Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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

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!

War…What is it Good For?

  • When: 20190223
  • QIC: redo
  • The PAX: Redo, harbaugh, olaf, TKO, Sophia, Beany baby, weewoo, friar tuck, juliet, prayer request, pinwheel, 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: nice

FNGs: None

COP:

Merkins x20 on q, TTTx20 IC, SSHx20, others

The Thang:

YHC brought out the F3 Deck of cards and decided to play a little war with the deck. PAX were lined up from oldest to youngest and folded line in half, there are the teams.

PAX were instructed to send one from each team to bear crawl to card pile and grab a card. Winner of War could pick which card/exercise his team wanted. Most were confused, some eventually caught on. This was not enough for the PAX, so YHC quickly called audible and set up the cones for a little starfish.

Starfish- five cones placed as a star. every odd number is in the middle cone, starting with 1 merkin and finishing with 25, and the other cones had other exercises to include 4 ct flutter kicks, box cutters, lbcs, and heels to heaven.

Mary: no time

Numberama, Namerama, Announcements, Pledge, COT

Devo: Done

Moleskin: Harbaugh stunk the ditch up so bad, it was still there Tuesday in the concrete.

Happy Birthday, Dawg!

  • When: 20190225
  • QIC: Floppy
  • The PAX: Shrute, Milton, Smokey, City Slicker, Grasshopper, Good Times, Pretzel, Peg (Respect), Grits (Respect), TKO, High Stick


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Conditions: 48 degrees and clear by the light houses’s watch

Warm-up: Turn on the heater in the car

The Thang: The Triple Diamond route



Moleskin: Today, is YHC’s 38th birthday. There’s no time to run 38 miles today so the challenge was put out to have the men of Tremor work together to get 38 or more combined miles. They were up for the challenge with 9 men getting in 5 miles and 3 men getting 4-4.5 miles. Goals met and surpassed. It was a pleasure to speak with Snowden via long distance cellular telephonic device before he started his run in Blythewood. Another memorable moment were the 2 pit bulls that protected most of the runners on the Alston loop portion of the run. They did a lot of mouth breathing, and weren’t great at pacing themselves, but the expert was once the beginner, ammiright?

Miles completed by DT: 0.0

Ditch mix it up, all I have to do it make your time worth it. Could of been 11 if you showed up. !

  • When: 20190205
  • QIC: Mack
  • The PAX: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack 


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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: 43

FNGs: none

COP: SSHX20, LCAC OYO, TTT X15,

The Thang:

Go to basketball court, no blocks not burpees today people.

PAX got a partner and YHC showed them the path. We used the entire Ditch area, there is a path that runs by picnic tables around some swing set and volley ball court didnt know was there.

at each bench on of the partner would stop , 1st bench was incline merkins X20 each time, second bench dips X 20 , third bench was decline Merkins X20, 4th bench was box jumps up on bench x 20. then run to picnic area and up and down the tables.

while one person is doing that the other is doing moutian climbers x 20 , then holding plank or wall squats till partner returns.

Every one got about three round in

Mary: burt reyenolds x 15 each side , american hammers x 15 , LBCs X 20, flutter kicks x 15

Numberama: 10

Namerama: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack

Pledge and COT

Announcements:P200,  Grus last work out before leaving

Devo: YHC just talked bout how when things get tuff look to god, when things are easy look to god. It is easy when we struggle to look to god for help, but when things are going good do you still look to god to better your self , to look over you , to help you grow. Dont just wait till it is bad always look for guidance from the big Q in the sky

Moleskin:   All i needed to do was make your 45 MINS count. I have racked my brains over and over looking and coming up with new and inventive things. Why not just use the tools I have. the I have not been to the ditch where the entire area has been used, i think this was well worth our time and a full body work out. I will improve upon it but good thought.

Also this was Gru’s last work out sad to see him go, took alot of EHing to get him there but he came.

Ultimate Frisbee is the best!

  • When: 20190209
  • QIC: Redo
  • The PAX: olaf, pinwheel, mack, redo, tko, splinter, dabo, juliet, ramen, stringbean, mcfly, goober, beanie baby, prayer request, mr feeny, corn fed, FNG-mall cop


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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 and cool

FNGs: one Ryan Wilkins

COP: SSHx20, TTTx10, merkinsx20

The Thang:

Ultimate Frisbee. Two youngest PAX were selected to pick teams and TKO did not pick Dabo to pick first. Teams were selected, PAX headed to the field.

