Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Do something that sucks/you hate

  • When: 20210505
  • QIC: Chowdah
  • The PAX: GI Jane, olaf, cornhole, snooki, hookem


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Intro: gonna do things we don’t like to do or aren’t good at

Conditions: nice 65

Shortcake Special (Before the BC): someone said this was his second workout of the day

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 x 10 ic, hillbillies x 10 ic, imp walkers x 10 ic. 25 burpees oyo

 

The Thang:
Started with apple turnovers. 3 parking spaces of bear crawls 3 of crab walk, 3 bear, 3 crab.  Repeat except crawl bear for BC.

Two teams of 3 partly borrowed from Waldo on Tuesday.  One guy farmer carries 2 blocks while other 2 guys run.  Other 3 do or.

6 RDS, lawnmower rows, cprs, burpees, oh press, flutter kicks, cftg

6 Minutes of Mary:

2 min plank with various yoga/plank positions/ MTN climbers/ sh taps

Numberama:
6

Namearama:
GI Jane, olaf, cornhole, snooki, hookem, Qic

Announcements:
Father’s day convergence, mem. day murph

Pledge of Allegiance:check

BOM: (Prayer)
Led by Qic

Devo:
Led by Qic

Do the thing that you hate or are not good at. Work on your weaknesses.  Callus over your mind!  I hate crab walks.  We did them.  I don’t like Q’ing.  I did it!  Get outside of your comfort zone!

 

Moleskin:
This is the Qs chance to talk about the workout.

Final Tour de Sakrete Stop 11

  • When: 20210426
  • QIC: Sakrete
  • The PAX: Wee Woo, Fanta, Urkel, Olaf


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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: nice run for a morning

FNGs:  They don’t come to running AO’s 

COP:  OYO prior to 0500.

The Thang:

We ran.  4 miles.  Up 52 roughly 1.25 miles.  Then out to St. James.  Down Old Monks Corner.  Passed the old Ditch.  Through the neighborhood and back out to 52 and back to the flag.

Mary: She took the day off

Numberama: 5

Namerama: Wee Woo, Fanta, Urkel, Olaf, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Moleskin:   A few days prior to this Wee Woo reached out to me to inform me that not only was this my Creek farewell but it was also going to be Fanta’s.  He is moving back to Ohio.  Wee Woo wanted it to be know.  During the preblast YHC tagged our good friend Snowden  to see if maybe there was a shot he could return.  As we expected he was unable to make the trip from Blythewood.  However, he also ran @ 0500.  He recorded a farewell video for Fanta and I.  It really touched my heart and started this Monday off on a great foot.  Admittedly, YHC has not made it to the Creek very often, if ever.  Was unfamiliar with the routes they run so the plan was simple.  Run around the figure 8 at the park until time expires.  Fanta changed it up a bit as he wanted to run the 4 mile loop.  So that’s what we did.  Fanta good luck on your next adventure sir.  Great run guys.

Tour de Sakrete 5

  • When: 20210413
  • QIC: Sakrete
  • The PAX: GI Jane, Goober, Olaf, Mr. Feeney


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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: Warm and clear

FNGs: None today

COP:  OYO prior to step off

The Thang:

Run through Foxbank Plantation.  Totaled 4 miles in 45 minutes.  GI Jane and Mr. Feeney were the rabbits while Olaf hung back with the turtle Sakrete.  Goober stayed in the middle.  Couple cars weren’t expecting to see 5 guys lit up like Christmas trees running around the neighborhood and were traveling a bit too fast and they got an eye ball full of bright LED light courtesy of GI Jane.

Mary: Gave her the morning off

Numberama: 5

Namerama: GI Jane, Goober, Olaf, Mr. Feeney, Sakrete

Pledge and COT

Announcements: Liqufaction at Stalkers Thirsty Tortoise 4/22

Devo:

Qualified
It is not that we think we are qualified to do anything on our own. Our qualification comes from God. (NLT) ( 2 Corinthians 3:5 )

We often rely on our own ability to “perform well” to make things happen in our lives.  We all are tempted to be self-sufficient; not looking to God or others to provide for our needs. God is in charge of every detail of our lives!  We are not qualified on our own and every blessing we have is from him.  Pray and ask God for His help and guidance for your life.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=LC0jhgoLc3

Sent from my iPhone

Moleskin:   I had absolutely no idea how big Foxbank Plantation was.  Thing is huge!!

Final tour de Sakrete 4

  • When: 20210409
  • QIC: Sakrete
  • The PAX: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG)


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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: Warm and clear

FNGs: Yes.  2.0 of Dollywood.  Now known as Tanker

COP:  TTT x 10 IC, Leave arms up until instructed to drop.  10 LBAC IC, 10 LBAC Reverse IC, 10 overhead clap IC, 10 Moroccan night clubs IC

Thunderstruck plank merkins.  (Listen to AC/DC Thunderstruck.  Hold plank until they say THUNDER in the song and do a merkin.  If plank is broken run down to the curb and back in the fight)

Yo-Yo run.  Run around the church.  Once you are back circle back to the 6 and bring him in.

