Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

It’s About Time Mack!

  • When: 20180425
  • QIC: Redo with Co-Q Mack
  • The PAX: Vida, redo, mack, snowden, weewoo, urkel, TKO


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Weather: 65 and dry

Intro: This was a run day (we ran like the wind), and play cat and mouse (fast people catch slow people).

Disclaimer: done it

Warmup: on your own, we ran.

The Thang:

We ran the loop, some fast some slow. all men pushed hard.

Numberama(forgot it), Namerama(forgot it), Pledge, Announcements, Prayer Requests: MIA, Jason (and one other sorry i forgot)

Devo:

Covered how F3 has changed out lives day in and out. Talk about how the Sad clown syndrome effects us all. Seeing how other men go through struggles and if they would just come work out with us we would change their lives..

Moleskin: This was Mack’s first Co-Q and he did just fine. YHC and the rest of the PAX have watched Mack show up and push at every workout and it was just a matter of time before he was the Q. T-Claps to Mack for stepping up and getting it done!

Run, Ruck, Whatever

  • When: 20180122
  • QIC: Stalker
  • The PAX: Snowden, Vida, Snyder, Humpday (rucker), Urkel, Sofia


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Intro: 7 men met in the chilly morning to run, ruck, go fast, go slow, long, short, or whatever. Just be back by 0545. Running Q’s are always easy, but this Q was lazy even by running AO standards.

Warmup: Nope.

Thang: We ran 4.something miles total.

Mary: None. This is a running AO.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: Driving home from church yesterday, my wife and I were discussing the power of prayer as it applied to Picasso this past week. It reminded me of the story of Jesus’ friend, Lazarus. When Jesus was told that his friend was sick, Jesus waited another 3 days to go to Lazarus. Why? Jesus’ inner circle had witnessed Him healing the sick, restoring vision to the blind, and even calming the angry sea, but raising a man from the dead was too much for even His closest friends to fathom. I believe Jesus waited 3 days and used Lazarus as a powerful testament to who and what Jesus actually is – the Son of God, capable of all things. Had Jesus simply cured a sick friend, the world would have never heard about it. Raising a man three days dead is a powerful and awe-inspiring testimony. Picasso’s miraculous recovery is a powerful reminder that A) God is in control, and B) He hears our prayers. Picasso, we love you brother. Hope to see you soon.

It looks fine!

  • When: 20180108
  • QIC: Repo
  • The PAX: Vida, Wee Woo, City Slicker, Pretzel, Banjo, Honey Boo Boo, Peg, Snowden


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Weather: Cold in 20s and clear.

 

YHC had received reports that the path around the pond was clear and decided we would stick to that loop for safety reasons. YHC also arrived early for some recon and saw a few icy spots, but wasn’t too concerned. YHC only went about a quarter of the way around, and this is why he did not adjust the route. Once we started, we realized we would likely have someone injured and decided on an audible.

 

We did a warmup of SSH x15 IC

Then a brief relay race with lunge walks. Team 2 was the winners. YHC decided to go ahead and call the morning to a close, so those wishing to get miles could do so in a safe environment.

 

Namearama

Pledge

Announcements: Anniversary BC and Party will be 1/13. Workout at Faultline and Party at Dorchester Boat Club, 1/13 Charleston Half and Full Marathon, 1/20 Frozen H3, 1/27 Charlie Post 5k/15k, 2/3 Hallucination 24 Hr

BOM

Devo: Perseverance “Perseverance is more than endurance. It is endurance combined with absolute assurance and certainty that what we are looking for is going to happen. Perseverance means more than just hanging on, which may be only exposing our fear of letting go and falling. Perseverance is our supreme effort of refusing to believe that our hero is going to be conquered.” https://utmost.org/the-discipline-of-spiritual-perseverance/

Moleskin: YHC should have taken a full lap to assess conditions. Q Failure.

This did give an opportunity for some 2nd F at Dunkin’ Donuts. Snowden mentioned that his recon didn’t observe some of the slick spots. We came to the conclusion that there was obvious sabotage. An unnamed PAX suggested that this may have been the work of two saboteurs that go by the aliases of Floppy and Hollywood. It was an obvious conspiracy to prevent PAX from getting their bingo squares.

