Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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…

The Ditch 10/29/19: Upper Body & Ab Tabatas with some Indian Running

  • When: 20191029
  • QIC: Bedpan
  • The PAX: Urkel, Saget, Olaf, Tinder, Futurama


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Intro: Signed up for this Q yesterday because there was no one signed up and YHC had his 8am class cancelled.

Conditions: 70 degrees with A LOT of fog

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:
LBAC x15 fwd/bck IC

TTT x10 IC

Don Quixote x15 IC

grab a block, stay on basketball courts

The Thang:
5 minutes of 1 set Tabata (go as hard as you OYO can for 5 minutes with YHC’s listed exercises)

1st Set of 5 minute Tabata: 20 OHP, 20 Iron Crosses, 5 Jump Squats, sprint down/back of basketball court. Rinse Repeat for 5 minutes

2nd Set of 5 minute Tabata: 20 Curls, 20 Freddy Mercurys IC, 5 Jump Squats, sprint down/back of basketball court. Rinse Repeat for 5 minutes

Indian Run on path as a PAX for 0.8 miles. Completed 20 Merkans and 20 WW1 Sit Ups in between.

Mosey back to blocks

stow blocks, mosey back to flag

6 Minutes of Mary:
Xs & Os for 2 minutes, LBCs x15 IC, Flutterkicks x30 IC

RR

Numberama:
6

Namearama:
Bedpan, Urkel, Tinder, Olaf, Saget, Futurama

Announcements:
Read note from Nantan email. Ruck for Hunger, Christmas party, Christmas parade, adventure race?, etc. are all coming up. READ the email sent out last night.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

YHC spoke about a veteran/student @ CSU that unfortunately committed suicide last week.  The President of CSU made the statement that “if someone is going to commit suicide, they will do it”.  Not saying that suicide is unpreventable, but it is hard stop if someone is truly trapped in the prison of their own mind.  YHC made the statement that is why F3 is so great.  Men stereo typically have a tougher time speaking about their feelings/thoughts/emotions with other men, but F3 is meant to break that barrier.  Life’s stressors has caused YHC to experience lonely/uncomfortable thoughts (not severe) but has shared his emotions with those who love him.  Be willing to step out of your comfort zone with your fellow F3 brothers or loved ones and ask for help or just simply share what is going on in your life.  We are in this together…

Moleskin:
Great workout and enjoyed being back in the gloom.  Been exactly 22 days since YHC attended a BC.

Good ole fashion loop

  • When: 20191028
  • QIC: Goober
  • The PAX: doctor octopus, Olaf, Wee Woo, Urkel, Redo, Meter Maid, McGruff, FANTA, Tinder, Goober


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Conditions: Mid 60’s and foggy

FNGs: None

The Thang: The big loop.

Numberama: 10

Announcements:

  • Christmas events will be posted on Facebook.
  • Ruck for Hunger
  • Thanksgiving day convergence
  • Canned Goods for Impact challenge due by end of the week

Devo: YHC was reading through some quotes recently and came across one that reminded me of getting back into running. Sometimes we want to be as fast or faster than everyone else and often times that can lead to disappointment and discouragement. YHC found a quote by Confucius and he said “It does not matter how slowly you go as long as you do not stop.” YHC reflected on this and realized it’s not how fast we are or how quickly we can get through a challenge, it’s important that we keep pushing and do not stop.

Moleskin: doctor octopus is having a birthday fun/beer run Nov 10 @ 11 AM

MO is the same only the Pax have Changed

  • When: 20191003
  • QIC: Olaf
  • The PAX: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, 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: 60s

FNGs: None

COP:  Light stretching OYO

The Thang:

We ran or walked.

Mary: More stretching

Numberama: 4

Namerama: Mr. Feeny, Glowstick, Goober, Muscadine, Brokeback, Tecmo, Winslow, Oops, Urkel, Olaf

Pledge and COT

Announcements: All of the Holiday Events

Devo: God asks us to give of our time, talent and treasure.  It’s not about how much, but rather that we are giving up our agenda, our way.

Moleskin:   Double digits again.

Bodyglide vs. Band-aids

  • When: 20191021
  • QIC: Olaf
  • The PAX: Muscadine, Cast Away, Goober, Glowstick, Urkel, McGruff, Fanta, Wee Woo, Sofia, Mrs. Potts, Discount, Tinder


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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. Cool to start, hot at the end.

FNGs: None

COP:  We geared up

The Thang:

Most ran the big loop, couple didn’t.

Mary: Nope

Numberama: 13

Namerama: Muscadine, Cast Away, Goober, Glowstick, Urkel, McGruff, Fanta, Wee Woo, Sofia, Mrs. Potts, Discount, Tinder, Olaf

Pledge and COT

Announcements: Christmas Events will be posted on Facebook.  Tinder gathering men that want to do stretching/mobility exercises on Sunday’s at 7 am.  Will meet at Ditch location.  Prayer requests for Everett (2.0 of Muscadine’s friend) and Dovetail.

Devo: YHC had a convo with friend about making a hard decision despite of how painful it was knowing that doing it later would be even more painful.  So often we procrastinate these conversations, or decision, but doing it later may mean more pain OR we may not have another opportunity to have them.  Tomorrow isn’t guaranteed and we need to make sure that we aren’t putting things off because they are difficult, aren’t fun, or are a lot of work.

Moleskin:   Goober had nipple chaffing even after bodyglide was applied.  Discussion occurred on other alternatives.  It was also the return of Muscadine to the gloom thanks to Tinder who urged him on Sunday to come out.  Good example of brotherhood working to keep HIM engaged.

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!