Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A lot of Poop coming out of The Hole

  • When: 20200319
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Urkel, Masterload, Mr Feeny


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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: Lower-60s

FNGs: None

COP:  Just prepping reflective gear…

The Thang:

We Ran.

Mary: A Little Stretching

Numberama: 6

Namerama: GI Jane (R), Oops, Mr Feeny, Masterload, Urkel, Olaf

Pledge and COT

Announcements: Easter Convergence has been cancelled.

Devo: During prayer requests we discussed the pax that haven’t been out lately and how some of them have struggled/or will struggle during this time.  We have to be intentional about reaching out and helping out.  Official devo was kept short.

Moleskin:   During the run GI Jane said he almost fartsacked because he was running late but is a morning pooper. Urkel ran out on the COT at the end to make a deposit and YHC ended things abruptly as he needed to make an urgent transaction.  Good thing it was a faster run this morning or things could have ended badly.

Telecommuting is not an option at The Hole

  • When: 20200317
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Discount, Masterload, Creeper (2.0)


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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:  Just prepping reflective gear…

The Thang:

We Ran.

Mary: A Little Stretching

Numberama: 6

Namerama: GI Jane (R), Oops, Discount, Masterload, Creeper (2.0), Olaf

Pledge and COT

Announcements: Cancellations and unsure status of the Easter Convergence.

Devo: YHC prayed about being the men that God has called us to be during this time and he emphasised this is where we can really make a difference.  There is a difference than being prepared vs. freaking out and how it is important that we remain level headed and not allowing those that are freaking out to cause us to react negatively.

Moleskin:   YHC didn’t start his tracking until after the 1.5 (almost 2) mile mark so he ran extra to make sure that he hit the full 5 miles.  Probably lost a little extra but wanted to be beyond reproach when submitting miles for the March running challenge.

Team Olaf – 25, Team Masterload – 0

  • When: 20200220
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Saget, Brokeback, Defib, Ninja (2.0), Outhouse


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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…

FNGs: None

COP:  None.

The Thang:

We ran or walked.

Mary: Panting…

Numberama: 8

Namerama: GI Jane (R), Oops, Saget, Brokeback, Defib, Ninja (2.0), Outhouse, Olaf

Pledge and COT

Announcements: Easter Convergence

Devo: Conversation at the hike meeting about validation vs. initiation.  Initiation, like for a club or organization, requires us to meet some initial requirements (i.e. task, pledge, etc.) but validation is something that we continually perform to receive.  Validation from man is bad (of course) but we have to be careful if we seek validation from God in determining who we are in Him. Once we accept Him as Lord, we don’t have to perform.  We are already His sons.

Moleskin: Even though Team Olaf isn’t competing against Team Masterload, we still tease and challenge each other.  Looks like team Olaf won today…  At The Hole anyways…

One and Done

  • When: 20200311
  • QIC: Olaf
  • The PAX: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, 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: Close to 60 and dry

FNGs: None

COP:  SSH (IC) x50, TTT (IC) x10, Don Quixotes (IC) x14, LBAC (OYO)

The Thang:

YHC wanted (and actually asked for) even numbers so he could have teams and he would designate exercises for this workout.  But 11 were there so the game plan was changed on the fly.  After getting blocks, the pax were told pick their exercise.  The following were chosen: Curls, OH Press, Upright Row, Brick Raises, Block Press, Merkins, Squats, Lunges, Captain Thors, LBCs, and 1 lap around the building (about 400 M)

Pax thought that they would go around and each lead that exercise, but YHC quickly informed them that they would be doing that one exercise that the entire BC…  Threading in the devo at this point, Galatians 6 says that we will carry our own load, but earlier in the chapter it also says that we should help carry each others burdens.  Per that, if a pax was tired from doing their exercise they could swap with another Pax.  Only rule was that someone had to be doing each of the exercises at any point in the workout.  If there was an exercise they didn’t want to do, they didn’t have to do it.  The Pax did give everyone the option to run however, although Brokeback didn’t take them up on that.

Mary: Mary wasn’t the traditional Mary, as YHC held off on burpees for the train until the end.  Keeping with the theme, 132 burpees needed to be completed (i.e. 12 burpees x 11 pax).  The faster guys did a few more, but most finished the 12 pretty quickly.

Numberama: 11

Namerama: Mr Feeny, Alice (R), Outhouse, GI Jane (R), Dabo, Oops, Saget, Brokeback, Cornhole, Android, Olaf

Pledge and COT

Announcements: Easter Convergence 4/11 @ 7 am.

Devo: Devo was demonstrated during the Thang.  YHC explained though that he didn’t organize the transition of the exercises (i.e. equal rotation) because that’s not how life works.  We aren’t all dealt the same hand and don’t experience the same things or carry the same burdens.  Brokeback didn’t run and YHC didn’t ever do Captain Thors.  It was noticed that some pax offered to transition, but some just suffered until someone offered to swith, which kind of demonstrated how most men handle asking for help…

Moleskin:   YHC did not intend to do 50 SSH in the beginning, but Dabo lived up to his second name (On Time) and showed up as warm-up was starting.  YHC said they would do SSH until he arrived at the COP, but he took his sweet time… There was enough mumble chatter concerning him possibly fartsacking Friday’s Q to make up for his tardiness.  Nothing like a good ribbing to make everyone feel better…

Slow Grind at the Hole

  • When: 20200310
  • QIC: Olaf
  • The PAX: Masterload, Goober, Glowstick. Mr. Feeny, 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: Low-Mid 50s.  Good morning for running.

