Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

The Ditch 08/17/19: YHC incinerates the Ditchites

  • When: 20190817
  • QIC: Bedpan
  • The PAX: Redo, Tinder, Harbaugh (R), Honey Boo boo (R), Mrs. Potts, JoJo, Dorothy Mantooth, Prayer Request


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Intro: YHC picked up this Q early in the month.  He wanted to bring something that has never been seen before at the Ditch.  He decided to bring the Incinerator from Accelerator to the Ditch.  Thought there would be a decent chance there would be a thunderstorm but instead just a light drizzle.

Conditions: low 70s, light drizzle

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 x10 IC

Knee Slappers x15 IC

SSH x10 IC

Squats x20 OQ

grab block

The Thang: 
The Incinerator (8 stations).  YHC would lead every exercise at each station and the PAX would stay together.  After 1 round of completeling each station, drop a rep at each station after each round is completed.  Carry block with you the entire time.

Round 1: Dips (on the picnic tables) x15 OQ, Merkans (on basketball court) x15 OQ, Curls (in parking lot) x15 OQ, Step Ups (other side of parking lot) x15 IC, LBC’s (in tennis court) x15 IC, OHP (can’t do pullups, on otherside of basketball court) x15 OQ, Burpees (otherside of basketball court) x15 OYO, Jump Squats (near picnic tables) x15 OQ.  Rinse repeat, drop 1 rep for next round for each station.

Round 2: Dips (on the picnic tables) x14 OQ, Merkans (on basketball court) x14 OQ, Curls (in parking lot) x14 OQ, Step Ups (other side of parking lot) x14 IC, LBC’s (in tennis court) x14 IC, OHP (can’t do pullups, on otherside of basketball court) x14 OQ, Burpees (otherside of basketball court) x14 OYO, Jump Squats (near picnic tables) x14 OQ.  Rinse repeat, drop 1 rep for next round for each station.

we reached 4.25 rounds…stopped after 11 Merkans.  Everyone carried their block the entire time.

stow blocks

6 Minutes of Mary: 
WW1 Sit Ups x15 OQ, Freddy Mercuries x30 IC

recover recover

Numberama: 
9

Namearama:
Bedpan, Redo, Tinder, Harbaugh (R), Honey Boo boo (R), Mrs. Potts, JoJo, Dorothy Mantooth, Prayer Request

Announcements:
Labor Day convergence 0700 09/02 @ wescott park (bedrock/magnitude).  Carnes Crossroads workout 1800 on tuesdays.  Men’s Hike meeting tomorrow.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
it was a beatdown as promissed.  Redo asked YHC “what are you gonna do if your weinke gets wet?”.  YHC did not have an answer but would eventually throw away his weinke because it was memorized and pointless to keep carrying it.  The drizzle and wetness on the ground was present and kept all of us moist…along with the sweat that YHC administered from his beatdwon.

Bedrock 8/13/19: Bedpan don’t come back

  • When: 20190813
  • QIC: Bedpan
  • The PAX: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In


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Intro: Sakrete quickly signed up to Q the first day of August @ The Ditch. We didn’t have a Q listed for that day and he stepped up. Unfortunately I couldn’t make it to that particular Q because my car wouldn’t start. I wanted to give back to Bedrock what Sakrete gave to the Ditch…a beatdown. It was time for Bedpan to bring the heat.

Conditions: low 70s

Shortcake Special (Before the BC): Swinger, Wreck It Ralph

Ruckers: Wreck It Ralph

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 Fwd/back x10 IC

OHC x10 IC

Sun God’s x10 IC

SSH x20 IC

completed 1 round of Sally: listen to the entire song, (bring Sally up [stand up], bring Sally down [hold squat position]).

grab a block and a partner

The Thang:
Farmer Carry Partner Dora – complete exercises together while one partner is farmer carrying two blocks and the other is doing the exercise. Swap roles when farmer carrier gets back.

exercises were: 100 Diamond Merkans OYO w/partner single count, 200 Freddy Mercury’s OYO w/partner IC, 300 Mountain Climbers OYO w/partner IC.

stow blocks

6 Minutes of Mary:
South American Hammer x20 IC, Box Cutters x15 IC

recover recover

Numberama:
14

Namearama: Fish N Chips, Sakrete, Waldo, Splinter, Streaker, Robin Wood, Stalker (R), Major Dad (R), Swinger, Mayhem, Chum, Wreck It Ralph, Easy In

Announcements:
Q school @ the Den 5:45am 8/16 this Friday. Men’s Hike in October. Labor Day Convergence aka Magnirock coming up. Thoughts and prayers for Wilson’s family.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Major Dad

discussed why we prayed for Isaiah a week ago. Some of us come into this world with the world completely against us. Possibly with no parents, family, resources, etc. Pray for those children that have the odds completely stacked against them. They didn’t ask for such a hard life.

