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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Be a Man

  • When: 20201019
  • QIC: Wee Woo
  • The PAX: Sophia, Discount, Redo, Glowstick


2020-10-19 by Wee Woo Leave a Comment

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

Filed Under: The Creek Tagged With: discount, glowstick, Redo, Sophia, Wee Woo

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R)


2020-07-29 by Sakrete Leave a Comment

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

Conditions: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

Filed Under: Fault Line Tagged With: Cheetah, Dri Prime, Fish N Chips, Green Bags, Grits (R), Horshack, Hospice (R), Mayhem (R), Microwave, Old Flame, Peaches (R), Peg (R), Placebo (R), Pretzel, Redo, Sakrete, Shrute, Snooki, Three's Company, Too Much, Waldo

Desconstructed Swampfox

  • When: 20200709
  • QIC: Sofia
  • The PAX: Prayer Request, Redo, Hacker, Tinder


2020-07-09 by Sofia 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 muggy

FNGs: no FNGs

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

The Thang:

In preparation for the monthly fitness test at The Ditch, to be held end of the month, YHC decided to deconstruct the Swampfox. The Swampfox monthly fitness test is comprised of 20 reps of the following: burpees, V-ups, and squats w/ block. This is then followed by a run down to towards the end of the trail and back to startex. This is conducted OYO for max “laps”.

Today YHC broke the Swampfox into 20 hand release merkins, 20 bobby hurleys, run to towards end of trail, 20 squats (no block), 20 V-ups, run back to startex. Rinse repeat together as one unit.

Mumble chatter: V-ups performed on your back … not to be confused with VBAC (Vaginal birth after c-section) 😉

Numberama: 5

Namerama: Prayer Request, Tinder, Hacker, Redo, Sofia

Pledge and COT

Announcements: All of them

Devo: 1 Cor. 10:13-14

Filed Under: The Ditch Tagged With: Hacker, Prayer Request, Redo, Sofia, tinder

All the miles

  • When: 20200706
  • QIC: Sofia
  • The PAX: Prayer Request, Fanta, WeeWoo, Redo


2020-07-09 by Sofia Leave a Comment

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

Conditions: Wonderful

FNGs: None

The Thang: Nothing fancy, just the good ‘ol big loop.

Numberama: 5

Namerama: Prayer Request, Fanta, WeeWoo, Redo, Sofia (Q)

Pledge and COT

Filed Under: The Creek Tagged With: FANTA, Prayer Request, Redo, Sofia, weewoo

It’s Been a While

  • When: 20200707
  • QIC: Redo
  • The PAX: Tinder, Sophia, prayer request


2020-07-07 by Redo Leave a Comment

Mission: F3’s mission is to plant small workout groups that are free of charge to all men. We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: hot and drizzly

COP: SSHx10, TTTx 10

The Thang: THE DIRTY DOZEN

Pax grabbed a block and headed to shelter. This morning would be tabata training and it looked something like this:

40 seconds work/20 seconds rest

12 exercises=1 round

after round is complete rest for one minute. rinse and repeat until time is called.

the 12 exercises:

Squats

OHP

WWI situps

Curls for the girls

Flutter kicks

Merkins

Mountain climbers

Triceps extensions

block swings (kettlebell swings)

Block press

Freddy Mercury

Bobby Hurley

3 complete rounds were done before PAX were instructed to stow blocks.

COT:

Announcements, pledge, namorama, Numberama, prayer requests, prayer

Devo: the enemy is always attacking and looking for a way to get into our thoughts. Be vigilant

Filed Under: The Ditch Tagged With: Prayer Request, Redo, Sophia, tinder

Monday Edition at the Creek with Olaf

  • When: 20200224
  • QIC: Olaf
  • The PAX: Redo, Urkel, Meter Maid, Goober, Glowstick, Discount, Master Load, Beaker, Fanta


2020-02-24 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: 50 and pretty pleasant

FNGs: None

COP:  A little stretching

The Thang:

5 ran the big loop and 5 ran 8’s with Zone 2.

Mary: More Stretching

Numberama: 10

Namerama: Redo, Urkel, Meter Maid, Goober, Glowstick, Discount, Master Load, Beaker, Fanta, Olaf

Pledge and COT

Announcements: P200 Volunteers.  Prayer Requests for Redo (M and 2.0) and Broke Back’s broke back.

Devo: YHC has pulled a lot of inspiration from friends post on Facebook/Instagram lately.  A recent one was about waiting until it feels 100% right.  Some people wait all day for 5 pm.  Some people wait all week for the weekend, some people wait all year for the holidays, and some people wait a lifetime for happiness.  We sometimes put things off because it’s not the right time.  We may say “When it slows down” or “When my job is more stable”, or whatever, but sometimes we miss out of life because we are waiting for things to be perfect.  If it’s important, make it happen.

Moleskin:   With only a couple of chances left to complete February’s running challenge, most pax are left with some of the weird or difficult tasks.  Urkel had to get the 3 miles with negative splits.  After the 2nd mile, it was blown, but he and YHC picked up the pace and recovered to get the task completed.

Filed Under: The Creek Tagged With: Beaker, discount, FANTA, glowstick, Goober, Master Load, Meter Maid, Olaf, Redo, Urkel

Unplanned Fartlek and Biker Shorts

  • When: 20200211
  • QIC: Olaf
  • The PAX: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome)


2020-02-11 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-60s and quite delightful

FNGs: Teddy Ruxpin (Welcome)

COP:  None.

