Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

💪🫁🏃‍♂️Arms Back and Lungs at the Ditch

  • When: 20210318
  • QIC: McFly
  • The PAX: McFly


by Leave a Comment

Weather: Overcast and 64 Degrees

Warmup

SSH 10
TTT 10 IC
DON QUIXOTE (Voice Typed because I didn’t even know how to abbreviate!) 10 IC
Imperial Walkers 10 IC

The Thang

Run a third around the pond to get a block and performed the following:

Tricep Extension X20
Overhead Press X20
Lawn Mower Pull X20 Aach Arm
Curls for the Girls X20
Alternating One Hand on the Block Merkins X20
Block Press X20

Run around the pond.

Rinse and Repeat

Made it through 3 Full Rounds and through some LBC’s in at the end.

Announcements: Ultimate is Saturday at 6, The Ditch is every Tuesday and Thursday at 5am. Would love to see some additional Qs on the sheet to spice things up.

Moleskin: Worth it to get out in the gloom and put the work in whether it’s a big group of Pax it not.

Devo: For if any be a hearer of the word, and not a doer, he is like unto a man beholding his natural face in a glass: For he beholdeth himself, and goeth his way, and straightway forgetteth what manner of man he was. But whoso looketh into the perfect law of liberty, and continueth therein, he being not a forgetful hearer, but a doer of the work, this man shall be blessed in his deed.
James 1:23‭-‬25 KJV

Ditch Race around the Pond

  • When: 20210119
  • QIC: McFly
  • The PAX: Dabo


by Leave a Comment

34 degrees and dry it was a great day to work out at the Ditch!

Warm Up:
SSH 10IC
DQJ 10IC
TTT 10IC
LBAC

The Thang:
After warming up we jogged to the first light pole for 20 merkins, 20 squats thrusters and 20 flutter kicks then raced to the first light pole. Loser had to do a burpee before rinse and repeat but got a 3 second head start for the next race… McFly had to do more burpees than Dabo but both were pushing it!

Changed up to dips, balance lunges and box cutters after a few times but otherwise kept the same format before cooling down.

Pledged, prayed and talked about how short our lives are. Life is like a vapor, here today and vanishing tomorrow. How will we use it?

Block Party at the New Ditch AO

  • When: 20201222
  • QIC: McFly w/Tinder
  • The PAX: Danger Zone, Sakrete, Hacker, Segul


by Leave a Comment

When: 20201222
QIC: McFly/Tinder
The PAX: McFly, Tinder, Sakrete, Danger Zone, Segul, Hacker

Conditions: Cold, but clear

FNGs: None

COP: Alabama Hillbillies x10 IC; SSH x10 IC; TTT x10 IC; Imperial Walkers x10

Block Party Game:
Pax lined up blocks in the center of the parking lot and devided into two teams. Teams started at opposite ends and ran to bring blocks back to their side and away from the opponent’s side. The first round was for one minute and the second was for 2 minutes. Nothing like stiff competition to get the Pax moving!

The Thang:
Pax carried blocks around the pond using different methods of carry such as farmers carry, cusack, etc and stopped at each light pole to do alternating upper and lower body exercises. Stowed the blocks, had a little time for Mary and Indian Ran back to the flag.

Numberama: 6

Namerama: Tinder, Sakrete, Hacker, McFly, Danger Zone, Segul

Pledge and COT

Announcements: Anniversary Convergence/Party on Jan. 9.

Devo: God’s greatest gift to mankind was his son. Like any gift it can only be willingly received.

Combing the Merkin Mountain and 11’s at The Ditch

  • When: 20190604
  • QIC: McFly
  • The PAX: Bedpan, Tinder, JoJo, Nuggets, Urkel, Olaf


by Leave a Comment

Great Morning at The Ditch
Conditions: Dark and Warm

Warm-up:
Side Straddle Hop, IC 25
Through The Tunnel, IC 16
DQJ, IC 15
Hillbilly Knee Slappers, IC 20

The Thang:

Pax Grabbed Blocks and Headed to The Picnic Tables to climb the Merkin Mountain as follows:

20 Declined Merkins aka Derkins
20 Curls for the Girls
20 Merkins
20 Curls for the Girls
20 Low Incline Merkins
20 Curls for the Girls
20 High Incline Merkins for the Summit!

At some point during the above we heard a train and completed 11 Burpees.

Next we took a breather while jogging around the trail with our blocks and as promised, it got us breathing and ready to descend back down Merkin Mountain!

Pax started at the top with 20 High incline Merkins and went through all of the above in reverse, finishing with 20 Derkins.

