Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville’s First Virtual Workout

  • When: 20200321
  • QIC: Cheetah
  • The PAX: Luigi, Dorothy Mantooth, Chowdah, Suave, Major Dad (R), Placebo (R), Manana, Stalker (R), Motherboard (R), Repo, Snowden, Three’s Company


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Intro: Friday afternoon YHC learned that he was going to be front and center for the first virtual workout. Safe to say I didn’t get much sleep as I was excited and nervous to give this a go. 6AM came and the show began!

Weather: Mosquitos-less the first 45 minutes. Mosquito-full the last 15 minutes. Some had cozy 68 degree weather in their homes.

FNGs: None that I’m aware of.

Disclaimer: Given just in case.

COP:

SSH x15 IC

TTT x10 IC

THANG: 10 to 100. PAX will complete an exercise and run roughly 20 yards and back. Virtual PAX were told to do High Knees till we got back.

First Round

Catalina Wine Mixer x10 IC

Overhead Press x20 On Q

Lulu x30 On Q

Monkey Humpers x40 IC

Bent Over Row x50 On Q

Carolina Dry Dock x60 On Q

Curls x70 On Q

Flutterkicks x80 On Q

Calf Raises (30 Out, 30 Reg and 30 In) IC

Hundreds IC

Second Round

Peter Parker’s x10 On Q

Damn It’s x20 On Q

Tricep Extension x30 On Q

Squats x40 On Q

American Hammers x50 On Q

Chest Press x60 On Q

Planking Shoulder Taps x70 IC

Flutterkicks x80 IC

High Knees x90 IC

Hundreds IC

MARY:

WW1 Sit-ups x10 On Q

Box Cutters x20 IC

Dying Cockroach x15 IC

Heel Touch x20 IC

SSH x25 IC

American Hammers x30 IC

T Merkin x10 On Q

Burpees x20 OYO

30 Second Plank.

RECOVER RECOVER

NUMBERAMA: 7 physical, 6 confirmed at home.

NAMERAMA: Physical: Cheetah, Luigi, Dorothy Mantooth, Suave, Chowdah, Placebo (R), Major Dad (R). Virtual: Stalker (R), Motherboard (R), Manana, Repo, There’s Company, Snowden

Pledge Prayer and Announcements: Luigi mentioned that hospitals will be needing blood donors soon. If you are healthy, please think about donating while you still can.

Moleskin: Only a couple hiccups on YHCs side but otherwise a great workout and good feedback. It was also great to see some faces at The Jones that I haven’t seen in some time.
Stay healthy F3🐆

The Return of the OG

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

Legs, shoulders, and sandbags

  • When: 20190308
  • QIC: Defib
  • The PAX: Dri Prime, Marco, Popeye, Wreck It Ralph, 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: 40s and clear.

FNGs: No FNGs, but it’s worth mentioning that Popeye’s first post was Monday and he’s posted 4 out of the last 5 days! (Tiger was there for 3 of them, but work Wore him out too much to make it today)

Ruckers: Marco, Dri Prime, Wreck It Ralph, Defib

Disclaimer: Given

COP:

Squats 20 IC

Alt shoulder taps 20IC

*arms up and if they come down we do Burpees

LBAC F & B 10 IC

shoulder taps 15 IC

Moroccan night club 20IC

Tclaps 25 IC

*arms down! No Burpees!

Lt dans 10 IC

Mtn climbers 20IC

The Thang:

Sandbag Relay: cones were set 18 – 20 yards apart. Each Pax set up shop at a cone. Coupons started at one end of the line and Pax would carry each coupon from their cone to the next cone and once all coupons were  moved, circle up at the end of the line.

Coupons: 80# sandbag, 60# sandbag, 40# sandbag, and an unnecessarily heavy cinder block! (Which is what Popeye used for his exercises)

Super 22’s! (With a set of 2 exercise, complete 1 rep and 1 rep, then 2 reps and 2 reps, 3 reps and 3 reps, etc)

reps 1 to 15 were Good Mornings and Overhead press. YHC audibled for reps 16, 17, 18 to be squats and OHP. Super 22s were cut short to make time for another sandbag relay back to the flag and Mary

Mary: 

6 minutes of Mary with 6 reps, 6 reps, and 6 reps; rinsed and repeated 6 times to complete the ab complex: Iron crosses, damn its, WWI sit-ups

Numberama: 5

Namerama And Pledge: Done

Announcements:

YHC has arthroscopic knee surgery next Thursday!

