Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Smooth Miles

  • When: 20191003
  • QIC: Olaf
  • The PAX: Mr. Feeny, Jen-nay, 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: Low 70’s but still humid

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran, all together through 3 miles.  Most completed 5

Mary: More stretching

Numberama: 4

Namerama: Mr. Feeny, Jen-nay, Urkel, Olaf

Pledge and COT

Announcements: Prayer Requests for FC Men’s Hike, Discount’s 2.0, and Mr Feeny’s brother in-law

Devo: YHC was told this week that he was holding onto something and I couldn’t receive the new thing from God if I didn’t have empty hands.  Sometime we hold onto hurt, the last blessing or word from God, but he needs us to release it.  There is also a fine line with seeking a new blessing or word before we are done with the old one so we really need to stay in tune with God and where he is leading us.  Great discussion on this by the pax.

Moleskin:   Very good run.  Numbers were low but allowed the group to stay together for the majority of the run.

Shirts and Skins at The Creek

  • When: 20190909
  • QIC: Goober
  • The PAX: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober


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Conditions: Mid 70’s and humid

FNGs: None

COP: None, running only

The Thang: PAX were given the option of running the big loop or staying local around the pond.

Numberama: 10

Namerama: Redo, Urkel, McGruff, Wee Woo, discount, FANTA, Snyder, Olaf, glowstick, Goober

Pledge and COT

Announcements: Fleet Feet run, P200 spot opening

Devo: Hebrews 12:24-25

And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another – and all the more as you see the Day approaching.

YHC reflected on an injury that kept him out for several months and how the encouragement and challenge from fellow brothers made him strive to get better so he could rejoin his brothers in the gloom. YHC challenged each PAX to reach out to fellow men we interact with every day and share what F3 has done for them and invite those men to experience the brotherhood.

Moleskin: Congrats to Redo on completing the 50 mile challenge.

Indigenous people run at the creek

  • When: 20190805
  • QIC: Redo
  • The PAX: fanta, weewoo, redo, urkel, glowstick, goober, olaf, snyder, 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: Humid

FNGs: None

The Thang:

Stay on the 1/2 mile loop. Pax were instructed at each light, the person in the back would get to the front and lead. If the person in the back could not keep up, the fast PAX would keep going on with the exercise of next light, person in the back move to the front. If the PAX caught up to less fast PAX, they would lead. YHC was hoping to end up all back together at the end, but that did not happen.

numberama, namarama, announcements, prayer requests, prayer, pledge.

DEVO: Done

The Creek

  • When: 20190807
  • QIC: One Bar
  • The PAX: Urkel, Goober, Glowstick


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Intro: 4 for miles at the Creek

Conditions: 77 and 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.

The Thang:
Runner’s choice between running off site, figure 8 or stick to the pond.

Numberama:
4

Namearama:
Urkel, Goober, Glowstick, One Bar

Announcements:
share the load this Saturday

Pledge of Allegiance: done with pride 

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
It was HUMID!

One Bar Q’s the Ditch

  • When: 20190730
  • QIC: One Bar
  • The PAX: Olaf, Urkel, Bed Pan, Tinder, McFly, Saget


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Intro: Birthday Q

Conditions: 73ish

Shortcake Special (Before the BC): Who ran before the BC?

Ruckers: no

FNGs: no

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:
TTTx35 on Q, arm circles OYO forwards and backwards

The Thang:
Went to the basketball court and lined up on the sides for 35’s: start with curls for the girls run to the other side and do lbc’s.

6 Minutes of Mary:
No time

Numberama:
7

Namearama:
Olaf, Urkel, Bed Pan, Tinder, McFly, Saget, One Bar

Announcements:
Share the load, carnes crossroad workout next Tuesday.

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
This workout will never be Q’d by me again.

One Bar Q’s the Creek

  • When: 20190729
  • QIC: One Bar
  • The PAX: Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar


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Intro: Runners choice.

Conditions: 66

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:
no warmup

The Thang:
Runners had the choice to run off campus, run the figure eight, or just run around the pond.

6 Minutes of Mary:
none

Numberama:
12

Namearama:
Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar

Announcements:
Share the load, possible p-200 openings,

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

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.

 

 

Creek Run

  • When: 20190724
  • QIC: Redo
  • The PAX: urkel, awful waffle, glowstick, muscadine, weewoo, friar tuck, redo, goober, hacker


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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: noice

FNGs: None- disclaimer given

The Thang:

We ran the figure 8 at different speeds.

numberama, namarama, announcements, pledge, prayer requests, prayer

DEVO:

Hebrews 11:1 Now faith is the assurance of things hoped for, the conviction of things not seen.

YHC talked about how the sermon at Freedom hit home after issues in personal life.

Choose Wisely

  • When: 20190723
  • QIC: Olaf
  • The PAX: Saget, Friar Tuck, Urkel, Mr Feeny, Brokeback, Tinder, Bedpan


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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 70’s pleasant with distant lightning

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x15, TTT (IC) x10

The Thang:

YHC had his bucket and did an adaptation of his Dantes’ Inferno.  Each pax pulled a weinke and chose one of the 4 exercises.  The number of reps was based on the exercise picked: Upper Body = x2, Legs = x4, Core = x6, Cardio = x8.  They would then lead the number of reps and then the pax to his left would lead the same number of reps.  Rinse and repeat until all pax lead the exercise.  In the end, pax would do 16 – 64 reps of an exercise.  The pax to the left would then pull another weinke and process repeated until time was called.

Mary: None needed.

Numberama: 8

Namerama: Saget, Friar Tuck, Urkel, Mr Feeny, Brokeback, Tinder, Bedpan, Olaf

Pledge and COT

Announcements: Men’s Hike – Interest meeting 8/4 @ 6pm at the Den.

Devo: YHC used the workout as an illustration.  Pax could choose the exercise, but the number of reps was based on their decision, and they were limited in their choice.  They chose the level of fun (aka suck) based on the exercise, but there was still things out of their control.  They had to decide what was worse, the actual exercise or number of reps.  In life we are all dealt circumstances that we don’t always like and can’t control.  1 Thessalonians says that we should praise God IN all situations, but it doesn’t say we praise Him FOR all situations.  You don’t have to like where you are, but we should always be praising God in spite of it.  It’s your choice to complain or praise.

Moleskin:   Adaptation from Olaf’s Inferno was a hit.  Reps counts worked out great based on the number of pax.  If there are more (or less) then the reps may need to be modified OR multiple “rounds” completed.  Another example of YHCs can coming through with an excellent workout.  Maybe a new F3 product???

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, no precipitation

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:
TTT x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!