Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Ditch 06/08/2019

  • When: 20190608
  • QIC: Bedpan
  • The PAX: Suds, Redo, Training Wheels, Prius (Respect), Yo Adrian (Respect), Prayer Request, Bedpan


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Intro: Wanted to incorporate a good ole fashioned Dora beatdown with a lot of chest exercises.  Signed up for this Q when the Q sheet came out.  The rain subsided and felt pretty good outside.  Glad to hear Training Wheels pull up this morning with his volume up, just like the good ole days.  Needed to cut today’s workout 7 minutes early to be at CSU to help with a basketball camp.

Conditions: no rain, humid, mid 80s

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 fwd/bck x15 IC

SSH x10 IC

Merkans x50 OQ

grab a block, head to tennis courts

The Thang: 
Once we got to the tennis courts YHC dropped his block on accident and remembered to complete 11 burpees within the workout.  YHC instructed the PAX it would be a Dora so partner up.

100 OHP (together)/10 Damnits OYO (otherside of tennis courts)

200 Block Press (together)/20 Iron Crosses OYO (otherside of tennis courts)

11 Burpees IC (broken block)

300 Squats (together)/30 Curls OYO (otherside of tennis courts)

400 Calf Raises (together)/40 Merkans OYO (otherside of tennis courts)

Escalator Block Merkans: 7 blocks were separated 1 foot apart from each other in a straight line.  Each person completes a right arm merkan, regular merkan, and left arm merkan on each block (21 total merkans).  Rinse Repeat.

stow blocks

Recover Recover

6 Minutes of Mary: 
no time

Numberama: 
7 PAX

Namearama:
Suds, Redo, Training Wheels, Prius (Respect), Yo Adrian (Respect), Prayer Request, Bedpan

Announcements:
Raffle Tickets for Tournament of Champions cornhole on 06/15 will be collected by Redo for just The Ditch.  June 15th Father’s Day Convergence 0700 Doty Park.  Hot Pursuit 5K Goose Creek on 06/15 9am.  Shortcake’s Farm/Tournament of Champions 1pm 06/15.  July 4th Convergence 0600 Eubanks Park/The Ditch.  Read Freed to Lead if you have not yet, can purchase the book on Amazon.  Possible Q school at the Ditch will be coming up, TBD.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Hydrate, Hydrate, Hydrate!!!

Moleskin:
Lots of mumble chatter and some nonregular faces today at The Ditch.  The PAX definitely got their workout in and hated YHC for the beatdown…this means I did my job.  Great push guys, its a pleasure to lead.

May’s Edition of the Swampfox

  • When: 20190523
  • QIC: Bedpan
  • The PAX: Beanie Baby, Prayer Request, Hacker, McFly


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Intro: YHC has never done the Swampfox fit test before, until today.  YHC didn’t realize he pushed the Swampfox up a week that it’s usually ran, but that’s ok.  Had a couple quick HC’s on the preblast but a few ended up farksacking unfortunately, but I don’t blame them…this fit test is “generously terrible” – Prayer Request said afterwards.

Conditions: High 60s to low 70s, no precipitation, 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:
SSH x15 IC

LBAC fwd/bck x10 IC

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.

McFly completed: 4.5 Rounds within the time limit (5 rounds to make it to a whole number)

Bedpan completed: 4 Rounds

Beanie Baby, Hacker and Prayer Request completed: 3 Rounds

stow blocks

6 Minutes of Mary: 
no time

Numberama: 
5

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

Announcements:
Q school 05/30 at Accelerator roughly 6:45-7pm.  June 15th Father’s Day Convergence 0700 Doty Park, family event that afternoon following.  Hot Pursuit 5K on 06/15 in Goose Creek.  July 4th Convergence 0600 at the Ditch.

