Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

MO is the same only the pax have changed_3

  • When: 20191121
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, Oops, GI Jane (R), Magoo


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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 30s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 6

Namerama: Mr. Feeny, Brokeback, Oops, GI Jane (R), Magoo, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: A lot of work required to get the results that you want.  Are you willing to put in the work? – Revisited Again

Moleskin: Glad to have GI Jane actually run with us vs. passing him in the neighborhood.

Easy doesn’t mean Simple.

  • When: 20191119
  • QIC: Olaf
  • The PAX: Tinder, Friar Tuck, Prayer Request, 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: High-40.  Didn’t feel too cold.

FNGs: None

COP:  SSH (IC) x25, Don Quixotes (IC) x15, TTT (IC) x10

The Thang:

Like any good Q, YHC modified Greenbags “Simple Doesn’t Mean Easy” weinke and made it his own with doing a Tour de Ditch (i.e. Goose Creek aka Duck Ditch).  Pax would run for 1 minute then stop and complete 10 Merkins, 20 Squats, 30 LBCs on Q (or 15 IC).  Rinse and repeat until time was up.  Pax made it all the way to just past O2 before turning back and returning for some Dolla Mary.

Mary: Flutter Kicks (IC) x35, Reverse Crunches (IC) x30, Heel Touches (IC) x35

Numberama: 5

Namerama: Tinder, Friar Tuck, Prayer Request, Wolverine, Olaf

Pledge and COT

Announcements: Pax were leaving so briefly hit the holiday events.

Devo: YHC discussed having a goal and being dedicated to making it happen.  Doing the hard work and not thinking that we reached the goal without doing anything.

Moleskin:   Borrowed Q but was actually quite enjoyable.  Will definitely use again…

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.”

MO is the same only the pax have changed_2

  • When: 20191114
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, 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: 40s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 4

Namerama: Mr. Feeny, Brokeback, Oops, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: A lot of work required to get the results that you want.  Are you willing to put in the work?

Moleskin: Good turnout for a cold morning…  YHC forgot his phone.  Outhouse may have been there, I can’t remember…

Butts too High to Kick

  • When: 20191113
  • QIC: Olaf
  • The PAX: Dabo, GI Jane, Brokeback, Mr Feeny, Saget, Outhouse, Oops, Tinder, Wolverine, Tecmo, Weezer


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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: 30, 31, whatever it took

FNGs: None

COP:  SSH (IC) x30, Imperial Walkers (IC) x20, TTT (IC) x10

The Thang:

YHC set up starting line and 4 stations in a row.  Each station was an exercise: 1) Curls, 2) Squats, 3) OH Press, 4) 4-ct Lunges.  Each team would take a turn and run to station and complete 5 curls.  Teams behind would be doing butt-kicks (as an exercise, but also to stay warm).  Once all teams completed, the first team would complete station 1 (5 curls) and station 2 (5 squats).  Once back to the first team, Stations 1, 2 and 3 and so on until all teams had completed all 4 stations.  Round 2 was 10 reps, but teams paired up with another team to eliminate the time between running out to the exercises.  Waiting teams did mountain climbers. Round 3 was mixed up again; teams of 2 with 15 reps, but teams moved straight through all 4 stations in order and teams followed directly behind one another through the stations.  Teams had to wait in the start (butt-kicks) or station until the next station was cleared.  Teams that completed the last station would complete high-knees until the 6 was in and then proceeded backwards through the stations doing 10 reps to save time.

Mary: Ground was too cold

Numberama: 12

Namerama: Dabo, GI Jane, Brokeback, Mr Feeny, Saget, Outhouse, Oops, Tinder, Wolverine, Tecmo, Weezer, Olaf

Pledge and COT

Announcements: Christmas Parade – 12/8, Ruck for Hunger – This weekend at 9 am.  Bring canned goods Friday. Christmas Party 12/12.  Praise report for Mr. Feeny’s M having appendix removed this week.

Devo: YHC discussed Proverbs 28 as friend sticking closer than a brother.  It’s easy to be a friend when the friendship is returned or there is a motive to do so.  The hardest thing is being a friend when the other person doesn’t always reciprocate. Challenge given to look at friendships and make sure we are being that friend that is a friend without motive.

Moleskin:   First cold workout of the fall/winter and YHC was surprised by the turnout.  The Den has some dedicated Pax!

HIITing it Hard and Heavy

  • When: 20191106
  • QIC: Olaf
  • The PAX: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, 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: Right around 60…  Glorious

FNGs: None

COP:  SSH (IC) x25, Imperial Walkers (IC) x20, TTT (IC) x10, Finkle Swings (OYO)

The Thang:

Pax grabbed a block and met back in a circle.  YHC pulled out his interval timer and can of weinkes.  YHC instructed pax there would be 5 rounds of 4 exercises, with short rests in between.  For each round, YHC would grab a weinke from his can and would instruct cadence during the workout (or at least at the very end so everyone finished strong).  Times for each round varied:

  • Round 1: 30 sec/10 sec
  • Round 2: 45 sec/10 sec
  • Round 3: 60 sec/15 sec
  • Round 4: 90 sec/20 sec
  • Round 5: 60 sec/15 sec
  • Round 6: 45 sec/10 sec
  • Round 7: 30 sec/10 sec

When the round was complete, there was an additional 20 seconds of rest and YHC would get a new weinke for the next round.  All rounds were completed, pax were fully worked out, and blocks were stowed.

