Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Afternoon Grits Delight

  • When: 20180906
  • QIC: Grits (R)
  • The PAX: Motherboard (R), No Shoes


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Intro: Cheetah (YHC) had plans Thursday and was glad to have Grits step up and lead Accelerator once again. Wish I coulda been there bud. Thanks again. The workout listed below is copied from a message received by Grits.

Weather: I’m assuming hot

FNGs: None

COP:

SSH
ARM CIRCLES
TTT

Mosey long way to get blocks

PLANK – 50 sec
Flutter Kicks – x45
Triceps dips – x40
LBC – x35
Curls for the girls – 30
Merkins – x25
Mountain climbers – x20
Overhead press – x15
V ups – x10
Burpees – x5

Mosey around AO

Rinse and repeat x1

Pax choice
Grits – Block pull up x20
Motherboard – Blockees x10
No Shoes – squat / block press x 15

Store blocks

Mary:

Burt Reynolds

Numberama: 3

Namerama: Grits (R), Motherboard (R), No Shoes

Pledge Prayer announcement

Moleskin:

This is Grits second time leading the men at Accelrator. He also honored one of the great icons to perform on the big screen in the now late Burt Reynolds. Ride on Bandit, there’s a Sheriff waitin in heaven to give some sumbitch a stern talkin ta.

A Twist On A Cult Classic

  • When: 20180724
  • QIC: Defib
  • The PAX: Show Me, Easy In, No Shoes, Waldo, Swinger, Splinter, Defib


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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 something, not bad

FNGs: None

Disclaimer: Given

COP:

SSH 25 IC

Imperial walkers 10 IC

TTT 10 IC

LBAC forward 10 IC and back 10IC

The Thang:

We need to partner up! All PAX raced by doing 5 Burpees and then jailbreaking to our lightpost on the right and back (~100 yds one way). PAX lined up in order of finishing. The PAX folded in the middle and were paired that way: 1st & 6th, 2nd & 5th, 3rd & 4th. YHC was the odd man out, I stayed with the 1st & 6th team. Then each team get a brick. 

This was a reverse Dora meets catch me if you can meets the Cannoli Flame! 😱 1 PAX of each pair would do the Cannoli Flame exercises:

10 Burpees

20 LBCs (single count)

30 Merkins

40 Squats

50 Flutter kicks (2-count)

The other teammate ran laps in our parking lot (maybe ~200m around) with the brick (the brick was each team’s baton); the PAX running would continue to run laps until the teammate doing the Cannoli Flame exercises completed all the exercises and caught up with the runner and handed off the baton. The brick would get handed off and the roles would reverse. The PAX were told to keep count of the laps completed because they would subtract this number from the mystery number of reps of a mystery exercise at the end of the BC 😈. We did this Cannoli Flame Reverse Dora for 30 minutes. 

The mystery exercise was 30 Burpees! Show Me and Easy In totaled 24 laps so they only had to do 6 Burpees!

Mary:

American Hammer 20 IC

Dying Cockroach 20 IC

Box Cutters 20 IC

Numberama: 7

Namerama, Pledge: Done

Announcements:

Prayers and BOM : 

Unspokens

Devo:

Accountability. Accountability isn’t a bad word! It’s a great thing! It helps people achieve goals. So be accountable and keep your brothers accountable 👊 Be accountable to yourself, too! You owe it to yourself to be healthy and fit. If you can’t post, do this workout in your neighborhood!

Moleskin:  

Pretzel’s Cannoli Flame was the first F3 BC I ever attended  I passed out maybe 5 minutes in to it, but I can last much longer now. I do the Cannoli Flame as an accountability workout when I’m away or if I can’t make it to an F3 workout.

 

The Final KY Creamer

  • When: 20180819
  • QIC: KY
  • The PAX: What!?, Sophia, Defib, No Shoes, Myrtle, Splinter, Sprinkles, Bubble Head, Professor Klump, Waldo, Schrute, 50/50, Pretzel, Glitter Pony, Lobster


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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: 72F

FNGs: None

COP:  None

The Thang:

We got miles.  Runners, ruckers, bikers, and the like.

