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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Return of the OG

  • When: 20190311
  • QIC: Redo
  • The PAX: Redo, urkel, weewoo, snowden, discount, pinwheel, doctor octopus, cornfed, fanta,TKO, olaf


2019-03-11 by Redo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: moist

FNGs: None 

COP: Nope

The Thang:

We ran the OG loop for the return of the OG AKA Snowdrone.

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: YHC talked about PAX that passed away over the weekend that was from Hartsville. YHC talked about man that was hit by care on Rivers and passed last week as well. YHC talked about being thankful for what we have from our abilities to our families, jobs, etc. Be thankful in the trials of life as well.

1 Thessalonians 5:18 give thanks in all circumstances; for this is will of God in Christ Jesus for you

Moleskin: discount may forever be known as dismount

Filed Under: The Creek Tagged With: cornfed, discount, doctor octopus, FANTA, Pinwheel, Redo, Snowden, TKO, Urkel, weewoo

First Official Table32

  • When: 20190302
  • QIC: Redo, Pinwheel, Mr. Feeny, Dabo, Sofia, String Bean, Beanie Baby, Recount
  • The PAX: Redo, Pinwheel


2019-03-06 by Olaf Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Didn’t matter

FNGs: None

COP:  Consumption of blessed chicken

The Thang:

Getting Ready For The Expected While Being Ready For The Unexpected

Get ready; be prepared, you and all the hordes gathered about you, and take command of them.
Ezekiel 38:7

There are four quadrants of preparedness: get right, live right, lead right and leave right

Because it is a Lizard, F3 is an Organization of leaders rather than an Organization with leaders. As such, every Member of F3 is asked and expected to be a leader both within F3 and in the other Groups in which he is a Member. This ethic arises from our Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.

Within F3 a leader is called the Q, which we define as a leader who takes responsibility for the Outcome in the Groups of which he is a Member.

Some Outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned Outcomes, the Q can anticipate and get prepared for what will be expected of him to be Effective. But the Q cannot do that for unexpected Outcomes because they come upon him suddenly—for those Outcomes he must already be prepared to be Effective.

As a result, to Effectively respond to both the envisioned and circumstance-driven Outcomes that arise along the his path, the Q must gradually but consistently accelerate his Preparedness through the process of becoming more Right in the Mission essential aspects of his life. He does this by pursuing Right-ness in four distinct quadrants: get Right, live Right, lead Right and leave Right. Together, these four quadrants form the G3L:

• First Quadrant (Q1): Get Right

To properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

• Second Quadrant (Q2): Live Right

To be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other Members of his Groups if his personal alignment is proper.

• Third Quadrant (Q3): Lead Right

To practice Effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his Communities to be healthy, his Organizations to be Effective and his Teams to be dynamic.

• Fourth Quadrant (Q4): Leave Right

To build a legacy, the aligned and purposeful Q exerts Disruptive leadership with IMPACT throughout his lifetime and beyond.

The process of Preparedness is deliberate and sequential

Although each quadrant of Preparedness stands on its own merits, the G3L is not randomly arranged. Each provides the foundation for the one succeeding it such that the Q cannot Live Right if he has failed to first Get Right. Nor can he Leave Right if he did not Lead Right. By accelerating his Preparedness through the G3L, the Q gradually grows into a great leader who leaves a legacy that continues to guide people even after he has passed away.

Each quadrant of the G3L is comprised of a series of QPoints that are designed to sequentially build upon one another. Like the quadrants themselves, the QPoints are not randomly arranged, such that the Q will find that his work relationships will be unhealthy if he has not first ensured that his marriage is accelerating. He also will find that very little in his life works if he is not accelerating his physical fitness, which is why the daily discipline of physical training is one of the very first QPoints. A Q must Get Right with his own body before he can help anyone else.

The QPoints should not be viewed like specifications on an engineer’s blueprint. They do not provide a precise prescription of life and how to live it. Rather, they are Guardrails that encourage the Q to develop his own path to Preparedness by providing as little structure to the effort as necessary.

Each QPoint is organized into five components that are designed to convey the essence of the QPoint and make it sticky and and easy to pass along within a Group’s LDP. The five components are the Statement, the Scripture, the Socratic, the Synthesis and the Spur.

• Statement: the organizing principle of the QPoint. The Statement provides the QPoint’s definition and reason for its inclusion in the quadrant.

• Scripture: a verse of wisdom that exemplifies the Statement and demonstrates the timeless nature of the leadership concept that it represents.

