Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Flippin’ Good Time

  • When: 20190621
  • QIC: Olaf
  • The PAX: Outhouse, Urkel, Saget, Mr Feeny, Weezer, Brokeback, Tecmo, Mall Cop, Tinder, Uga


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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: 70s with patches of moisture on the ground

FNGs: None

COP:  SSH (IC) x15, Imperial Walkers (IC) x20, TTT (IC) x10, LBAC (OYO): Forwards, backwards and backstroke

The Thang:

YHC’s pre-blast declared it was Flippin’ Friday and pulled out a tire for flippin’.  Explained that they would be flipping the tire around the building the entire workout (i.e. Pax flips tire and runs to the back of the line).  But since it is beach season and it is always more fun to combine workouts, the Pax would also do 4 Corners and complete exercises as they reached them.  Reps would be in a ladder fashion (increasing by 10 and then decreasing accordingly).  2 complete rounds were done as follows:

  • Corner 1: South American Hammers (IC) x10 – Like American Hammers, but while twisting, legs are extended added some extra burn.
  • Corner 2: High Knees (IC) x20
  • Corner 3: Mountain Climbers (IC) x30
  • Corner 4: Flutter Kicks (IC) x40
  • Corner 1: Crunchy Frogs (IC) x20 – A regular LBC but legs move in and out with the crunch
  • Corner 2: Butt Kicks (IC) x30
  • Corner 3: Burpees for the Train
  • Corner 4: Freddy Mercurys (IC) x30 (to make up for the 20 missed Crunchy Frogs)

Mary: No time and abs already burned

Numberama: 11

Namerama: Outhouse, Urkel, Saget, Mr Feeny, Weezer, Brokeback, Tecmo, Mall Cop, Tinder, Uga, Olaf

Pledge and COT

Announcements: Beast Week (see schedule), 4th of the July Convergence at the Ditch

Devo: YHC discussed how often our actions and feelings are swayed by the people around us.  Told story of sister-in-law who was a Carolina fan with her first husband, but when she remarried a Clemson fan, she immediately became a Clemson fan.  Many times we change our actions, thoughts, feelings, and even convictions based on the people around us.  Most people have a lot of different type of people that they interact with every day, but we need to be careful what is being “compromised” with these different groups.  It’s not bad to have people that aren’t christians around us, but it is important that we are surrounding ourselves with people who challenge us to be better and are leading us where we want to go.  Uga added that we need to have those people that we can be open with because they may be able to help us, or we can help them, because we have gone through similar situations.

Moleskin:   YHC originally planned a full ab workout for the corners, but didn’t think about the fact that the back corners of the parking lot are gravel.  While ab work could be accomplished, no one needed to have gravel embedded in their crack, so cardio was added since many Pax were jogging in the line waiting to flip the tire.

The Creek Loop

  • When: 20190603
  • QIC: Wee Woo
  • The PAX: Redo, Olaf, Urkel, Inspector Gadget (R), Dr Octopus, Fanta, Sophia


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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: Hot Pursuit 5K and Father’s Day Convergence

Devo:

Compassion

We must learn to balance between justice and mercy, as God has shown us.

 

Moleskin:   This is a running AO, so we ran.

 

 

Fanta Has a Friend

  • When: 20190610
  • QIC: Urkel
  • The PAX: Sofia, Fanta, Magic Man (FNG), Weewoo, One Bar, Inspector Gadget, 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: muggy!!!

FNGs: Elliott Cabrera – Magic Man

COP:  none

The Thang:

Figure eights

Mary: none

Numberama: 7

Namerama: Sofia, Fanta, Magic Man (FNG), Weewoo, One Bar, Inspector Gadget, Urkel

Pledge and COT

Announcements: Father’s Day Convergence at Doty 06/15, Hot Pursuit 5k 06/15 @ 9:00 at GC Municipal Center, Tournament of Champions at Shortcake’s in Summerville 06/15, Sofia is still trying to fill out his Ragnar team for October, July 4th Convergence at The Ditch.

Devo: Who is speaking into your life?

