Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A lot of Poop coming out of The Hole

  • When: 20200319
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Urkel, Masterload, Mr Feeny


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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: Lower-60s

FNGs: None

COP:  Just prepping reflective gear…

The Thang:

We Ran.

Mary: A Little Stretching

Numberama: 6

Namerama: GI Jane (R), Oops, Mr Feeny, Masterload, Urkel, Olaf

Pledge and COT

Announcements: Easter Convergence has been cancelled.

Devo: During prayer requests we discussed the pax that haven’t been out lately and how some of them have struggled/or will struggle during this time.  We have to be intentional about reaching out and helping out.  Official devo was kept short.

Moleskin:   During the run GI Jane said he almost fartsacked because he was running late but is a morning pooper. Urkel ran out on the COT at the end to make a deposit and YHC ended things abruptly as he needed to make an urgent transaction.  Good thing it was a faster run this morning or things could have ended badly.

Teamwork Makes the Dream Work at The Creek

  • When: 20200304
  • QIC: Doctor Octopus/Urkel
  • The PAX: Discount, Goober, Doctor Octopus, 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 60s and dry

FNGs: none

COP:  we talked before we ran to get the heart rate up

The Thang:

We ran. Goober was running a frustrating Zone 2. And Discount didn’t want to venture too far from the “facilities.” So we stayed at the Municipal Complex and ran figure 8’s.

Mary: none

Numberama: 4

Namerama: Discount, Goober, Doctor Octopus, Urkel

Pledge and COT

Announcements: still looking for a P200 runner

Devo: Sharpen the Saw – Doc shared that his 2.0’s are being taught the 7 Habits at their school. And it always reminds him that keeping his saw sharpened is a struggle. But it’s important for us to do in order to be the men/fathers/husband/leaders we are called to be. We need to find some personal time to recharge our batteries from time to time.

Moleskin:   It was quite the adventure at The Creek this morning. Both Doc Oc and Urkel noticed that the sheet was still blank. So both signed up and both pre-blasted. Urkel started the Q due to alarm issues at Casa de Octopus. And Doc caught up later when he arrived. Doc then concluded the Q by leading the BOM at the end.

The forgotten Q

  • When: 20200227
  • QIC: Saget
  • The PAX: Mr Feeney, GI Jane, Olaf, Urkel


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Intro: standing around waiting for any additional PAX, specifically Muscadine and hoping he could fix his tire issue

Conditions: 45 and windy

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Nada

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: walk across the Parking lot to the road

The Thang: most ran, YHC hobbled

6 Minutes of Mary: this is a run AO, get outta here

Numberama: 5

Namearama: Saget, Urkel, Olaf, Mr Feeney, GI Jane (R)

Announcements: P200 volunteers needed

Pledge of Allegiance:

BOM: 

Led by Saget

Devo: pay attention to the tension in your life. Don’t react too quickly and don’t ignore it. Pray on it and let God teach you what He needs you to learn.

Moleskin: so I was reminded by Urkel that I had signed up to Q only after I HCd for another workout elsewhere. Thank you for keeping me honest gentlemen. 

Monday Edition at the Creek with Olaf

  • When: 20200224
  • QIC: Olaf
  • The PAX: Redo, Urkel, Meter Maid, Goober, Glowstick, Discount, Master Load, Beaker, Fanta


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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: 50 and pretty pleasant

FNGs: None

COP:  A little stretching

The Thang:

5 ran the big loop and 5 ran 8’s with Zone 2.

Mary: More Stretching

Numberama: 10

Namerama: Redo, Urkel, Meter Maid, Goober, Glowstick, Discount, Master Load, Beaker, Fanta, Olaf

Pledge and COT

Announcements: P200 Volunteers.  Prayer Requests for Redo (M and 2.0) and Broke Back’s broke back.

Devo: YHC has pulled a lot of inspiration from friends post on Facebook/Instagram lately.  A recent one was about waiting until it feels 100% right.  Some people wait all day for 5 pm.  Some people wait all week for the weekend, some people wait all year for the holidays, and some people wait a lifetime for happiness.  We sometimes put things off because it’s not the right time.  We may say “When it slows down” or “When my job is more stable”, or whatever, but sometimes we miss out of life because we are waiting for things to be perfect.  If it’s important, make it happen.

Moleskin:   With only a couple of chances left to complete February’s running challenge, most pax are left with some of the weird or difficult tasks.  Urkel had to get the 3 miles with negative splits.  After the 2nd mile, it was blown, but he and YHC picked up the pace and recovered to get the task completed.

Lunging 8s

  • When: 20200219
  • QIC: Saget
  • The PAX: Urkel, Wee Woo


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Conditions: Cold and Wet (Again, my fault for the moisture level. Only when I run apparently)

Shortcake Special (Before the BC): nope

Ruckers: nada

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: Finding out I was the Q

The Thang: We ran figure 8s with walking lunges the length of the junction.

