Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Former Secretary of State Condolezza Rice

  • When: 20200311
  • QIC: Wee Woo
  • The PAX: Goober, Cosine, Former Secretary of State Condolezza Rice


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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: 61º F

FNGs: Former Secretary of State Condolezza Rice

COP:  Stretching done before arriving

The Thang:

Figure 8

Mary: None

Pledge and COT

Announcements: None

Devo:

Perseverance

We need to persevere through life’s hardships and do the harder thing.

Moleskin:   YHC had been hard on the EH for this FNG for many months, and today was the day.  This FNG is not only an active member in the Fire Department, but he is active in his student government council at his school.  Since The Creek is the old stomping grounds for Snowden, as a means to honor his legacy, we decided that we should name our latest FNG Former Secretary of State Condolezza Rice.  YHC is working hard to ensure that FSOSCR is not a one and done.  FSOSCR has promised to recruit others to join as well. 

 

 

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.

Squats, PRs and Trashing Cookies

  • When: 20200205
  • QIC: Olaf
  • The PAX: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar


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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 50s

FNGs: None

COP:  6 Pax at the beginning completed 25 squats

The Thang:

We ran or walked the figure 8.

Mary: 50 Squats – to complete the box for February’s running challenge

Numberama: 8

Namerama: Redo, Discount, Beanie Baby, Prayer Request, Life Alert, Wee Woo, Cheddar, Olaf

Pledge and COT

Announcements: Men’s Hike and all of the running events

Devo: YHC was talking to Life Alert and he struggled getting 3.5 miles in since he hadn’t been posting.  In many areas of our lives it gets easy to compromise once, and then it turns into a regular situation.  From diet to exercise to what we watch, we have to understand that sometimes we “can’t handle it” and need others to push us and keep us accountable…  and not leaving cookies at Redo’s house after small group.

Moleskin: Wee Woo and Cheddar showed up late and Cheddar had to leave early so we just saw him in passing.  Wee Woo (literally) ran through the BOM with fist-bumps before finishing out another 30 minutes of running.  Also Redo had a PR first mile.  His watch had an a pace of 8-ish, but YHC had closed to a 7:40 pace.  Either way, most of the mile was sub-8 which was awesome.

Playing in the Creek

  • When: 20191223
  • QIC: Olaf
  • The PAX: Wee Woo, McGruff, 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: High-50s.  Damp, very, VERY Damp

FNGs: None

COP:  Determining the less wet run…

The Thang:

Ran the “formally known as the reverse loop”.

Mary: Only running

Numberama: 4

Namerama: Wee Woo, McGruff, Dr Octopus, Olaf

Pledge and COT

Announcements: The Creek and Den closed on Wednesday for Christmas

Devo: The dedicated were at the Creek today.  And remembering what the season is all about…

Moleskin:   Temperature was fine except for the 100%, non-stop rain.  After a while, you stop avoiding the puddles and just run through them…

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…

Be Consistent

  • When: 20191118
  • QIC: Goober
  • The PAX: Meter Maid, Olaf, Wee Woo, Life Alert, FANTA, Cast Away, glowstick, Goober


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Conditions: Upper 40’s

FNGs: None

The Thang: The big loop.

Numberama: 8

Announcements:
Thanksgiving day convergence
Summerville Christmas Parade: 8 December
Christmas Party: 12 December 6:00 pm @ Oakroad Brewery

Pledge, COT

Devo: YHC shared about something he heard from a sermon a couple of weeks ago where the Pastor said that consistency brings about change. This applies to all areas of our lives.
If we desire a better relationship with God, we must consistently spend time in prayer and reading the Bible and having a relationship with God. If our desire is to be better husbands and fathers,
we are consistent with spending time quality with our families. When we are consistent, change will come.

Moleskin: What would a workout be without a quote from The Rock! “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.”

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

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.

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.

The Ditch 9/07/19: Mobile Usain Bolts

  • When: 20190907
  • QIC: Bedpan
  • The PAX: Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, B Wax


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Intro: YHC loves mobile Q’s and going off campus. Wanted to bring that today along with a beatdown. Wreck It Ralph said on his Faultline preblast that The Ditch was going to sing songs and hold hands today…YHC made sure that did not happen.

Conditions: Mid 70s, no precipitation

Shortcake Special (Before the BC): Olaf, Redo

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 x10 IC

LBAC x15 IC fwd/bck

Catalina Winemixer x15 IC

Squats x10 OQ

grab a block, come back to flag

The Thang:
Mobile Usain Bolts: as the PAX is doing an exercise together, 1 man is completely a run or bear crawl as instructed. When he gets back, another man goes…rinse repeat until all have done the run/bear crawl

Around the Tennis Courts: completed exercises IC or OQ as someone runs around the tennis courts. Rinse Repeat until everyone ran around the tennis courts.

mosey to the church

Bear Crawls at The Church: completed exercises IC or OQ as someone bear crawls in the parking lot. Rinse Repeat until everyone bear crawled in the parking lot.

mosey to the big field

Jailbreaks at the Big Field: completed exercises IC or OQ as someone jailbreaks 50 yards & 100 yards in the big field.  Rinse Repeat until everyone jail breaked.

mosey to the flag

At the Flag: no usain bolts here. Just completed Iron Crosses x20 OQ, WW1 Sit Ups w/block x20 OQ, Damnits w/block x20 OQ

stow blocks

6 Minutes of Mary:
American Hammer x15 IC, Bohemian Rhapsodies x15 IC, WW1 Sit ups x15 OQ, Pickle Pounders x15 IC, TTT x15 IC, Supervisors x15 IC, Hill Billies x15 IC

recover recover

Numberama:
11

Namearama:
Tinder, Redo, Olaf, Wee Woo, Mrs. Potts, Honey Booboo (R), Prayer Request, Beanie Baby, McGruff, Bee Wax, Bedpan

Announcements:
Tommy Henry 5K on Monday. Liquefaction/Country Club on Thursday. Carnes Crossroads workout Tuesday 6pm. Talked about recovery regarding the Hurricane.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None, head to Table32

Moleskin:
No songs, no hand holding…just a beatdown.