FNGs: None

COP:  Stretching and moaning about diamond merkins, lack of sleep, etc.

The Thang:

Ran the usual 5 mile loop with slight modifications.  Goober and Glowstick did zone 2.  Pace was closer to 10 min/mi for the rest.

Mary: Nope

Numberama: 6

Namerama: Masterload, Goober, Glowstick. Mr. Feeny, Oops, Olaf

Pledge and COT

Announcements: Easter Convergence

Devo: Everyone had to leave at the end of the runas we returned late, but the conversation during the run was good and made up for it.

Moleskin:   So the initial count was 6 but Oops showed up late (with the flag) and said he ran 3 miles but had to leave early for work.  I am not sure if Goober and Glowstick saw him, but since he is an honorable guy I will let this one slide and count him…

Cheetahs sometime Prosper (with a successful BC)

  • When: 20200304
  • QIC: Olaf
  • The PAX: Tinder, Oops, Mowtown, GI Jane (R), Mr Feeny, Weezer, Outhouse, Brokeback, Cornhole, Used To, Winslow (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.

Conditions: 60-ish

FNGs: None

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

The Thang:

YHC modified a workout that Cheetah used at Accelerator using a soccer ball that had exercises on it.  YHC didn’t want to write on his 2.0’s soccer ball so he used his can of weinkes.  Pax in a circle and the first pax would pick a weinke, pick one of the 4 exercises, chose IC or On Q and lead it for 1 rep.  He passed the weinke to the next pax and they could choose one of the 3 remaining exercises and lead for 2 reps.  The third pax had 2 options and led 3 reps, and the 4 pax didn’t have an option and led 4 reps.  Next pax would grab a new weinke and continue the process, increasing reps as they went.  Since there were 12 pax, YHC mixed things up and had the last pax of the round start round 2, giving them the most options to choose from. Made it 3 rounds (i.e. 36 reps) and ended right on time.

Mary: Didn’t need her.

Numberama: 12

Namerama: Tinder, Oops, Mowtown, GI Jane (R), Mr Feeny, Weezer, Outhouse, Brokeback, Cornhole, Used To, Winslow (R), Olaf

Pledge and COT

Announcements: Prayer Request for Defib’s M and Praise that Outhouse is now actually in nursing school.

Devo: YHC saw some video of some of the most well known pastors debating methods and beliefs in an organized “event”.  It was pointed out by one of them that he believed the intent was for them to realized that their methods didn’t matter as much as their goal to reach the lost.  That they had more in common than they may believe.  So often we create a narrative about someone based on their actions or words, and we become prejudice against them because of that.  Especially true in an election year.  Who have we done this to in our lives?  Family member, coworker, spouse…  The bible says that we should take every opportunity to make peace and sometimes it is showing grace and kindness to those people that we have written off.  We may have more in common than we think…

Moleskin:   It’s fun to use/modify another Qs workout.  It seemed simple enough at the beginning, but when it hit 20+ reps, it started to suck really bad…  Another good one to remember when YHC feels lazy and not wanting to come up with a new workout.

Team Olaf vs Team Masterload at the Hole

  • When: 20200303
  • QIC: Olaf
  • The PAX: Defib, Masterload, Oops, GI Jane (R)(well kind of)


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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 50’s, rainy as we were leaving, but perfect the rest of the run

FNGs: None

COP:  Waiting in our cars for the rain to stop

The Thang:

We ran, modified the route slightly thinking that we may have to return because of rain, but ended up right around 5 miles as normal.  This may be the regular route moving forward…

Mary: None, we run

Numberama: 4.5

Namerama: Defib, Master Load, Oops, Olaf, and GI Jane (R) in spirit

Pledge and COT

Announcements: Easter Convergence

Devo: Sermon this weekend was about flipping the lens.  In our lives, we have season that are so trying, but at the same time, they are the most rewarding.  YHC can really relate based on the last 18 months.  We need to make sure that we aren’t so focused on the bad that we miss what God is doing around us.

Moleskin:   GI Jane was there and just as we were getting ready to leave the parking lot a drenching rain started to fall.  GI Jane bailed to the gym, so he really doesn’t count in the numbers, but giving him props for at least showing up.  Also good to have Defib appear at the Hole as a part of Team Olaf for the March running challenge.  Unfortunately Team Masterload was also represented…  But YHC had the Q so the big multiplier put Team Olaf ahead…

The forgotten Q

  • When: 20200227
  • QIC: Saget
  • The PAX: Mr Feeney, GI Jane, Olaf, Urkel


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Intro: standing around waiting for any additional PAX, specifically Muscadine and hoping he could fix his tire issue

Conditions: 45 and windy

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Nada

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: walk across the Parking lot to the road

The Thang: most ran, YHC hobbled

6 Minutes of Mary: this is a run AO, get outta here

Numberama: 5

Namearama: Saget, Urkel, Olaf, Mr Feeney, GI Jane (R)

Announcements: P200 volunteers needed

Pledge of Allegiance:

BOM: 

Led by Saget

Devo: pay attention to the tension in your life. Don’t react too quickly and don’t ignore it. Pray on it and let God teach you what He needs you to learn.