Mary: None

Numberama: 19

Namerama: What!?, Sophia, Defib, No Shoes, Myrtle, Splinter, Sprinkles, Bubble Head, Professor Klump, Waldo, Schrute, 50/50, Pretzel, Glitter Pony, Lobster, KY

Pledge and COT

Announcements:

Moleskin:   None.  Except that the Creamer is like herding a bunch of cats.  Just hold on and embrace it.

Black Jack Abs at Accelerator

  • When: 20180816
  • QIC: Bed Pan
  • The PAX: Thumper, Motherboard, No Shoes, Hotwire


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Intro: YHC learned about the black jack ab workout today after the fit test at the Jones.  Cisco told YHC I should do a full ab workout but do it black jack style which is similar to 11s but you do 21s.  It was time to start the Black Jack Abs at Accelerator.

Conditions: Mid to upper 80s, clear skies, 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.

COP:
Goodmornings x10 OQ

TTT x10 IC

SSH x10 IC

grab 1 block per person from shed

The THANG: 

Black Jack Abs – start by doing one ab exercise at one end of a field, run w/block to the other end of the field and do a different ab exercise at that end of the field.  Do this to where both exercises add up to the number 21 (hence black jack).  Start with 1 rep with one exercise and 20 reps for the other exercise.

Magoos w/block x1 OQ, run w/block to other end, Box Cutters w/block x20 IC…run back

Magoos w/block x2 OQ, run w/block to other end, Box Cutters w/block x19 IC…run back

Magoos w/block x3 OQ, run w/block to other end, Box Cutters w/block x18 IC…run back

Magoos w/block x4 OQ, run w/block to other end, Box Cutters w/block x17 IC…run back

Magoos w/block x5 OQ, run w/block to other end, Box Cutters w/block x16 IC…run back

Magoos w/block x6 OQ, run w/block to other end, Box Cutters w/block x15 IC…run back

follow this pattern…

Magoos w/block x17 OQ, run w/block to other end, Box Cutters w/block x4 IC…run back

Magoos w/block x18 OQ, run w/block to other end, Box Cutters w/block x3 IC…run back

Magoos w/block x19 OQ, run w/block to other end, Box Cutters w/block x2 IC…run back

Magoos w/block x20 OQ, run w/block to other end, Box Cutters w/block x1 IC…run back

(this lasted the entire time, some of us had to stop using the blocks towards the end for the magoos)

stow blocks

Merkans x20 OQ

6 Minutes of Mary: 
did enough ab workouts wouldn’t you say?

Numberama: 
5

Namearama:
Thumper (respect), Motherboard (respect) , Hotwire, No Shoes, Bed Pan

Announcements:
Hot Spot stepped down from Nan Tan.  Major Dad is the new Nan Tan and Stalker is the new Weasel Shaker.  The Goose Creek Rural Fire Department is still hosting the unofficial workout at 6pm on Tuesdays.

Pledge of Allegiance: The PAX

BOM: (Prayer)
Led by Bed Pan

Devo:
none

Moleskin:
YHC’s arms were dead from the fit test this morning at the Jones.  YHC’s legs are still dead from all the bear crawls from Tuesday…so it was time to kill YHC’s and the PAX’s abs.  It was a good push by all.  Old Flame stopped by to say hello and Cheetah dropped off the flag, thanks guys.

Some Gentle Dora Lovin’

  • When: 20180814
  • QIC: KY
  • The PAX: Yo Adrian, Prius, Splinter, Daycare, Chilly Willy, Chum, Itgonbefun, Sakrete, High Stick, Show Me, Gruber, Waldo, Easy In, No Shoes, Defib,


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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: 72F and Humid

FNGs: None, Disclaimer Given

COP:

  • Through the Tunnel – 10X IC
  • Side Saddle Hop – 20X IC

The Thang:

Grab a block and line up.  Indian run with the block to the concession stand at the baseball complex

Find a partner for Dora.  While one partner does the exercise, the other partner runs with the block to the gate and back (~100 yds there and back).  Both partners work on the reps together.  Dora exercises were:

  • 100 Merkins on the block.  One hand on the block for one press, then the other hand for one press.  Rinse and repeat
  • 200 LBCs (bonus points for LBCs with the block. No, not really)
  • 300 Squats with the block

Homer to Marge to Mr Burns (look it up in the lexicon) – 10X IC

Back to partners.  One partner does the exercise while the other holds the position.  Flap jack

  • 20 OHP/High Plank
  • 20 Curls for the Girls/Al Gore with the block

Ruck the blocks back to the flag.