Indian run around church.  Once in the front sprint back to the flag.

The Thang:

As you are looking at the church from Cypress Gardens:

Corner 1:  Front right.

Corner 2.  Back right

Corner 3. Back left

Corner 4 Front left

Gather at corner 1.  5 burpees OYO.  Run to corner 2.  10 American Hammers IC.  Run to corner 4.  20 Squats on Q.  Run to corner 3.  15 calf raises IC.  Run all the way around back to corner 3.  15 Calf Raises IC.  Run to corner 4.  20 Squats on Q.  Run to corner 2.  10 American Hammers IC.  Run to corner 1.  5 burpees OYO.  Run around the entire church.  5 burpees OYO.

Line up on curb.  Sprint to middle of front of the church.  Mosey to other curb.  Jailbreak to center and Mosey back to original curb.

Mary: Thunderstruck plank merkins; WWI setups until time is called.

Numberama: 13

Namerama: Outhouse, Brokeback, Tecmo, Snooki, Corn Hole, Olaf, Dollywood, Hacker, Tanker (FNG), Sakrete

Pledge and COT

Announcements: Updated the PAX on the happenings of Sakrete.  Also used this time to thank Olaf for his generosity of opening his home during the P200.  That’s grade A F3 right there.

Devo: replace with devo

Moleskin:   I haven’t made it out to the Den as much as I wanted.  Schedules just didn’t line up.  They have a great AO out there.  If you haven’t made the time try and work it into your schedule.  They have a bunch of absolute studs out there.  We had us a FNG out there.  He is the 2.0 of Dollywood.  He is now known as Tanker.

A Different Kind of 4 Corners

  • When: 20210127
  • QIC: Olaf
  • The PAX: Uga, Dollywood, Cornhole, Flash, 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 60’s with intermittent rain showers

FNGs: None

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

The Thang:

YHC had the pax grab 4 blocks to the the corners.  YHC’s 2.0s were talking one day about a game they play in gym class called 4-corners.  There is a person that is “IT” and they cover their eyes in the center while the rest of the kids run to one of the corners.  Each corner has a number and color associated with it.  The person who is it, calls out a number or color, and those in the associated corner are out.  Rinse and repeat until only one kid remains and they are the next person to call out corners.  YHC thought this would be fun with a deck of cards and each corner would be a suit… YHC started while all of the other pax picked a corner.  The card was picked and the pax had a choice to either:

1) do the exercise on the card with the winners while the losers jail breaked across the parking lot (for the listed number of reps or until the losers got back), or

2) Jail break across the parking lot while the losers did the exercise the entire time while the winners jail breaked the parking lot

Each pax took a turn picking the card (and being an automatic winner). Completed 4 complete rounds before time was up…

Mary: Not done because of time

Numberama: 6

Namerama: Uga (R), Dollywood, Cornhole, Flash, Brokeback, Olaf

Pledge and COT

Announcements: Relaunch of the Ditch at 0600 on Saturday and unspoken prayer requests.

Devo: YHC is reading the book on intimacy and it was discussing anger and how when we get angry, it is usually because we are either; Hurt, Frustrated or Afraid.  Getting mad and angry doesn’t solve the situation so it is important to get to the root cause and figure out how we can address the true feelings.

Moleskin:   A few pax fartsacked because of the threat of rain, and for the most part it wasn’t bad, but near the end, it did get a little heavier.  Been a long time doing a BC in the rain… at least it was warm.

Back in the Saddle Again (Day 2)

  • When: 20210105
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel


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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: 39/40 but didn’t feel too cold

FNGs: None

COP:  Not at this AO

The Thang:

Brokeback walked with Urkel and Grid Square who walked.  The rest ran…

Mary: light stretching

Numberama: 7

Namerama: GI Jane, Mr Feeny, Brokeback, Oops, Grid Square, Urkel, Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday. GC/MC P200 team may have some openings if anyone is interested.

Devo: YHC’s word/direction for 2021 is “intimacy” which would be weird for a single HIM if the definition is only based on sex.  But the true definition is having “shared” experiences. We found what was important during 2020 and there was a lot of time for intimacy with our families.  Moving into 2021, we shouldn’t forget this and as things open up, we need to focus on the relationships that we want intimacy in.

Moleskin:   The group of runners started out at a sub-10 minute pace and end up with negative splits for the 4 mile run.  This was definitely faster than the group was use to as a whole and definitely a PR for Oops who YHC has been trying to encouraging to believe that he could run at a sub-10 pace.  Good Job Oops!

Back in the Saddle Again (Day 1)

  • When: 20210104
  • QIC: Olaf
  • The PAX: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (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: 40 but nice

FNGs: Dollywood

COP:  SSH (IC) x20, Don Quixotes (IC) x15, Hillbillies (IC) x10, TTT (IC) x10, LBAC (OYO)

The Thang:

YHC modified first BC he Q’d.  After grabbing a block, each of the pax (excluding FNG) grabbed a weike from Olaf’s can and to the first corner .  In turn, each pax led the first exercise on their weinke (10 reps).  First corner was upper body where many, many merkins were done.  Pax then grabbed their blocks and moseyed over to corner 2 for legs, corner 3 for Abs/Core and finally corner 4 for cardio, which ended with 2 rounds of Burpees.  One round was enough so YHC had pax stow the blocks for Mary.