Moleskin:
YHC brought the heat like he said he would. Truly enjoyed it. Mumble chatter was great this morning. Fish N Chips made sure I wasn’t welcome back @ Bedrock 🙂

The Ditch 8/10/19: Arms & Abs 4 corners

  • When: 20190810
  • QIC: Bedpan
  • The PAX: Olaf, Tinder, Redo, JoJo, Harbaugh (respect), Prayer Request


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Intro: Had a couple HC’s on the preblast yesterday. Wanted to do a BC that incorporated more arms and abs. The reason I wanted this was because most of us Goose Creek guys would be rucking @ 8am for the Share The Load ruck event. It was gonna be just enough to be a beatdown.

Conditions: Foggy, hot, humid

Shortcake Special (Before the BC): None

Ruckers: None till the event later lol.

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:
LBACs x15 fwd/bck IC

Sun Gods x15 IC

TTT x15 IC

Squats x20 OQ

High Knees x20 IC

head over to grab a block

The Thang:
4 corners around the outside of the tennis court fence. Carry block overhead in between if your arms aren’t jello. All exercises were OQ and 20 reps each.

1st round: Merkans, Incline Merkans, Decline Merkans, Hand Release Merkans

2nd round: LBC’s, Iron Crosses, WW1 sit ups, X’s & O’s

3rd round: OHP, Block Press, Curls, Rows (10 reps each arm)

4th round: Flutterkicks, Freddy Mercury, Hello Dolly’s, X’s & O’s

head back to basketball court.

Wall sits on the green wall: wall sit for 40 seconds, run 10 yards down and 10 yards back. Rinse repeat for 3 rounds.

stow blocks, head to flag.

6 Minutes of Mary:
All exercises were 20 reps each: Box Cutters, WW1 sit up, South American Hammer, In & Outs, Imperial Walkers, Flutterkicks

Recover recover

Numberama:
7

Namearama:
Bedpan, Olaf, Tinder, Redo, Prayer Request, Harbaugh (respect), JoJo

Announcements:
Share the Load ruck event would begin @ 0800 Goose Creek High school. Q school 8/16 5:45am @ the Den. Pray for Wilson’s family. Pray for those with illness going on for the guys at the Den.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
Arms and abs so our legs wouldn’t be dead at the ruck. Quality beatdown. Lots of mumble chatter this morning which was great. Good to see Harbaugh again.

The Ditch 08/06/19: Beanie Baby’s VQ

  • When: 20190806
  • QIC: Beanie Baby
  • The PAX: Bedpan, Olaf, Tinder


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Intro: Finally convinced Beanie Baby to give Qing a shot.  He accepted the offer and decided to Q for today.  Gave him a template on how to do a Dora Q yesterday.  He had all the preparation, information and over 6 months with F3 to have a successful Q.  It was 4:56am this morning and Beanie Baby arrived.  Thought he might fartsack his VQ lol.  Nonetheless, it was time for a Dora!

Conditions: low 70s, little 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.

COP:
TTT x15 IC

LBAC OYO fwd/bck

Imperial Walkers x15 IC

Don Quixote x15 IC

grab a block, head to basketball court

The Thang: 
Grab a partner, 1 block per group, complete a Dora:

100 Merkans: reps count w/partner – 1 partner does the exercise, the other is planking. Swap roles when tired.

150 Squats w/block: reps count w/partner – 1 partner does the exercise, the other is running around the track.  When the runner gets back, swap roles.

200 Block Press w/block: reps count w/partner – 1 partner does the exercise, the other is planking. Swap roles when tired.

250 Curls w/block: reps count w/partner – 1 partner does the exercise, the other is running around the track.  When the runner gets back, swap roles.

when finished, go back down the Dora starting with block press.

stow blocks, head to flag

6 Minutes of Mary

LBC’s x25 IC

recover recover

Numberama: 
4

Namearama:
Beanie Baby, Bedpan, Olaf, Tinder

Announcements:
Tonight is the first Carnes Crossroads workout @ 6pm.  Share the Load ruck event is Saturday @ Goose Creek High School 8am.  Q school at the Den 5:45am on 8/16.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Beanie Baby

Devo:
Led by Beanie Baby

discussed how people are quick to get in meaningless arguments and how we need to be patient when these kinds of discussions happen.  It is okay to agree to disagree.

Moleskin:
Great VQ! It was a beatdown.  Wish more showed up to experience it.