It was only about 5:20 so we headed to the basketball courts, did 20 flutter Moncks in cadence and still had time for some 11’s on Q!

There was another train so 11’s were descending burpees on one side and tricep extensions on the other. In between we started but bear crawling with our blocks to the other side and then alternated between, Lunge Walking, Jail Breaking, Broad Jumping and regular Bear Crawling until we completed the last 6 burpees at once and the last 30 Extensions to stow the blocks in time.

We finished with the pledge, namerama, announcements and a prayer for KY to recover soon.

Devo was about the importance of monitoring the words that come out of our mouth because they reveal what’s in our heart and can either be destructive or edifying.

Let no corrupt communication proceed out of your mouth, but that which is good to the use of edifying, that it may minister grace unto the hearers.
Ephesians 4:29 KJV

Jesus Said: “Not that which goeth into the mouth defileth a man; but that which cometh out of the mouth, this defileth a man.” And “Do not ye yet understand, that whatsoever entereth in at the mouth goeth into the belly, and is cast out into the draught? But those things which proceed out of the mouth come forth from the heart; and they defile the man. For out of the heart proceed evil thoughts, murders, adulteries, fornications, thefts, false witness, blasphemies: These are the things which defile a man: but to eat with unwashen hands defileth not a man.”

No man can truly tame their tongue but we can allow God to change our heart and submit our tongues to him along with everything else.

“But the tongue can no man tame; it is an unruly evil, full of deadly poison. Therewith bless we God, even the Father; and therewith curse we men, which are made after the similitude of God. Out of the same mouth proceedeth blessing and cursing. My brethren, these things ought not so to be.”
James 3:8‭-‬10 KJV

Let’s ask God to help us use our tongues for that which is edifying. If you don’t know God personally then that’s the first step. Victory over the tongue or any sin is only available through a relationship with Him through His Son Jesus Christ.

Fun With Blocks at The Ditch X10

  • When: 20190226
  • QIC: McFly
  • The PAX: Redo, Saget, TKO, String Bean, Wee Woo, Mall Cop, Corn Fed, Prayer Request and Friar Tuck


by Leave a Comment

Intro: Most PAX were early today and itching to get started. 5am couldn’t come soon enough, so with no FNG’s, we jumped right in!

Warmup:

Side Straddle Hop – 25

Through the Tunnel – 20

Don Quixote – 26

Knee Slappers – 20

Mosey to get Blocks

Setup: Pax Lined Up with Blocks on the wall side of the basketball court amd chose a partner.

Thang:

One Pax completes exercises while the other does bear crawls WITH a block across the basketball court and runs back to switch.

Each team completed 100 Blockies, 150 Kettle Bell Swings and 100 Merkins! All this was done while alternating to those long bear crawls WITH the block across 3 basketball courts. Some PAX were forced to use the large/oversized blocks due to a shortage but everyone got through it.

There were 2 trains during the workout so we ended with 22 burpees and stowed the blocked.

Mary:

We did Crunchy Frogs… A lot of crunchy frogs…

Pledge/Numberama/Namerama:

10 strong at the Ditch!

COT/BOM/DEVO:

Praying for Doug and the Bethae family as they fight cancer. Praying safe travels for Olof.

JOHN 3 was the devo today. If you want to be who you should be, it starts with being born again! We can try to be good on the the outside but if we allow God to change us on the inside He will make us a new creature and help us to be who we should be from the inside out.

Question for thought: what is your faith in?

He that believeth on him is not condemned: but he that believeth not is condemned already, because he hath not believed in the name of the only begotten Son of God.
John 3:18 KJV
https://bible.com/bible/1/jhn.3.18.KJV

Moleskin: Blockers are hard and no one wants to do 200 of them. If you’re going to do that, you really need a regular block or gloves.

  • When: 20180403
  • QIC: McFly
  • The PAX: Wee Woo, Chowda, Scab, Redo, BCG, Urkel, McFly


by Leave a Comment

Today was the monthly run of the Swamp Fox.

Great Weather- 60s with some fog.

Warm up Was 25 SSH, 15 DQH and 10 TTT

The Thang:

The Swamp Fox is simple but not easy. Each man grabs a block and heads to the trail head across from the parking lot to start round one together and finish out as many rounds as possible OYO. Par for the course is 5 rounds but aldo to do better than you did last time.

Rounds consist of 20 Burpees, 20 V Ups, 20 Squats with the blocks and a .4 mile out and back run. It’s designed to help start your day with a respectable 100 Burpees, 100 V Ups, 100 Squats with blocks and a 2 mile run!

