The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
Be a Man
- When: 20201019
- QIC: Wee Woo
- The PAX: Sophia, Discount, Redo, Glowstick
by Wee Woo
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
by Wee Woo
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
by Wee Woo
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
by Wee Woo
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
by Wee Woo
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. [Read more…]
by Redo
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
by Sakrete
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.
by Wee Woo
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:
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.
by Bedpan
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.
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!
by Wee Woo
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:
We must learn to balance between justice and mercy, as God has shown us.
Moleskin: This is a running AO, so we ran.