Mary: No time

Numberama: 16

Namerama: Yo Adrian, Prius, Splinter, Daycare, Chilly Willy, Chum, Itgonbefun, Sakrete, High Stick, Show Me, Gruber, Waldo, Easy In, No Shoes, Defib, KY,

Pledge and COT

Announcements: 5 Guys Lunch on Thursday

Devo: None given.  Already kept the men too long

Moleskin:   The men pushed today.  They pushed hard.  There allegedly was some merlot splashed today (unconfirmed as of this writing).  Was it anything YHC did? Let YHC make this clear….NOPE! Sure, YHC wrote the winkie, but YHC didn’t do the work.  All YHC did was set some direction and get out of the way.

YHC finds this to be true in just about every leadership situation.  Whether that be with the family or work, the principle still remains the same.  Just give some leadership and get out of the way.  Maybe some guidance is needed during the task, but doing this enables decision making at the lower level (which has all kinds of benefits – development, speed to action, reduced cycle times, etc).  Try it the next time you’re in a leadership role.  Stay close, but not too close.  You’ve got to give it time and freedom to work.

Creaming for coffee

  • When: 20180812
  • QIC: Pretzel
  • The PAX: Bueller, No Shoes, Sugar Mountain, Stick Em, Snowden, Bubblehead, One Bar, Pretzel, Saget, Borland, The Colonel


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There are unsubstantiated rumors that one can drink Sunday coffee without first completing a run/ruck/ride at The Creamer. Clearly this is false.

0500: Start running/rucking/riding your planned distance.

0645: Pledge/COT/BOM

In-between: Do your thang.

Critters spotted:

  • Coyotes: 1
  • Dudes at Carolina Ale House talking beside their car: 2

 

Creek Backblast 13Aug2018

  • When: 20180813
  • QIC: Snowden
  • The PAX: Redo, Glowstick, Olaf, Bossbaby, No Shoes, Training Wheels, Goober, Urkel, Recount, Snowden, Fanta, McFly, Marsha Marsha Marsha, Banjo, Stalker, Snyder, Saget


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Preamble:  The Creek is Goose Creek’s running AO.  We meet at 0500 on Mondays and Wednesdays.  The route varies, as does the temperature.
This morning I arrived a few minutes early to see a few of the PAX enjoying a nice conversation in the parking lot. Marsha Marsha Marsha was back which was nice. Training Wheels was getting mentally prepared for something by listening to popular rapping artist Little John. His audio produces a fair amount of bass. So I was able to get excited from a distance of over 15 meters away. One of my headlights was burnt out. We meet in the same complex as GCPD HQ. As 500am approached car after car kept pulling in. There were a plethora of pax.

 

FNG’s: None, Disclaimer given anyway.

 

Weather: Just Right.

 

The Thang:  RUN one of three routes.
11 min + pace, run down path to central ave turn back and run pond laps till time.
10 – 11 pace, run full loop return and run pond laps till time.
<10, run a pond lap to start, run the full loop then add pond laps till time.
Find a partner, stay with your partner.

 

Announcements:  Palmetto 200 registration is $1375 for a 12 man team.  It’s March 22-23, 2019.

 

August Running Challenge:  YHC invited several men to the F3 running page and encouraged them to log into the tracking sheet to track miles for the high school of their choice.  Saget told me he was going to go rogue and add Berkeley.  YHC chuckled.