July’s Edition of the Swampfox

  • When: 20190725
  • QIC: Bedpan
  • The PAX: Tinder, Hacker, Beanie Baby, Prayer Request


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Intro:  Today was the running of the monthly fitness test at The Ditch known as The Swampfox.

Conditions: low 70s, 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:
grab a block, head over to the walking/running path

The Thang: 
The Ditch’s Swampfox Fit Test

20 Burpees OYO, 20 V-Ups OYO, 20 Squats w/block OYO, run to the White Posts then run back (this is 1 round). Rinse Repeat. If you complete 5 rounds of this you will have completed 100 reps of every exercise and ran 2 miles.  Running to the white posts and back is roughly 0.4 miles.

  1. Tinder: 5 rounds (modified…no burpees)
  2. Bedpan: 4.4 rounds PR*
  3. Prayer Request, Beanie Baby: 3 rounds
  4. Hacker: 2 rounds

stow blocks

6 Minutes of Mary: 
no time

Numberama: 
5

Namearama:
Beanie Baby, Hacker, Bedpan, Tinder, Prayer Request

Announcements:
2nd F @ Hero’s tonight 6:30pm. 8/10 will be the Goose Creek High School donation ruck (donate dryer sheets, clothes, detergent etc.)…get in touch with Redo (Marc Flores) if you need more info. Carnes Crossroads evening workout will begin on 8/6 6pm. Men’s Hike interesting meeting is at Freedom Church 8/4 6pm.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo: led by Bedpan. Discussed that if you want something, GO FOR IT. Talked a lot about how Old Flame decided he wanted a change in his life and look where he is now. It’s just a matter of deciding you want something and sticking to it. All it takes is the will and mental toughness to keep you going.

Moleskin:
Did the Swampfox from 5:03 to 5:41am. It was just as generously terrible as last time.  Great push guys!

Accelerator 07/23/19: One Burpee, One Squat & One Bear

  • When: 20190723
  • QIC: Bedpan
  • The PAX: Cheetah, Thumper (R), Flower, Roshambo, Motherboard (R), Mom Swap, Spooky (R), Bedpan, Masterload, Wing Nut, Spaceballs, Doctor Manhattan


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Intro: Picked up this Q Sunday afternoon because it wasn’t filled and I had the time to make a trip from Goose Creek to Summerville that afternoon. It was time to lead Accelerator like the good ole days with a One Bourbon, One Scotch & One Beer tribute.

Conditions: Cloudy, Thunder in the distance, would start raining after Recover Recover was called.

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 IC fwd/back

TTT x15 IC

Don Quixote x15 IC

grab a block, meet back at flag

The Thang:
One Burpee, One Squat & One Bear Crawl: while YHC plays the “One Bourbon, One Scotch & One Beer” song 8minutes long, the rest of the PAX is doing an exercise OYO AMRAP that YHC calls out. Continue to do that exercise AMRAP unless YHC calls out a new exercise OR “One Bourbon, One Scotch & One Beer” is sung. When this line is sung, everyone does 1 Burpee, 1 Squat & bear crawls down 10 yards and back. Rinse Repeat.

exercises AMRAP OYO done during the song: OHP w/block, Bobby Hurley’s, Flutterkicks, Toe Taps, Block Press, Step Ups, LBC’s, SSH.

after song was completed we moved into a partner Dora. Grab a partner and complete together:

100 Squats w/block, 200 Damnits w/block, 300 Curls w/block. While one person is running around the small loop, the other is trying to complete AMRAP of those 3 exercises. Reps were done together, not separate.

Stow blocks

recover, recover

6 Minutes of Mary:
No time

Numberama:
12

Namearama:
Cheetah, Thumper (R), Flower, Roshambo, Motherboard (R), Mom Swap, Spooky (R), Bedpan, Masterload, Wing Nut, Spaceballs, Doctor Manhattan

Announcements:
Masterload has the Q @ Accelerator, Thursday. Men’s Hike interest meeting is 8/4, contact Saget if you need more info.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
It was a beatdown like I promised. Everyone was dead tired. Glad to have came back to Accelerator and have such an awesome PAX to lead! Thanks guys.

The Ditch 07/20/19: Little Bit of Everything Tabatas

  • When: 20190720
  • QIC: Bedpan
  • The PAX: Olaf, Tinder, Streaker, Bee Wax, Chowdah


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Intro: Picked up this Q early in the month when the Q sheet came out.  Wanted to bring a Tabata workout with some stations.  The stations would include “a little bit of everything”…

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:
TTT x10 IC

OHC x15 IC

Imperial Walkers x10 IC

Goodmornings x20 IC

mosey over to the basketball court.  grab 2 blocks for every station (4 stations)

The Thang: 
4 station Tabatas:  a member from the PAX would be at each station (in this sense there would be 2 guys at 2 stations since there was 6 people today) completing an exercise AMRAP for an entire minute.  Once the minute goes off, rotate to the next station.  After completing all 4 stations, the entire PAX would do a Wall Sit for 30 seconds, Jail break down the basketball court and back.  Complete the 4 station tabatas again but with new exercises at each station.