Teams were then told by YHC that the team that scores gets to instruct the team that got scored on to perform exercise no more than 20.

Some of the exercises included: duck walk back to other side, bear crawl to other side, monkey humpers, bobby hurleys, squats, lunges, too many to name.

Muscadine showed up late for Q school and was added to a team to even things up. No one was injured, but Juliet may still be feeling that for some time! YHC was on the winning team FYI!

Mary: none

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

Devo: Jeremiah 29:11 For i know the plans i have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

YHC talked about personal transitions in the home and how difficult it can be at times to be patient in the waiting.

Moleskin:

Welcome FNG Mall Cop to the PAX.

YHC’s 4 key rules to a race

  • When: 20190128
  • QIC: City Slicker
  • The PAX: Good Times, Pretzel, High Stick, Schrute, Milton, Floppy, TKO, Old Flame (R), Grits (R)


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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: Low 40’s

The Thang:   Stadium Loop, boring, YHC will have a new, never before ran at Tremor route on Wednesday.

Moleskin: Another great turnout at Tremor with runners of all speeds. Nearly all got 4 miles, but the power couple turned in some extra credit and got 5!

While running with Good Times, YHC’s stomach had a mind of it’s own – and almost had to make a pit stop in a bush on Hickory Street. It made me reflect on my 4 rules of running a race.

  1. Have fun.
  2. Don’t die.
  3. Don’t s#!t myself.
  4. Finish with a better time then the previous race.

Remembering Challenger

  • When: 20190128
  • QIC: 50-50
  • The PAX: Minivan, Caterpillar, Bob Jones, X-ray, Lake Effect, TKO, Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose


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Conditions: Near 40 degrees, almost perfect!

Disclaimer: Not given

FNGs: None

COP:  20 BAC (10 F/10 B) 4 ct IC, 10 TTT 4 ct IC, 10 DQ 4 ct IC, 10 SSH 4 ct IC

The Thang:

-Took long lap around park to get  2 bricks per PAX and then headed to grass field

-Completed the following exercises:

C: 15 Curls, 4 ct IC

H: 20 Head, Shoulders, Knees and Toes, 10 ct IC

A: ATMs 

L: 15 Louganis, OQ

L: 15 Lowcountry Crab, 4 ct IC

E: 20 Elf on the Shelf (10 each side), OQ 

N: 5 Not-so Lazy Boys, OQ

G: 15 Gorilla Humpers, 4 ct IC

E: 20 E2K (10 each side), OQ

R: 20 Rock-a-bye Baby, 5 ct IC 

 -Took another lap around park, stowed coupons and returned to flag

 

Mary: no time

COT

Numberama: 14

Namerama: Minivan, Caterpillar, Bob Jones (R), X-ray (R), Lake Effect (R), TKO (w/ SCS), Space Cowboy, Greenbags, Miss Daisy, Grasshopper, Rawhide, Suarez, Limp Hose, 50-50

Pledge/Announcements/Prayer Requests

BOM

Devo: Ronald Reagan, speaking after the disaster: ” Your loved ones were daring and brave, and they had that special grace, that special spirit that says, ‘Give me a challenge, and I’ll meet it with joy’.” I think we’d all be better if we faced challenges with joy instead of sadness and fear. 

Moleskin:  This workout was in tribute to those brave men and women who perished during the Challenger shuttle explosion on this date 33 years ago in 1986.  T-claps to all PAX for their patience while we tried many “new” and exciting (maybe) exercises! FYI, Lowcountry Crab should have been done from a crab position and Rock-a-bye babies from a chair position! My apologies!

Life’s Challenges

  • When: 20190115
  • QIC: Saget
  • The PAX: mcfly, tko, stalker, string bean, trading wheels, goober, olaf, urkel, friar tuck, bedpan, prayer request, redo, sophia, saget


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Intro: The workout will be the devo and the devo will be the workout

Conditions: Mild

Shortcake Special (Before the BC): May have been

Ruckers: Saget, Olaf, Urkel, Redo

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:
120 SSH demonstrating that every man can lead

The Thang:
200 burpees in teams of 5: first every man performs the exercise alone while the team runs laps together around the court, second round 2 men rotate through performing the exercise together while the others run laps together, third round 3 men rotate through performing the exercise while the rest of the team lap around the court together. Any remaining burpees to be completed were done as a whole team together. Life’s challenges are easier when in community.

300 Curls for the girls performed by the entire PAX. Each member only need to complete 55 reps to complete the total. Sometimes challenges require every man you know to help.

