Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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:

 

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…

Roll the Dice

  • When: 20200127
  • 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: 47 degrees and light rain

FNGs: Disclaimer given, no FNGs.

COP:  SSH, TTT, Imperial Walkers

The Thang:

Workout was a roll of a single die.  Each Pax took a turn rolling the die and the Pax proceeded to complete the corresponding exercise.  Round 2 each Pax rolled the die twice and the Pax completed both exercises.  Round 3 was double or nothing where we doubled the exercise from the die.

The exercises were as follows:

1-5 burpees

2-10 merkins

3-15 mountain climbers

4-20 squats

5-25 imperial walkers

6-complete all 5 exercises

Mary:

No Mary

Numberama: 6

Namerama: Used to, Brokeback, Outhouse,  Mr. Feeney, Tinder, Oops

Pledge and COT

Announcements:

Devo: You reap what you sow.  Whether it is the our physical fitness, marriage, raising children, or engaging in small group.  We must decide the fruit we choose to bear and then make sure we are sowing the seeds that will produce our fruit.

Moleskin:  It was great to see 6 Pax show up for a cold rainy day.  The Pax helped me decide an ab workout to keep us from laying on the wet ground.  LBCs were replaced with imperial walkers.  The pax showed a great push and the workout had the perfect ending… on the double, Tinder rolled a 6 so we did double the reps on all exercises for a finale.  Great work…..plenty of squats and I don’t think I have ever done that many imperial walkers in my whole life added together.

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…

One does not simply roll the dice

  • When: 20191220
  • QIC: Outhouse
  • The PAX: Oops, G.I. Jane (R), Mr. Feeney, Brokeback, Tinder, Techmo (2.0), Olaf, Outhouse


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Conditions: A comfortable 28 deg

FNGs: None

Disclaimer: Given

COP:

SSH 20 IC

IW 15 IC

The Thang:

YHC brought another pole to the PAX.  This time we played Yahtzee.  6 dice were brought.  First Pax rolled choice combination of 5 dice (1, 2,3, 4, or 5 dice) and added up all numbers.  This then corresponded to an exercise on YHC’s pole.  Pax who rolled for exercise previous round rolled a single die.  This calculated the reps performed.  (1=5, 2=10, and so on).  Only exercise not determined by number of reps was a lap ran. 2 or 3 of a kind you could choose any exercise below the total of dice. Small straight(4 in a row), you could choose any even number. Large straight(5 in a row), you could choose any odd number. True Yahtzee (5 of kind) you could choose any on the pole. Full House, you could chose any exercise you wanted, including those not on the pole.

Mary:  Was left alone.

Numberama: 8

Namerama And Pledge: Done with pride

Announcements: Den closed Christmas day, Aniversary party at The Ponds, SH%&Show at Icehouse.

Prayers and BOM : Done

Devo:

On Wednesday after our workout, I went home and waited for my M to come downstairs after she got ready for work.  When she came downstairs I grabbed her and held her close and we danced a small little dance together prior to waking up the daughter.  Recently I have been trying to find the better things in my day that I want to remember.  Things like smiles, dances, hugs, kisses, etc.  The recent loss of Underhand has made me want to make a greater effort  to find the “little” things that mean the most.  On a weird note I remembered Footloose as he was trying to convince the counsel that dancing was not “Bad”.  It made me want to look farther into the verses with dancing in them.

Psalms 150:3-4

Praise him with trumpet sound:

Praise him with psaltery and harp.

Praise him with timbrel and dance

Ecclesiastes 3:4

A time to weep, and a time to laugh; a time to mourn, and a time to dance.

In the movie it is used to abolish a law against dancing.  If you read the whole verse though it reminds us that each and every emotion has it’s time.

Eccleleiastes 3:1

“for everything there is a season and a time for every purpose under heaven:”

Moleskin:  

Tried a new version of Yahtzee. Pax seemed enthusiastic until large number of reps were rolled.