Pledge of Allegiance: none

BOM: (Prayer)
Led by McFly

Devo:
Led by Bedpan

How can I recognize the Spirit of God in people I meet? 1 John 4:2 “By this you know the Spirit of God: every spirit who confesses that Jesus Christ has come in the flesh is of God.” In the book of John he warns us against gullibility.  In other words, don’t believe everyone who claims to be a Christian.  We may quibble over different styles of worship, but we must never fail to recognize God’s Spirit in our brothers and sisters who, like us, claim Christ as God’s Son and their Savior.

Moleskin:
Generously Terrible was the two words that we came away after completing the Swampfox.  Glad I finally did the Swampfox after coming out to the Ditch for about a year now.  Great push guys!

Bedpan’s First Q @ The Creek

  • When: 20190520
  • QIC: Bedpan
  • The PAX: McFly, Urkel, Discount, Doctor Octopus, Sofia, Inspector Gadget, Olaf, Bedpan


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Intro: YHC signed up for this Q at the beginning of the month.  YHC has been trying to get back into running because its been over a year since I have consistently ran.  4 of the last 5 days YHC has ran over 3.5 miles each time.  He wants to make this a good routine.  It was time for some good ole figure 8s @ The Creek.

Conditions: Humid, low 70s, dark, 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 (Creek regulars were not used to this lol)

The Thang: 
Run for 45 minutes on site in a figure 8.  1 figure 8 is roughly 1 mile.  Lots of ducks around the duck pond as always.

6 Minutes of Mary: 
no time

Numberama: 
8

Namearama:
McFly, Urkel, Discount, Doctor Octopus, Sofia, Inspector Gadget (respect), Olaf, Bedpan

Announcements:
Q school is on May 30th @ Accelerator (will start roughly 6:45-7pm), always need more Qs!  June 15th is the Father’s Day convergence 0700 Doty Park.  Hot Pursuit 5K is on June 15th as well in Goose Creek 9am.  There is family event that afternoon after the Father’s Day convergence.  July 4th convergence at The Ditch 0600.  Sofia is trying to find a couple other members to form an 8 man team for Ragnar race in Rock Hill.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan/The PAX, discussed the importance of hydration in the summer.

Moleskin:
Good attitudes this morning at The Creek to pair it along with 45 minutes of sweat, pain and running.  Great job guys, it’s always a pleasure to lead!

The Ditch: 05/09/19

  • When: 20190509
  • QIC: Bedpan
  • The PAX: Urkel, Bedpan, McFly


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Intro: YHC picked up the Q last week for this day. Didn’t realize it would rain that bad and resulted in a small PAX. Not many HC’s on the preblast either. Website was recently down and this is why the official backblast came out so late.

Conditions: rain…lots of rain. low 70s

No FNGs, No Ruckers, No SCS

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: YHC got the blocks out for the PAX as quickly as he could so we could head over to the shelter because it was RAINING.
LBACs fwd/bck x15 IC
Step ups x20 IC

THANG:
Dora…

-100 American Hammers w/block IC & 30 Flutterkicks IC
-200 Damnits w/block OQ & 30 Squats OQ
-300 Curls w/block OQ & 20 Shoulder Taps IC

Stow blocks

Mary:
Plank excercises (right arm up, left arm up, right leg up, left leg up, right arm out, left arm out)

Recover Recover

Numberama: 3

Namerama: Urkel, McFly, Bedpan

Pledge/Prayer

Announcements: father’s day convergence June 15th 0700 Doty Park, family event that afternoon Shortcake’s Farm. Hot pursuit 5K June 15th. July 4th convergence at The Ditch 0600.

Devo: what does Pride mean to you? The PAX and YHC had a good conversation about finding the balance of being humble a lot of the time but when is the right time to take pride in our work. We need to be humble because that’s what God wants us to do but also be proud for our hardwork…even if it doesn’t pay off.

Moleskin: good solid workout. Shoulders and abs were destroyed. Sad Friar Tuck was afraid of the rain lol 😉

The Ditch 05/02/19: Preparing The Called.

