Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

F3 Summerville 9/11 20th Anniversary Convergence

  • When: 20210911
  • QIC: Hot Spot, Stalker, Pretzel, and Jingles
  • The PAX: Repo, Milton, Three's Company, Too Much, Manana, Hospice, Cannoli, Stalker, Pretzel, Jingles, Bellator, Radio, Out House, Meltdown, Good Times, Space Balls, Placebo, Schrute, Master Load, Kiwi, , Pink Slip, Old D, Wet Noodle, Chewie, Sakrete, Splinter, Mayhem,, Mugsy, Bangers, Waldo, Fish-n-Chips, City Slicker, Mother Board, Hot Spot


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Conditions: 70 degrees and slightly moist

Count: 34 Pax

The Thang:

Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11  Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC.  Fall out for 1/4 mile run around park.

Count of to four groups:

Group 1 on Stalker

Group 2 on Pretzel

Group 3 on Hot Spot

Group 4 on Jingles

4 stations with each group rotating through each station.

Station 1: 9s – Body builders and sand bag squats – 25 yard spring

Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint

Station 3: 13s – Merkins and sand bag rows – 25 yard sprint

Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks,                                 American Hammers, Crunchy Frogs, Seal sit-ups, etc

C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements

Devo: Too Much – from the book of Hebrews

Ball of Man; Too Much

Coffeeteria in the Park

Cool Runnings

  • When: 20201018
  • QIC: Schrute
  • The PAX: Space Cowboy, Placebo, High Stick, Grasshopper, Too ‘Much, and YHC


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f3 facebookWeather: very cool 51 degrees and breezy

 

warm up: waiting for 5am

 

the Thang: various routes were run. High Stick intervals. Grasshopper and Placebo Holiday Drive 5 miler. And a Hello Sign 4 mile run by Space Cowboy and Schrute.

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COT: post conversation at the outdoor seating of Starbucks. Very chilly and pleasant change. Pleasant  surprise visit from Too Much who ran a leg at 5 am with Jingles and the crew.

 

Then Standard was held.

 

 

RUNNING OUR D*** IN THE DIRT

  • When: 20200926
  • QIC: Sakrete
  • The PAX: Placebo (R), Motherboard (R), Spooky (R), Old Flame (R), Peg (R), Pretzel, High Stick, Nacho Libre, Panda, Too Much, Good Times, Lite Brite


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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: 70’s and humid.  Fall ain’t here yet bro

FNGs: None

COP:  10 TTT IC low and slow, leave left leg planted and pull right leg behind hold until all PAX count around circle;  do same with right leg planted and pull left up; 10 LBAC forward, 10 LBAC reverse, 10 overhead clap, 10 moraccan night club

The Thang:

1 Burpee OYO

10 WW1 situps on Q

2 Burpees OYO

9 Carolina Dry Docks on Q

3 burpees OYO

8 squats on Q

4 burpees OYO

7 WWI Sit ups on Q

5 burpees OYO

6 CCD on Q

6 burpees OYO

5 Squats on Q

7 burpees OYO

4 WWI situps on Q

8 burpees OYO

3 CCD on Q

9 burpees OYO

2 squats on Q

10 burpees OYO

1 WW1 Situp on Q

*The run in the following was the short route around tennis court and back*

Hold high plank until your turn.  When you birth month is called take off on the run.  When man gets around the corner YHC called next month.  Goal is to catch the man in front of you but not get caught by the man behind you. January-December

Hold high plank until your turn.  When you birth month is called take off on the run.  When man gets around the corner YHC called next month.  Goal is to catch the man in front of you but not get caught by the man behind you. December-January

Line up oldest to youngest.  Hold plank until your turn.  Most respected man takes off first.  Next man follows when man in front of him makes it around the corner

Do the exact same except youngest to oldest.

Walk over to the community center parking lot.  Pair up with someone about your same speed.  Race from flag through parking lot.  Loser of race does 3 burpees while winner does 1.  Race from end of parking lot back to the flag pole.

Indian Run around Doty park.  Run for 90 seconds.  Halt.  10 squats on Q.  10 merkins on Q.  Continue indian run for 90 seconds.  halt.  10 squats on Q.  10 merkins on Q.  Continue Indian run for 90 seconds.  halt.  10 squats on Q.  10 merkins on Q.  Panda set the pace for 90 seconds.  Halt.  10 squats on Q.  10 merkins on Q.  Placebo led us back to the flag pole @ community center for 90 seconds.  Halt.  10 squats on Q.  10 merkins on Q.  Line back up @ flag pole.  Bernie Sanders run to end of parking lot and back to the flag pole.  Lunge walk to end of parking lot and back to the flag pole.