Mary: She was good

Numberama: 10

Namerama: Outhouse, Used To, Tecmo, Brokeback, Oops, Mr. Feeny, Tinder, GI Jane, Wolverine, Olaf

Pledge and COT

Announcements: Ruck for Hunger (11/16 @ 9 am), Thanksgiving Day Convergence, Summerville Parade (12/8), F3 Christmas Party (12/12).  Prayers for pax on IR.  Broke Back gave a praise report that even with 4 bulging disks, his recent Drs appointment showed that his levels were excellent and that he couldn’t have done it without F3.  Great motivation!

Devo: A prayer request was brought up concerning Pax that had become sad clowns and that was exactly what YHC has planned on bringing up.  There had been a lot of pax that have fallen off.  While the Den numbers have been good, the Ditch has suffered.

Moleskin:   This workout always spurs on extra “that’s what she said”s.  Always a good time.

All By Myself

  • When: 20191102
  • QIC: Olaf
  • The PAX: None


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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: any FNGs

COP:  A little stretching

The Thang:

Since YHC was alone he decided to run.  After a little bit, ran into 3 Ruckers (Sofia, Shrute, and Dr Octopus) heading back to the Ditch.  Decided to head back with them and spent some 2nd F time with them before disbanding. Probably should have worked out some, but had a tight schedule for the day so it was actually a good thing.

Mary: nope

Numberama: 1

Namerama: Olaf

Pledge and COT

Announcements: I knew them all

Devo: Some 2nd F is good for the soul

Moleskin:   There wasn’t a pre-blast and YHC figured no one may be there

When We All Work Together, We’ll All Do Burpees

  • When: 20191030
  • QIC: Olaf
  • The PAX: Brokeback, GI Jane, Outhouse, Tecmo, Wolverine, 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: Mid-60s.  Wet parking lot

FNGs: None

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

The Thang:

YHC had his can of weinkes and pulled out an old one from the Ditch.  Each pax in turn pulls a weinke and chooses one of the 4 exercises.  The number of reps was based on the exercise picked: Upper Body = x2, Legs = x3, Core = x4, Cardio = x5.  They would then lead the number of reps and then the pax to his left would lead the same number of reps.  Rinse and repeat until all pax lead the exercise.  In the end, pax would do 14 – 35 reps of an exercise.  The pax to the left would then pull another weinke and process repeated until time was called.

Mary: None needed.

Numberama: 7

Namerama: Brokeback, GI Jane, Outhouse, Tecmo, Wolverine, Oops, Olaf

Pledge and COT

Announcements: Ruck for Hunger, Thanksgiving Convergence, Christmas Party, Summerville Parade, Anniversary Party and a reminder about all of the F3 Impact Challenges.

Devo: YHC had a conversation with a friend and how events were knotted but all leading to 1 point.  So often we take things that happen as coincidence, but looking back, we can see how God tied the events together to get us where he needed us.  Need to make sure that we consider events and people that we think are random and make sure we are open to where God is leading us because it may be different than what we think.

Moleskin:   Another good work out using YHC’s can…  All worked together and picked what was best for the group…  Except GI Jane, who picked Burpees (x5)…  SMH

The Ditch 10/29/19: Upper Body & Ab Tabatas with some Indian Running

  • When: 20191029
  • QIC: Bedpan
  • The PAX: Urkel, Saget, Olaf, Tinder, Futurama


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Intro: Signed up for this Q yesterday because there was no one signed up and YHC had his 8am class cancelled.

Conditions: 70 degrees with A LOT of fog

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:
LBAC x15 fwd/bck IC

TTT x10 IC

Don Quixote x15 IC

grab a block, stay on basketball courts

The Thang:
5 minutes of 1 set Tabata (go as hard as you OYO can for 5 minutes with YHC’s listed exercises)

1st Set of 5 minute Tabata: 20 OHP, 20 Iron Crosses, 5 Jump Squats, sprint down/back of basketball court. Rinse Repeat for 5 minutes

2nd Set of 5 minute Tabata: 20 Curls, 20 Freddy Mercurys IC, 5 Jump Squats, sprint down/back of basketball court. Rinse Repeat for 5 minutes

Indian Run on path as a PAX for 0.8 miles. Completed 20 Merkans and 20 WW1 Sit Ups in between.

Mosey back to blocks

stow blocks, mosey back to flag

6 Minutes of Mary:
Xs & Os for 2 minutes, LBCs x15 IC, Flutterkicks x30 IC

RR

Numberama:
6

Namearama:
Bedpan, Urkel, Tinder, Olaf, Saget, Futurama

Announcements:
Read note from Nantan email. Ruck for Hunger, Christmas party, Christmas parade, adventure race?, etc. are all coming up. READ the email sent out last night.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

YHC spoke about a veteran/student @ CSU that unfortunately committed suicide last week.  The President of CSU made the statement that “if someone is going to commit suicide, they will do it”.  Not saying that suicide is unpreventable, but it is hard stop if someone is truly trapped in the prison of their own mind.  YHC made the statement that is why F3 is so great.  Men stereo typically have a tougher time speaking about their feelings/thoughts/emotions with other men, but F3 is meant to break that barrier.  Life’s stressors has caused YHC to experience lonely/uncomfortable thoughts (not severe) but has shared his emotions with those who love him.  Be willing to step out of your comfort zone with your fellow F3 brothers or loved ones and ask for help or just simply share what is going on in your life.  We are in this together…

Moleskin:
Great workout and enjoyed being back in the gloom.  Been exactly 22 days since YHC attended a BC.

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