  • When: 20190502
  • QIC: Bedpan
  • The PAX: Bedpan, Cheetah, Hacker, JoJo, McFly, Nuggets, Prayer Request, Redo, Saget, Urkel, Wee Woo


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Intro: YHC was asked how he felt about taking over The Ditch on Tuesday. YHC felt the time was right and graciouslly accepted the offer. Thank you Redo for all you have done for the Ditch and YHC. You are the sole definition of what it means to be a TRUE LEADER. Today, YHC wanted to bring a symbolic Q that would go along with his devo.

Conditions: mid 60s, no precipitation. Could feel the summer humidity rolling in.

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 IC fwd/bck

Merkans x10 OQ

grab a block, head back to flag. 2 unlucky PAX had to obtain a BIG block because the normal ones were all taken.

The Thang: 
Using a dice to determine what excercised will be performed (1: 20 OHP, 2: 20 LBCs IC, 3: 15 Tricep Extensions, 4: 25 Merkans, 5: 10 Blockees, 6: 30 Flutterkicks).

After 3 excercises were Q’ed by YHC according to the dice, YHC allowed the PAX to rotate the blocks (to allow everyone to have a chance at the BIG blocks) and roll the dice. This allowed each PAX to Q an excercise that was determined from the dice.

After 20 minutes of this was completed, YHC stopped the PAX to complete 10 Burpees for a train horn. Then made the workout into a Usain Bolt. The person that rolls the dice will run around the tennis courts. As he is running, the person that was to his left will Q the excercise according to the dice until the person that is running gets back. Rinse Repeat.

Stow blocks, come back to flag

6 Minutes of Mary: 
Since a lot of LBCs and Flutterkicks were completed YHC thought it would be smart to do some Hand Release Merkans. 20 Hand Release Merkans OQ

Numberama: 
11

Namearama:
Hacker, Saget, McFly, JoJo, Nuggets, Prayer Request, Wee Woo, Cheetah, Urkel, Redo, Bedpan

Announcements:
May 8th sign up for F3 dad’s camp (08/16-18). Close to $100 dollars a person. June 15th Hot Pursuit (Goose Creek 5K). July 4th convergence at The Ditch 0700. Prayer Request is official for GoRuck light in Buffalo.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Life is short, time goes by fast just like this workout. The dice was symbolic to how life rolls at us with obstacles and adversity. It is just a matter of how we react to them and battle through the tough times (excercises). We all have the potential to do great things and be great people its just are you willing to put in the work?

Moleskin:
The PAX enjoyed the Q. Thank you Redo for all you have done for F3 Summerville/Goose Creek, The Ditch and for me. I am truly grateful to be able to be the new AO Q for The Ditch!

The DITCH 04/25/19: Bedpan’s Q on the Fly



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Intro: Tuesday Redo spoke about being prepared during his devo. Well YHC was not prepared with a Q because originally Saget had the Q. So…it was time to muster up all of YHC’s Q juices and come up with something on the fly. Had a quality amount of comments on Saget’s preblast, but mostly associated with “fartsacking” or should I say “fartSAGET” lol. YHC preceded to lead the workout and decided to do a Four Corner workout with no blocks. The PAX got to decide what excercises will be done at each corner. YHC made sure to make it difficult as possible.

Conditions: roughly 60 degrees, felt great, 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 IC fwd/bck

SSH x15 IC

no blocks, head over to the Tennis Courts

The Thang: 
Four Corners/PAX chose exercises:

1st round (Bear Crawled to each corner): Flutterkicks x30 IC, Squats x30 OQ, Burpees x15 IC, WW1 Sit Ups x30 OQ

2nd round (Lunge Walked to each corner): Flutterkicks x25 IC, Squats x25 OQ, Burpees x10 IC, WW1 Sit Ups x25 OQ

3rd round (Sprinted to each corner): Flutterkicks x20 IC, Squats x20 OQ, Burpees x5 IC, WW1 Sit Ups x20 OQ

Bear Crawled halfway back to flag. Completed a 1 minute wall sit on the way back as well.

