leading the effort, so far him and Honey Boo Boo have made it every morning since it started. We’re going to need a good name for it soon, we’ve come up with some good options, but are open to other suggestions!  So get out of your fart sack on Tuesdays and Thursdays for a double down at The Jones!

 

 

Upcoming running events:

  • 2019-11-17 – Rescheduled 9/11 Heroes Run 5k on Daniel Island – run/ruck/walk. 2pm start time.
  • 2019-11-28 – Thanksgiving Day Drumstick Dash 5k in Summerville, 9am start time.
  • 2020-03-27 – Palmetto 200 relay starts in Columbia, ends in Mount Pleasant.
  • 2020-03-28 – Palmetto 70 relay starts in Moncks Corner, ends in Mount Pleasant.

 

Devo: Humility – Thanks Hard Drive for this! It sparked some great convo during our laps. Some good words to live by:

https://lh3.googleusercontent.com/-82xBB2lfXWw/XbrYeJM2CCI/AAAAAAAAAB8/zoZpmatQ-dYNHdyyHgAOJo-2mE7mH90jACK8BGAsYHg/s0/2019-10-31.jpg

 

 

Moleskin: We ended up being able to donate about 10 bags full of clothing to LOR this past Thursday. BIG thanks to Accelerator for wanting to team up with The Jones to donate. Here’s a pic of DMT with the Director of LOR of our donations.

 

Running Art Appreciation

  • When: 20191029
  • QIC: String Bean
  • The PAX: Dorothy Mantooth, Honey Boo Boo


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: mid 60s, kinda smoggy

FNGs: no

COP: quick stretch and mumble chatter

The Thang: 

we ran, see mapping

Numberama: 3

Namerama: 3

Pledge and COT

Announcements: There’s a new workout at The Jones starting at 0500, it’s called running. String Bean is leading the effort. We ran for 45 minutes with a poop break for DMT. So get out of your fart sack on Tuesdays and Thursdays for a double down at The Jones!

Devo:

Matthew 5:16 ESV:

In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.

NSBV ( New Stringbean Version) “ don’t be a dick!”

Moleskin: together we got about 4.5 miles in, total String Bean got over 6 because he just loves running that much. Keep Mr. Honey Boo Boo in your thoughts this weekend as he’s tackling a 100K race this weekend. We spent our miles talking about our upbringings, and how it’s important to not be a dick to other people. We all agreed it was more fun being nice, than being, a dick.

 

The Same, but Different



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: Mid-70s.  Nice and moist.

FNGs: none

COP:  A few showed up for some early miles and stretching was done OYO

The Thang:

YHC announce that we would run the figure 8 (same), but instead of the regular direction we would run it in reverse (different).  Same path, different paces, but all got 3 – 5 miles in.

Mary: nope

Numberama: 11

Namerama: TKO, Dr. Octopus, Snowden, HBB (respect), Meter Maid, Urkle (note the misspelling of my name as proof the Olaf wrote it up), Wee-Wee, Redo, Mack, Gru, Olaf

Pledge and COT

Announcements: One spot left of the Goose Creek Palmetto 200 team (but not anymore).  F3 like workout at the GC fire station Tuesday nights.  At the cost of 50 burpees you can bring your 2.0s and Wee Woo will show them the fire trucks.  Shoe drive and run for Hot Tubs brother and Hurricane Hike.  Prayers for Wee Woo’s nephew, Joe Horne and Stalker (GoRuck Selection).

Devo:

YHC told a story of girl helping her mom with a meal and asking her mom why she cut the end off the roast.  The mom said she didn’t know and said that this is what her mom always did.  The girl asks her grandmother and gets the same response.  When she asks her great-grandmother, she replies that they use to cut the end off because their pot was too small and the full roast would not fit in the pot.

Many times we do things the same way over and over because its habit or the way someone else did it.  YHC asked Urkle on the way in why we run the loop/8s the way that we do and was given a similar response.  With running it in reverse the Pax got a different running experience with inclines and declines being in different places, and actually had to think about which way to turn.

Romans 12:2 (Message) – Don’t be so well adjusted to your culture that you fit into it without even thinking.  Instead fix your attention on God.

Not just with not doing the things that the world is doing, but verse 1 says that this applies to our everyday normal lives.  Fixing our eyes on God and allowing him into our “same” by letting Him lead and direct us somewhere “different”.

Moleskin:   A lot of mumble chatter about who could fill the Palmetto 200 spot, and who should have filled the spot but HC’d for another team.  So the one who shall not be named is dead to us (or to Snowden anyways).  Just kidding Sofia, you can come back.  YHC dismissed with 5 minutes to spare but was reminded that he completely missed the pledge. Pledge was completed at the end… ‘Merica

Urkel: Yet another successful Co-Q from another one of our (somewhat) newbs that continue to step up. We’ve had a good run at the Creek/Den/Ditch recently and lots of these guys are taking charge. Olaf eased into it (possibly prompted by the new AO Q) at The Creek. But tomorrow will jump in at The Den. Come on out and see what he’s got in store for us.

The Sorta Hateful Six at the Creek

  • When: 20180912
  • QIC: Snowden
  • The PAX: Pretzel, TKO, Honey Boo Boo, Wee Woo, Olaf, Snowden


by Leave a Comment

Preamble:  The Creek is Goose Creek’s running AO.  We meet at 0500 on Mondays and Wednesdays.