The Thang:

Discount and Redo showed up with their bikes which is a first for the Hole.  Feeney walked with Brokeback while GI Jane and YHC took the FNG around.  Since the FNG was just getting back into running, we varied pace.  Ran for a mile, recovered for a bit (i.e. fast walking), sprinted from cul-de-sac to cul-de-sac,  Jogged for 2-3 blocks.  Mixed jogging, running and recovery for the remainder of the run between intersections/landmarks, so turned out to be a pretty good spur of the moment Fartlek.

Mary: None

Numberama: 7

Namerama: Mr Feeny, Brokeback, GI Jane (R), Redo, Discount, Teddy Ruxpin (Welcome), Olaf

Pledge and COT

Announcements: P200 volunteers.

Devo: At the hike meeting

Moleskin: Floppy may have a stricter definition of a fatlek, but speed play was definitely done so YHC is going to count it.  Urkaf is checking off those boxes…

Filed Under: The Hole Tagged With: brokeback, discount, GI Jane (R), Mr. Feeny, Olaf, Redo, Teddy Ruxpin

Squats, PRs and Trashing Cookies

  • When: 20200205
  • QIC: Olaf
  • The PAX: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar


2020-02-05 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: Upper 50s

FNGs: None

COP:  6 Pax at the beginning completed 25 squats

The Thang:

We ran or walked the figure 8.

Mary: 50 Squats – to complete the box for February’s running challenge

Numberama: 8

Namerama: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar, Olaf

Pledge and COT

Announcements: Men’s Hike and all of the running events

Devo: YHC was talking to Life Alert and he struggled getting 3.5 miles in since he hadn’t been posting.  In many areas of our lives it gets easy to compromise once, and then it turns into a regular situation.  From diet to exercise to what we watch, we have to understand that sometimes we “can’t handle it” and need others to push us and keep us accountable…  and not leaving cookies at Redo’s house after small group.

Moleskin: Wee Woo and Cheddar showed up late and Cheddar had to leave early so we just saw him in passing.  Wee Woo (literally) ran through the BOM with fist-bumps before finishing out another 30 minutes of running.  Also Redo had a PR first mile.  His watch had an a pace of 8-ish, but YHC had closed to a 7:40 pace.  Either way, most of the mile was sub-8 which was awesome.

Filed Under: The Creek Tagged With: Beanie Baby, Cheddar, discount, Life Alert, Olaf, Prayer Request, Redo, Wee Woo

The Ditch 12/28/19: YHC’s Speaker Beatdown

  • When: 20191228
  • QIC: Bedpan
  • The PAX: Prayer Request, Tinder, Redo, Chedda, McFly


2019-12-29 by Bedpan Leave a Comment

Intro: 6 HIM arrived at the Ditch yesterday morning for YHC’s speaker beatdown. YHC got a new Bose speaker for Christmas & thought it would be great to use it for his Q.

Conditions: High 50s, no precipitation

Shortcake Special (Before the BC): Redo

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:
Grandfather Clock x10 IC, TTT x10 IC, Don Quixote x10 IC, IW x10 IC, LBAC x15 IC fwd/back.

The Thang:
Grab a block, head to the church

Song #1 “Sally”: everytime “bring sally down” is said, do a squat. After song is over, we complete a 0.4 mile Indian Run.

Song #2 “Thunderstruck”: everytime “thunder” is said, do a burpee. After song is over, we did a 0.2 mile Indian Run, jailbreak back OYO.

completed 20 Lunges OYO, Flutterkicks w/block x30 IC, Block Press x30 OQ

Song #3 “Another Brick in the Wall”: complete left arm, regular and right arm merkans on the block while only the singer is singing. AMRAP OYO. After song is over, OYO 0.4 mile run.

Damnits x15 OQ, Iron Crosses x20 OQ

stow blocks

6 Minutes of Mary:
No time

Numberama:
6

Namearama:
Bedpan, Chedda, Prayer Request, McFly, Tinder, Redo

Announcements:
Anniversary Party 1/12. Redo has a running event coming up. Pray for Discount.

Pledge of Allegiance: Did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Be strong, and let your heart take courage, all you who hope in the LORD.
– Psalm 31:24

YHC spoke about how important it is to have hope in your life. We don’t gain victory over life’s difficulties from our feelings, we gain a victory from our faith in God. Some people have every right to give up, but they chose to be strong, take courage and hope again instead. If you find yourself facing difficulties, pour out your heart to God in faith so He can pour out His strength to you in love.

Moleskin:
Speaker beatdown as promised 🙂

Filed Under: The Ditch Tagged With: #f3counts, Bedpan, Cheddar, McFly, Prayer Request, Redo, tinder

Good ole fashion loop

  • When: 20191028
  • QIC: Goober
  • The PAX: doctor octopus, Olaf, Wee Woo, Urkel, Redo, Meter Maid, McGruff, FANTA, Tinder, Goober


2019-10-28 by Goober Leave a Comment

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

Filed Under: The Creek Tagged With: doctor octopus, FANTA, Goober, McGruff, Meter Maid, Olaf, Redo, tinder, Urkel, Wee Woo

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