Recover Recover

6 Minutes of Mary: 
no time

Numberama: 
6

Namearama:
Bedpan, Beanie Baby, Prayer Request, JoJo, Nuggets, Futurama

Announcements:
July 4th Convergence at The Ditch. HTL coming up. Prayer Request is doing a GoRuck Light in Buffalo. Police 5K in June in Goose Creek. Triathlon in JI coming up, contact Futurama/Redo if interested. Pray for Futurama’s coworker and Prayer Request (refinancing home).

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Beanie Baby: What is a miracle? Beanie Baby explained it doesn’t have to by something physical. A miracle can be anything from getting healed from a disease to getting the job you’ve always wanted. Beanie Baby’s wife has been trying to get this job she has wanted for a while and it finally happened. YHC said we shouldn’t short come God, God is capable of doing all things and he just wants our faith first before these miracles happen. Futurama said that miracles are given by God to help us remember hope even in dark times.

Moleskin:
Good Q on the Fly. The PAX were definitely tired afterwards. Great push guys. Always a pleasure to lead.

The Ditch 04/04/19: Its Good To Be Back

  • When: 20190404
  • QIC: Bedpan
  • The PAX: Tinder, Saget, Hacker, Prayer Request, Gru, Bedpan, Nuggets, JoJo


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Intro: YHC has been very busy with CSU basketball season since he is the Head Manager for the team. He is also been busy with academics and work at Publix. Been a bit hard to find time to Q, he is lucky if he can find the strength in the morning to make it to a 0500 workout. YHC knows what you’re thinking…excuses, excuses. Sorry but life is what it is. YHC guesses that’s why Redo and Friar Tuck like to call him “Higher Priorities” lol. Anyways it’s time for High Interval Training and some Usain Bolts!

Conditions: 45 degrees, no rain, just dark as always

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 fwd/bck x15 IC

SSH x15 IC

grab a block, mosey over to the basketball courts

The Thang: 
High Interval Training: 30 seconds for reach excercise AMRAP OYO (YHC will call out when the timer goes off and what the next excercise will be). Once we get through every excercise then we will begin the Usain Bolt round. Take a 1 minute break. Rinse Repeat in order.

Merkans w/block 30 seconds AMRAP OYO

Squats w/block 30 seconds AMRAP OYO

Curls w/block 30 seconds AMRAP OYO

Calf Raises w/block 30 seconds AMRAP OYO

OHP w/block 30 seconds AMRAP OYO

Usain Bolt: completed Flutterkicks, Iron Crosses, High/Low plank, Flutterkicks

Merkans w/block 40 seconds AMRAP OYO

Squats w/block 40 seconds AMRAP OYO

Curls w/block 40 seconds AMRAP OYO

Calf Raises w/block 40 seconds AMRAP OYO

OHP w/block 40 seconds AMRAP OYO

Mosey around trail and tennis courts (completed 11 burpees for train horn)

Usain Bolt: completed XO’s, Supervisors, LBC’s, Squats w/block, Jazz Hands, Squat Presses w/block, Hand Release Merkans

stow blocks

6 Minutes of Mary: 
Flutterkicks OYO

Recover Recover

Numberama: 
8 PAX

Namearama:
Tinder, Saget, Hacker, Prayer Request, Gru, Bedpan, Nuggets, JoJo

Announcements:
Hike. Bridge Run. Easter Convergence. July 4th Convergence. First week of May GoRuck.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

This workout was designed for the individual to push themselves OYO following the workout’s instructions. F3 is all about what you put into it. Tinder and Saget both acknowledged and said so is life. It’s all about what YOU put into IT. The effort is all that matters.

Moleskin:
Glad to be back. That’s all I have to say 🙂

The Ditch-02/02/19

  • When: 20190202
  • QIC: Bedpan
  • The PAX: Stringbean, Prayer Request, Wee Woo, Splinter, Code Brown, Beanie Baby, Redo (ruck), Olaf (ruck)


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Intro: YHC noticed no one had picked up the Q for the Ditch for today. YHC stepped up and brought out a old weincke to lead a beatdown.