Prayers and BOM : 

Prayers for Splinter’s M’s health and for Splinter and their family.

Prayers for YHC’s marriage and knee

Devo:

We all wear “masks” and don’t let many, if any, know the real us. Find people who you can reveal the real you to. We might not even know the real us until we find these people who know our darkest secrets and fears but stay beside us and fight for us.

Moleskin:  

It’s been a long time since I had the Q and I again realized that time flies when I have the Q…. or were we just having too much fun… 😂😅

T claps to Popeye for posting at all Magnitude and Bedrock BCs this week! His First post was just Monday! Strong work!

Dora at the Ditch

  • When: 20190103
  • QIC: Redo
  • The PAX: redo, futurama, cornfed, goober, pinwheel, weewoo, flash, prayer request, friar tuck ,danger zone, snowden, stringbean


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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: Niceish

FNGs: none

COP:  20 SSH IC, 13 TTT IC, LBACs forward/backward/fast/slow

The Thang:

PAX were instructed to partner up and grab a block and meet at the basketball court. YHC pre placed a few coupons to include a 40 lb and 60 lb sandbag. Other coupons included a tire, a slosh pole, and blocks for farmer carries.

While one Pax started the workout, the other partner would either farmer carry two blocks, carry slosh pole, or the sandbags. other option was to flip tire to other end of basketball court.

Exercises for dora include:

100 body builders, 200 merkins, 300 WW1 situps, 200 OHP, 100 4 ct flutter kicks

Mary:  

No time

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

Devo:

YHC talked about F3 Qsource and read the following leader’s message:

Faith does not mean trusting God to stop the storm, but trusting him to strengthen us as we walk through the storm.

All that I have seen teaches me to trust God for all I have not seen.

Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.

When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you.”

Every day is a new start. A new chapter to turn everything around. You have to let go of the hurt before you can start fresh.

YHC told the PAX to reach out for help, talk to someone if you need to, and keep moving forward

Cooling showers after The Creek

  • When: 20181203
  • QIC: Urkel
  • The PAX: Doctor Octopus, Wee Woo, Snowden, Snyder, Redo, McFly, Pinwheel, Olaf, Urkel


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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 but cooled off with a shower during the BOM

FNGs: none

COP:  none

The Thang:

This morning we got a little out of our comfort zone and ran the big loop at The Creek. Okay so that’s not really out of our comfort zone. It’s a typical run for the Creek. Run through Goose Creek and back to the AO. Finish up with loops around the pond as necessary to fill up the 45 minutes.

Mary: replace with mary

Numberama: 9

Namerama: Doctor Octopus, Wee Woo, Snowden, Snyder, Redo, McFly, Pinwheel, Olaf, Urkel

Pledge and COT

Announcements: Christmas parade Sunday be there around 1 to help setup, Christmas party 12/13 at Oak Rd, Kiawah Marathon and Half Saturday, planning for Anniversary Party in Jan, Charlie Post 15 and 5 K in Jan, Cocoa Cup next weekend

Devo: Samson took a Nazarite oath which consists of three parts: 1: never cut your hair, 2: no fruit of the vine, 3: don’t touch any dead animal.

Of course as we all know, he didn’t exactly hold to that oath. He let his pride and his confidence in his own strength get the best of him. He decided that he could handle things that were specifically against his oath. He drank alcohol. He ripped a lion to shreds.

YHC has been guilty a lot of times of deciding he can handle things on his own and didn’t rely on God as much as he should have. This is when things tend to take a downturn.

It’s important or us as men to allow God to guide us. We need to allow His lead in all areas of our lives regardless of whether we think we have it all under control or not. When Samson tried to do his own thing it didn’t work out so well. It usually doesn’t for us either.

