The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 43º F
FNGs: None
COP: Stretching done before arriving
The Thang:
The Loop
Mary: None
Pledge and COT
Announcements: P200
Devo:
Don’t be the Ugly Christian. Understand that eyes are constantly watching you and do not give people a reason to stereotype Christians as hypocrites.
Moleskin: We ran
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: 45 degrees, cold
The Thang: 30, I repeat 30!, PAX showed up to The Creamer to either run, ruck, ride or just for coffee.
Moleskin: For some reason whenever it is cold out, the PAX tend to order coffee and sit outside. I have still yet to figure this one out, but that is for another day.
The return of Shortcake and DHL brought all the boys to The Creamer – sorry Cheetah! It was great to have these two guys back out after a long hiatus.
Happy 39th birthday to Bedrock’s own Benefits!
Many prayers request were spoken as well as many praise requests. T-Claps to Too Much for taking us home in the BOM.
Intro: In a challenge to step up our game, YHC introduced a modified version of BOMBS and would like to encourage others to bring their own modifications to liven up old workouts!
Conditions: Comfortable
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.
COP: SSH x 20, TTT x 15, IW x 15, Arm Circles OYO
The Thang: Dora: Blockees x 30 (Mod: Burpees), Handstand Pushups off the wall x 60 (Mod: Carolina Dry Docks), Alt Merkins from the block x 90 (Mod: Merkins), Damn Its x 120 (Mod: V ups), MAX Lunges with the block x 150 (Mod: Step back Lunges). While one performs the WOD the other Bear crawls the length of the court and jogs back to switch until completion.
6 Minutes of Mary: None
Numberama:
9
Namearama:
Prayer Request, Redo, Futurama, Nuggets, Training Wheels, Tinder, Mack, Saget, Wolverine
Announcements:
P200 Volunteers Needed!
Pledge of Allegiance:
BOM: (Prayer)
Devo:
Devo was lost in the Cloud somewhere and not found on the phone. The short of it is to be diligent in prayer for what is important in your life and be intentional.
Moleskin: Great push today and trying to modify up. Welcome to our transfer from F3 Charleston “Nuggets”
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 50s and sprinkles
FNGs: none
COP: SSHX15, TTT X 15, LBAC OYO plus should x y w ‘s (strech/warm up shoulders.
The Thang:
DORA / 21’s
YHC placed 4 cards on each bench on path at the ditch, pax picked a partner to do the Dora, which was Burt Reynolds and flutter kicks.
one partner would start 21s , lunge walk entire lengths of BB court between work outs. Other partner would run to each bench and conduct 15 reps of the card that was turned over. after the last bench YHC put 4 cards on picnic table. This was how they were to make it from picnic table back to relieve partner and continue with 21s. there were 16 exercises completed at all 4 benches, 300yrd sprint, bear crawls, backward lunge, sumo walk conducted for 300 yrd back to court. and no one finished 21s.
Mary: No time, pretty much an hour of mary.
Numberama: 8
Namerama: mc fly, bedpan, fryer tuck, string bean , juliet, splinter , hardbarugh, mack
Pledge and COT
Announcements: replace with announcements
Devo: Related Devo to table 23, community and how building it is important. How the church has failed because we make our groups or clicks and we all like each other. Really what God wants us to do is to be around people we don’t like or have things in common with to build that community. Reach out of our comfort zone and get to know people. How F3 does that, we all come with the common goal in mind either we like each other or not. You don’t have to like each other to complete or accomplish a goal.
Moleskin: Been struggling to get out in the gloom. Just been in and out for a while beacause of new baby at first , now it is just out of routine. Routine is very important for me. Just need to build that back up.
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 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
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?
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.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool (but not cold) and dry
FNGs: none
COP: Sandbaggery with Sophia if that counts as a warm-up: Sophia, Stringbean, Redo and Urkel
The Thang:
Our returning pax, McFly and Mack ran along with Doctor Octopus.
The rest rucked in preparation for the GRT coming up in Feb or the HTL in May.
Mary: replace with mary
Numberama: 8
Namerama: Doctor Octopus, Stringbean, Redo, Sophia, Discount, Mack, McFly, Urkel
Pledge and COT
Announcements: Rugged Maniac in March, Color Run to benefit Callen Lacey Children’s home in March, Fun Run April 27 on the weapons station, Ultimate Fitness Challenge Feb 23, March 5 Adventure Race, GRT Feb 16, HTL in May, Q School Feb 9th after The Ditch
Devo: Habits
Studies tell us that it takes 21 days (according to the pax) to form a habit. It takes perseverance and consistency for them to stick. When it comes to things like F3, it wasn’t hard to turn that into a habit for YHC. I just started getting up and kept doing it.
There are other habits that I wish I could came so easy. These are the spiritual disciplines: quiet time, Bible study, prayer time, etc. Those thing have proven to be a little harder habits for YHC to form. But the Bible tells us that the spiritual things are significantly more important than the physical. Those are the things that are eternal.
So this morning’s devo was more an accountability devo for YHC that hopefully challenged the other pax to find some healthy habits to form as well.
Moleskin: McFly HC’d but hadn’t made it yet when we started. We missed him and wondered what could have kept him. When we met back for the BOM, he had joined in with Mack on his run. A little run-in with a deer slowed him down but didn’t prevent him from showing up and posting.
It’s been good to see the first Burner I saw run at the Creek back out again. We’ve missed you McFly. Glad you made it out and that the run-in wasn’t any worse.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cold, 35ish.
FNGs: None
COP: SSHx15, Arm Cirlcesx15, 5 Slow Squats.
The Thang:
After warmup the PAX grabbed a coupon and shoulder carried to the basketball court.
First Exercise:
Bear Crawl/Crawl Bear Suicides with a Jump Squat at each stopping point.
Second Exercise:
Partner up for some partner 11s.
As one of the partners completed a leg of the 11s the partner would be in plank or v-sit.
11s: Curls – Slide the Block to opposite side – Blockees – Lunge Back with block.
Third Exercise:
Dora. While not performing exercise, partner ran around tennis court, stopping at corners to alternating between performing 10x Merkins and 10x Mountain Climbers.
Exercises were: 50 American Hammers
100 V-Ups
150 Flutter Kicks
Mary: No time.. unfortunately.
Numberama: 13
Namerama: Sagget, Redo, Wee Woo, Friar Tuck, All 9s, Urkel, BedPan, Mack, TKO, String Bean, Prayer Request, Sofia, Gru
Pledge and COT. Done.
Announcements: None.
Devo: YHC talked about how F3 was another family, and how the members of the pax will be missed.. Unless I can start one up in NY.
Moleskin: F3 is an amazing group and has made a major impact in my life after only about 9 months. As with everything, you get what you put into it, and this is one thing worth while to give it your all. Thank you brothers.
Fitness. Fellowship. Faith.