Pledge/Prayer/Devo.  Zacariah 4:19

MOLE SKEIGN! – Another solid day at the Creek.  YHC is humbled by the way the GC organization has grown.  Its these men holding each other accountable, plain and simple.  After the completion of the run it was great to hear so many of the runners talk about their improvements and accomplishments over the last few weeks and today in particular.   Some of the things I heard: Training Wheels ran a sub 7 mile, Stalker knocked out a solid 7:42 avg pace for the run, Goober ran his best avg pace yet.

Voting is underway

  • When: 20180805
  • QIC: City Slicker
  • The PAX: Schrute. Reynolds, Recount, Stick Em, Defib, Wreck it Ralph, Grits (Respect), Myrtle, Old Flame (Respect), One Bar, Bubble Head, Peg, Professor Klump (Respect), AC/DC, Pretzel, Snowden, Wee Woo, Too Much, No Shoes


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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: Hot and humid

The Thang: Out and back as far as you want. Get all the miles!

Moleskin: Good mix of runners, ruckers and bikers. We saw either a cat, fox or baby coyote. My vote was for coyote. What’s yours? Great 2nd F after and some nice hot coffee. Great to see the number at 20!

 

 

 

 

Accelerator’s Torture Triangle

  • When: 20180802
  • QIC: Bedpan
  • The PAX: Motherboard, Chowdah, No Shoes


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Intro: YHC created this workout a couple days ago and brought it with him one hour early at Doty Park.  YHC showed up 1 hour early and wanted to make sure it was safe to workout today because it has been raining/storming on and off lately.  YHC placed 3 bricks in a triangle formation with 15 steps in between.  It was good to go to begin the Accelerator’s Torture Triangle at 1800 Doty Park.

Conditions: No rain, very wet from rain earlier, cloud cover, very humid, in the 80s

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:
TTT x12 IC

Merkans w/block x10 OQ (called up and down)

SSH x8 IC

The THANG: 

1st brick point of triangle:

Merkans without block x10 OYO, Incline Merkans w/block x10 OYO, Derkans w/block x10 OYO, plank till 6 is in, slide block 360 degrees around brick point once OQ

Lunge Walk w/block x1 OQ and Adjustment Body Builder x1 IC to next brick point.  (for every 1 step lunge walk, do 1 Adjustment Body Builder…15ish steps)

2nd brick point of triangle:

Merkans without block x10 OYO, Incline Merkans w/block x10 OYO, Derkans w/block x10 OYO, plank till 6 is in, slide block 360 degrees around brick point once OQ

Lunge Walk w/block x1 OQ and Adjustment Body Builder x1 IC to next brick point.  (for every 1 step lunge walk, do 1 Adjustment Body Builder…15ish steps)

3rd brick point of triangle:

Merkans without block x10 OYO, Incline Merkans w/block x10 OYO, Derkans w/block x10 OYO, plank till 6 is in, slide block 360 degrees around brick point once OQ

Lunge Walk w/block x1 OQ and Adjustment Body Builder x1 IC to next brick point.  (for every 1 step lunge walk, do 1 Adjustment Body Builder…15ish steps)

 

Did all of this once (lasted 15 minutes but sucked), then preceded to…YHC decreased 10 reps to 5 reps and replaced Lunge Walks with Sumo Squats w/block

 

1st brick point of triangle:

Merkans without block x5 OYO, Incline Merkans w/block x5 OYO, Derkans w/block x5 OYO, plank till 6 is in, slide block 360 degrees around brick point once OQ

Sumo Squats w/block x2 OQ and Adjustment Body Builder x1 IC to next brick point.  (for every 2 sumo squats walk, do 1 Adjustment Body Builder…15ish steps)

2nd brick point of triangle:

Merkans without block x5 OYO, Incline Merkans w/block x5 OYO, Derkans w/block x5 OYO, plank till 6 is in, slide block 360 degrees around brick point once OQ

Sumo Squats w/block x2 OQ and Adjustment Body Builder x1 IC to next brick point.  (for every 2 sumo squats walk, do 1 Adjustment Body Builder…15ish steps)

3rd brick point of triangle:

Merkans without block x5 OYO, Incline Merkans w/block x5 OYO, Derkans w/block x5 OYO, plank till 6 is in, slide block 360 degrees around brick point once OQ