Moleskin: so I was reminded by Urkel that I had signed up to Q only after I HCd for another workout elsewhere. Thank you for keeping me honest gentlemen. 

I like the slower motions better than the faster ones

  • When: 20200228
  • QIC: Olaf
  • The PAX: Mr. Feeny, Tinder, Oops, Winslow (R), Mowtown, Android, GI Jane (R), Outhouse


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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 30’s.

FNGs: None

COP:  SSH (IC) x20, Terrible Ts (IC) x10, Imperial Walkers (IC) x14 (I hiccuped at 13 and everything thought I was done),  TTT (IC) x10

The Thang:

YHC rotates weinkes regularly and can always pull one out if needed.  And this morning, it was needed.  Gave the Pax a choice between Numberama (isometric workout) or 11’s-ish where each Pax chose their exercise to lead.  Majority chose the isometric workout which involves moving and holding “positions” of an exercise when you call your number in numberama. Once it comes back, you call your number again and go to the next position. Exercises and positions below.

  • Squats with the Block (up and down)
  • Merkins (up and down)
  • Flutter Kicks (Left leg up, Right leg up)
  • Calf Raises – Toes Straight, Out and In (up and down)
  • Curls (1/2 way, up, 1/2 way, down)
  • Xs and Os then switched to Boat and Canoe
  • Lung jacks (Right forward, left forward)
  • CPRs (curl, press, down tricep, up tricep, down to chest, fully down)
  • Leg Lifts (3 inches, 45 degrees, and threw in some left and right action)
  • Bobby Hurley’s (Jump up each time you counted and returned to squat)

Stowed the blocks…

Mary: Was going to do Mary, but train passed so kept with the theme and numberama going with a couple burpees.  And even for the last one, did a body builder with the leg split done in low plank.

Numberama: 9

Namerama: Mr. Feeny, Tinder, Oops, Winslow (R), Mowtown, Android, GI Jane (R), Outhouse, Olaf

Pledge and COT

Announcements: Easter Convergence

Devo: Like workouts, YHC tries to keep a couple devos handy.  He had been reading a book on faith and how once we understand God’s love and grace for us, it will transform our thinking.  Our thinking drives a lot about how we approach things.  Satan isn’t working to make us sin, he is using our mind to keep us in a low place and distracting us with negative thoughts.  We need F3 and community to help us out of these places and thoughts.  Winslow said that he had been struggling with this because of Age, kids and physical condition, and knew he had to get out into the gloom more.  Pax rallied around and prayed for him at the end.

Moleskin:   Dabo fartsacked a Q, but we covered for him. Saget HC’ed and fartsacked so there may be rumors going around that they were together, snuggled up somewhere nice and warm.  We tease, but we cover and care. Mr Feeny attributed to the backblast title, and quickly corrected himself once he realized how it sounded…  Pax had lots of opportunities for mumble chatter this morning…

Skipping in the Rain

  • When: 20200226
  • QIC: Olaf
  • The PAX: Tebow, Cornhole, Outhouse, GI Jane (R), Dabo


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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: 60s and moist, but at least the rain held off

FNGs: None

COP:  SSH (IC) x20, Don Quixote’s (IC) x10, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

YHC initially planned to modify one of Cheetah’s workout, but the plan would call for his can of weinkes, and no one likes a wet weinke, so a new plan was made since rain was possible.  Pax grabbed a block + 1 and met at the end of the parking lot for a Usain Bolt.  Pax in turn would pick the exercise that the rest of the group would do while they traveled to the other end of the parking lot and back.  First round, was Farmer Carry (hence the extra block).  Round 2: Cusack;  Round 3: jail break;  Round 4: skipping; Round 5: Run to middle forward and return backwards; and Round 6: Farmer Carry/Jailbreak (1 pax take blocks, next pax brings them back)

Mary: We included her in the Thang…

Numberama: 6

Namerama: Tebow, Cornhole, Outhouse, GI Jane (R), Dabo, Olaf

Pledge and COT

Announcements: Pray Request for Outhouse and finals.

Devo: YHC read in his devotion yesterday (and shared in his backblast from the Hole) about the devil’s schemes.  We use “the devil made me do it”, but it’s not about the action, but rather the thoughts of despair that come out of our sin or distracting us from who God says we are.  Of course, satan attacked me that last night.  A post online caused turmoil in believing a lie, doubting my judgement and decisions, and causing hurt.  It isn’t our sin that knocks us out, it’s our belief in the lies.

Moleskin:   An hour before, the rain was torrential and YHC wondered if anyone would show up (again).  GI Jane said that he almost fartsacked because of the rain, but was glad that he didn’t.  Always feels good when the pax feel that a workout is worth their while.