Listening to the sermon yesterday at church reminded me of the important role men play in our lives. Also connected with why I F3.

I remember as a teenager playing golf with my grandfather. Playing horribly. Couldn’t hit anything straight. Finally after hitting my tee shot on hole 17 he spoke up. Pulling his handkerchief from his pocket he told me “take this and put it under your arm. Now hold it there while you hit that shot again.” Listening to his advice I hit the straightest shot of the day. I asked why he waited until the next to last hole to offer that advice.

Point was that he was there with me, watching my swing. When the time came that he felt I needed to hear it, he pointed out what I was doing wrong. Because of our many years playing together (and the fact that he was my Pappaw), I listened to what he had to say. I didn’t reject the advice.

As a baseball player in high school, i really struggled with the bat speed to get around on the fastball. One of my best buddies was a pitcher. So he offered on several occasions to stay after practice and groove me a few of his best to let me work on it. He knew it was a weakness of mine that I needed to work on.

These are roles that each of us need to have filled in our lives. We both need other men that are allowed to speak into our lives when they see us struggling and say “here, try this and see if it helps” or “here, let’s get together from time to time and work on it together.”

Search your circle and see if you have these men in your life. If not, find them in the gloom. Lots of good brothers out there willing to listen and help.

Moleskin:   Lot’s of good discussion in naming the FNG this morning. We found out that he enjoys racing (which possibly saved him for a Gitmo nickname being from Cuba). This of course brought out all the Ricky Bobby references. This is where we decided on Magic Man.

Combing the Merkin Mountain and 11’s at The Ditch

  • When: 20190604
  • QIC: McFly
  • The PAX: Bedpan, Tinder, JoJo, Nuggets, Urkel, Olaf


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Great Morning at The Ditch
Conditions: Dark and Warm

Warm-up:
Side Straddle Hop, IC 25
Through The Tunnel, IC 16
DQJ, IC 15
Hillbilly Knee Slappers, IC 20

The Thang:

Pax Grabbed Blocks and Headed to The Picnic Tables to climb the Merkin Mountain as follows:

20 Declined Merkins aka Derkins
20 Curls for the Girls
20 Merkins
20 Curls for the Girls
20 Low Incline Merkins
20 Curls for the Girls
20 High Incline Merkins for the Summit!

At some point during the above we heard a train and completed 11 Burpees.

Next we took a breather while jogging around the trail with our blocks and as promised, it got us breathing and ready to descend back down Merkin Mountain!

Pax started at the top with 20 High incline Merkins and went through all of the above in reverse, finishing with 20 Derkins.

It was only about 5:20 so we headed to the basketball courts, did 20 flutter Moncks in cadence and still had time for some 11’s on Q!

There was another train so 11’s were descending burpees on one side and tricep extensions on the other. In between we started but bear crawling with our blocks to the other side and then alternated between, Lunge Walking, Jail Breaking, Broad Jumping and regular Bear Crawling until we completed the last 6 burpees at once and the last 30 Extensions to stow the blocks in time.

We finished with the pledge, namerama, announcements and a prayer for KY to recover soon.

Devo was about the importance of monitoring the words that come out of our mouth because they reveal what’s in our heart and can either be destructive or edifying.

Let no corrupt communication proceed out of your mouth, but that which is good to the use of edifying, that it may minister grace unto the hearers.
Ephesians 4:29 KJV

Jesus Said: “Not that which goeth into the mouth defileth a man; but that which cometh out of the mouth, this defileth a man.” And “Do not ye yet understand, that whatsoever entereth in at the mouth goeth into the belly, and is cast out into the draught? But those things which proceed out of the mouth come forth from the heart; and they defile the man. For out of the heart proceed evil thoughts, murders, adulteries, fornications, thefts, false witness, blasphemies: These are the things which defile a man: but to eat with unwashen hands defileth not a man.”

No man can truly tame their tongue but we can allow God to change our heart and submit our tongues to him along with everything else.