Moleskin:   

Burning Out 2018

  • When: 20181231
  • QIC: Urkel
  • The PAX: Weewoo, Snowden, Metermaid, Olaf, Goober, Mack, Discount, Sofia, Urkel


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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 with a cooling mist

FNGs: none

COP:  none

The Thang:

It’s the end of the month. Time for our monthly progression test, The Burninator. Run half-mile loops around the pond each one progressively faster. The initial lap with an 11 min pace target. Knock 30 sec off for each lap. See how fast you can get.

Congrats to Olaf for pushing the pace just missing the sub-7 mile pace with a 7:01 on his last lap.

Mary: none

Numberama: 9

Namerama: WeeWoo, Snowden, Metermaid, Olaf, Goober, Mack, Discount (ruck), Sofia (ruck), Urkel

Pledge and COT

Announcements: anniversary party Jan 12, duathalon Jan 19th, Q-sheet is up for Jan, plenty of openings

Devo: YHC has been in a study centered around the life Samson. A recent one was based on his tendency to give in to anger. Anger is often the default emotion for men. Got embarrassed by something someone said, get angry. Kids didn’t do what you asked, get angry.

In Samson’s life, anger was definitely an issue. In one instance he tried to trap a group of Philistines with a riddle. When they figured out the answer, Samson got angry and ran away. Happened to be during his wedding ceremony. When he returned he was told by her father that his wife had been given to the best man because her dad didn’t know if he was coming back.

Out of anger, Samson tied torches to the tails of some foxes and turned them loose to burn all their grain. The end result was that the Philistines killed his wife and her father when they found out.

It’s not very often in our lives that anger plays out in our favor. Samson had plenty of opportunity to step back, take a deep breath and make better decisions rather than letting his anger control him. We as men have that same opportunity.

We should do our best to control our anger rather than letting it control us. We never know who could end up hurt and how bad if we don’t.

Moleskin:   Looking for some of the newer PAX to step up and Q at The Creek. This was Snowden’s last official appearance and I will be losing Mack in the coming months thanks to the Navy. It’s time for some of these guys that have been committed for months now to step up and start leading.

Peg’s Birthday Q at Seismic

  • When: 20181227
  • QIC: Peg
  • The PAX: Floppy, Snowden, Suds, Space Cowboy, Fanny Pack, Good Times, Goose, Major Dad, Hollywood, City Slicker, Milton, Schrute, Old Flame


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Conditions – mid 40s and clear

FNGs – none

Disclaimer – given

Warmup – SSSx15, TTTx10, Mtn ClimbersX15, LBACx10 L&R, DQx10, FKx50

Loop Doty and pick up one block

The Thang: Static 7s – Blockees and Blockees with 5 squats in between each set of blockees; Jailbreak to end of field and back and then 8 more blockees OYO to make 50 total

Line up on sidewalk adjacent to Doty field. O/H press on one end and various ab exercises approx. 20 yards away. Start with 10 reps of each and increase each round by 10 to 50 reps. Bear crawl down to ab work and run back to O/H Press.

Stow Blocks and back to flag. Mary on the run. Mary exercise and sprint to end of field for another Mary. Three exercises complete before time.

Numberama, Namearama, Pledge, COT

Moleskin/Devo: YHC turns 50 on the 28th and wanted to get out and lead the men of Seismic in a celebration of this milestone. Despite the holiday week, we had a good turnout of Seismic faithful and a few guys that made a special trip over to enjoy the fun. I shared with the Pax how much F3 has meant to me and how it changed my perspective on turning 50.

The Backward 8s

  • When: 20181226
  • QIC: Redo
  • The PAX: urkel, sophia, redo, training wheels, pretzel, snowden, bedpan, discount, wee woo, goober, recount, doctor octopus, fanta


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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 and clear.

FNGs: No FNGs

Ruckers: Redo, Bedpan (kind of as he had a weighted vest) and discount

Disclaimer: Given

The Thang:

Runners/ruckers were instructed to run the figure eight backwards for 4 minutes. No one got lost.

Pledge, numberama, namorama, announcements, prayer requests, prayer

Devo: YHC talked about being the example at home, work, at F3 because we never know who is watching what we do. YHC talked about how Snowden is a great example of being the example, helping YHC through several runs/decisions while he was AO Q at the Creek. YHC is thankful for the relationship he has with Snowden and will miss his humor and what he brings to F3.

