Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Rock, Paper, Scissors… Laps around the parking lot

  • When: 20200212
  • QIC: Olaf
  • The PAX: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android


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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: 50s

FNGs: Tebow (Welcome)

COP:  SSH (IC) x20, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

Grabbed blocks and split into 2 teams.  Stack of “cards” from YHC’s Pole of Pain was set in between the groups.  The cards have an exercise on one side and a number of reps on the other.   One pax from each team would walk to the stack and play rock, paper, scissors.  The winner would look at the number or exercise and decide if they wanted to complete the card OR if the other team would do it.  Whichever team didn’t get a card would have to take the next card…  SO, you could pass on the card that has 10 reps of squats, only to get the next card that has 30 curls 4 the girls.  Small numbers are not necessarily good, and large numbers aren’t always bad.

Mary: She was done

Numberama: 12

Namerama: Oops, Outhouse, GI Jane (R), Mr. Feeny, Tebow (FNG Welcome), Mowtown, Brokeback, Weezer, Cornhole, Tinder, Android, Olaf

Pledge and COT

Announcements: P200 Volunteers, Freedom Men’s Hike

Devo: One was done…

Moleskin:   Pax enjoyed playing the game as it had lots of twists and turns.  Definitely will bring it back for an encore at some point.

This was not the best idea

  • When: 20200219
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine


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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: 60 and extremely moist

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x15, TTT (IC) x10, Imperial Walkers (IC) x15, LBAC (forward/backwards) OYO

The Thang:

Each Pax picked an exercise.

  • Oops – Curls 4 the Girls
  • Outhouse – Squats with the Block
  • GI Jane – Overhead Press
  • Mr. Feeny – Merkins
  • Brokeback – Tricep Extentions
  • Cornhole – Mountain Climbers
  • Wolverine – CPRs
  • YHC – Calf Raises

We went in a circle and led the exercises starting at 11 and working our way down to 1 (actually last two rounds were combined).

Mary: No Time

Numberama: 8

Namerama: GI Jane (R), Mr. Feeny, Brokeback, Cornhole, Outhouse, Oops, Wolverine, Olaf

Pledge and COT

Announcements: Volunteer for P200, prayers and praise for Outhouse/M

Devo: Friend had posted a quote “Effort is a reflection of the value you place on something.  If you put in the minimum, eventually you will begin to receive the minimum.”  How appropriate it was with this workout that you got to pick your exercise and IC vs On Q.

Moleskin:   Wolverine picked CPRs.  After already doing the Curls, Overhead Presses, and Tricep Extentions, they sucked really bad. He realized quickly that his decision was a bad idea…  Unless someone asks us directions to the beach…

Logging Miles

  • When: 20200213
  • QIC: Saget
  • The PAX: olaf, teddy rueben, oops, urkel, gi jane, mr feeney


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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.

Conditions: 58 and breezy

Shortcake Special (Before the BC): Nope

Ruckers: Nadda

FNGs: None

COP: Pep talk and wondering where Feeney was with the shovel

The Thang: We ran.

6 Minutes of Mary: No time

Numberama: 7

Namearama:

olaf, teddy rueben, oops, urkel, gi jane, mr fennel, saget

Announcements:

P200 Volunteers needed!

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo: Psalm 3:27 – “Don’t withhold good from those to whom it is due, when it is in your power to act.” Don’t be a dick

Moleskin:

 

Unplanned Fartlek and Biker Shorts

  • When: 20200211
  • QIC: Olaf
  • The PAX: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome)


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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-60s and quite delightful

FNGs: Teddy Ruxpin (Welcome)

COP:  None.

The Thang:

Discount and Redo showed up with their bikes which is a first for the Hole.  Feeney walked with Brokeback while GI Jane and YHC took the FNG around.  Since the FNG was just getting back into running, we varied pace.  Ran for a mile, recovered for a bit (i.e. fast walking), sprinted from cul-de-sac to cul-de-sac,  Jogged for 2-3 blocks.  Mixed jogging, running and recovery for the remainder of the run between intersections/landmarks, so turned out to be a pretty good spur of the moment Fartlek.

Mary: None

Numberama: 7

Namerama: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome), Olaf

Pledge and COT

Announcements: P200 volunteers.

Devo: At the hike meeting

Moleskin: Floppy may have a stricter definition of a fatlek, but speed play was definitely done so YHC is going to count it.  Urkaf is checking off those boxes…

Squats, PRs and Trashing Cookies

  • When: 20200205
  • QIC: Olaf
  • The PAX: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar


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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 50s

FNGs: None

COP:  6 Pax at the beginning completed 25 squats

The Thang:

We ran or walked the figure 8.

Mary: 50 Squats – to complete the box for February’s running challenge

Numberama: 8

Namerama: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar, Olaf

Pledge and COT

Announcements: Men’s Hike and all of the running events

Devo: YHC was talking to Life Alert and he struggled getting 3.5 miles in since he hadn’t been posting.  In many areas of our lives it gets easy to compromise once, and then it turns into a regular situation.  From diet to exercise to what we watch, we have to understand that sometimes we “can’t handle it” and need others to push us and keep us accountable…  and not leaving cookies at Redo’s house after small group.