YHC stopped PAX, did 10 burpees OYO

Sumo Squats w/block x2 OQ and Adjustment Body Builder x1 IC to next brick point.  (for every 2 sumo squats walk, do 1 Adjustment Body Builder…15ish steps)

Did all of this round once (lasted 15 minutes)

 

INDIAN RUN: did a normal indian run around entire Doty Park, but stopped PAX midway through Indian Run and did

Iron Crosses (without block) x15 OQ

Toe Taps (on tennis court fence) x15 IC

preceded to finish other half of Indian Run

 

when we got back…

 

Mack Tar Jive:

(while PAX is holding a high plank) Say your name, f3 name, age, and how you got your f3 name THEN PAX does x1 Mack Tar Jive (next person answers the questions).  did a round of this

(while PAX is holding a high plank) Say your favorite hobby, where your from and how long you’ve lived in the area THEN PAX does x2 Mack Tar Jives (next person answers the questions).  did a round of this then preceded to MARY.

 

6 Minutes of Mary: 
Flutterkicks x15 IC (without block)

Box Cutters x15 IC (without block)

LBCs x15 OQ

Numberama: 
4

Namearama:
Bed Pan, Motherboard, Chowdah, No Shoes

Announcements:
Goose Creek Rural Fire Deparment is hosting an unofficial workout at 6pm on Tuesdays (hopefully this turns into a legit F3 AO in the near future), pray for those doing the unofficial triathlon at Summer’s Corner  Saturday, pray for Chowdah’s friend and family.

Pledge of Allegiance: we did

BOM: (Prayer)
Led by Bed Pan

Devo:
Led by Bed Pan.  Luke 23:34, remember if we know Jesus Christ as our Lord and Savior… we can ask for forgiveness because Jesus Christ paid the ultimate sacrifice on the cross.

Moleskin:
YHC was worried once again it might be only him at Accelerator tonight, however Motherboard HCed in the preblast, No Shoes came out (never saw him before @ F3 till tonight which was cool), and Chowdah showed up right at 1800!  Everyone’s arms were dead afterwards and it was definitely the hardest workout I have ever Qed at F3.  Also a friend of Jump Man showed up midway throught just to see what F3 is all about and might start coming out to F3 summerville.

Fourteen Men Felt the Burn, or Had a Relaxing Run

  • When: 20180730
  • QIC: Snowden
  • The PAX: Wee Woo, Mack, Gru, Redo, Glowstick, Olaf, Bossbaby, No Shoes, Training Wheels, Goober, Urkel, TKO, Recount, Snowden


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Preamble:  the Creek is Goose Creek’s running AO.  We meet at 0500 on Mondays and Wednesdays.  The route varies, as does the temperature.

FNG’s: None, Disclaimer given anyway.

Weather:  Damp, The Threat of Rain was Imminent.

The Thang:  Gather the PAX. Complete a progression run with targets.
1st Mile Sub 11 pace
2nd Mile Sub 10 pace
3rd Mile Sub 9 pace
4th Mile Sub 8 pace
5th Mile Sub 7 pace

Run till you can’t stand it no more. If you can’t hit the next target, repeat the last target.

PAX performance:

Mack: 9:50
Glowstick: 9:30
Goober: 9:30
Redo: 9:21
Bossbaby: 9:19
Olaf: Around 9
Training Wheels: 8:45
No Shoes: 8:43
Recount: 8:56
Urkel: 8:46
TKO: 8:45
Gru: Somewhere around 8:10
This month we had a tie between YHC and Wee Woo with a 7:42 last mile. No one attempted the Sub 7 mile.

Announcements:  P200 signup is available.  Gauging interest in an all Goose Creek (or maybe Berkeley County) team.

Pledge/Prayer/Devo.  In Essentials – Unity, In Nonessentials – Liberty, In all else – Charity.
YHC spoke on this for a few minutes.

MOLE SKEIGN! – It rained. But that didn’t stop anyone. Also I think we had record attendance yesterday. PRETTY COOL.