Conditions: a little chilly, no precipitation

Shortcake Special (Before the BC): Olaf and Stringbean ruck SCS

Ruckers: Olaf and Redo

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

Imperial Walker x10 IC

Hill Billy x10 IC

SSH x20 IC

stay at flag, no blocks needed

The Thang: 
Grab a partner. As one partner does 30 Merkans OYO the other partner is doing Flutterkicks OYO till their partner finishes 30 Merkans. Do 2 rounds of this and swap roles. (total 60 merkans each individually).

As one partner does 15 Burpees OYO the other partner is doing Box Cutters OYO till their partner finishes 15 Burpees. Do 2 rounds of this and swap roles. (total 30 Burpees each individually).

next piece of the workout was OQ together:

SSH x18 IC, LBC’s x14 IC, High Knees x20 IC, Mt. Climbers x20 IC, Burpees x10 IC, Alternating Lunges x10 IC, Jump Squats x15 OQ, Merkans x20 OQ, Iron Crosses x18 OQ.

mosey to picnic table area:

Incline Merkans x10 OQ, Dips x20 OQ, 1 minute Air Chair OQ. Incline Merkans x7 OQ, Dips x15 OQ, 1 minute Air Chair OQ. mosey back to flag. YHC was beat and felt very dizzy. Redo took over.

11’s (Merkans one side and Squats the other side) OYO.

moved into Mary.

6 Minutes of Mary: 
Flutterkicks x50 IC

Merkans x25 OQ

WW1 Sit ups x30 OQ

Alphabet Abs OQ

Plank for remaining time

recover recover

Numberama: 
9

Namearama:
Bedpan, Stringbean, Prayer Request, Wee Woo, Splinter, Code Brown, Beanie Baby, Redo (ruck), Olaf (ruck)

Announcements:
Men’s hike is approaching. P200 is approaching. Q source on Saturdays has begun after Ditch workout.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

Continue to take the time to pray within your day. Really reflect on those stressors that have been bothering so that you can eventually find the answer to solve them. Also continue to drink lots of water. YHC was very dehydrated today causing him to not be able to finish his Q and ultimately made him feel dizzy enough to need to sit out for 5 minutes. Thank you Redo for helping out!

Moleskin:
Was a such a beat down that it made YHC (the Q) have to stop the workout and allow Redo to take over. YHC eventually felt better and hopped back in. Thank you again Redo for taking over. Q source was also great following the workout. Always a pleasure to lead.

The Ditch-01/26/19

  • When: 20190126
  • QIC: Bedpan
  • The PAX: Prayer Request, Bubblehead, Beanie Baby


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Intro: No weighted vest today for YHC. It was time to Q the Ditch again. Only a few HC’s because of the Charlie Post. Showed up 10 minutes early and the rest of the PAX arrived 1 minute early. It was time to eat lightening and crap thunder (YHC’s preblast).

Conditions: mid to low 30s. Dark. 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 x15 fwd/bck IC

SSH x20 IC

grab a block and a partner

The Thang: 
One partner stays, one partner goes. As one partner stays to complete AMRAP of one excercise at one end of the parking lot, the other partner lunge walks/jailbreaks/bear crawls etc. down the stretch to the other side of the parking lot to complete a set number of reps for a specific excercise. When that partner gets back, the next partner goes down to complete his. The next round of different excercises will begin after that.

First Round: LBC’s (one end of parking lot) AMRAP, Jail Break (down the stretch), SSH x40 IC (other end of parking lot), Jail Break (back to other side). Next partner goes, swap roles.

2nd Round: Curls (one end of parking lot) AMRAP, Lunge Walk w/block (down the stretch), Burpees x15 IC (other end of parking lot), Lunge Walk w/block (back to other side). Next partner goes, swap roles.

3rd Round: WW1 sit ups (one end of parking lot) AMRAP (at least 30), Farmer Carry blocks (down the stretch), OHP x40 OQ (other end of parking lot), Farmer Carry blocks (back to other side). Next partner goes, swap roles.

4th Round: Merkans (one end of parking lot) AMRAP (at least 25), Bear Crawl (down the stretch), Squats x50 OQ (other end of parking lot), Bear Crawl (back to other side). Next partner goes, swap roles.