“But the tongue can no man tame; it is an unruly evil, full of deadly poison. Therewith bless we God, even the Father; and therewith curse we men, which are made after the similitude of God. Out of the same mouth proceedeth blessing and cursing. My brethren, these things ought not so to be.”
James 3:8‭-‬10 KJV

Let’s ask God to help us use our tongues for that which is edifying. If you don’t know God personally then that’s the first step. Victory over the tongue or any sin is only available through a relationship with Him through His Son Jesus Christ.

Warm Memorial Day Run

  • When: 20190527
  • QIC: Wee Woo
  • The PAX: Urkel, Inspector Gadget (R), Dr Octopus


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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: Hot Pursuit 5K and Father’s Day Convergence

Devo:

Promises as a Father

Just as God always keeps his promises to us, we should do the same to our children. 

 

Moleskin:   It was hot and muggy, but we still ran.

 

 

Bedpan’s First Q @ The Creek

  • When: 20190520
  • QIC: Bedpan
  • The PAX: McFly, Urkel, Discount, Doctor Octopus, Sofia, Inspector Gadget, Olaf, Bedpan


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Intro: YHC signed up for this Q at the beginning of the month.  YHC has been trying to get back into running because its been over a year since I have consistently ran.  4 of the last 5 days YHC has ran over 3.5 miles each time.  He wants to make this a good routine.  It was time for some good ole figure 8s @ The Creek.

Conditions: Humid, low 70s, dark, 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 (Creek regulars were not used to this lol)

The Thang: 
Run for 45 minutes on site in a figure 8.  1 figure 8 is roughly 1 mile.  Lots of ducks around the duck pond as always.

6 Minutes of Mary: 
no time

Numberama: 
8

Namearama:
McFly, Urkel, Discount, Doctor Octopus, Sofia, Inspector Gadget (respect), Olaf, Bedpan

Announcements:
Q school is on May 30th @ Accelerator (will start roughly 6:45-7pm), always need more Qs!  June 15th is the Father’s Day convergence 0700 Doty Park.  Hot Pursuit 5K is on June 15th as well in Goose Creek 9am.  There is family event that afternoon after the Father’s Day convergence.  July 4th convergence at The Ditch 0600.  Sofia is trying to find a couple other members to form an 8 man team for Ragnar race in Rock Hill.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan/The PAX, discussed the importance of hydration in the summer.

Moleskin:
Good attitudes this morning at The Creek to pair it along with 45 minutes of sweat, pain and running.  Great job guys, it’s always a pleasure to lead!

Monday Stroll

  • When: 20190513
  • QIC: Redo
  • The PAX: Redo, Urkel, Weewoo, tiki, inspector gadget (respect), olaf, doctor octopus, meter maid, 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: moist

FNGs: None

The Thang:

Run the original loop of Goose Creek

Numberama, namerama, pledge, and announcements

Devo:

Grace. John 1:16 For from his fullness we have received, grace upon grace. Give grace to others to include yourself.

The Ditch: 05/09/19

  • When: 20190509
  • QIC: Bedpan
  • The PAX: Urkel, Bedpan, McFly


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Intro: YHC picked up the Q last week for this day. Didn’t realize it would rain that bad and resulted in a small PAX. Not many HC’s on the preblast either. Website was recently down and this is why the official backblast came out so late.

Conditions: rain…lots of rain. low 70s

No FNGs, No Ruckers, No SCS

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: YHC got the blocks out for the PAX as quickly as he could so we could head over to the shelter because it was RAINING.
LBACs fwd/bck x15 IC
Step ups x20 IC

THANG:
Dora…

-100 American Hammers w/block IC & 30 Flutterkicks IC
-200 Damnits w/block OQ & 30 Squats OQ
-300 Curls w/block OQ & 20 Shoulder Taps IC

Stow blocks

Mary:
Plank excercises (right arm up, left arm up, right leg up, left leg up, right arm out, left arm out)

Recover Recover

Numberama: 3

Namerama: Urkel, McFly, Bedpan

Pledge/Prayer

Announcements: father’s day convergence June 15th 0700 Doty Park, family event that afternoon Shortcake’s Farm. Hot pursuit 5K June 15th. July 4th convergence at The Ditch 0600.

