Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Shirts and Skins at The Creek

  • When: 20190909
  • QIC: Goober
  • The PAX: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober


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Conditions: Mid 70’s and humid

FNGs: None

COP: None, running only

The Thang: PAX were given the option of running the big loop or staying local around the pond.

Numberama: 10

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.

The Ditch 9/07/19: Mobile Usain Bolts

  • When: 20190907
  • QIC: Bedpan
  • The PAX: Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, B Wax


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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

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 x10 IC

LBAC x15 IC fwd/bck

Catalina Winemixer x15 IC

Squats x10 OQ

grab a block, come back to flag

The Thang:
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

stow blocks

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

recover recover

Numberama:
11

Namearama:
Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, Bee Wax, Bedpan

Announcements:
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

BOM: (Prayer)
Led by Bedpan

Devo:
None, head to Table32

Moleskin:
No songs, no hand holding…just a beatdown.

Magnirock Labor Day Convergence

  • When: 20190902
  • QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
  • The PAX: 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)


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

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.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
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

Numberama: 46

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.

First time EVER! And maybe last time!

  • When: 20190831
  • QIC: One Bar
  • The PAX: Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck


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Intro: As promised we did something never done at the Ditch.

Conditions: 70’s Pretty nice for this time of year.

Shortcake Special (Before the BC): no

Ruckers: no.

FNGs:

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:
TTTx15, arm circles-OYO, Moroccan Nightclubx13, Doggy Paddle x10 (I could not get the cadence to save my life. Thanks Tinder for calling the cadence.)

The Thang:
Started with a challenge I saw on “The Strongest Man in History.” Hold cinder block in front of your chest. Friar Tuck won the contest and got to be captain for what was next. We then played a game of 21. Since we had an odd number we played 4 on 3 most of the time. Teams were Olaf, Friar Tuck and One Bar vs. Redo, Tinder, Bed Pan, and Bubblehead. At half time we did 5 minutes of LBC’s. Team RTBB won the game. It was not a pretty site.

6 Minutes of Mary:
No time it took the whole time for the winning team to reach 21.

Numberama:
7

Namearama:
Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck, One Bar.

Announcements:
Convergence on Monday and 9/11 Heroes Run next Saturday.

Pledge of Allegiance: Done with pride.

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
I’m glad we do not record our workouts because that was embarrassing how bad we are at basketball. If you would like a visual watch the episode from “The Office” when they played basketball against the warehouse workers. However both teams were like the office workers team.

The Den-Iron PAX W0

  • When: 20190830
  • QIC: Saget
  • The PAX: Mr. Feeney, GI Jane, Olaf, Marcia Marcia Marcia, Thin Mint, Prayer Request, Dovetail, Weezer, Winslow, Used To, Outhouse, Oops, Friar Tuck, Tender, Brokeback


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16 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Den.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

Saget 19:25, Mr. Feeney 19:54, GI Jane 22:53*, Olaf 25:02, Marcia Marcia Marcia 24:50, Thin Mint 28:23, Prayer Request 28:56, Dovetail 28:57, Weezer 24:40, Winslow 31:33, Used To 31:33, Outhouse 26:09, Oops 35:50, Friar Tuck 31:27, Tender**, Brokeback**

*Something about Mexican food

**Alternate workout and time recording (Thank you men for your assistance and way to be accountable to one another!)

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: Failure is an option, its only way we grow and learn. Forgo the old adage of “If money and resources were not a concern what would you do for a living?” YHC knows he would become stagnate, instead ask yourself “If I could learn from any failure and not be defeated what would I choose to do?” Mr Feeney added that we need to have a growth mindset for learning and not categorize ourselves based on what we have been told our entire lives. Friar Tuck: How do you get back up? Outhouse: Thomas Edison learned a thousands ways how not to make the lightbulb.

Moleskin: It has been a pleasure to establish and help grow The Den from its inception. Today the shovel was handed off to Mr Feeney as the new AOQ. I know without a doubt his leadership will continue the growth and invigoration of male leadership throughout our community.

Launching The Hole

  • When: 20190829
  • QIC: Olaf
  • The PAX: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus


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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’s.  Good running weather.

FNGs: None

COP:  None, we run

The Thang:

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…

Numberama: 17

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

Announcements: Convergence

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!

Suicidal Starfish Tabatas

  • When: 20190828
  • QIC: Olaf
  • The PAX: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail


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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: Upper 70s

FNGs: None

COP:  Imperial Walkers (IC) x15, Don Quixote (IC) x15, TTT (IC) x10

The Thang:

YHC labeled this workout “Suicidal Starfish Tabata”.  5 Cones were set up in typical starfish pattern and Pax split into 4 teams.  Pax were told that they would go to one of the 4 outside “stations”, complete a core (or cardio) workout for 1 minute, return to the center cone and complete 1 minute cardio (or core) workout, and then rotate clockwise to the next station.  Rinse and Repeat until all 4 corners were hit and final center cone was completed.  There would be 4 rounds that YHC had set up on his interval timer.  Rounds were:

Round 1:

  • Center – High Knees
  • X-Cross Situps
  • Plank Jacks
  • Crunchy Frogs
  • Freddie Mercury’s

Round 2:

  • Center – Flutter Kicks
  • Mt. Climbers
  • Burpees
  • Jump Rope
  • SSH

Round 3:

  • Center – Butt Kicks
  • Box Cutters
  • LBCs
  • Iron Crosses
  • Reverse Crunches

For Round 4 – Teams could choose 1 of the 4 previous exercises and center cone rotated between the 3 previous center exercises.  No time for last center cone and we ended right on time!