• Socratic: three questions designed to elicit thought and discussion about the QPoint.

• Synthesis: a short essay expounding and explaining the QPoint. Sometimes it will tell a story. Sometimes it will be more thematic. The Synthesis broadens the principle provided by the Statement and provides practical examples of its application.

• Spur: three concise takeaways from the QPoint. They serve as points on the Q’s emotional compass that help him stay on the proper azimuth under the stress incumbent from an unexpected Outcome.

Love is the accelerant of Preparedness

Each QPoint is a simple call to a difficult action that is designed to help the Q lay the Bricks necessary to form the Guardrails that will enable him to accelerate his G3L throughout his entire life. We call this process of Preparedness Bricklaying , and we know that it is not easy. It requires both the knowledge that change is required and the willingness to make it. While the former can be learned through Schooling (something every man is accustomed to doing), the latter requires a change of heart (something very few men do in the course of their lives).

Heart change requires passion, and by that we mean the willingness to suffer through the obstacles that always appear in the path of any Movement toward Advantage. Nothing good comes easily, nor should it, for it is what a man learns about himself during a difficult journey that makes him an Effective guide for those that come afterward. It is not the just the willingness to take the journey that makes a leader great, it is the quality of the map he draws along the way and his desire to share it with others for their Advantage.

For nothing a man attains in his life has any value whatsoever until the very moment that he freely gives it away. That is the moment he transitions from being merely a leader into being a great leader.

The Q’s commitment to Preparedness will only take him so far down the road to greatness. He could have the heart of a lion and still fail for lack of a critical ingredient, and that is love. If he does not love the people he leads more than he loves himself he cannot put their interests above his own. And that is what Preparedness is ultimately about—the Q’s willing readiness to answer the unexpected call to subordinate his personal benefit for the benefit of those who depend upon him.

Preparedness is built upon Bricks, but its impetus and accelerant is love. When all else falls away, it is only love that will remain.

Mary: None… but we may have needed it

Numberama: 9

Namerama: Redo, Pinwheel, Mr. Feeny, Dabo, Sofia, String Bean, Beanie Baby, Recount, Olaf

Moleskin:   It was awesome when Dabo brought up guardrails before YHC brought them up.  The Pax eagerly recognize the importance of this, especially when it comes to understanding that fellow brother help us enforce these boundaries.

Filed Under: Uncategorized Tagged With: Beanie Baby, dabo, Mr. Feeny, Olaf, Pinwheel, Recount, Redo, Sofia, String Bean

P200 Training in Full Effect

  • When: 20190304
  • QIC: Redo
  • The PAX: redo, weewoo, BJB, mall cop, TKO, olaf, sophia, stringbean, goober, glowstick, urkel, cornfed, snyder, marsha marsha marsha, pinwheel, muscadine, meter maid


2019-03-04 by Redo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 66 and breezy

FNGs: noneC

The Thang:

PAX ran the famous, world reknowned Goose Creek loop backwards.

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo: Preparation, intentionality, obedience-Words God needs us to put on our hearts. God is working in YHC and without these words in motion in all things, doors don’t shut and we don’t go through the open doors God has provided for us. Get after it!

Filed Under: The Creek Tagged With: BJB, cornfed, glowstick, Goober, Mall Cop, Marsha Marsha Marsha, Muscadine, Olaf, Pinwheel, Redo, Snyder, Sophia, Stringbean, TKO, Urkel, weewoo

The Monthly Running of the Berninator

  • When: 20190227
  • QIC: Redo
  • The PAX: discount, doctor octopus, pinwheel, hacker, beanie baby, urkel, redo, sophia, stringbean, friar tuck, weewoo


2019-02-28 by Redo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: nice

FNGs: None

The Thang:

YHC was informed by Urkel that Snowden changed the Berninator and time needed to decrease 30 sec each half mile…at 0457! PAX were instructed of the Berninator:

Start at a number (somebody said 11 min mile and YHC didn’t do the math because math is hard) and decrease every half mile by 30 seconds. and…go

All PAX ran the loop several times, some got around quicker, some got more miles. YHC heard sub 7s, sub 8s, 11 solid!. Strong work guys.

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: 2 weirdos, Sophia and Stringbean were in for some sandbaggery at 0400 and got in their mile(s) at some point.

Filed Under: The Creek Tagged With: Beanie Baby, discount, doctor octopus, Friar Tuck, Hacker, Pinwheel, Redo, Sophia, Stringbean, Urkel

War…What is it Good For?