Devo: what does Pride mean to you? The PAX and YHC had a good conversation about finding the balance of being humble a lot of the time but when is the right time to take pride in our work. We need to be humble because that’s what God wants us to do but also be proud for our hardwork…even if it doesn’t pay off.

Moleskin: good solid workout. Shoulders and abs were destroyed. Sad Friar Tuck was afraid of the rain lol 😉

The Ditch 05/02/19: Preparing The Called.

  • When: 20190502
  • QIC: Bedpan
  • The PAX: Bedpan, Cheetah, Hacker, JoJo, McFly, Nuggets, Prayer Request, Redo, Saget, Urkel, Wee Woo


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Intro: YHC was asked how he felt about taking over The Ditch on Tuesday. YHC felt the time was right and graciouslly accepted the offer. Thank you Redo for all you have done for the Ditch and YHC. You are the sole definition of what it means to be a TRUE LEADER. Today, YHC wanted to bring a symbolic Q that would go along with his devo.

Conditions: mid 60s, no precipitation. Could feel the summer humidity rolling in.

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 IC fwd/bck

Merkans x10 OQ

grab a block, head back to flag. 2 unlucky PAX had to obtain a BIG block because the normal ones were all taken.

The Thang: 
Using a dice to determine what excercised will be performed (1: 20 OHP, 2: 20 LBCs IC, 3: 15 Tricep Extensions, 4: 25 Merkans, 5: 10 Blockees, 6: 30 Flutterkicks).

After 3 excercises were Q’ed by YHC according to the dice, YHC allowed the PAX to rotate the blocks (to allow everyone to have a chance at the BIG blocks) and roll the dice. This allowed each PAX to Q an excercise that was determined from the dice.

After 20 minutes of this was completed, YHC stopped the PAX to complete 10 Burpees for a train horn. Then made the workout into a Usain Bolt. The person that rolls the dice will run around the tennis courts. As he is running, the person that was to his left will Q the excercise according to the dice until the person that is running gets back. Rinse Repeat.

Stow blocks, come back to flag

6 Minutes of Mary: 
Since a lot of LBCs and Flutterkicks were completed YHC thought it would be smart to do some Hand Release Merkans. 20 Hand Release Merkans OQ

Numberama: 
11

Namearama:
Hacker, Saget, McFly, JoJo, Nuggets, Prayer Request, Wee Woo, Cheetah, Urkel, Redo, Bedpan

Announcements:
May 8th sign up for F3 dad’s camp (08/16-18). Close to $100 dollars a person. June 15th Hot Pursuit (Goose Creek 5K). July 4th convergence at The Ditch 0700. Prayer Request is official for GoRuck light in Buffalo.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Life is short, time goes by fast just like this workout. The dice was symbolic to how life rolls at us with obstacles and adversity. It is just a matter of how we react to them and battle through the tough times (excercises). We all have the potential to do great things and be great people its just are you willing to put in the work?

Moleskin:
The PAX enjoyed the Q. Thank you Redo for all you have done for F3 Summerville/Goose Creek, The Ditch and for me. I am truly grateful to be able to be the new AO Q for The Ditch!

What Makes YOU run faster?

  • When: 20190424
  • QIC: Redo
  • The PAX: Urkel, Doctor octopus, mall cop, sophia, stringbean, hacker, inspector gadget (respect), redo


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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: brilliant

FNGs: none

Two ruckers, sophia and stringbean, continue to prepare for HTL by showing up too early to move too much weight

The Thang:

We ran the loop. YHC increased his pace due to bubbleguts 1/2 mile in. YHC managed to keep up with Urkel and talk about feelings and what not to try and make it back to the municipal building to dispose of whatever was attacking his innards. it needed to get out and my negative splits were glorious. YHC asked Urkel to cover the rest of the workout, as YHC was unsure of just how long it would take. it seemed like a lot all at once. The good news is at 0545 while everyone else was gathering at the flag, YHC walked relieved to the flag to finish his Q duties.

Announcements, pledge, prayer requests, prayer

Devo: Time management. YHC discussed getting everything you can out of the 45 minutes you are given!