This morning I was stepping in to cover for Redo who I think in hindsight will have made the right decision to evacuate for the hurricane currently headed toward the coast of North or South Carolina.  Normally when redo q’s there’s a good chance we’ll do the Hateful 8.  In his honor I threatened the PAX with the hateful 8 at muster time.  Then we all shared a good laugh and went for a run.  No Hateful 8 without Redo.  I can’t take that pleasure away from my brother.

FNG’s: None, Disclaimer given anyway.

Weather: None.  It was a total vacuum.   Simply nothingness.

 

The Thang:  Ask the PAX if anyone wants to run fast?  No one says yes.   Tell them that we should just run together, at a nice pace that everyone can hold.   Like a pack of mild dogs.  So that’s what we did.

Announcements:  P200, GC Fire Department Workout, HotTub running and collecting shoes, Hurricane Hike.

Pledge/Prayer/Devo. Completed.   You had to be there.

The Hateful 8 at the Creek

  • When: 20180711
  • QIC: Redo
  • The PAX: Mack, Snowden, Gru, Urkel, Honey Boo Boo, Redo, Goober, Training Wheels, TKO


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: Hot and Humid
FNGs: None

Disclaimer: Given

The Thang:

Run the loop one time around and past the bldg stop and do 8 burpees, continue around and at the straightaway, sprint back to the loop. rinse and repeat until time is called. Runners love burpees

Most got 4 rounds, some got 4+

Numberama, namerama, pledge, prayer requests, prayer

Announcements:  Goose Creek P200 team interest, Goose Creek High School clean laundry Ruck in the future

Devo: 

YHC talked about F3 Qsource and how important it is to read everyday. YHC talked about importance of having God in our lives and read a little nugget from F3 Qsource:

Little Trials without God will break you. Big trials with God will make you. May you always find strength in God’s love and faithfulness.

YHC knows what it’s like to be broken from trials without God. YHC also now knows how some big trials with God has made him. YHC talked about how future of wife in Coast Guard hangs in the balance, and the results will be found out next week. This may be one of those big trials with God that makes YHC better.

The Creek Monthly Progression Test – April edition

  • When: 20180430
  • QIC: Peg
  • The PAX: Wee Woo, Mack, Snowden, FNG - Marcia, Marcia, Marcia, Urkel, Flamingo, Honey Boo Boo, Snyder, TKO


by Leave a Comment

Preamble:  the Creek is Goose Creek’s running AO.

Conditions: Mid 40s – chilly for last day of April.

FNG’s: None

The Thang:  Run the monthly test.  Start at sub 11 min miles, the target pace drops by 1 minute per mile.  See how long you can last.

PAX all ran the test and completed anywhere from 3-5 miles.

There was no Mary

Pledge/Prayer

 

Whatever at The Creek

  • When: 20180404
  • QIC: Stalker
  • The PAX: Snowden, Urkel, Weewoo, Honey Boo Boo, Suds, Flamingo, Chowda, Shortcake, Stringbean, Redo


by Leave a Comment

Intro: The Q was doing 1/4 mile repeats around the pond. The PAX were invited to join the Q, or to run, ruck, go fast, go slow, long, short, or whatever. Just get your miles in and be back by 0545. 11 runners and ruckers did their thing.

Warmup: Nope.

Thang: We ran/rucked.

Mary: None. This is a running AO.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: From Paul’s letter to the Romans, “When we get together, I want to encourage you in your faith, but I also want to be encouraged by yours.” Romans 1:12. Fellowship and encouragement – that’s what it’s all about. We fuel each other.

Let’s Run!

  • When: 20180402
  • QIC: Redo
  • The PAX: Honey Boo Boo, Wee Woo, Urkel, Mack, Redo


by Leave a Comment

Conditions: 50s and clear

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

FNGs: NONE

Disclaimer: Given

COP: none

The Thang:

We ran. The loop. Goose Creek scenic route. most got 4 plus miles.

Numberama, nameorama, pledge

Announcements: Cooper River Bridge Run, The Oak, The Mud Run

prayer requests, prayer for our F3 brother Boucher and his situation with his back/pain

DEVO:

YHC discussed Lent and giving up sugar and fried foods for Lent, as well as a 21 day Daniel Fast during that 40 days. YHC struggles immensely with food and making poor choices and is hoping to have this kick start better choices with both sugar and fried foods. YHC urged PAX to speak up and deal with struggles they are having whatever they may be.

1Corinthians 6:19-20 Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

 

Choose-your-route Wednesday

  • When: 20180307
  • QIC: Sophia
  • The PAX: Humpday, Wee Woo, Mack, Snowden, Flamingo, Urkel, Bones, Honey Boo Boo


by Leave a Comment

Weather:  Could always be colder.

Disclaimer: Not given as no FNG’s were in our midst.

The plan: To run some miles, therefore gaining the upper hand in the bracket of running runners (for those participating). I granted the liberty to the PAX of taking an out-and-back field trip run and others to run the coveted “8” loop around the AO; the only condition being that PAX stick together .

The Thang:  5 PAX went for a field trip run and successfully returned, eventually. 4 PAX ran the “8” loop. Special thanks to Bones for sticking with YHC during a session of C25k.

Shout out to Snowden for running to the AO, executing a field trip run, and successfully running back home. His opponent in the 1st rnd of bracket madness will have his hands full.

Pledge/Prayer/Devo:  Pleged/Prayed/Devo’d

Devo: Reflecting on the book of Joshua and how the Israelites in the had the Ark of the Covenant (God’s presence) with them and how it always went before them in battle. Having crossed into the promised land they faced many battles; they were only successful when they went into battle with the Ark of the Covenant. The battles we face daily are no different in that we will only have success if we have Christ before us and in the center of our lives.