  • When: 20190223
  • QIC: redo
  • The PAX: Redo, harbaugh, olaf, TKO, Sophia, Beany baby, weewoo, friar tuck, juliet, prayer request, pinwheel, stringbean


2019-02-28 by Redo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: nice

FNGs: None

COP:

Merkins x20 on q, TTTx20 IC, SSHx20, others

The Thang:

YHC brought out the F3 Deck of cards and decided to play a little war with the deck. PAX were lined up from oldest to youngest and folded line in half, there are the teams.

PAX were instructed to send one from each team to bear crawl to card pile and grab a card. Winner of War could pick which card/exercise his team wanted. Most were confused, some eventually caught on. This was not enough for the PAX, so YHC quickly called audible and set up the cones for a little starfish.

Starfish- five cones placed as a star. every odd number is in the middle cone, starting with 1 merkin and finishing with 25, and the other cones had other exercises to include 4 ct flutter kicks, box cutters, lbcs, and heels to heaven.

Mary: no time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: Harbaugh stunk the ditch up so bad, it was still there Tuesday in the concrete.

Filed Under: The Ditch Tagged With: Beany baby, Friar Tuck, Harbaugh, Juliet, Olaf, Pinwheel, Prayer Request, Redo, Sophia, TKO, weewoo

Who’s Keeping Up with Who

  • When: 20190225
  • QIC: Olaf
  • The PAX: Mall Cop, Snyder, Discount, Sofia, String Bean, Dr. Octopus, Urkel, Cornfed, Pinwheel, Meter Maid


2019-02-25 by Olaf Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Mid-40s.  A little nippy.

FNGs: None

SCS: Sofia and String Bean for a little sandbaggery

COP:  None

 The Thang:

No shenanigans, we just ran the big loop in reverse.  Ruckers (Sofia and String Bean) as well as Cornfed stayed close and ran the loop around the pond.

Mary: We only run

Numberama: 11

Namerama: Mall Cop, Meter Maid, Snyder, Discount, Pinwheel, Sofia, String Bean, Urkel, Cornfed, Dr Octopus, Olaf

Pledge and COT

Announcements: Rugged Maniac (March 16th), Discounts Garmin Challenge, and P200 Volunteers

Devo: YHC discussed his 2.0’s desire to bring her classmates leftover cookies.  YHC’s M thought that she was “buying” her friends with the cookie.  YHC was glad that it was only cookies she was leveraging her friendships with, but it made him think about the situation.  YHC likes to “host” and help people, and after talking with his 2.0, he realized that her motives weren’t really bad.  Often we try to determine motive for someone’s actions and sometimes we simply need to trust that their hearts are good.

Moleskin:  YHC and Meter Maid ran together, both stating that they were working back into their normal running pace.  When completed, YHC joked about how fast the pace was and Meter Maid said that he was just trying to keep up.  Sometimes we think we are the chaser, when really we are the chasee…

Filed Under: The Creek Tagged With: cornfed, discount, Dr. Octopus, Mall Cop, Meter Maid, Olaf, Pinwheel, Snyder, Sofia, String Bean, Urkel

Ultimate Frisbee is the best!

  • When: 20190209
  • QIC: Redo
  • The PAX: olaf, pinwheel, mack, redo, tko, splinter, dabo, juliet, ramen, stringbean, mcfly, goober, beanie baby, prayer request, mr feeny, corn fed, FNG-mall cop


2019-02-11 by Redo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: nice and cool

FNGs: one Ryan Wilkins

COP: SSHx20, TTTx10, merkinsx20

The Thang:

Ultimate Frisbee. Two youngest PAX were selected to pick teams and TKO did not pick Dabo to pick first. Teams were selected, PAX headed to the field.

Teams were then told by YHC that the team that scores gets to instruct the team that got scored on to perform exercise no more than 20.

Some of the exercises included: duck walk back to other side, bear crawl to other side, monkey humpers, bobby hurleys, squats, lunges, too many to name.

Muscadine showed up late for Q school and was added to a team to even things up. No one was injured, but Juliet may still be feeling that for some time! YHC was on the winning team FYI!

Mary: none

Numberama, namarama, announcements, prayer requests, prayer, pledge.

Devo: Jeremiah 29:11 For i know the plans i have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

YHC talked about personal transitions in the home and how difficult it can be at times to be patient in the waiting.

