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

Crazy 8’s

  • When: 20191009
  • QIC: Sofia
  • The PAX: McGruff, Redo, Hacker, 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: Beautiful

Shortcake Special: Meter Maid with an early start to knock out 4 miles.

FNGs: None

The Thang: Nothing fancy, just the good ‘ol crazy 8 loops around pond and municipal center.

Numberama: 5

Namerama: McGruff, Redo, Hacker, Meter Maid, Sofia (Q)

Pledge and COT

Announcements: replace with announcements

Devo: “Don’t be a dick”

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

Monday Stroll

  • When: 20190513
  • QIC: Redo
  • The PAX: Redo, Urkel, Weewoo, tiki, inspector gadget (respect), olaf, doctor octopus, meter maid, discount


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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: moist

FNGs: None

The Thang:

Run the original loop of Goose Creek

Numberama, namerama, pledge, and announcements

Devo:

Grace. John 1:16 For from his fullness we have received, grace upon grace. Give grace to others to include yourself.

Foolish Hateful Eights and Lost Keys

  • When: 20190401
  • QIC: Wee Woo
  • The PAX: String Bean, Sophia, Urkel, Inspector Gadget (R), Meter Maid, Olaf, Redo, Cornfed, Fanta, Snyder, Discount


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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: 52º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Bridge Run

Devo:

Communication as a Father

When you ask what people think of when they here the word Father.  Depending on the relationship people have with their own father will result in a positive or negative description.  If we want to be a Father to our children as God is a Father to us, we must communicate intentionally with our children and set time aside to set the example for our family.

 

Moleskin:   The Pre-Blast indicated a plan of the “Hateful Eight”.  During the “warm up”, YHC indicated the plan to perform Burpees as part of the “Hateful Eight.”  The mumble chatter was a show that most did not realize today was April Fool’s Day as YHC would never bring Burpees to a running AO, so we ran.  The run was longer for some as a search team was assembled to look for missing car keys for Fanta, unfortunately, the search was negative and Fanta was forced to walk home.

 

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


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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: 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).

Who’s Keeping Up with Who

  • When: 20190225
  • QIC: Olaf
  • The PAX: Mall Cop, Snyder, Discount, Sofia, String Bean, Dr. Octopus, Urkel, Cornfed, Pinwheel, 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: Mid-40s.  A little nippy.

FNGs: None

SCS: Sofia and String Bean for a little sandbaggery

COP:  None

 The Thang:

No shenanigans, we just ran the big loop in reverse.  Ruckers (Sofia and String Bean) as well as Cornfed stayed close and ran the loop around the pond.

Mary: We only run

Numberama: 11

Namerama: Mall Cop, Meter Maid, Snyder, Discount, Pinwheel, Sofia, String Bean, Urkel, Cornfed, Dr Octopus, Olaf

Pledge and COT

Announcements: Rugged Maniac (March 16th), Discounts Garmin Challenge, and P200 Volunteers

Devo: YHC discussed his 2.0’s desire to bring her classmates leftover cookies.  YHC’s M thought that she was “buying” her friends with the cookie.  YHC was glad that it was only cookies she was leveraging her friendships with, but it made him think about the situation.  YHC likes to “host” and help people, and after talking with his 2.0, he realized that her motives weren’t really bad.  Often we try to determine motive for someone’s actions and sometimes we simply need to trust that their hearts are good.

Moleskin:  YHC and Meter Maid ran together, both stating that they were working back into their normal running pace.  When completed, YHC joked about how fast the pace was and Meter Maid said that he was just trying to keep up.  Sometimes we think we are the chaser, when really we are the chasee…

My penis is so small right now

  • When: 20190130
  • QIC: Olaf
  • The PAX: Flash, Mr. Feeny, Friar Tuck, Meter Maid


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Conditions: 30s, Cold and Damp

SCS: Friar Tuck and Olaf had a little 2-mile jog through the neighborhood.

FNGs: None

COP:  SSH (IC) x15, High Knees (IC) x15, Don Quixote (IC) x10, TTT (IC) x10, Jog to Block Pile

The Thang:

Pax grabbed a block and made a line in front of the flag. Workout was a love child of Usane Bolt and a Native American run. Maybe “Running Bolt”?

