Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Got to Catch Em

  • When: 20190624
  • QIC: Wee Woo
  • The PAX: Fanta, Snyder, Pikachu


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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: 73º F

FNGs: Pikachu

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: July 4th Convergence

Devo:

Leadership

I am not who I think I am, I am not what you think I am, I am what I think you think I am.  You can influence the expectations people have on you, so be the the example leader you would want to follow.

 

Moleskin:   Thanks to Fanta, we have a new FNG.  Nick is in the USAF and we were struggling to come up with a name until Fanta mentioned he liked to trade cars.  As a trader of sorts, what better name than Pikachu.  Got to Catch ’em all!

 

 

 

Foolish Hateful Eights and Lost Keys

  • When: 20190401
  • QIC: Wee Woo
  • The PAX: String Bean, Sophia, Urkel, Inspector Gadget (R), Meter Maid, Olaf, Redo, Cornfed, Fanta, Snyder, Discount


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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: 52º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Bridge Run

Devo:

Communication as a Father

When you ask what people think of when they here the word Father.  Depending on the relationship people have with their own father will result in a positive or negative description.  If we want to be a Father to our children as God is a Father to us, we must communicate intentionally with our children and set time aside to set the example for our family.

 

Moleskin:   The Pre-Blast indicated a plan of the “Hateful Eight”.  During the “warm up”, YHC indicated the plan to perform Burpees as part of the “Hateful Eight.”  The mumble chatter was a show that most did not realize today was April Fool’s Day as YHC would never bring Burpees to a running AO, so we ran.  The run was longer for some as a search team was assembled to look for missing car keys for Fanta, unfortunately, the search was negative and Fanta was forced to walk home.

 

The Ugly Christian

  • When: 20190313
  • QIC: Wee Woo
  • The PAX: String Bean, Sophia, Urkel, Training Wheels, Mack, Cornfed, All 9s, Snyder


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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: 43º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: P200

Devo:

The Ugly Christian

Don’t be the Ugly Christian.  Understand that eyes are constantly watching you and do not give people a reason to stereotype Christians as hypocrites.

 

Moleskin:   We ran

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


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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: 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!

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


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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-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…

Another lovely stroll



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

Intro: 8 PAX at The Creek including YHC for another lovely stroll through downtown Goose Creek via the “big loop”.

Conditions: Perfect

Ruckers: Discount was the lone brave sole that rucked, sticking to the half mile loop around the pond.

FNGs: Just Hart joined us and was named McGruff

The Thang: Course for the day was the big loop

Numberama: 8

Namerama: PAX names

Pledge and COT

Announcements: Goruck Tough/Light this weekend, several PAX participating. P200 volunteers signing up will help raise funds for F3.

Devo: “And we know that in all things God works for the good of those who love him, who have been called according to his pupose.” Romans 8:28

The Running and the Rucking

  • When: 20190211
  • QIC: redo
  • The PAX: redo, cornfed, discount, olaf, snyder, fanta, mcfly, mack, goober, urkel, weewoo, sophia


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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

FNGs: none

The Thang: some rucked and some ran.

Numberama,  namerama, pledge, announcements, prayer requests, prayer

Devo: Isaiah 40:31 but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

Moleskin: 4 weirdos showed up at 0400 for some sandbaggery.

Why do you run? What are you running from?

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:   

Soggy / moist run at the creek!

  • When: 20181008
  • QIC: Mack
  • The PAX: Mack, banjo, wee woo, fanta, olaf, goober, urkel, doctor octopus, meter maid, snyder


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

Conditions 38 chilly and soft wet drizzle that just makes you mad

FNGs:none

COP: talked about how this was gonna suck cause of how cold and wet it has been. 

The Thang:

Men ran , some faster than others , Snowden got some recovery laps in with discount. Good work

Mary: No mary on run days

Numberama: 7

Namerama: Mack, snowden, tko, discount, pinwheel, urkel, olaf,

Pledge and COT  Done 

Announcements: Come to the fire station for a non F3 work out and support wee woo’s beast mode.

Parade Sunday 16th 2 PM.  BOOM will be at 1345 and people can meet and park at faultline it’s close enough. Christmas party 13th 6pm with both all are welcome.

Devo: talked about not taking status or position to your head, and be humble. Story goes guy travels alot and stays at same hotel, doing so gives him a platinum ztaus where there are perks, such as there is always a too. No matter what, even if they have to bump someone else. The guy every time he used it apologized for using it. The clerk said dont do that you have earned it. But really he could be bumping the honey moon, or family vacation who knows .

Just as jesus w I s God son so many perks he could of taken advantage of but he did not. He lived a selfless and humble life instead of having everything given to him. He even took the greatest sacrifice when he died for us.

Do this in you life help others succeed and good things will come. Do for others and you will be blessed.

molskin

YHC stepped up to help a brother out that was under the weather. Really lets be honest I was gonna be there anyway so might as well lead the men.

To the title it did auck it was wet and cold but 3 miles in too reminded me that it’s worth it when we are done. Never looked back and regretted showing up.

Ask snowden to show you his imitation of his kiawah shirt !!

Friar Tuck’s VQ at the DITCH

  • When: 20181117
  • QIC: Friar Tuck
  • The PAX: Cheetah, Bedpan, Saget, Redo, Corn Fed, All 9s, Mack, Wee Woo, Snyder, Rubbermaid (FNG), Olaf, Flash


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Intro: Saget oringally had the Q, but Friar Tuck was willing to step up and do his first Q.  This was a tribute for Corn Fed’s birthday coming up.  YHC (Bedpan) does not remember the Q detail for detail.

Conditions: clear skies, a bit chilly, probably around the upper 40s

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: Rubbermaid (FNG)

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:
TTT x10 OQ

LBAC x10 IC (fwd & bck)

grab a block

The Thang: 
Corn Fed is turning 29… 2+9=11.  Complete 11 reps of Merkans, Squats and Flutterkicks in 11 sets

  1. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  2. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  3. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  4. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  5. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  6. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  7. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  8. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  9. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  10. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  11. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC

Full Curls x7 OQ, Half Way up Curls x7 OQ, Starting from Half to Up Curls x7 OQ, Starting from Up down to Half x8 OQ

Complete 29 Bedpans OYO or 29 Burpees OYO

6 Minutes of Mary: 
American Hammer x30 IC

Freddy Mercury x35 IC

recover recover, stow blocks

Numberama: 
13

Namearama:
Friar Tuck, Cheetah, Bedpan, Saget, Redo, Corn Fed, All 9s, Mack, Wee Woo, Snyder, Rubbermaid (FNG), Olaf, Flash

Announcements:
Ruck for Hunger was Saturday.  Christmas parade is 12/9. F3 Christmas Party is 12/13.  Continue to pray for Malachi.  F3 turkey ball is at gahagan park on thanksgiving.  Splinter is having thanksgiving dinner at his place and is open to F3.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Mack

Devo:
Led by Friar Tuck

Learn to control your anger.  Letting your anger take over the situation hardly ever works.  Use those 60 seconds to your advantage to calm the situation and control your anger.  Friar Tuck referenced a great Buddha quote to go along with his devo.

Moleskin:
Proud that Friar Tuck stepped up and completed his first Q! Happy early birthday to Corn Fed.  Was a great Q and great fellowship afterwards at Chickfila.