Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s Been a While

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


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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: 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

Sakrete Qs The Creamer

  • When: 20200223
  • QIC: Sakrete
  • The PAX: Ice Box, Sophia, Hot Tub, Myrtle, Ivories, Borland, Chedda, Spooky, High Stick, DT, Flanders, The Colonel, Grasshopper, City Slicker, Shrute, Pretzel, Floppy, Duchess, Space Cowboy


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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: Too damn cold

FNGs: None today

COP:  That lands on you

The Thang:

Run, Ruck, Ride or come drink coffee.  There are no rules here.

Mary: I don’t think she was working but I can’t be certain.

Numberama: 20  came and went at some point.

Namerama: See above.  Why do we put this in 3 times?

Pledge and COT 20 men gathered inside Starbucks for some conversation and fellowship

Announcements: We don’t know because we didn’t have a time for them

Devo: Leave that you the professionals

Moleskin:   YHC has been away from Sunday Q’s and workout in general for the last several months on account of my work schedule.  When Floppy issued the February challenge I knew this would be my shot to fill the Q a running AO.  And by Q I mean show up, start talking with Hot Tub and have someone else say “Hey its 5 o’clock I’m going”.  To which I replied “Don’t die you can’t sue anyone”.  That is literally all I did to Q this.  The Creamer basically Q’s it self.

Because I Said So

  • When: 20190708
  • QIC: Wee Woo
  • The PAX: Olaf, Urkel, Dr Octopus, Sophia, Goober, Glow Stick, Training Wheels


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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: 75º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: None

Devo:

Compassion

We need to stop praying to God only to petition for something, but to listen and pay attention to his guidance on our lives.  As we tell our children to follow our instructions, “Because I said so”, we should do as God tells us.

 

Moleskin:   This is a running AO, so we ran.

 

 

June’s Edition of The Swampfox: BEAST WEEK

  • When: 20190627
  • QIC: Bedpan
  • The PAX: Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy


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Intro: This week is Beast Week in F3 Summerville/Goose Creek.  Today was the running of the monthly fitness test at The Ditch known as The Swampfox.  There was a double down opportunity so we had to start quick and finish a little early for those that wanted to Double Down to the Jones.

Conditions: low to mid 70s, no precipitation, humid

Shortcake Special (Before the BC): none

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:
grab a block, head over to the walking/running path

TTT x15 IC

The Thang: 
The Ditch’s Swampfox Fit Test

20 Burpees OYO, 20 V-Ups OYO, 20 Squats w/block OYO, run to the White Posts then run back (this is 1 round). Rinse Repeat. If you complete 5 rounds of this you will have completed 100 reps of every exercise and ran 2 miles.  Running to the white posts and back is roughly 0.4 miles.

  1. Doctor Octopus: 7 rounds
  2. Sophia: 5 rounds
  3. Bedpan, Gypsy, TKO: 4 rounds
  4. Masterload: 3.1 rounds
  5. JoJo, Friar Tuck, Beanie Baby: 3 rounds
  6. Gallagher: 2.5 rounds
  7. Hacker: 2 rounds

stow blocks

6 Minutes of Mary: 
no time

Numberama: 
11

Namearama:
Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy

Announcements:
July 4th Convergence 0600 at the Ditch.  Tonight was some 2nd F at Hero’s on Red Bank Road.  Doctor Octopus is having a July 4th afternoon party.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo: none

Moleskin:
Did the Swampfox from 5:03 to 5:37am to give some time for those that wanted to double down (including myself).  It was just as generously terrible as last time.  Great push guys!

The Creek Loop

  • When: 20190603
  • QIC: Wee Woo
  • The PAX: Redo, Olaf, Urkel, Inspector Gadget (R), Dr Octopus, Fanta, 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: 75º F

FNGs: None

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: Hot Pursuit 5K and Father’s Day Convergence

Devo:

Compassion

We must learn to balance between justice and mercy, as God has shown us.

 

Moleskin:   This is a running AO, so we ran.

 

 

What Makes YOU run faster?

  • When: 20190424
  • QIC: Redo
  • The PAX: Urkel, Doctor octopus, mall cop, sophia, stringbean, hacker, inspector gadget (respect), redo


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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: brilliant

FNGs: none

Two ruckers, sophia and stringbean, continue to prepare for HTL by showing up too early to move too much weight

The Thang:

We ran the loop. YHC increased his pace due to bubbleguts 1/2 mile in. YHC managed to keep up with Urkel and talk about feelings and what not to try and make it back to the municipal building to dispose of whatever was attacking his innards. it needed to get out and my negative splits were glorious. YHC asked Urkel to cover the rest of the workout, as YHC was unsure of just how long it would take. it seemed like a lot all at once. The good news is at 0545 while everyone else was gathering at the flag, YHC walked relieved to the flag to finish his Q duties.

Announcements, pledge, prayer requests, prayer

Devo: Time management. YHC discussed getting everything you can out of the 45 minutes you are given!