Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

September Mile Test at the Creek

  • When: 20170925
  • QIC: Snowden
  • The PAX: McFly, Urkel, Scarecrow, Cowbell, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  71 Nice

No FNGs

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

 

Thang:

The Monthly Mile Results.  Just about everyone saw improvement to some degree.   Even the guy that didn’t drop seconds off his time still managed to run faster than 99% of the adult population.

Urkel:  7:41

Cowbell: 7:32

Scarecrow: 8:46

McFly: 6:10

Snowden: 6:08

Announcements:  Color Run Oct 16th, 3rd F on Friday, Creamer Launch this weekend, I forgot to announce the Oak.  I’ll do better next time.

Pledge – Successfully Spoken

BOM – Completed

Devo:  Problems are better solved when you understand the situation.  Resist the urge to fix before you listen.

 

Double Dutch at The Ditch

  • When: 20170914
  • QIC: Stalker
  • The PAX: Boucher, Cowbell, Futurama, TKO, Stringbean, Saget, BCG, Wiper, Humpday, Scarecrow, Snyder, Drumstick


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Intro:  YHC does not normally recycle weinkes, but he’s allowing this one to make the rounds around the AO’s. The ropes test a different skill set, and each time this workout is presented, at least one PAX teases YHC with an offering of merlot. 13 men stepped up to test their rope skills.

Disclaimer:  Given

Warmup: arm circles, WGS, outcast merkins

Thang: Pair-up into six teams, grab one block each, and reconvene on the basketball court.

Station 1 – jump rope

Station 2 – curls

Station 3 – OHP

Station 4 – squat/raises

Station 5 – block dips

Station 6 – declined Spiderman

For the first round, each man will perform at max effort at their respective station for 1 minute. Then rotate to the next station.

For the second round, each man will perform at max effort until both men jumping rope missed.

For the next evolution, the PAX will complete a series of exercises that are all about the cardio. The first two men to complete the prescribed reps will begin to run around the tennis courts. All subsequent PAX will hold plank until the six is in. Once all PAX are in plank, they will yell for the runners to STOP. The PAX will then Cussack their block to the nearest runner. Then bear crawl with block to the lead runner. From there, all PAX will complete the next exercise. Rinse and repeat.

125 toe touches (counting only the left foot), Cussack, bear crawl

100 SSH, Cussack, crawl bear

75 mountain climbers, Cussack, lunge

Mary: No time for Mary

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: 1 Peter 5 discusses the roles of church elders and the younger members. To paraphrase, the elders should lead by example, not lord over the younger members. The younger members should act with humility and submit themselves to the elders. Remember the phrase, “respect your elders”? Humility is simply placing others’ needs above oneself. God promises grace to those who humble themselves.

 

August Swamp Fox Test

  • When: 20170831
  • QIC: McFly
  • The PAX: 16 Showed Up including 1 FNG! Recording Failed to save so doing my best but forgetting a couple... TKO, Wingman (Respect), Boucher, Futurama, BCG, Honey Boo Boo, Scarecrow, Cowbell, Hacker, Wiper, Saget, Redo, Urkel, McFly, Sticky Fingers (FNG)


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As is typical for the Ditch there were about 5 HC’s at the most and we ended up with 16!  Good Job Men!

Warm Up was simple: 15 DQH, 15 SSH, 15 TTT, 15 Imperial Walkers

The Thang:  Pax ran to grab a block and headed to the trail for the Swamp Fox.

The Swamp Fox is Simple but NOT EASY!  The first round is always done together on Q and consists of 20 burpees, 20 V-UPs and 20 Squats with blocks and a . 4 mile run. After round one it’s up to each man to finish as many rounds as possible on his own with par for the course being 5 or 100 of each exercise and a 2 mile run.  Everyone gave their best!  Almost everyone did 4+ rounds, Many did 5 + Rounds and several made it for a record breaking 6!  Unfortunately my voice recording failed to save but I remember a few so T-Claps to Bouche’ for 5.5 rounds with a 20 lb vest, Futurama for 6 rounds (I think) with a weighted vest, Saget for completing with a ruck and TKO for 6 full rounds!