Mary: r5 WW1 situps on Q.  15 Ray Charles IC.  15 Heels to heaven.  10 WW2 situps.  10 ashy knees on Q (named by Panda.  On your back with knees bent put hands on thigh and do crunch until fingers pass the knee) 10 V up on Q.  10 American hammer IC.  10 flutter kicks on Q.  10 pickle pounders IC

Numberama: 13

Namerama: Placebo (R), Motherboard (R), Spooky (R), Old Flame (R), Peg (R), Pretzel, High Stick, Nacho Libre, Panda, Too Much, Good Times, Lite Brite, Sakrete

Pledge and COT.  We did that

Announcements: St Pauls food distrubution headed by Goose October 10th.  7-11.  Ruck for Hunger headed by Goose Novermber 21.  Mens hike headed by Mary November 12-14

Devo: New Day

Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7  )

When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day.  It’s a simple reminder that each day has the potential for so much beauty.  Today is a new, glorious day! Take the chance to create beautiful things on this new day.

Moleskin:   YHC wanted to get the blood pumping this morning.  Put a pretty ballsy preblast up and the F3 Summerville crowd showed up and showed out.  Glad to see one of our newest guys  (Nacho Libre) make the ride from The Jones area this morning.  Apologies to Lite Brite.  Guy showed up @ 0700 for the workout just as we were finishing up.  Apparently there is some discrepancy on one of our social media sites.  YHC is in contact with our IT guys.  Thanks for allowing me to do some crazy stuff this morning.  #bettertogether.

SAKRETE’S FIELD TRIP THE CONCRETE BEAST

  • When: 20200725
  • QIC: Sakrete
  • The PAX: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R)


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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: 74 degrees to start off and humid.  Very very very humid

FNGs: They slept in today

COP:  3 SSH IC, 15 LBAC forward, 15 LBAC reverse, 15 over head clap, 15 TTT.  15 Hillbillies.

The Thang:

Run around the park the long way staying on the sidewalk best effort.  Team up in teams of 7 in order you finished.  Find out who was on your team and remember.  Stay with them.  Move as 1.  Run from Doty Park down N Hickory to W Luke (road that Jingles Hill is on)

25 squats on Q

25 calf raises on Q

Run from corner of N Hickory and W Luke to base of Jingles Hill.

30 squats on Q

30 calf raises on Q

Jailbreak up Jingles Hill.

25 squats on Q

25 calf raises on Q.

Mosey with your team to N Cedar to W Richardson and to the parking garage.  Muster at the bottom as one unit.  No more teams.  This is you vs you.

30 squats OYO

30 calf raises OYO

Get to the top of the parking garage as quick as possible.   Line up on the wall immediately at the top of the stairs.  Jailbreak to opposite side.

25 Incline Merkins OYO. Upon completion run 2 straight aways heading down the parking garage.

25 squats on Q

25 calf raises on Q.  Upon completion run 3 straight aways continuing down the garage.

25 Incline Merkins on Q.  Upon completion run 4 straight away which brings you to the bottom of the garage.

Line up at bottom of stairs.  Faster guys in front.  In 5 second intervals get back up to the top of parking garage as quick as you can.  Once there plank until 6.  Line up on wall immediately beside stairs.

Jailbreak across top level of parking deck.

25 incline merkins OYO.  Upon completion run across parking garage and go down the stairs all the way to the bottom

Pair up (or several teams of 3 as it turned out)  On bottom level 30 squats on OYO and 30 calf raises OYO.  Upon completion you and your partner (s) get back to the AO the same route we took to get here.  Plank for six or go back and get the six

Mary: V Up on Q led by Pretzel; 20 WW1 Situps on Q; 10 pickle pounders IC

Numberama: 21

Namerama: Microwave, Grits (R), Mayhem (R), Green Bags, Pretzel, Peg (R), Fish N Chips, Placebo (R), Waldo, Too Much, Shrute, Peaches (R), Redo, Cheetah, Horshack, Threes Company, Hospice (R), Snooki, Dri Prime, Old Flame (R) Sakrete

Pledge and COT  Turned to face the houses across N Hickory and said it loud and proud 

Announcements: Repo’s run to benefit Camp Hands of Hope.  Race will be virtual

Devo: YHC went to Publix after work on Friday.  They were busy.  The lines were backed down the aisles and it was just hectic.  The cashier was super friendly and very professional.  Upon leaving the store I called into the manager to give her a praise.  Working in retail I know the complaints far out weigh the compliment.  Ever since my wife and I have been married we have made an effort to call into businesses and praise when their workers are going above and beyond their required efforts.  Normally when we call in the manager says thank you so much for letting us know.  But this time the manager told me she would stop what she was doing and go congratulate here and give her a free lunch.  I challenged the PAX to reach out when service at businesses is exceptional.