The 500 Block Press were Perfect

  • When: 20191218
  • QIC: Olaf
  • The PAX: GI Jane (R), Mr. Feeny, Weezer, Oops, UsedTo, Brokeback, Tinder, 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: mid-40s

FNGs: None

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

The Thang:

Paired up for Mary and Mar(m)tha – Dora focusing on Abs and Arms…

  • 100 Tricep Extentions
  • 200 LBCs (IC)
  • 300 Curls
  • 400 Flutter Kicks
  • 500 Block Press

Most finished the entire workout…

Mary: Leg Lifts (IC) x25, Freddy Mercurys (IC) x25, Heels to Heaven (IC) x25, Working Supervisors (IC) x25 (i.e. hold legs 3-6 inches off the ground while counting IC to 25)

Numberama: 9

Namerama: GI Jane (R), Mr. Feeny, Weezer, Oops, UsedTo, Brokeback, Tinder, Outhouse, Olaf

Pledge and COT

Announcements: Continued prayers for the Henry family.  Anniversary party

Devo: YHC discussed being in a funk and not really getting into the Christmas spirit this year.  It’s sometimes easy when we get into these mental places that we forget what it’s about.  We know God’s promises for us and what he has called us to do, but we stop believing or doing.  Maybe it’s because we aren’t seeing the results, but in any case, sometimes discipline is needed to keep pushing on despite of how we feel and push ourselves to be in community.

Moleskin:   YHC added the 500 block press after seeing that pax were going to finish early.  GI Jane said it was perfect… My arms do not agree…

MO is the same only the pax have changed_6

  • When: 20191219
  • QIC: Olaf
  • The PAX: Magoo, 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: Low-30s

FNGs: None

COP:  Keeping warm in our cars.

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 4

Namerama: Magoo, Brokeback, Oops, Olaf

Pledge and COT

Announcements: Anniversary party.  Traveling safety for a lot of the pax and continued prayers for the Henry family.

Devo: One was done

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

MO is the same only the pax have changed_5

  • When: 20191205
  • QIC: Olaf
  • The PAX: Mr. Feeny, GI Jane, 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, GI Jane, Oops, Olaf

Pledge and COT

Announcements: Christmas Party

Devo: One was done

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

This ain’t the Level. The next level’s the Level.

  • When: 20191211
  • QIC: Olaf
  • The PAX: Tinder, Maybelline, Oops, McFly, Outhouse, Mr. Feeny, Weezer, GI Jane (R), Brokeback, Tecmo, Used To, Uga, Prayer Request


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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-50s with stiff cool breeze

FNGs: None

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

The Thang:

Pax grabbed a block for interval workout that consists of 7 Cycles with 4 sets of exercises.  YHC uses his can of weinkes to determine the exercises.  Round times are as follows with 20 seconds of rest between each round:

  1. 30 seconds/10 seconds rest
  2. 45 seconds/10 seconds rest
  3. 60 seconds/15 seconds rest
  4. 90 seconds/20 seconds rest
  5. 60 seconds/15 seconds rest
  6. 45 seconds/10 seconds rest
  7. 30 seconds/10 seconds rest

Lots of fun was had.  Pax tired quickly…

Mary: Flutter Kicks (IC) x40, Reverse Crunches (IC) x25, LBCs (IC) x20

Numberama: 14

Namerama: Tinder, Maybelline, Oops, McFly, Outhouse, Mr. Feeny, Weezer, GI Jane (R), Brokeback, Tecmo, Used To, Uga, Prayer Request, Olaf

Pledge and COT

Announcements: Christmas Party, Oak Road Brewery @ 6pm.  Unwrapped toy for Operation Sweet Tooth.

Devo: 2 Kings 13:18-20 is the story of Elisha on his deathbed instructing the king to strike his arrows on the ground.  The king does it 3 times and Elisha gets mad and tells him that he will only defeat their enemies 3 times and should have done it 5-6 to completely destroy them.  The king just did what was asked.  There was no passion.  The story is easily relatable to working out.  We get up and go to workout, which is the right and good thing, but we don’t push ourselves while there.  There is no passion to improve.  We will never get to the next level if we don’t push ourselves past the point where we don’t think we can go on.  Discipline is always important to keep moving, but at some point we become stagnant and won’t see gains.  We have to keep pushing to the next level (whatever that may be), because the next level is the level…

Moleskin:   Two down, two to go in Olaf’s 4 Qs in 4 Days penance for fartsacking on Monday…