Moleskin: Wee Woo and Cheddar showed up late and Cheddar had to leave early so we just saw him in passing.  Wee Woo (literally) ran through the BOM with fist-bumps before finishing out another 30 minutes of running.  Also Redo had a PR first mile.  His watch had an a pace of 8-ish, but YHC had closed to a 7:40 pace.  Either way, most of the mile was sub-8 which was awesome.

Missed Another Backblast

  • When: 20200117
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr Feeney, Brokeback, Outhouse, UsedTo, Uga, Thumper, Tinder


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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: Not bad

FNGs: None

COP:  SSH, Imperial Walkers, TTT

The Thang:

Pax grabbed a block and split into 3 teams.  In turn, each team would grab a weinke from the can that contained 4 exercises.  Teams would choose one of the exercises for the remaining 2 teams to do while they went to a second station to complete 10 reps of the other 3 exercises.

Mary: None

Numberama: 9

Namerama: GI Jane (R), Mr Feeney, Brokeback, Outhouse, Used To, Uga, Thumper, Tinder, Olaf

Pledge and COT

Announcements: Anniversary Party and Convergence

Devo: Spoke on allowing what COULD HAPPEN affect what COULD BE.  Can’t live in fear of something happening, (i.e. rejection, failure, etc) and we miss out on something amazing…

Moleskin:   Again, thought I did the BB but obviously I am not remembering things like I used to.

MO is the same only the pax have changed at the Hole

  • When: 20200128
  • QIC: Olaf
  • The PAX: Mr. Feeny, GI Jane (R), Oops, Masterload, Brokeback, Discount, Goober, Glowstick


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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: Low-40s

FNGs: None

COP:  None.

The Thang:

We ran or walked.

Mary: Stretching…

Numberama: 9

Namerama: Mr. Feeny, GI Jane (R), Oops, Masterload, Brokeback, Discount, Goober, Glowstick

Pledge and COT

Announcements: Men’s Hike, Career “Day” at Stall HS.

Devo: One was done

Moleskin: Yes… this is lazy copying the backblast, but it works…

It “Feels Like Winter”, Are You Happy Now?

  • When: 20200121
  • QIC: Milton
  • The PAX: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, Smokey


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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: 29 and windy

FNGs: None

COP:  SSH: 50 -IC

TTT: 10 – IC

LBAC: Forward – 10 -IC, Backward – 10 – IC

T-Claps: 10 – IC

Burpees: 10 OYO

The Thang:

Partner Up

Partner 1 runs the small loop around Doty Park while Partner 2 does merkins. 4 laps each.

Partner 1 runs the medium loop around Doty Park while Partner 2 does WWI sit-ups. 4 laps each.

Partner 1 runs the large loop around Doty Park while Partner 2 does squats. 4 laps each.

Mary: No time

Numberama: 8

Namerama: Olaf, Old Flame, Microwave, Splinter, Fanny Pack, Schrute, Smokey, Milton

Pledge and COT

Announcements: Anniversary Convergence 1/25/2020, 0700, Doty Park. Anniversary Party 1/25/2020, 1800, The Ponds.

Devo: Don’t let unrealistic expectations steal your joy. God doesn’t always answer our prayers the way we thought he should have.

Moleskin: Old Flame claims there are not a lot of miles left in his old legs. His sprints around the large loop at Doty Park determined that was a lie.

Recover, Recover

  • When: 20200101
  • QIC: Olaf
  • The PAX: Brokeback, Outhouse, Oops


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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 40s

FNGs: None

COP:  SSH (IC) x20, TTT (IC) x10, Don Quixotes (IC) x15, Imperial Walkers (IC) x15

The Thang:

Pax grabbed a block and we started walking, stopping every 25-50 yards where pax could pick the exercise to do AMRAP. Good mixture of upper body and abs

Mary: Nope

Numberama: 4

Namerama: Brokeback, Outhouse, Oops, Olaf

Pledge and COT

Announcements: Anniversary party 1/25.

Devo: The workout was upto the pax.  They had the choice of what to do and how long.  Going into this new year, we all have a choice to make it what we want.  Resolutions are quickly broken so it is up to up that if we want change we need to push through and make the change happen.

Moleskin:   Good recovery workout for those of us that stayed up too late…  Brokeback was the only non-O pax and the little group was nicknamed Booo…

MO is the same only the pax have changed_7

  • When: 20191226
  • QIC: Olaf
  • The PAX: Mr Feeny, Brokeback


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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: Low-50s

FNGs: None

COP:  None.

The Thang:

We ran or walked.

Mary: Stretching of our bellies at Waffle House

Numberama: 3

Namerama: Brokeback, Mr Feeny, Olaf

Pledge and COT

Announcements: Anniversary party.

Devo: One was done

Moleskin: Yes… this is lazy copying the backblast, but it works…