Moleskin:

Welcome FNG Mall Cop to the PAX.

Filed Under: The Ditch Tagged With: Beanie Baby, Corn Fed, dabo, Goober, Juliet, Mack, McFly, Mr. Feeny, Olaf, Pinwheel, Prayer Request, Ramen, Redo, Splinter, Stringbean, TKO

Fruit of Spirit

  • When: 20190208
  • QIC: saget
  • The PAX: saget, flash, uga, redo, mr feeny, urkel, pinwheel, wolverine, inboard


2019-02-09 by Saget Leave a Comment

Intro: Time for a kinder more gentle approach to a beatdown. I promised no blocks or anything heavy today and I delivered on that promise.

Conditions: Beautiful, low 60s!

Shortcake Special (Before the BC): Urkel and Redo for a ruck patrol of Faxback

Ruckers: Urkel and Redo

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:
SSH x 20, TTT x 10 (please), IW x 15, arm circles OYO

The Thang: 
4 Corners: Legs – Dynamic lunges (forward and back IC) x 15 ea leg, Bobby Hurley’s x 20, Squats x 20, Monkey Humpers x 20 IC.

Chest – Outcast Merkins x 10, Alt shoulder tap plank x 20, single wide arm Merkin x 10 ea arm, Alt shoulder tap plank x 20.

Shoulders – Carolina Dry Docks x 20 on all four corners with Bear crawl transition on the short sides and jail break on the long sides.

Abs – LBC x 30 IC, AH x 30 IC, flutter kicks x 30 IC, freddie mercury x 30 IC

6 Minutes of Mary: 
PAX choice x 25 each

Numberama: 
9

Namearama:
saget, flash, uga, redo, mr feeny, urkel, pinwheel, wolverine, inboard

Announcements:

Pledge of Allegiance:

BOM: (Prayer)

Devo:

Moleskin:
A heavy hand is not necessary to be productive or efficient. This lesson was applied in the workout by not using anything “heavy” to lift but using dynamically challenging movements. This requires more effort to control just as we are to have self control in our words and actions. When confronted with bad behavior from our children or attitude from our spouse we should rise above the use of a heavy hand. When I use a harsh tone, yelling or a knee jerk punishment it feeds the behavior I am trying to correct and in turn creates a never-ending cycle of bad decisions. Love and Mercy win the day.

Filed Under: The Den Tagged With: flash, Inboard, Mr. Feeny, Pinwheel, Redo, Saget, Uga, Urkel, Wolverine

Impromptu Q

  • When: 20190207
  • QIC: saget
  • The PAX: Corn fed, mcfly, ewok, prayer request, pinwheel, saget


2019-02-09 by Saget Leave a Comment

Intro: FNG was present so I was reminded to not send him to the hospital like several others in the past.

Conditions: Warm, muggy

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Welcome Ewok, PJ comes to us as a recruit from McFly’s church.

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:
SSH x 20, TTT x 10, IW x 15, Arm Circles OYO

The Thang: 
Grab a block and mosey to the court to line up length ways near the tennis court. 11s were the plan with Descending Squats, transition with walking lunges, Ascending American Hammers, and transition back via walking lunges. Hold Al Gore until the 6 is in. Second round: Descending Merkins, transition with bear crawls, Ascending Freddy Mercury’s, and transition back with bear crawls. Hold plank until the 6 is in. With short time, 101 curls for the girls to round out the work out.

6 Minutes of Mary: 
No time

Numberama: 
6

Namearama:
Corn fed, mcfly, ewok, prayer request, pinwheel, saget

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
McFly

Devo:
McFly

Moleskin:
Welcome Ewok who other wise would have been named jar jar, but we already have one. Scifi fan that everyone was struggling with, we were all hoping a sports team to pick on though buckeye was suggested and considered to mean.

Filed Under: The Ditch Tagged With: Corn Fed, ewok, McFly, Pinwheel, Prayer Request, Saget

The Latestest Creek Backblast Ever!!!

  • When: 20190123
  • QIC: Redo
  • The PAX: olaf, weewoo, pinwheel, discount, doctor octopus, sophia, urkel, redo, stringbean, all 9s


2019-01-31 by Redo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: cold

FNGs: none

COP: none

The Thang: 10 Ran around the figure 8 for 45 minutes

Filed Under: The Creek Tagged With: discount, doctor octopus, Olaf, Pinwheel, Redo, Sophia, Stringbean, Urkel, weewoo

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