The Crab, and the Bear, and the BLAB

  • When: 20171228
  • QIC: Snowden
  • The PAX: Smithers, Sophia, Humpday, BCG, Cosine, Wee Woo, Snowden, Saget, Ophelia, Stringbean, Vida


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Preamble: The Ditch.  Home sweet home.   It’s a boot camp!

Weather: Cold and breezy, but that wouldn’t matter much.

FNG’s: One, Sophia’s Brother in Law.  FNG said he is pretty sure he ran with an F3 group in DC, but doesn’t remember the nickname he got.  Yeah right 😉  Never mind that though buddy, we got you covered.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

COP: 

SSH X 15 IC,  (boring!)

TTT X 15IC, (boring!)

Imperial Walkers X 15IC, (boring!)

Shoulder Taps X 20IC,  (Humpday says “huh?”  I bet he’s thinking, “what is this silly sweating to the oldies crap?”  I took this routine from Magnitude.  All will be revealed shortly).

T-Claps X 15IC, (the shoulders, now they tingle)

LBAC Frontwards and Backwards X 20 each IC, (hmm…. now the arms are getting a little wobbly…)  See Humpday, I had a plan.

High Knees X 15IC  (also this…  cause I like it.)

Thang:

Get Block.  Follow Me to the field.  Don’t get run over by cars.  I also have my nerf ball.

Let’s do the Indigenous Peoples run with 11 people around the soccer field.  Pass the ball back, sprint forward.  We must get through all the PAX or there will be punishment.  Drop the ball and there will be punishment.  (There was going to be punishment no matter what because a train went by and we do 11 burpees when the train goes by).  We all had a real good time doing this…  Fellowhood was enjoyed by all.

The thang today would be a balanced body workout Block, Legs, Abs, Burpees, BLAB.  A little weight, a little leg work, a little ab work, and some arms.  We would also give thanks to pay homage to the mighty bear and the clever crab who blessed us with their crawl and their walk.

The plan was four rounds with bear crawls, crawl bears, crab walks, walk crabs, and human runs between them.  The default Reps for each station was 10, but we’d have a bonus suck station which featured 30 reps.  Each station would get to suck at some point.

Station 1: Blocks for your Arms (Overhead Press, Chest Press, Tricep Dips, Curls for Girls) 30,10,10,10 Reps

Station 2: Legs (MONKEY HUMPERS ALL DAY LONG, ALL DAY STRONG) 10,30,10,10 Reps

Station 3: Abs (V-Ups, Mountain Climbers, WWI Sittups, Flutter Kicks) 10,10,30,10 Reps

Station 4: Burpees (cause I’m boring and they suck) 10,10,10,30 Reps

This took a little longer than expected so we were only able to get 3/4 of the way through round 3.  I was sad that we ended before we could do our set with 30 burpees, so I stopped after the 30WWI sittups and just told everyone to do 30 burpees.  Stringbean was so excited that he threw the nerf football at me and hit me square in the sternum.  That guy has a no quit attitude!  It felt like a spongy high five to the chest.  I hear you Stringbean!  T-Claps to New Guy for keeping up.

Mary:  No Time!

Numberama/Nameorama
Announcements:

1/6 3rd Anniversary Party at Tectonic

1/9 F3 Goose Creek 2nd F at TJ’s in Goose Creek.  Humpday Q’ing

1/27 Charlie Post 15K/5K.  Sign up!

Pledge/BOM/Devo:  I spoke a little bit more about gratitude.  We’ve all experienced pain, and we all know people in our lives who are challenged with tragic events and illnesses.  And while we’re not thankful for tragedy, we should be grateful for our chance to learn from these things, to be able to speak up for those who can’t, and to be able to support people both in our immediate and expanded circles.  I encouraged all of the PAX today to show up today either physically, or just by reaching out to someone who may not be expecting it.  Sometimes your words or support can be just what’s needed to lift someone’s spirits.

Welcome FNG Smithers!

 

All the miles have to go, so we are selling low!!

  • When: 20171220
  • QIC: What?!
  • The PAX: Honey Boo Boo, Vida, Wee Woo, Snowden


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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: warm, but great to get-up and find deals on those miles…miles, miles, miles!