Mary: Not a chance

Numberama: 17

Namerama: Saget, Thin Mint, Maybelline, Outhouse, Tinder, Flash, Oops, Broke Back, Tecmo, Mr. Feeny, Weezer, My Mom, GI Jane, Prayer Request, Chowdah, Dove Tail, Olaf

Pledge and COT

Announcements: Launch of The Hole – 0500 @ Essentials Coffee; Labor Day Convergence – 0700 @ Bedrock (Wescott).  Clown cars from The Den and possibly the Ditch; Prayer Requests for Uga and back, Prayer Requests old pastor’s mom.

Devo: YHC brought up a question that came up from the Sermon on Sunday.  How do you break through when you feel so weighed down?  The answer is that if you are carrying something that is too heavy, put it down and give it to God.  Wreck it Ralph’s backblast from Magnitude was named “Sweat Angels can’t Carry Weight” where he talks about carrying a weight alone without anyone to help.  There are some things that we have to carry (practical task, etc.) and do we have men around us to help share the load when we need help.

Moleskin:   Thin Mint prompted this C+C idea and with the leg beating YHC had at the Ditch the day before, the challenge was gladly accepted.  Also a happy day in seeing Flash return to the Den!!!

Laredo Rayme

  • When: 20190827
  • QIC: Redo
  • The PAX: Redo, Marsha Marsha Marsha, good times, juicy fruit, bedpan,Futurama, tinder, Olaf, prayer request, beanie baby, broke back, Mr feeney


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12 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Ditch. YHC got there a little early and measured out a flat 400 meters.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15
LBACs OYO

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

-futurama 18:something

-mr. Feeney 28:00

-tinder 29:26

-redo 29:58

-marsha Marsha marsha 29:58

-olaf 32:00

-bedpan 32:27

-good times 33:14

-fng 33:05

-prayer request 5 rounds 34:00

-beanie baby 4 rounds 29:00

-broke back 3 rounds 30:00

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo:
Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.

When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you

Glendon Oakley Jr – The August Running of The Hero

  • When: 20190820
  • QIC: Milton
  • The PAX: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute


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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

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Imperial Walkers: 10 – IC 

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor Glendon Oakley Jr. He put his life at risk by stopping to escort children out of an El Paso mall as an active shooter was targeting innocent people. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 13

Namerama: Fanny Pack, Grits. High Stick, Space Cowboy, Smokey, Stalker, Mary, Olaf, Yellow Wood, Bee Wax, Sprinkles, Schrute

Announcements:  Labor Day convergence at Bedrock, 0700. 

Pledge

COT

Moleskin: It’s Smokey’s birthday. He declined Stalker’s offer for birthday spankings.

The Ditch 8/10/19: Arms & Abs 4 corners

  • When: 20190810
  • QIC: Bedpan
  • The PAX: Olaf, Tinder, Redo, JoJo, Harbaugh (respect), Prayer Request


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Intro: Had a couple HC’s on the preblast yesterday. Wanted to do a BC that incorporated more arms and abs. The reason I wanted this was because most of us Goose Creek guys would be rucking @ 8am for the Share The Load ruck event. It was gonna be just enough to be a beatdown.

Conditions: Foggy, hot, humid

Shortcake Special (Before the BC): None

Ruckers: None till the event later lol.

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:
LBACs x15 fwd/bck IC

Sun Gods x15 IC

TTT x15 IC

Squats x20 OQ

High Knees x20 IC

head over to grab a block

The Thang:
4 corners around the outside of the tennis court fence. Carry block overhead in between if your arms aren’t jello. All exercises were OQ and 20 reps each.

1st round: Merkans, Incline Merkans, Decline Merkans, Hand Release Merkans

2nd round: LBC’s, Iron Crosses, WW1 sit ups, X’s & O’s

3rd round: OHP, Block Press, Curls, Rows (10 reps each arm)

4th round: Flutterkicks, Freddy Mercury, Hello Dolly’s, X’s & O’s

head back to basketball court.

Wall sits on the green wall: wall sit for 40 seconds, run 10 yards down and 10 yards back. Rinse repeat for 3 rounds.

stow blocks, head to flag.

6 Minutes of Mary:
All exercises were 20 reps each: Box Cutters, WW1 sit up, South American Hammer, In & Outs, Imperial Walkers, Flutterkicks

Recover recover

Numberama:
7

Namearama:
Bedpan, Olaf, Tinder, Redo, Prayer Request, Harbaugh (respect), JoJo

Announcements:
Share the Load ruck event would begin @ 0800 Goose Creek High school. Q school 8/16 5:45am @ the Den. Pray for Wilson’s family. Pray for those with illness going on for the guys at the Den.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
Arms and abs so our legs wouldn’t be dead at the ruck. Quality beatdown. Lots of mumble chatter this morning which was great. Good to see Harbaugh again.