Devo was about David trying to do the right thing in the wrong way.  Often we have good intentions but God has spelled out some specific instructions in the Bible that tell us how he wants things done.  Trying to do the right thing in the wrong way, even with the best of intentions, can result in disaster as we saw when King David tried to bring the Ark of the Lord back to Israel without following God’s method and a man was killed over it.  Once David recognized his mistake and went about it God’s way the Lord helped them with the task.  Similarly God has given us one way to know him.  Jesus says “I am the way, the truth and the life, no man cometh unto the father but by me.”  “He that believeth on the son hath everlasting life but he that believeth not on the son is condemned already because he hath not believed on the name of the only begotten son of God.”

Mile Test Results at the Creek: PR’s-a-plenty and an FNG

  • When: 20170828
  • QIC: Snowden
  • The PAX: Recount, Dutchess, Wee Woo, Shortcake, McFly, Caviar (FNG), Honey Boo Boo, Scarecrow, Urkel, Dunkin, Cowbell, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  Low 70’s.   Much better for the mile test.

FNG:  One, Jared.  Friend of Shortcake’s.  Shortcake mentioned him coming out at yesterday’s Creamer run.  This will be a fine introduction to the Creek and F3 Summerville/Goose Creek.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

The Thang: It’s the last Monday of the Month.  Lets run the mile test!

We began by circling up around the Creek’s makeshift shovel flag.  The Shame of F3 Summerville/Goose Creek.  A lovingly, but poorly fashioned thing.  Painted in the colors of Goose Crap.  There we did a little through the tunnel, a little stretching and a little discussion of what was to come.  I was pleased to see a decent sized crowd this morning.  12 in total.  One FNG, as well as new Creek poster Scarecrow.  Scarecrow started posting a week or two ago out at the ditch.  This was his first group run.

I explained that we’d say on the course this morning.  We’d complete a one mile warmup around the pond (2 laps).  The first lap would just be a jog, then we’d do some stride sprints on the second lap.  Once warmup was done we’d muster at the starting line.  YHC sent runners off at roughly 20 second intervals to avoid trampling each other.

Not much to say about the mile.  Run it fast!  Do it as fast as you can!

Results:

McFly:  05:59
Snowden:  06:12
Caviar (FNG):  06:26
Honey Boo Boo: 06:26
Dutchess: 06:57
Recount  07:29
Cowbell  08:01
Shortcake 08:05
Urkel  08:15
Wee Woo  08:30
Dunkin  08:30
Scarecrow 09:50

Nice work by everyone here….   McFly ended up being our champion (obviously).  YHC bested last month by 12 seconds. FNG made an impressive first showing.  Honey BooBoo, I know the guy is fast.  It was curious to see what the man would unleash.  A 6:26 on tired legs apparently!  Dutchess breaking the 7 minute barrier great job!  Recount, incredible improvement here.  Not just breaking the 8 minute mark but smashing it.  Cowbell, two months has made a huge difference for this guy.  Shortcake didn’t wear his watch….  I gave him what he told me he ran (somewhere between 8:00 and 8:10).   Good job SC!  Urkel making big strides as well with the 8:15!   Weewoo, guy has been running with us about two weeks and making great improvements.  Dunkin, amazing progress from a guy who refused to run 6 months ago.  Scarecrow.  Two weeks into F3, and busting out a sub 10 minute mile.   Every single one of these guys ended up putting in 3+ miles on their feet today between warmups, the mile and the cool down.

We cooled down with another mile and a half or so around the AO.

Announcements:  Summerville AO’s converging on Saturday’s.  The Ditch is TBD but for now appears like it will continue to meet BAU on Saturdays.  The Ditch Boot camp will run it’s monthly endurance test, the Swamp Fox on Thursday.

Prayers for people in Houston, (our FNG has family there dealing with the floods).  Urkel’s son dealing with a fever.

Pledge – Successfully Spoken

BOM – Completed

Devo:  Schedule your day and your week while thinking about the man you want to be, not the things you have to get done.  Don’t neglect your responsibilities, but don’t forget to be intentional about devoting time for God, Family, reflection, and improving the areas of your life that need attention.   Pulled this little nugget from chapter 2 of my study with Drumstick at the Goose Creek 3rd F Friday group.

FNG:  Welcome Caviar!  Caviar takes care of baby fish at a hatchery!  We named him caviar because that is a job that affords him a very luxurious lifestyle which means he probably really enjoys eating caviar on toast points while acquiring his vast land holdings.  Made sense to me.  Good name.  Can’t remember who called it out, but it was somebody to my right.