Moleskin:   With 21 guys joining in the BC at various times and having to coordinate folks driving to the garage due to having to get to work and biking to the garage to modify heavy running the coordination was challenging at best.  YHC got a little tongue tied and said several times “pair up in teams of 7”.  The PAX didn’t let me get away it.  Everyone put in work.  Goal was to get the heart rate up and keep it up for the duration of the BC.  From the death threats and cursing that I received I will assume I achieved this goal.  Glad to be here.

And we all have a penis – 12 June 2020

  • When: 20200612
  • QIC: Mary
  • The PAX: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper, Too much


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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: 80 degrees and humid

FNGs: none

COP: none

The Thang:

45 mins of the standard

Mary: none

Numberama: 8

Namerama: Milton, Schrute, Space Cowboy, Splinter, Master Load, Creeper

Pledge and COT

Announcements: none

Devo: nothing specific

Moleskin: When I was giving praise about the M being 38 weeks pregnant, a PAX stated that a woman’s’ bodies knows how to give birth and when a baby should be due and ready to come out. I quickly said, “and you have a penis.” Laughter ensued… 

Humid Heros

  • When: 20200609
  • QIC: Hot Spot
  • The PAX: High Stick, Too Much, Fanny Pack, Old Mcdonald, McFly, Mary, Space Cowboy, Hospice, Microwave, Jingles, Hot Spot


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Conditions: 75 and stupid humidity!

Count: 11 Pax

The Thang:  The Hero – Molly Greene

Warm up at COP: 20 SSH IC, 20 Don Quixote IC

Mosy to storage and each pax receives 1 CMUand mosies back to COP

20 block press, 20 block curls,

Run the half-block loop around Doty to horseshoe pits

20 dips on the wall, 10 steps up on wall (each leg)

Run back to COP

Rinse and repeat – AMRAP

COT: Count, Namorama, Devo/testimonial – Too Much on Molly Greene, Pledge of Allegiance, BOM

Conversations in the Dark with Old D

  • When: 20190823
  • QIC: Flo
  • The PAX: Professor, Bee Wax, Bueller, What, Matlock, Myrtle, Too Much, Space Cowboy, Schrute, Old D


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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:  76 degrees

FNGs:  None

COP:  N/A

The Thang:

We ran. Each man Ran. Some ran farther. Some ran faster. YHC ran with Old D and pushed to keep up.

Mary:  N/A – Not that kind of AO

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: The mean streets of Nexton were kind this morning. All PAX returned to base safely to enjoy the niceties of Starbucks. YHC and Old D talked about church, books, culture and family. Thankful for the accountability men!

Welcome Plan B!

  • When: 20190628
  • QIC: City Slicker
  • The PAX: Snap-On, Space Cowboy, Stringbean, Too Much, Professor Klump (R), Stalker (R), Old D (R), Plan B (FNG)


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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: 68 degrees, dry

The Thang: 9 PAX for the Friday edition of The Creamer. Run, cool down, drink coffee. Forget flag.

Moleskin:Welcome FNG Chris Digby, now know as Plan B! Would have been nice if your buddy Hollywood who EH’d you came out 🙁

30 for 39!

  • When: 20190317
  • QIC: City Slicker
  • The PAX: Space Cowboy, Defib, Mack, Shortcake, Permit, Picasso, Myrtle, Flanders, Bee Wax, Benefits, Bueller, Waldo, Muscadine, Pretzel, Cannoli, Hot Tub, DHL, Stringbean, Schrute, Too Much, Tinker, Sakrete, Redo, Wreck-it Ralph, Wee Woo, Fanta, Professor Klump (R), Major Dad (R), Bubble Head (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: 45 degrees, cold

The Thang: 30, I repeat 30!,  PAX showed up to The Creamer to either run, ruck, ride or just for coffee.

Moleskin:  For some reason whenever it is cold out, the PAX tend to order coffee and sit outside. I have still yet to figure this one out, but that is for another day.

The return of Shortcake and DHL brought all the boys to The Creamer – sorry Cheetah! It was great to have these two guys back out after a long hiatus.

Happy 39th birthday to Bedrock’s own Benefits!

Many prayers request were spoken as well as many praise requests. T-Claps to Too Much for taking us home in the BOM.