Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

Three’s Company’s Bedrock Q Debut

  • When: 20210506
  • QIC: Waldo (Three's Company as Co-Q)
  • The PAX: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger


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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-60s & Muggy

FNGs: None

COP: SSHs x14 IC; TTT x10 IC; Don Quixotes x10 IC; LBAC x15 IC (forward & backward); Overhead Claps x15 IC; Merkins x10 IC; Squats x20 on Q

The Thang:
-Grab one block, meet by the entrance to the dirt parking lot and partner up.
-Lap 1: One partner does 10 burpees while partner farmer carries two blocks.  After the burpees, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 2: One partner does 20 merkins while partner cusacks one block.  After the merkins, run and catch up w/ partner and switch roles.  Repeat until lap is complete.
-Lap 3: One partner does 10 lawnmowers w/ each arm while partner lunge walks.  After the lawnmowers, run and catch up w/ partner (carrying your block) and switch roles.  Repeat until lap is complete.
-Rinse and repeat the three laps again.
-Run around dirt parking lot without blocks and the mosey to the baseballs in front of the park.
-Spider-man merkins; Everyone holds plank, and one by one, each Pax does 5 spider-man merkins
-Mosey back to the flag and stow blocks.

Mary: No time for Mary today

Numberama: 10

Namerama: Sakrete, Easy In, Defib, Snips, Fish N Chips, Mayhem, Placebo, Swinger, Three’s Company, Waldo

Pledge and COT

Announcements: Bedrock is hosting this week’s Saturday workout…Microwave will be Qing

Devo: Reach out to a brother when you are in need…don’t hold everything inside.

Moleskin: I had seen Three’s Company around so much, that I never realized that he hadn’t ever become a full fledged Q.  He had come up with workouts in the past when there was no Q present at an AO, but had never planned a workout at F3 yet.  He decided to pick up the co-Q for today and he came up with a great one.  He’s definitely Q ready, and I’m excited to see what he can do around the region.  Thanks for stepping up Three’s Company, and great job by the Pax today.

Final tour de Sakrete 13

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib


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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 80’S AND SUNNY!

FNGs: None today

COP:  10 TTT IC, 10 Hilbillies IC, 10 LBAC forward and 10 reverse, 10 over head clap, 10 moraccan night clubs

Thunderstruck plank merkins  (run on this one is going to be from the grass by where the blocks are store over to the sidewalk in between tennis courts and back)

The Thang:

Separate in two groups.  Group 1 begins jog around the long part of the park.  Group 2 goes the opposite direction.  When the 2 groups meet up execute the following

5 burpees IC; 10 merkins on Q, 15 WW1 situps on Q, 20 squats on Q, 25 LBC on Q.  Continue running the same direction.  Every time you meet up do the exercises.  Rinse and repeat for 4 meet ups.

Stay in your groups and meet on the road that runs in front of the senior center.  Group 1 heads around the block in one direction while group 2 heads the other.  Indian run race.  Finish line is the entrance to Doty park parking lot on Hickory.  Stop Indian run and enter park.  One lap around the park at your pace.

1 minute and half of WW1 Situps.  One set of failure.

Mary: Thunderstruck plank merkins.

Numberama: 12

Namerama: Pink Slip, Masterload, Motherboard (R), Threes Company, Peaches, Space Balls, Cheetah, Placebo (R), Wing Nut, Old Falme (R), Defib, Sakrete

Pledge and COT

Announcements: Charleston Stair climb.  Father’s Day workout is in the works.  Memorial Day Murph.  Follow the page for future updates.  

Devo: Gave my testimony again.  Keep pushing gentleman.  This group works.

Moleskin:   The few times I have either Qed or attended a BC @ Accelerator we have met in the grass on the far side of the park near the gazebo.  Well there were kids practicing soccer there.  Would have been difficult to do a BC with them there so we relocated to the grassy area by where the blocks are stored.  My first time Qing 2 workouts in a day.  However, that wasn’t the greatest feat of the day.  Cheetah attended 3 BCs and a liquifaction.  BJDDAL (Bedrock-Jones DD, Accelerator and Liquifaction)  Dude is a stud.  Speaking of studs.  THREES COMPANY HELD PLANK FOR 4 DIFFERENT PLAYINGS OF THUNDERSTRUCK WITHOUT BREAKING PLANK ONCE!  A record that can only be tied.  Great work men.  Always enjoy posting at accelerator just rarely works out with my schedule.  It is a different animal working out in the afternoons.  I’ll take the sun not being out.    Thanks again for playing along gentleman!!

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


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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:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

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.

FINAL TOUR DE SAKRETE STOP 10

  • When: 20210424
  • QIC: Sakrete
  • The PAX: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (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: Warm and pending rain

FNGs: None today

COP:  10 TTT IC, 10 LBAC FORWARD, 10 LBAC REVERSE, 10 OVER HEAD CLAP, 10 MORACCAN NIGHT CLUB, 10 HILLBILLIES IC, 10 Don Q IC

Thunderstruck plank merkins

Lap around the entire Doty Park at your pace

The Thang:

Partner Up.  Mosey to the parking garage by way of N Hickory, W Luke (Jingles Hill), S Cedar, W Richardson then Central Ave.  Go at the pace of your partner.  Arrive at same time.  Plank until 6.

5 Burpees OYO; 10 merkins on Q, 15 WW1 Situps on Q, 20 squats on Q.

Jail break 1 straight away and bear crawl 1 ramp.