Moleskin:

Training wheels was there before and after everyone and got in 15 miles at around a 10 minute pace. TW did 15 miles just because he wanted to, impressive. This was the last run Snowden will have at the Creek before he moves and a dozen men showed up to say farewell. We also agreed to go up to Columbia and crash one of his workouts sometime. Keep in touch Snowden, see you in March.

Operation: The Night Before Christmas

  • When: 20181224
  • QIC: Defib
  • The PAX: Sugar Mountain, Snowden, Suds, Defib (75#)


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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 and clear. Actually really not bad

FNGs: No FNGs

Ruckers: That’s What we do!

Disclaimer: Given

COP:

Squats 10 IC

Don Quixote’s 10 IC

The Thang:

Each PAX get 2 blocks! These are our presents for the kids.

Farmers Carry our presents home (to the Whiffleball field)

We can only carry one present at a time, so leave one present at home plate. Carry the other present up the stairs (lunge Walk to first base).

To make sure it’s clear we get down then peak to see if there’s any movement 10 times (10 hand release merkins)

It’s all clear, now We have to make it down the hall but have to be quiet so we don’t wake the kids. If YHC hears something we have to get down and then get back up when YHC says it’s all clear (“I’m up… I hear something, get down!” To second base). We have to move around presents (11’s with squats and curls). We drop off one present at second base

Now we have to go back down the hallway to the stairs (“I’m up… I hear something, get down!” To third base). And then go down the stairs (Backwards lunge to home plate)

At the bottom of the stairs, the M texts us that there is a missing present! We need to look in 10 possible gift hiding locations for the gift (10 Burpees on your own). After each location is checked, the M texts back saying that it was a false alarm, the gift is accounted for already.

Now we need to get present #2 upstairs (lunge Walk to 2nd base). Check that it’s clear (10 hand release merkins on Q). The M Texts saying that we’re too loud, so we have to low crawl to second base pushing the present. At the room where we hid present #1, we forgot which present belongs to which kid so we pick them up to figure out which one belongs to which kid (10 lawnmowers right arm, 10 lawnmowers left arm, rinse and repeat 3 times).

Times almost up! Grab both presents and Farmers Carry back to the flag!

Stow the blocks!

Mary: 

7 reps, 7 reps, and 7 reps; rinsed and repeated 4 times to complete the ab complex: Iron crosses, damn its, magoos (only 4 instead of 5 because time ran out)

Numberama: 4

Namerama And Pledge: Done

Announcements:

Christmas is tomorrow!!!!!!!

Anniversary convergence and Anniversary party coming up in January

Charlie post run coming up in January

Prayers and BOM : 

Prayers for Snowden’s Niece who had surgery for her aorta.

Prayers for safe travels for all those traveling.

Prayers for families during this holiday season; this time can certainly be stressful.

Prayers of praise: YHC marriage is on the track to getting better. And this is from putting God first 🙏

Devo:

Be fully in the moment

Moleskin:  

I hope today was a fun twist for a BC. For GORUCK Events, I like the mission oriented instructions and scenarios that are sometimes part of events, so this was a little dose of that. Suds let me wear a 75# sandbag backpack for the BC! That was special….😅. The hardest parts were the Burpees and the low crawl with that thing. Suds and Snowden made it back to Flag and came back to unload a present from me and Sugar Mountain. I appreciate Sugar Mountain hanging back with me trying to make it back to the flag. Great job Guys!!!!!!

A Merry Christmas to all Creamers!

  • When: 20181223
  • QIC: City Slicker
  • The PAX: Grasshopper, Waldo, Schrute, Space Cowboy, High Stick, Repo, Pretzel, Snowden, Wee Woo, Suds, Ma Bell, Good Times


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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: Very cold and never warmed up. Approximately 34 degrees!

The Thang: Runners ran and a rucker rucked. Coffee was consumed by most.

Moleskin: Plenty of good 2nd F after. Laughs were had and blessings were given for a Merry Christmas to all!

T-Claps to Tinker for dropping off my new shovel flag!

QOTD:

  1. “He was talking so much he almost made me sick” – Space Cowboy
  2. “Come on out to Magnitude tomorrow.” Snowden said. “Oh, I don’t do that.” Waldo said instantaneously.