Pax were assigned an exercise to complete OYO.  Starting from the left moving right: Burpees, Squats, Curls 4 the Girls, and Flutter Kicks, while the Pax in the rear would run to the front of the line the long way (i.e. running around the building) carrying their block.  Once in the front of the line, he would start Burpees and all of the exercises would shift, leaving the last Pax to start his run to the front. Round was complete when all Pax had run.  Rinse and repeat for round 2.  Exercises for Rounds 3 & 4 were changed to: Shoulder Taps, Lunges, Overhead Press, and LBCs.

Mary: not needed

Numberama: 4

Namerama: Flash, Mr. Feeny, Friar Tuck, Meter Maid, Olaf

Pledge and COT

Announcements: QSource after the Ditch this Saturday.  Freedom Church Men’s Hike interest meeting 2/10 at the Den.

Devo: YHC shared about his oldest 2.0 failing a couple of school assignments by simply not completing them.  She is an A student, but when asked why the assignments were not completed, she stated that “she needed to have more of a life than doing homework all night”.  Sometimes we justify our actions because we have earned it.  We fartsack because we doubled down the day before.  We slack off at work because we worked hard for a couple of hours.  We have to be careful not to have an entitlement attitude and realize that we are called to be excellent and examples to everyone around us all the time.

Moleskin: The weather was cold and felt colder because of rain the night before.  Hands were numb from blocks and the wet ground.  Backblast title was actual words that were heard during the workout.  While very true, someone may have lost their man card…

F3 Workout Deck at the Den

  • When: 20190121
  • QIC: Redo
  • The PAX: Stringbean, sophia, meter maid, saget, flash, dabo, muscadine, redo, friar tuck, training wheels


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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: Cold

FNGs: None

COP:  20xTTT, 20xImperial Walkers, 20xsquats, 20xmerkins

The Thang:  Try to make Muscadine poop

PAX instructed to grab a block and get back to flag. YHC brought out the F3 workout deck for some good times. The deck was not in Muscadine’s favor:

25 shoulder taps IC, 25 mtn climbers IC, 20 curls for the girls on Q, 25 plank jacks IC, jail break around building, backward lunge to the curb, bear crawl back to the blocks, 19 slow, low squats on Q, 100 SSH IC, 12 bulgarian split squats on Q, 25 freddie mercuries IC, 16 alternating jumping lunges on Q, 17 lbcs IC, 13 high, slow flutter kicks IC, jail break around building, 19 high knees IC, 17 monkey humpers (at this point, muscadine refused exercise and decided to jailbreak around building so YHC made a deal if PAX completed exercise before muscadine got back, he would have to still do the monkey humpers…muscadine failed to make it back before the PAX completed their humping of the monkeys. Muscadine still owes 17 monkey humpers IC somewhere. Please remind him), 20 incline merkins on Q, 15 oblique crunches IC, 12 WWI situps on Q, 12 burpees for the train, 10 rosalitas IC. RECOVER RECOVER

stow blocks

Pledge, numberama, namarama, announcements, prayer requests, prayer

DEVO: YHC talked about preparation for life. YHC talked about personal lack of preparation that lead to failure, but having a mindset that was able to let it go and continue to push through. YHC explained to the PAX if we aren’t preparing, we will fail. Continue to get better in all areas of life and lean in on God to get us through the tough times. YHC talked about pushing through the failure is easier with other men, keep lifting each other up. PAX were encouraged to lean in on each other and God.

MOLESKIN: Muscadine’s potential bowel movement appeared to be the central focus of this particular workout. YHC mentioned several times “this deck don’t like you Muscadine”. Muscadine’s form was compromised, but his ability to keep it all in was impressive. Every PAX was team brown, but Muscadine pinched his way through each card that was pulled. Mumble chatter did not disappoint this morning with qoutes such as, “Redo, it’s not that i don’t like your workout, but i gotta poop” “ya’ll stop making me laugh, I can’t keep my core tight”, “I think that stink stained my shorts”, “i hope that’s sweat”, “that smell got in the concrete”. Awesome work men