Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Launching The Hole

  • When: 20190829
  • QIC: Olaf
  • The PAX: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, 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: 70’s.  Good running weather.

FNGs: None

COP:  None, we run

The Thang:

We poured out of the Hole’s meeting area and flooded the neighborhood.  A few false turns, but everyone made it back safely.

Mary: Men Only…

Numberama: 17

Namerama: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus, Olaf

Pledge and COT

Announcements: Convergence

Devo: YHC brought up another point from Sunday’s sermon in that God calls us Justified.  This means that we are already who God wants us to be.  He created us that way.  So often we think that we aren’t qualified for a position, even Q a workout, but with God we are enough.  When the opportunities that God lays out for us appear, we need to walk into it with boldness knowing that we have what it takes.

Moleskin:   Amazing launch of this AO and YHC couldn’t be more happy.  Chowdah even showed up late and had coffee and conversation with YHC and M3.  A great start of the day!

One Bar Q’s the Creek

  • When: 20190729
  • QIC: One Bar
  • The PAX: Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar


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Intro: Runners choice.

Conditions: 66

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:
no warmup

The Thang:
Runners had the choice to run off campus, run the figure eight, or just run around the pond.

6 Minutes of Mary:
none

Numberama:
12

Namearama:
Snyder, Discount, Awful Waffle, Urkel, Wee Woo, Doctor Octopus, Olaf, Glowstick, Goober, Fanta, Redo, One Bar

Announcements:
Share the load, possible p-200 openings,

Pledge of Allegiance: done with pride

BOM: (Prayer)
One Bar

Devo:
One Bar

Because I Said So

  • When: 20190708
  • QIC: Wee Woo
  • The PAX: Olaf, Urkel, Dr Octopus, Sophia, Goober, Glow Stick, Training Wheels


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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: None

Devo:

Compassion

We need to stop praying to God only to petition for something, but to listen and pay attention to his guidance on our lives.  As we tell our children to follow our instructions, “Because I said so”, we should do as God tells us.

 

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

 

 

A load of hot cream

  • When: 20190721
  • QIC: Pretzel
  • The PAX: Cannoli, Bee Wax, Waldo, High Stick, Placebo, Space Cowboy, Permit, Permit's Dog, Picasso, Wee Woo, Mystery Man, Pretzel


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You know it’s hot and humid when even being on the bike, up in a breeze, offers no relief.

0500: Begin running/riding.

05-30-0645: End running/riding, begin coffee and BS session.

Actual footage from Sunday’s Creamer

 

Critters spotted

Alive: 0

Dead: 1 (really dead, no idea what it once was)

The Creek 7/15/19: Reverse Little Loops

  • When: 20190715
  • QIC: Bedpan
  • The PAX: Olaf, Redo, Pikachu, Fanta, Wee Woo, Beanie Baby, Doctor Octopus


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Intro: Doctor Octopus signed YHC up for this Q last Thursday night.  We decided if YHC took The Creek, Doc Oc would Q the Ditch this week.  Solid trade.  YHC enjoys running the figure 8’s but wanted to put a little twist into the run…

Conditions: hot humid, 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:
none

go run…

The Thang: 
after you run a mile each time (1 lap of the entire figure 8), turn around and run the other way (run the figure 8 in reverse).  Should have time to run the figure 8 four times (twice in reverse) if you run a 10 minute pace (40-45 minutes).  45 minute run.  YHC ran 4.01 miles in 45 minutes, 2 regular figure 8s and 2 reverse figure 8s today.

6 Minutes of Mary: 
none

Numberama: 
8

Namearama:
Bedpan, Olaf, Redo, Pikachu, Fanta, Wee Woo, Beanie Baby, Doctor Octopus

Announcements:
Redo, Discount and Doctor Octopus did a triathlon this Saturday in Savannah.  Redo is trying to put together donations for Goose Creek High that might be a ruck which will be cool.  The Casey Community Center at The Ditch is being remodeled…might need to move the blocks.  There will more than likely be another Liquefaction this Thursday evening at Sapphires.  A Sprint Triathlon is going on in late July.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
Quality run this morning.  Doc Oc said he forgot to turn around one time because he got carried away talking with Fanta and Wee Woo.  YHC enjoyed his morning run, got to see what the Creek looks like running in the opposite direction lol.  The geese were just as creepy as always at The Creek, had two gangs of them this morning.

End of Beast Week Triathlon

  • When: 20190629
  • QIC: Olaf
  • The PAX: Dabo, JoJo, Redo, Sports Clips, McFly, Flicker, Glowstick, Beanie Baby, Wolverine, Wee Woo, Masterload


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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: Nice…

SCS: Redo, Wee Woo and YHC for 4 miles

FNGs: Flicker

COP:  SSH and TTT, both IC

The Thang:

11 played Ultimate Frisbee, 1 ran some miles

Mary: None

Numberama: 12

Namerama: Dabo, JoJo, Redo, Sports Clips, McFly, Flicker, Glowstick, Beanie Baby, Wolverine, Wee Woo, Masterload, Olaf

Pledge and COT

Announcements: 4th of July Convergence at the Ditch

Devo: Are you making decisions and putting people into your life that are helping you reach God’s purpose for your life?

Moleskin:   YHC always forgets to do BackBlasts for Ultimate Frisbee days so this one was very late…

4th of July Convergence 2019

  • When: 20190704
  • QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
  • The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,


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Intro: Today was the 4th of July Convergence hosted by the men of The Ditch.  Lots of preparation was put into this to make it a success.  4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, 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

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups.  Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel.  After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1).  Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang: 
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time.  Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout.  For example: the PAX is in a circle and everyone starts in the high plank/merkan position.  Whenever the first person says 1, that person goes down and holds his low plank/low merkan position.  The person to his right says 2, that person goes down and holds his low plank/low merkan position.  Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person.  Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4:  Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary: 
no time

Numberama: 
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military.  Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome.  Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb.  Thank you to everyone that helped clean up afterwards.  The Silencer was awarded back to the Ditch after a comical debate among the PAX lol.  There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well.  Great job everyone! Happy Independence Day!

Got to Catch Em

  • When: 20190624
  • QIC: Wee Woo
  • The PAX: Fanta, Snyder, Pikachu


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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: 73º F

FNGs: Pikachu

COP:  Stretching done before arriving

The Thang:

The Loop

Mary: None

Pledge and COT

Announcements: July 4th Convergence

Devo:

Leadership

I am not who I think I am, I am not what you think I am, I am what I think you think I am.  You can influence the expectations people have on you, so be the the example leader you would want to follow.

 

Moleskin:   Thanks to Fanta, we have a new FNG.  Nick is in the USAF and we were struggling to come up with a name until Fanta mentioned he liked to trade cars.  As a trader of sorts, what better name than Pikachu.  Got to Catch ’em all!