Repeat exercises.

Jail break 2 straight aways and bear crawl 2 ramps

Repeat Exercises.

Jail break 3 straight aways and bear crawl 3 ramps.

Repeat Exercises

Jail break straight aways and walk ramps all the way to the very top

Repeat Exercises

Down the stairs as quick as you are comfortable.

Once at the bottom of the garage move out back to he park in the same direction we got there except this time move as one.  No six and no leader.  One pack

Mary: 25 LBC IC

Thunderstruck plank merkins

Numberama: 12

Namerama: Microwave, M&M (R), Placebo (R), Threes Company, Mugsy, Peg (R), Waldo, Pretzel, Schrute, Century (R), Motherboard (R), Sakrete

Pledge and COT

Announcements: Inaugural Charleston Stair Climb June 19th.  Get signed up and lets execute

Devo:

You Must
And you must love the LORD your God with all your heart, all your soul, all your mind, and all your strength.’ (NLT) ( Mark 12:30 )

Jesus explains to his disciples that this is the most important of all the commandments! We must love God with all your heart, soul, mind, and strength.  Pray these words over the ones you love. The most important thing we can do in our lives is grow to be people that love God wholeheartedly.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=w7dSjgJdcT

Moleskin:   Time for a field trip.  Took advantage of the hour workout this morning and took a field trip to the concrete beast.  Jailbreaks are a good way to get heart rate up.  So are burpees.  We did a lot.  If I remember correctly Motherboard joined the ranks of people to make it through Thunderstruck without having to run.  Short list.  Thanks for the opportunity to lead

Tour de Sakrete THE OCHO

  • When: 20210419
  • QIC: Sakrete
  • The PAX: Masterload, Flo, City Slicker, Old Flame, High Stick, Splinter, Snap On, Hash Tag, Pyle


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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: Cooler than expected but still clear.  It hasn’t rained in about 3 years

FNGs: Not today

COP:  On you prior to 0445.

The Thang:

Route is as follows.  Left out of the parking lot of senior center.  Left on W 4th N St.  Left on Bryan St.  Left on W 1st N St.  Left on Laurel.  Rinse and repeat until time

Mary: Not on running days

Numberama: 10 at some point or another

Namerama: Masterload, Flo, City Slicker, Old Flame, High Stick, Splinter, Snap On, Hash Tag, Pyle, Sakrete

Pledge and COT

Devo: Expose Them
Take no part in the worthless deeds of evil and darkness; instead, expose them. (NLT) ( Ephesians 5:11 )

As we walk daily with the Lord, we begin to see room for improvement in ourselves.  When you clearly see sin in your life our natural tendency is to cover it up and hide it from others.  Yet, hiding it only makes room for it to flourish.  By bringing it out into the open a weight is lifted because you are authentic.  Talking openly also invites others to help keep you accountable and allows healing to begin.  Do you have anything in your life that needs to be exposed?
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=FtvCDQ4I2V

Moleskin:   Tremor is the AO that meets the earliest in the region.  Sakrete is habitually late.  YHC made sure he wasn’t going to be late for this one.  Arriving roughly 10 minutes early I still had no idea what route we were going to run.  I’ve lived in the Summerville area for going on 8 years and still do not know the roads downtown.  So I figured I would work a route that was easy to relay to the PAX.  Apparently…. according to City Slicker… we ran the Alston Loop.  City Slicker wasn’t thrilled with my lack of creativity.  I don’t care.  He’s a turd.  This was my first Q @ Tremor in my tenor in F3.  High Stick left a little early.  YHC ran 4 miles.  Everyone else ran more that that.  Pyle and Hashtag came strolling in right @ 530.  I’m only assuming but I think they ran about 15 miles that morning.  First and last Q @ Tremor brings stop THE OCHO on the tour to a close.

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!!

In the land of the Country Club, the one-armed man will lead them

  • When: 20210410
  • QIC: Pretzel
  • The PAX: Fish & Chips, Show Me, Sakrete, Placebo, Motherboard, Sugar Mountain, Microwave, Muggsy, Threes Company, Pretzel


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Bedrock. Saturday, April 10. The one-armed man led a musically-accompanied workout, giving the PAX free reign to choose their own exercises if desired. Since I was fairly confined to core and lower body I wanted others to have the option of mixing in some upper body. A different exercise for each song, with a lap around the gravel parking lot when you need a break.

I can’t upload a picture so here are some wieners.

Conditions: Clear, 60. Great weather.

COP

SSH x 2

Umm…some other stuff. Probably Imperial Walkers. Maybe Don Quixotes. Likely Through-the-Tunnels.

The Thang

Teen Angst (What The World Needs Now) – Cracker

Squats

 

Super Bon Bon – Soul Coughing

LBCs OR Merkins

 

(Can’t You) Trip Like I Do – Filter/The Crystal Method

Overhead clap OR Overhead press

 

Resignation Superman – Big Head Todd and the Monsters

Low Plank

 

People Who Died – Jim Carroll Band

Heels to Heaven

 

Take The Time – Dream Theater

Lunges OR Curls

 

Slither – Velvet Revolver

Freddie Mercuries

 

Brothers Gonna Work It Out – Public Enemy

Big Boy Sit-Ups

 

Root Down – Beastie Boys

Pickle Pounders

 

Revelations – Audioslave

Calf Raises

 

Celebrity Skin – Hole

Tricep Extensions OR Sumo Squats

 

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.