FNGs: none

COP:  Steady your nerves and maintain focus – visualize the deal,  stretch your wallets – keep honest to your limits while pushing just enough to haggle the best price, and get your deal making hats on because you have got to take advantage of this limited-time opportunity.

The Thang

4 deal-seeking sharks arrived at doors open at the Muni in Goose Creek to take advantage of What’s traveling pop-up Mile Emporium. Get out early, get the best deals. You won’t believe how low these miles will go! Crazy Eddy (What’s Apple Watch) was keeping time and the bargain shoppers kept track of their miles.

The doors swung open and the insanity ensued…all the miles had to go! Teaser deals were had on the warm-up around the pond, and the best bargain-basement prices were littered along the route. Selling it all at low, Low, LOW prices!!!! The Pax toured Goose Creek (the “bank route”) and picked up fire-sale prices on miles; 2-for-1, 48.9-51.7% off, make me your best offer. You want ’em, we got ’em at prices you’ve never seen, prices you’ve never even dreamed of!

What?! and Crazy Eddy took a bath as the Pax took home some incredible, unfathomable, almost illegal deals on miles!

Keep an eye out for the next time What?!, Crazy Eddy, and the traveling pop-up Mile Emporium make it back to Summerville/Goose Creek…and remember, parking is always FREE!

Mary: gather at the flag and gaggle like school girls about the insane deals on miles that were just had

Numberama: 5

Namerama: Honey Boo Boo, Wee Woo, Vida, Snowden, What?!

Pledge and COT

Announcements: AOs closed Christmas Day

Devo: as fathers, members and leaders of the community, and brothers in F3 make sure not to lose sight of the forest for the trees…

Moleskin:  

Intervals at the creek

  • When: 20171218
  • QIC: Redo
  • The PAX: Weewoo, Oil pan, Vida, Snowden, Snyder, and Honey Boo Boo


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Disclaimer: given

FNGs: none

The warmup: one lap around the pond

The Thang:

Cones were set up at the start, another at 100m, and another at 400m. The pax were instructed to run a full lap at a fast pace. Once back to the first cone, recover for 100m, and fast pace again at the second cone. Recover after 300m of fast pace and do it all over again.

Most got 3 circuits in, the gazelles got 4 possible 5

BOM

Pledge, prayer requests, prayer

Numberama

Namearama

Devo:

Q talked about how stress and frustration can disrupt what we are trying to accomplish throughout our lives. Q have example from church and being on the production team, and the day before was a test of stress and frustration. The enemy is always out to get us and we have to remain vigilant and perserver, even during interval training, which isn’t the q’s favourite.

Shot Amazon woman in the ass

  • When: 20171213
  • QIC: Stalker
  • The PAX: Snowden, WeeWoo, Honey Boo Boo, Vida, Snyder, Oil Pan


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Intro: 7 men met in the cold to run. Because Snowden is recovering from a stellar performance at the Kiawah Marathon, and YHC is enjoying his “time off” and eating like a death row inmate, a decision was made to do an out-and-back run. The pace was PAX choice. Run until 0522, then turn around and come back. During the run, YHC learned all about the organization and operation of volunteer fire departments, bandwagon Clemson fans, lamented the lost art beating children, and the felonious activities of 12 yr-olds with BB guns.

Warmup: Nope.

Thang: We ran 4.something miles total.

Mary: None. This is a running AO.

Pledge, Announcements, Prayer Requests:

BOM:

Devo: Every “King David” needs a “Nathan”, a truth-teller. Seek out your Nathan. Also, understand that a David-Nathan relationship only exists between two people whose bond is grounded in trust. Nathans operating outside of a trust relationship were often killed. Nobody wants an unsolicited Nathan.