Mary: American Hammers (IC) x25, LBCs (IC) x25, Reverse Crunches (IC) x25, Boxcutters (IC) x25

Numberama: 8

Namerama: GI Jane, Mr Feeny, Brokeback, Cornhole, Oops, Grid Square, Dollywood (Welcome), Olaf

Pledge and COT

Announcements: Anniversary party at Canes this Saturday.  Many races cancelled or moved to virtual, but keep a look out as there are some smaller ones out there.  Prayers for Grid Square and possible new “dream” job.

Devo: With all of the unrest in 2020, YHC discussed how we handle judging people and cautioned about Pax online presence.  There have been many friends that have made online comments and it has completely ruined their reputation. Heard about actor who made online comments that went against the “popular” opinion and crowd was asking for her to be fired.  We have to be cautious about what we say and make sure that it is true, honest, uplifting and of good report.  And we also have to be kind and respectful of comments made that are different than our own.  Sometimes the best policy is to not say anything at all.

Moleskin:   YHC had not Q’d a BC in quite some time and was feeling like a sad clown again, so he jumped in and will Q the Den all this week.  Nothing motivates more than jumping back in and leading…

Damp Friday

  • When: 20201113
  • QIC: Schrute
  • The PAX: Space Cowboy, Placebo, Pretzel, Grits, Grover, Olaf, Milk Bone, Sugar Mountain, YHC


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Warm up: waiting for 5am start

Weather : 74 degrees and a little less humid. Light mist in air.

the Thang: a visit from Goose Creek PAC Groober and Olaf. Milk Bone from Lexington came out for some fun. Everyone ran various routes towards Nexton Elementary and back. Pretzel had a SCS.

 

COT: pledge announcements and prayer from Space Cowboy. Always inspirational and powerful.

make it a great weekend.

Be prepared…..short weinke vs. long weinke

  • When: 20200918
  • QIC: Chowdah
  • The PAX: Oops, GI Jane, mr.pheeny, olaf, brokeback, cornhole


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Intro: Q had to leave at 0459 to go to the gas station next door to poop

Conditions: 70 and muggy

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:
They did the usual, probably, but after a 30 min ride getting over there, YHC had to poop!

The Thang:
4 corners w block

50 reps each corner,  corners labeled upper body, legs, core, and 10 burpees

Pax were paired up and given ability to choose exercises, most of the standards were chosen w little deviation

Once each corners reps were completed, pax left their blocks, ran ahead to next corner and back to retrieve said block and so on and so forth

3 full revolutions were completed

2.25 miles we’re traveled

 

6 Minutes of Mary: had a core corner

No time at end

Numberama: 7

Namearama:
Oops, Mr.Pheeny, Olaf, cornhole, GI Jane, brokeback, YHC

Announcements:
Ruck for hunger, volunteer opportunities/ 2nd-3rd F coming up

Pledge of Allegiance: aye

BOM: (Prayer)
Led by QIC

Devo:
In life, Be prepared!

Moleskin: 

Is it ok to have a short weinke and switch it up and give the PAX an option to choose their own?  Perhaps, given the proper format, pairing up, staying together, etc.  It is also important to note no FNG’s present, but they would have been fine, I think?  What do you think?

It was a Crazy Game of Poker

  • When: 20200831
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: 76 degrees and humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

We have been playing with the F3 playing cards at The Den since a few Pax picked up decks.  This was a variation while playing 5 card stud.

Q dealt each Pax 5 cards, with jokers in the deck as wilds.  Best 5 card poker hand wins.  It pays to be a winner, all losers “ante” 10 burpees while the winner arranged the card order.  The Pax then complete the exercises on each of the 5 cards in which ever order the winner decides.  The Q deals again  and you play the next hand the same way.

Winners were  GI Jane (x2), Cornhole, Mr. Feeney

Mary:

Plenty

Numberama: 5

Namerama:  Mr. Feeney, Oops, Olaf, GI Jane (R), Cornhole

Pledge and COT

Announcements:

Devo:

Devo shared by Mr. Feeney.  1 Cor. 16:13-14

Be on the alert, stand firm in the faith act like men, be strong.  Let all that you do be done in love.

We discussed the contrast of the worldly impression of “act like men” and “be strong”  with God’s intent here of “stand firm in the faith” and acting in love.  Good conversation by the Pax.

Moleskin: So the Q wanted to try something different the the F3 cards.  The poker worked out great, I would recommend it!  If you don’t like all the low cards in the deck, Poker is perfect.  We did nearly all face cards, aces, and jokers.  First hand was 3 aces by GI Jane, so 300+ reps right there!