6 Minutes of Mary: No time

Numberama: 3

Namearama: Saget, Wee Woo, Urkel

Announcements: Sign up for P200 volunteer station

Pledge of Allegiance:

BOM: Led by Saget

Devo: The obstacle in your life are meant to glorify God. Challenges that are beyond your ability are meant for you to lean on His strength.

MO is the same only the pax have changed at the Hole_3

  • When: 20200220
  • QIC: Olaf
  • The PAX: GI Jane (R), Oops, Saget, Brokeback, Urkel, Mr Feeny


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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-40s with plenty of pollen

FNGs: None

COP:  None.

The Thang:

We ran or walked.

Mary: Stretching…

Numberama: 7

Namerama: GI Jane (R), Oops, Saget, Brokeback, Urkel, Mr Feeny, Olaf

Pledge and COT

Announcements: P200 Volunteers

Devo: Another post from by a friend discussing a loss.  It was kind of a “political” thing where they had to lose, and the comment was made that your strength is not defined by your loss.  So often we fear trying because a loss will somehow make us look weak.  Many times in competition, like the winter olympics, events are won by 0.1 or even .01 seconds.  It’s not even that one person was better than the other…  We have to remember where our strength and identify comes from and not let a loss define us or scare us.

Moleskin: Yes… this is lazy copying the backblast, but it works…

Logging Miles

  • When: 20200213
  • QIC: Saget
  • The PAX: olaf, teddy rueben, oops, urkel, gi jane, mr feeney


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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.

Conditions: 58 and breezy

Shortcake Special (Before the BC): Nope

Ruckers: Nadda

FNGs: None

COP: Pep talk and wondering where Feeney was with the shovel

The Thang: We ran.

6 Minutes of Mary: No time

Numberama: 7

Namearama:

olaf, teddy rueben, oops, urkel, gi jane, mr fennel, saget

Announcements:

P200 Volunteers needed!

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo: Psalm 3:27 – “Don’t withhold good from those to whom it is due, when it is in your power to act.” Don’t be a dick

Moleskin:

 

Lucky 7s

  • When: 20200211
  • QIC: Saget
  • The PAX: friar tuck, tinder, beaker, urkel, prayer request, mcfly


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Intro: F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Conditions: 68 and warm

Shortcake Special (Before the BC): None

Ruckers: Nope

FNGs: Not today

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: 11 Burpees for the Train, Merkins to Sallie

The Thang: Lucky 7s – 7 exercise, 7 reps, 7 rounds

Merkin, Dips, Derkin, Extensions, Irkin, Shoulder press, Chest press

Run 100m loop between sets. Repeat!

6 Minutes of Mary: Bohemian Rhapsody x 21, American Hammer x 21, LBC x 21

Numberama: 7

Namearama:

friar tuck, tinder, beaker, urkel, prayer request, mcfly, saget

Announcements:

Get signed up as a P200 Volunteer

Pledge of Allegiance:

BOM: (Prayer)

Led by Saget

Devo:

Failure to prepare is preparing to fail. Take baby steps every day to better yourself mentally, physically, spiritually, and financially. Be prepared!

Moleskin:

Welcome back Beaker with the double merlot.

MO is the same only the pax have changed_4

  • When: 20191205
  • QIC: Olaf
  • The PAX: Mr. Feeny, Brokeback, Winslow (R), GI Jane (R), Urkel, Discount


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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: 40s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 7

Namerama: Mr. Feeny, Brokeback, Winslow (R), GI Jane (R), Urkel, Discount

Pledge and COT

Announcements: All of the Holiday Events

Devo: Going through an issue and told someone that I was just going to let God fight my battles.  Externally I was doing this, but internally, not so much.  As men we do handle the external well and don’t react or retaliate, but do we fully let God have things internally.

Moleskin: Yes… this is lazy copying the backblast, but it works…

Surprise, Surprise, Surprise

  • When: 20191125
  • QIC: Olaf
  • The PAX: Urkel, Wee Woo, Fanta, Saban, Mrs. Potts


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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 30s.

FNGs: None

COP:  Nope, we run

The Thang:

Ran the big loop except for Saban. Stayed all together until after mile 2 when Mrs. Potts pulled ahead and YHC followed.

Mary: Nope

Numberama: 6

Namerama: Urkel, Wee Woo, Fanta, Saban, Mrs. Potts, Olaf

Pledge and COT

Announcements: Holiday Events and possible opening in the GC P200 team.

Devo: YHC focusing a lot on doing the hard work to get where we want to be in life.  It just doesn’t come.  Are you willing to put in the work?

Moleskin:   Standing around until 5:02 when YHC asked Urkel if he had the Q.  At this point everyone pointed out that YHC did and they wondered why there was no pre-blast.  Not sure if I was Doc Octed or actually signed up for the Q.  We may never know…