10 perfect Merkins counted by the PAX while they hold plank waiting for their turn (The Hot Seat). Some day you will be out front will be judged by your peers and others. Make the handwork payoff because if you cut corners when no one is watching it will show when its your turn to step up.

6 Minutes of Mary:
none

Numberama:
14

Namearama:
mcfly, tko, stalker, string bean, trading wheels, goober, olaf, urkel, friar tuck, bedpan, prayer request, redo, sophia, saget

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
Led by ….

Devo:
Led by ….

Moleskin:
Great time had by all! I relish in the mumble chatter and threats made if we have to perform any further than what we think our limits can handle mentally or physically. The Hot Seat maybe a new favorite, not to call anyone out for poor form but to push, encourage and hold accountable each member as they put forth their effort.

IS THAT WHY YOU A HOLES CALL THIS PLACE THE DITCH

  • When: 20190119
  • QIC: Sakrete
  • The PAX: Bed Pan, Friar Tuck, Stringbean, Harbaugh (R), Prayer Request, Wreck It Ralph, Benefits, TKO, WEEWOO, BEANIE BABY, SAKRETE


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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: Upper 50’s and clear 

FNGs: 1.  BRUIN ROBINSON now known as Beanie Baby

COP:  15 TTT IC, *HOLD ARMS UP UNTIL INSTRUCTED TO PUT DOWN* 15 LBAC FORWARD IC, 15 LBAC REVERSE IC, 15 T CLAPS IC, 15 MORACCAN NIGHT CLUB IC *DROP ARMS*

The Thang:

YHC had placed a cone on each side of the parking lot about at the half way point.  Starting point would be on the right side of parking lot (if looking at the road from the flag).  JAIL BREAK TO CONE.  5 hand release merkins and 5 WWI sit ups.  Mosey from cone to road and then to opposite side of parking lot.  At entrance to  parking lot 5 hand release merkins and 5 WWI sit ups.  JAIL BREAK TO OTHER CONE.  5 hand release merkins and 5 WWI situps.  Mosey from cone back to starting point.  5 hand release merkins and 5 WWI situps.  Rinse and repeat for 5 total laps.  100 hand release merkins and 100 WWI situps were executed.  Once completed find 6.  

Grab a block and meet at basketball courts.  Place block about 3/4 of the way across the court and gather at wall.  11s consisting of Squats and curls for the girls.  Transition between points would be Sumo squats down to blocks and running back to wall.  All exercises done on Q.  

STOW BLOCKS 

Mary: 20 LBC ON Q, 10 AMERICAN HAMMER ON IC, 10 FLUTTER KICKS IC, 20 WWI SIT UPS ON Q

Numberama: 11

Namerama: Bed Pan, Friar Tuck, Wreck It Ralph, Benefits, Weewoo, Prayer Request, Stringbean, Harbaugh (R), FNG (BEANIE BABY), TKO, Sakrete

Pledge and COT done

Announcements: Charlie Post 5k and 15k next weekend

Devo: 

Care For These

Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you. (NLT) ( James 1:27 )

 

Religion is about loving those that God loves.  God’s heart breaks for those in distress.  Start with one! Meet the need of one person who is struggling in your community.  Practice true religion by changing one person’s world by showing them love!

Moleskin:   YHC invited several of the Summerville faithful to come to The Ditch on 1-19-19.  Two that joined me were Wreck It Ralph and Benefits.  YHC thought we were going to have to adjust the workout before it even got started.  Wreck It Ralph made his turn about 3 ft to early into the parking lot at the Casey Community Center.  Front end of his pick up went down in the ditch and I was certain he was stuck.  Next thing I hear, the engine revved up and he drove right on out.  That Nissan had a real DFQ attitude that day.  YHC went over and evaluated the damage.  Didn’t see any.  Wreck It Ralph gets out of his truck and yells “IS THAT WAY YOU A HOLES CALL THIS PLACE THIS DITCH?  *SIDE NOTE– HE DIDN’T STOP AT THE LETTER A.  I said “did you damage anything?”  He said “I don’t know lets roll”.  Roll we did!!  When we headed over to the block pile no one could figure out the gate code.  I looked around and noticed that YHC was not about to squeeze through the hole in the gate.  Bed Pan was there.  He is small.  He got our blocks for us.  Thanks for your effort Bed Pan.  When stowing blocks Weewoo was able to get into the cage which I think was a welcome site for everyone.  I’m not sure I could have convinced Bed Pan to squeeze back in there again.  Great work by everyone!!  Thanks for allowing me to lead!!