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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!

Thunderstruck….Again and an “Appearance” from DT

  • When: 20190716
  • QIC: Sakrete
  • The PAX: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri, Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In,


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Clear.  76 degrees and so very very very very humid

FNGs: None today.  They will be back

COP:  15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Hillbillies IC.  Thunderstruck plank merkins (I’m not going to explain this one again.  Everyone knows.  If you don’t then just come to one of my Q’s we will introduce)

The Thang:

Partner up.  Stay with your partner on all runs.  Run to bridge heading towards the entrance.

SET OF 11S

DIPS/INCLINE PUSHUPS TRANSITION IS BEAR CRAWL

At completion partner back up and run to the baseballs at entrance of park.

SET OF 11S

DECLINE MERKINS/ SQUATS TRANSITION IS LUNGE WALK

*Only a couple groups finished.  Time called at 0540.  Partner back up and run back to the flag with the ruckers leading the way.

Mary: PAX LED WW1 SITUPS.  EACH PAX CALLED 3 WW1 SITUPS.

Numberama: 15

Namerama: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In, Sakrete

Pledge and COT  LOUD AND PROUD AS IS OUR CUSTOM

Announcements: RUCK EVENTS COMING UP.  SIGN UP.

Devo:

Don’t Give Up

Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (NLT) ( 1 Corinthians 13:7  )

 

Have you ever had a day where the only three words that kept you going where, DON’T GIVE UP? Sometimes love means choosing to keep at it, even when you feel at the end of your tank.  Ask God to give you the strength to love others with His enduring love. May He give you the strength to push past conflict.  Love is a choice.  Choose to not give up today.

 

Moleskin:   YHC picked up the Q the night before and really had no plan.  On the fly.  At 4:58 YHC phone went off with a text from one PAX (Bedrock flag holder) informing he had just arose from his beauty sleep.   The return text simply said “being late is better than not at all. Had to call an audible on the flag.  Luckily Defib/Wreck It Ralph had the Magnitude flag.  It was planted to hold prevent the burpees.  The story on late PAX gets better.  Stick around.

At 459 YHC still didn’t have a plan so lets just wing it.  Heard some grief and displeasure as the phone with AC/DC queued up came out.  At least there is consistency in my Q’s.  During the first set of 11’s we saw head lights coming into the park.  Approximately 0514.  The vehicle backed into a parking spot close to the bridge.  The remaining PAX continued working noticing that the driver of said vehicle had not exited.  At approximately 0520 we headed towards the baseballs all running passed the parked truck.  The driver had backed in so we could see clearly that the driver was alive and not appearing to be in any distress.  Was watching something on his phone.  Still no confirmation on what that was.  Approximately 0535 the truck pulls out of the parking spot and heads back to the flag.  We finish the work and get back to the flag to see that the Bedrock flag had magically been planted but driver was still no where to be found.  Deductive reasoning lead YHC to believe that the Bedrock flag had been planted by this mystery truck in the parking lot.  Complete the COT and devotion and walk over to the parked truck and there sits DT in his work out gear.  After a short conversation it was determined that he left his house fully prepared to put in some work.  When he arrived he saw we were bear crawling.  He admitted he wanted to no part of that so he used the time to “send off work emails and work orders”.

I give this dude a lot grief.  He gives it back.  But one thing that dude is is honest.  Oh yea,  THE MYSTERY PAX WAS DT.  RANDY STEWART.  I don’t know if this is considered a fart sack but its not considered a posting either.

 

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.

Deck of Cards

  • When: 20190718
  • QIC: Wreck-It Ralph
  • The PAX: Double Trouble, Fish 'n Chips, Make it Harder, Gypsy, High Stick, Waldo, Robin Wood, Sakrete, Sugar Mountain, Dri-Prime, Defib, Easy-In


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 77. Muggy

FNGs: None

COP:  Grab Blocks. Listen to FnC complain about not warming up.

The Thang:

Deck of Cards:

Hearts: Dammits Q

Diamonds: OH Squat Q

Spades: Curls Q

Clubs: 4ct Flutter Kicks IC

Draw the card, do the reps. Face cards increase by one rep (J-11, Q 12, K-13, A-14)

Jacks: Do the reps, then Bear Crawl around the circle

Aces: Do the reps, then take a lap around the parking lot.