Everyone did great! Weewoo was smokin’ and completed 6 rounds! Urkel, Chawda, BCG and myself completed 5 rounds. Scab did 3 and Redo did 4 WITH A RUCK!

https://f3summerville.com/2018/04/03/4002/

September Swamp Fox

  • When: 20170928
  • QIC: McFly
  • The PAX: Humpday 5, Futurama 6, Boucher 5, Honey Boo Boo 5.5, Saget 5, Hacker 3, Drum Stick 5, Ophelia 5, BCG 6, TKO 6, Snapper 5, Conehead 4, Rhonda 6, Cosine 4.75, Snowden 5.222222, Buzzard 5, Sophia 4, Urkel 5, McFly 5, Wee Woo 5


by Leave a Comment

Great Day for the Swamp Fox!  Approximately 70° and clear.

No FNG’s were present but several new PAX showed up for their first Swamp Fox and did great. All in all we had 20 PAX and everyone did outstanding!

Warm up was 10 Don Quixote IC, 10 TTT IC

The Thang-  Everyone grabbed a block and headed to the trail for as many rounds as possible of the following:

20 Burpees

20 V Ups

20 Squats with a Block

And a .4 mile Run

The first round was on Q and after that everything is oyo. That said, PAX usually stick with some buddies and everyone is working out near each other.

Great job to all who did their best and bettered themselves!  Congratulations to those who got 6 rounds in or just did better than last time.

Pledged it up.

Announced The Oak and Q School

Prayed for those who continue to be hurting from the effects of the storm.

 

Devo was focused on James 4:14 – “What is your life?  It is even a vapour that appeareth today and then vanisheth away.”

We don’t know how long our life will be but it is just a dot on the time line of eternity.  The Bible says “it is appointed unto man once to die and after this, the judgement.” Are we ready for that?

 

Also, how are we investing our life?  Are we wasting it by pouring it into things that don’t matter or are we investing in things that do?

 

 

 

 

August Swamp Fox Test

  • When: 20170831
  • QIC: McFly
  • The PAX: 16 Showed Up including 1 FNG! Recording Failed to save so doing my best but forgetting a couple... TKO, Wingman (Respect), Boucher, Futurama, BCG, Honey Boo Boo, Scarecrow, Cowbell, Hacker, Wiper, Saget, Redo, Urkel, McFly, Sticky Fingers (FNG)


by Leave a Comment

As is typical for the Ditch there were about 5 HC’s at the most and we ended up with 16!  Good Job Men!

Warm Up was simple: 15 DQH, 15 SSH, 15 TTT, 15 Imperial Walkers

The Thang:  Pax ran to grab a block and headed to the trail for the Swamp Fox.

The Swamp Fox is Simple but NOT EASY!  The first round is always done together on Q and consists of 20 burpees, 20 V-UPs and 20 Squats with blocks and a . 4 mile run. After round one it’s up to each man to finish as many rounds as possible on his own with par for the course being 5 or 100 of each exercise and a 2 mile run.  Everyone gave their best!  Almost everyone did 4+ rounds, Many did 5 + Rounds and several made it for a record breaking 6!  Unfortunately my voice recording failed to save but I remember a few so T-Claps to Bouche’ for 5.5 rounds with a 20 lb vest, Futurama for 6 rounds (I think) with a weighted vest, Saget for completing with a ruck and TKO for 6 full rounds!

Devo was about David trying to do the right thing in the wrong way.  Often we have good intentions but God has spelled out some specific instructions in the Bible that tell us how he wants things done.  Trying to do the right thing in the wrong way, even with the best of intentions, can result in disaster as we saw when King David tried to bring the Ark of the Lord back to Israel without following God’s method and a man was killed over it.  Once David recognized his mistake and went about it God’s way the Lord helped them with the task.  Similarly God has given us one way to know him.  Jesus says “I am the way, the truth and the life, no man cometh unto the father but by me.”  “He that believeth on the son hath everlasting life but he that believeth not on the son is condemned already because he hath not believed on the name of the only begotten son of God.”

The Swamp Fox

  • When: 20170727
  • QIC: McFly/Humpday
  • The PAX: Humpday, Saget, Cowbell, Boucher, Thumper, Wingman, BCG, Snowden, Redo, Wiper, Tadpole, Dutchess, Urkel


by Leave a Comment

Intro:  14 Strong showed up for the monthly run of The Swamp Fox.

 

 

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.

 

The Thang: The Swamp Fox is simple but not easy. PAX grab a block and head to the trail with the goal of at completing at least five rounds of the following: 20 Burpees, 20 V Ups, 20 Squats with a block, a .2 mile run. 

Good Work Men!