  • Station 1: Legs (squats w/block, squat press w/block, alternating lunges, calf raises, dead lifts w/block)
  • Station 2: Upper body/arms (OHP w/block, Curls, Tricep Extensions, Carolina Drydocks, Bent Over Rows)
  • Station 3: Cardio (Toe Taps, SSH, High Knees, Butt Kicks, Suicides)
  • Station 4: Abs/Core (Flutterkicks, American Hammers w/block, LBCs, Iron Crosses, Pickle Pounders)

We either Bear Crawled, Lunge Walked, Crab Crawled or Ninja Lunged in transition to your new station after every minute.

After completing all 4 stations, the PAX would be instructed to do a Wall Sit OQ for 30 seconds then jailbreak down the basketball court and back.  Once returning, go to your first station then Rinse Repeat but with new instructed exercises.

stow blocks, return to flag

6 Minutes of Mary: 
LBC’s x15 OQ

Box Cutters x20 IC

recover, recover

Numberama: 
6

Namearama:
Bedpan, Olaf, Tinder, Streaker, Bee Wax, Chowdah

Announcements:
Blocks from the cage have been moved to behind the wall (near basketball court)…please keep them organized.  Construction is still taking place at the Casey Community Center.  08/4 is the interest meeting for the Men’s Hike.  08/6 is when the unofficial workout at Carnes Crossroads will most likely begin (get in touch with Saget).  08/19 is when a possible Q school will happen after BC at the Den 0500.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none, head to Table32 for 3rd F

Moleskin:
Really felt the PAX got a all around workout in and a little bit of everything.  Enjoyed this BC a lot.  Will bring it back again, especially for an hour long BC.  Lots of mumble chatter from Chowdah this morning as always ;).  It is a pleasure to lead!

The Den 07/19/19: Another Brick in our Wall sits

  • When: 20190719
  • QIC: Bedpan
  • The PAX: Broke Back, Tecmo (2.0), Tinder, Saget, Prayer Request, Olaf, Ugga, Outhouse, Wood-Ward (FNG), Bedpan


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Intro: Picked up this Q this week since the entire week of the Den starting on Sunday was open to Q. Wanted to help out. Brought back one of my old Q’s from Accelerator. Time to listen to Pink Floyd!

Conditions: Hot, humid, no precipitation

Shortcake Special (Before the BC): None

Ruckers: none

FNGs: Wood-Ward

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’s Fwd/back x10 IC

Don Quixote x15 IC

Deconstructed burpee x3 IC

grab a block

The Thang:
While listening to Pink Floyd’s “Another Brick In the Wall” full version, complete the following:

Round 1: when the singer is singing – do a right arm merkan on the block, regular merkan on the block, left arm merkan on the block AMRAP (only when the Pink Floyd’s singer is singing). When he is not singing hold high plank on the block. This lasted 6 minutes. The PAX hated it but loved it.

Round 2: Partner Dora – grab a partner. As one partner runs around the church, 100 Kettlebell swings w/block, 200 Damnits w/block, 300 Curls for the Girls w/block. When the partner gets back from running around the church once switch roles until all reps are completed together.

Did 30 flutterkicks IC

round 3: when the singer is singing – do squats  AMRAP (only when the Pink Floyd’s singer is singing). When he is not singing hold Al Gore. This lasted 6 minutes. The PAX hated it but loved it.

did 10 Monkey Humpers IC

stow blocks

6 Minutes of Mary:
No time

Numberama:
10

Namearama:
Broke Back, Tecmo (2.0), Tinder, Saget, Prayer Request, Olaf, Ugga, Outhouse, Wood-Ward (FNG), Bedpan

Announcements:
8/4 men’s hike interest meeting. 8/6 is when the unofficial Carnes Crossroads evening workout more than likely will begin. 8/19 there will more than likely be a Q school at The Den.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Saget

Devo:
Led by Bedpan

“Things will go wrong at times. Your options are to complain or to look ahead and figure out how to make the situation better.”

–Tony Dungy

Control your attitude when things go right and wrong. You don’t want to do something rash that you might regret later because you let your emotions get the best of you. Do what God would want you to do!

Moleskin:
It sucked. Still sore and still sore from listening to those kids from Another Brick in the Wall.

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.