Deconstructed Burpee

  • When: 20171212
  • QIC: Saget
  • The PAX: TKO, BCG, Redo, Humpday, Hacker, Snyder, Jar Jar, Vida


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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: Nippy 40 degrees

FNGs: None

COP:  SSH x 20, TTT x 20, Imperial Walkers x 20 all in cadence

The Thang:

Seeing that many struggle with a appreciation of the burpee, I felt obligated to assist in breaking down the total body workout into 4 simple movements. The Pax was to mosey to the block pile for a coupon and meet on the basketball court. From there they were instructed on the simplicity of each exercise that was to be conducted on the four corners with weight. Corner 1 was squats with the block x 20 to be followed by bear crawls with the block across the court, corner 2 was ‘Mericans off the block x 20 to be followed by walking lunges with the block down the court, corner 3 was thrusters off the block x 20 in cadence to be followed by yet again bear crawls with the block across the court and finally corner 4 was G2OH with the block (better known by TKO as Simbas) x 20 and finished up with walking lunges with the block back down the court. This circuit was conducted twice in steady pace due to my lack of time management skills and to ensure HIIT with a timely departure from the AO. Upon completion of the second circuit the blocks were stowed away and the Pax moseyed back to the flag where they received a prize for their efforts (20 burpees).

Mary: LBC x 50 (TKO), Flutter kicks x 20 (BCG), WWI sit ups x 25 (Redo), Freddy Mercury x 20 (Hump Day)

Numberama: 9

Namerama: TKO, BCG, Redo, Hump Day, Hacker, Snyder, Jar Jar, Vida (welcome), Saget (QIC)

Pledge and COT

Announcements: Cocoa 5K Dec 16

Devo: “Bear one another’s burdens, and so fulfill the law of Christ.” Galatians 6:2 In keeping with an early yet trending tradition, I gave my testimony regarding the past weeks challenges and the support I have received from many men. Remember there are no “Self made Men” and have you ever tried to “Pick yourself up by the bootstraps?” Lean into your brother for support because they have their own struggles too and will not think of you as weak or timid. Pray for one another for the peace you will receive can carry you through anything.

I run anyway

  • When: 20171211
  • QIC: Humpday
  • The PAX: Wee Woo, Honey Boo Boo, Vida


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Today we took to the Creek for roughly 5 miles. Hbb and I started @ 0500 and we’re later joined by Vida and weewoo. We ran through the neighborhood by the Ditch AO and back around 52. I was pretty frosty but we pressed on.

The pledge and announcement we’re brief, and the devo was about taking a step back and appreciating those around you during this time of year.

 

Tapir Week Run at the Creek

  • When: 20171204
  • QIC: Snowden
  • The PAX: Redo, Wee Woo, Oil Pan, Vida, Humpday, Snowden


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F3’s mission is to invigorate and embiggen the noble spirit of leadership with small workout groups that are free of charge to all men.

Disclaimer:  F3 is a peer led free workout group.  I’m not a professional.  I urge all participants at the Creek to scale, modify and adjust and run with safety in mind.  I said as much before we started our run.

FNG’s:  None.  We were joined by a Charlotte area transplant from the Area 51 region.  Vida has been living in the area for a little while now and we’re glad he decided to make his return to the gloom here at the Creek.  I disclaimed to all runners and then announced the plan.  Today was just going to be a self paced run.  YHC would be running at an easy pace 9+ minute miles.  All were free to stick with me or attack the 1 mile figure 8 course at their own pace.  There would be no fanciness, just running.  Any fanciness would be at the PAX discretion.

The group averaged around 3.5 to 4 miles this morning.  I got to run with just about everyone at some point or another.  Vida advised me that he enjoyed pain and would run whatever pace we needed from him.  I like the attitude!  Glad to see Oil Pan back out in the gloom.  Redo informed us all that he’s fallen victim to peer pressure and signed up for a Spartan Race in 2018.  Fantastic.

This is tapir week for YHC.  In most marathon plans you have to tapir in the weeks leading up to the marathon.  Many do not enjoy this time.  I’m a lazy man trapped inside a runner’s mind and body, so I quite enjoy the recovery time and conversational miles.  Today was not a barn burner by any means, but that’s alright.

Here is a picture of the Tapir.

Announcements: 12/7 F3 Christmas Party, 12/10 F3 Christmas Parade, January 2018 Charlie Post Classic 15k/5k

Pledge, BOM, Devo:

Romans 7:15  Paul talks about the internal battle with sin.  Good discussion with the men of the Creek about our own battles with our impulsiveness and sin.  Often the internal struggles with what we know to be right and we do in sin bring misery into our lives.  Lets rely on each other and our relationship with God during these times.