The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: High-50s. Damp, very, VERY Damp
COP: Determining the less wet run…
Ran the “formally known as the reverse loop”.
Mary: Only running
Namerama: Wee Woo, McGruff, Dr Octopus, Olaf
Pledge and COT
Announcements: The Creek and Den closed on Wednesday for Christmas
Devo: The dedicated were at the Creek today. And remembering what the season is all about…
Moleskin: Temperature was fine except for the 100%, non-stop rain. After a while, you stop avoiding the puddles and just run through them…
Conditions: Mid 60’s and foggy
The Thang: The big loop.
- 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
Conditions: Upper 50’s. Cool to start, hot at the end.
COP: We geared up
Most ran the big loop, couple didn’t.
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.
Shortcake Special: Meter Maid with an early start to knock out 4 miles.
The Thang: Nothing fancy, just the good ‘ol crazy 8 loops around pond and municipal center.
Namerama: McGruff, Redo, Hacker, Meter Maid, Sofia (Q)
Pledge and COT
Announcements: replace with announcements
Devo: “Don’t be a dick”
Conditions: Mid 70’s and humid
COP: None, running only
The Thang: PAX were given the option of running the big loop or staying local around the pond.
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.
Intro: YHC loves mobile Q’s and going off campus. Wanted to bring that today along with a beatdown. Wreck It Ralph said on his Faultline preblast that The Ditch was going to sing songs and hold hands today…YHC made sure that did not happen.
Conditions: Mid 70s, no precipitation
Shortcake Special (Before the BC): Olaf, Redo
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.
TTT x10 IC
LBAC x15 IC fwd/bck
Catalina Winemixer x15 IC
Squats x10 OQ
grab a block, come back to flag
Mobile Usain Bolts: as the PAX is doing an exercise together, 1 man is completely a run or bear crawl as instructed. When he gets back, another man goes…rinse repeat until all have done the run/bear crawl
Around the Tennis Courts: completed exercises IC or OQ as someone runs around the tennis courts. Rinse Repeat until everyone ran around the tennis courts.
mosey to the church
Bear Crawls at The Church: completed exercises IC or OQ as someone bear crawls in the parking lot. Rinse Repeat until everyone bear crawled in the parking lot.
mosey to the big field
Jailbreaks at the Big Field: completed exercises IC or OQ as someone jailbreaks 50 yards & 100 yards in the big field. Rinse Repeat until everyone jail breaked.
mosey to the flag
At the Flag: no usain bolts here. Just completed Iron Crosses x20 OQ, WW1 Sit Ups w/block x20 OQ, Damnits w/block x20 OQ
6 Minutes of Mary:
American Hammer x15 IC, Bohemian Rhapsodies x15 IC, WW1 Sit ups x15 OQ, Pickle Pounders x15 IC, TTT x15 IC, Supervisors x15 IC, Hill Billies x15 IC
Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, Bee Wax, Bedpan
Tommy Henry 5K on Monday. Liquefaction/Country Club on Thursday. Carnes Crossroads workout Tuesday 6pm. Talked about recovery regarding the Hurricane.
Pledge of Allegiance: did this
Led by Bedpan
None, head to Table32
No songs, no hand holding…just a beatdown.
Disclaimer: Given loud and proud. Push yourself and don’t hurt yourself. No-one to sue
Conditions: 75 degrees. Overcast, humid
FNGs: 2 (Chernobyl and Peach Fuzz)
COP: Sakrete: 10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap
The Thang: Separate into 4 groups by numbering off 1-4
Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
10 decline merkins
10 incline merkins
10 left side merkins
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)
Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards
Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.
Sakrete- At waffle ball field. 10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC. Sprint one base. 10 hand release merkins, 10 copperhead squats IC, 10 WWI setups. Sprint two bases. 10 merkins. 10 squats. 10 Flutter kicks IC, Sprint three bases. 10 hand release merkins, 10 copperhead squats, 10 WWI situps. Home run trot around bases.
Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph
Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger
Pledge and COT oh yea loud and proud.
Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm. Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers. 50/50 gave us a update on what we could expect. Check on your brothers and neighbors.
Moleskin: Magnirock was excited to host the convergence today. Had a good showing of 45 guys. Bed Pan became the most recent recipient of the pickle pounders birthday song. Dude is 21. What were you doing on the day of your 21st birthday?? I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that. Good on you Bed Pan. Keep up the solid work. Thanks to all the men that joined us this morning and the work that was put in. We did have 2 FNGs. Jared Gilstrap now known as Peach Fuzz is our brother Peaches son. Jeffrey Facteau now known as Chernobyl.
Conditions: 70’s. Good running weather.
COP: None, we run
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…
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
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!
Run the 1/2 mile track 30 seconds faster each lap for 8 laps. It was accomplished by redo and mcgruff. Fanta ran faster than anyone…on the loop. Glowstick was a lone wolf and mcgruff and I never caught him. Doc OC did his thing. Reported 9+ miles in 1:20 something…solid work
Numberama nameorama announcements prayer requests prayer
Devo: don’t be an asshole today