Mosey to the Shelter (30 Dips OQ, 20 Incline Merkans OQ, 10 Hand Release Merkans OQ). Mosey to the wall (Climate Change 2 sets). Mosey to flag.

5th round: Iron Crosses (one end of parking lot) AMRAP (at least 20), Jail Break (down the stretch), SSH x40 IC (other end of parking lot), Jail Break (back to other side). Next partner goes, swap roles.

6 Minutes of Mary: 
none

Numberama: 
4

Namearama:
Bedpan, Prayer Request, Bubblehead (respect), Beanie Baby

Announcements:
Prayer Request got his job! Q school is coming soon. PT200 is coming soon.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

I need to pray more. EVERYONE NEEDS TO PRAY MORE. So do it. Stop getting caught up in the stressful world of life and reflect on what’s really bothering you.

Moleskin:
Thought no one would show up when it was 5:59am. Instead 4 showed up and made a good workout. Thanks for the push guys!

The Jones: 1/03/2019

  • When: 20190103
  • QIC: Bedpan
  • The PAX: Cisco, Luigi, Hard Drive, Link, Houdini


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Intro: YHC went all day yesterday wondering what his Q was going to be. After he got home from playing basketball with this friends at 8pm, he was on the toilet, scrolling through instagram then all of a sudden…he found something. A workout post from CSU campus rec that contained exercises we do at F3. That became my workout.

Conditions: low 60s, dark, cloudy, no precipation

Shortcake Special (Before the BC): Luigi rode his bike

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

Imperial Walker x10 IC

Hill Billy x10 IC

LBAC fwd/bck x12 IC

stay at flag

The Thang: 
First Round: SSH x18 IC, LBC’s x14 IC, High Knees x20 IC, Mt. Climbers x20 IC, Burpees x5 OYO, Alternating Lunges x10 IC, Jump Squats x10 OQ, Merkans x20 OQ, Cross Jacks x18 IC. Bear Crawl 20 Yards then Sprint 50 yards. Bear Crawl another 20 yards then sprint 50 yards again. Half lap mosey around the track

2nd Round: SSH x18 IC, LBC’s x14 IC, High Knees x20 IC, Mt. Climbers x20 IC, Burpees x5 OYO, Alternating Lunges x10 IC, Jump Squats x10 OQ, Merkans x20 OQ, Cross Jacks x18 IC. Bear Crawl 20 Yards then Sprint 50 yards. Flutterkicks x20 IC. Bear Crawl another 20 yards then sprint 50 yards again. Half lap mosey around the track

3rd Round: SSH x14 IC, LBC’s x8 IC, High Knees x10 IC, Mt. Climbers x12 IC, Burpees x5 OYO, Alternating Lunges x7 IC, Jump Squats x10 OQ, Merkans x20 OQ, Cross Jacks x9 IC. Bear Crawl 20 Yards then Sprint 50 yards. Bear Crawl another 20 yards then sprint 50 yards again. Half lap mosey around the track

This was a beatdown. moved into Mary

6 Minutes of Mary: 
Freddy Mercury x15 IC

Iron Crosses x15 OQ

Flutterkicks x15 IC

Freddy Mercury x20 IC

Iron Crosses x20 OQ

Flutterkicks x20 IC

recover recover

Numberama: 
6

Namearama:
Bedpan, Link, Luigi, Cisco, Hard Drive, Houdini

Announcements:
Convergence is 1/12 at Fault Line

Pray for Houdini’s family and Cisco’s family. Pray for Harbaugh’s leg. Pray for all of F3 to stay on pace to continue to workout and be healthy all year long.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
YHC talked about New Year’s resolutions. Mine is to be more genuine and authentic. To stay true to myself no matter what social sphere I am apart of. I encouraged the PAX to think of a resolution and execute it.

Moleskin:
This was a beat down. No other way to put it. Made many of us get to that point of merlotting. YHC also gave Cisco his Christmas present finally (a US flag).