Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

Farmer Carry Dora’s & Four Corners @ The Ditch

  • When: 20191005
  • QIC: Bedpan
  • The PAX: Olaf, Prayer Request, Suds, Friar Tuck, McFly, Mrs. Potts, Wax On


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Intro: Picked up this Q early in the week

Conditions: Not too humid

Shortcake Special (Before the BC): Olaf, Prayer Request, McFly

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 Fwd/back x10 IC

SSH x10 IC

Imperial Walker x10 IC

The Thang:
Farmer Carry Dora’s on the tennis court.

one partner farmer carry’s 3 times down and back the tennis court while the other partner is completing an exercise YHC calls out. Did this 3 times.

4 corners on the tennis court. 1st round was arms, 2nd round was legs & abs. 3 round was bear crawls to each corner and completing 10 merkans at each corner.

wall sit suicides x3 OQ

6 Minutes of Mary:
Flutter kicks x25 IC, LBC’s x10 IC, Burpees x10 OYO

RR

Numberama:
8

Namearama:
Olaf, Bedpan, Friar Tuck, Prayer Request, McFly, Suds, Mrs. Potts, Wax On

Announcements:
men’s Hike this weekend. Ragnar was last weekend. Few runs coming up.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by All: need to control our tongue……We are grown men however lack of control shows ignorance and some immaturity. YHC has said lots of stupid things and needs to control his tongue (and I’m sure I’m going to continue to say things I regret but YHC will give a valiant effort to use curse words in moderation at least).

Moleskin:
It was a beatdown

The Ditch: HARD workout 09/21/19

  • When: 20190921
  • QIC: Bedpan
  • The PAX: Tinder, Olaf, Futurama, McFly, Harbaugh, Sofia, Shrute, Beanie Baby


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Intro: YHC picked up this Q early this month.  YHC wanted to bring something devo related since he has had a long week.  The point of the workout was to show life does not get any easier…this workout will not as well.  But we are all in this fight together.

Conditions: mid 60s, no precipitation, could feel a Fall breeze

Shortcake Special (Before the BC): Futurama

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 x10 IC fwd/bck

OHC x10 IC

Catalina Winemixer x10 IC

Don Quixote x10 IC

grab a block, workout on basketball courts

The Thang: 
a HARD workout:

Round 1: Hand release merkans x15 OQ, American hammer x15 IC w/block, Rows w/block x15 OQ, Damnits w/block x15 IC

  • grab a partner complete 10 Partner Get Ups x10 OYO each

Round 2: Hand release merkans x16 OQ, American hammer x16 IC w/block, Rows w/block x16 OQ, Damnits w/block x16 IC

  • with partner complete 10 Partner Iron Crosses x10 OYO each

Round 3: Hand release merkans x17 OQ, American hammer x17 IC w/block, Rows w/block x17 OQ, Damnits w/block x17 IC

  • with partner complete 20 Partner Merkans x20 OYO together each (high five each other with one arm when you come up after merkan)
  • 1 minute Wall Sit OQ

Round 4: Hand release merkans x18 OQ, American hammer x18 IC w/block, Rows w/block x18 OQ, Damnits w/block x18 IC

  • with partner complete 10 Partner Get Ups x10 OYO each
  • complete 1 round of Usain Bolts.  1 person chooses an exercise then runs around the tennis courts.  Rinse Repeat till everyone goes.

Round 5: Hand release merkans x20 OQ, American hammer x20 IC w/block, Rows w/block x20 OQ, Damnits w/block x20 IC

stow blocks

6 Minutes of Mary: 
Iron Crosses, Flutterkicks, Low Plank, LBCs, X’s & O’s, South American Hammer, Boat Canoe, Tables

recover recover

Numberama: 
9

Namearama:
Bedpan, Tinder, Olaf, Futurama, McFly, Sofia, Harbaugh, Beanie Baby, Shrute

Announcements:
A 1 mile Domestic Violence Awareness Hike is happening in October (contact Redo if interested).  Men’s Hike is approaching soon.  IronMan Challenge is soon.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

YHC has had a long week.  He has been feeling on 1% everyday.  The gas tank is low.  Life has definitely not gotten easier for him due to studying, classes, grades, CSU basketball and Publix.  He has been taking 1 day at time and remembering how important endurance is in life.  When some days are much harder than others it is okay to vent to those that love you and want the best for you.  We are not alone and we need to reach out to others when we have a shitty day.  We are in this together.  That was the point of this HARD workout.  It isn’t going to get any easier, the reps continued to increase, but we were all in the fight together and completed the partner get ups…together.  Keep pushing!

Moleskin:
Great workout and a beatdown as promised.  Thank you for the opportunity to lead.

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.