Mary:

How ever many cards are left undrawn= Thrusters. (15 of them)

Stow Blocks.

Numberama: 13

Namerama: Double Trouble, Fish ‘n Chips, Make it Harder, Gypsy, High Stick, Waldo, Robin Wood, Sakrete, Sugar Mountain, Dri-Prime, Defib, Easy-In

Pledge and COT

Announcements: None

Devo: Don’t be a dick. Your attitude can have a profound effect on those around you. You can’t always control what happens to you, but you can control how you react to it. YHC works in construction, a veritable garbage bag full of dicks. It’s hot outside, tempers flare. Keep your cool at work, at home, and out goofing off.

Moleskin:   This one was slightly better received than the dice from 2 weeks ago. after the first round of drawing cards the PAX took turns calling the exercises on the cards they drew. Helps give everyone a little experience when their turn comes for Q school and a VQ.

A New Swimming AO

  • When: 20190719
  • QIC: Wreck-It Ralph
  • The PAX: Big Bird, Defib


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 78. humid.

FNGs: None

COP:  Hip mobilization

The Thang:

The city recently put kiddie pools in the dog park. YHC took the early morning opportunity to rinse one out, and fill it back up for our needs.

Step 1: Stomp around in the pool until your feet are good and soaked.

Step 2: Take a walk.

roughly 1.5 miles covered with wet feet.

Mary: dry your feet

Numberama: 3

Namerama: Wreck it Ralph, Big Bird, Defib

Pledge and COT

Announcements: Keep training for GORUCK Events in August.

Devo: 1% better everyday, don’t be a dick.

Moleskin:   YHC had been looking for a way to up the suck to some of the usual miles days. I think I found it. Rucking is fun, rucking with soggy feet, isn’t great, but there’s only one way to know how your feet react to getting wet and tromping through the park.

Dusting off an old Weinkie

  • When: 20190717
  • QIC: Olaf
  • The PAX: Uga, Tinder, Brokeback, Tecmo, Outhouse, Marsha Marsha Marsha, Mr. Feeny, Maybelline, White Belt


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Pushing 80… very, very moist

FNGs: White Belt – Welcome!

COP:  SSH (IC) x21, Imperial Walkers (IC) x15, TTT (IC) x10

The Thang:

YHC announced in pre-blast that he was dusting off an old weinkie and plan was to revisit the Ascending 21-15-9 as the last couple of times, exercises needed to be changed for time.

21: Super 21 -V-Ups and Box Cutters

  • 1 V-Up, 1 Box Cutter
  • 2 V-Ups, 2 Box Cutters
  • Rinse and repeat until 21
  • Migrated to Heels to Heaven and Flutter Kicks at some point

15: Curb Crawl

  • Bear Crawl to opposite curb and  complete 1 Irkin (incline merkin).
  • Mosey back to 1st curb and do 2 Derkins with feet on the curb
  • Rinse and repeat until 15

9: Lt. Dans

  • 1 Squat, 1 4-count walking lunge around the building
  • Rinse and repeat until 9.
  • Had a bit of extra time, so we Lt. Dan’d back towards the flag until time

Mary: None

Numberama: 10

Namerama: Uga, Tinder, Brokeback, Tecmo, Outhouse, Marsha Marsha Marsha, Mr. Feeny, Maybelline, Olaf, White Belt (Welcome)

Pledge and COT

Announcements: Men’s Hike 10/10 – 10/13.  Interest meeting on 8/4 at 1800.

Devo: YHC had been thinking a lot lately about fear.  He work up the night before kind of scared for no reason and it seemed weird.  But with fear, it’s not always the “thing” that we are afraid of.  We aren’t scared of the dark, we are scared of what’s in the dark that we can’t see.  We aren’t scared of falling, we are scared of hitting the ground.  We overcome or focus on these fears, but what about the little ones that we encounter every day.  Afraid of speaking up, saying something when we need to.  We know that God has us and know the final outcome, we just need to apply that to our situation and not be afraid to do what we are called to do.

Moleskin:   So YHC didn’t learn that abs were not great for Super 21.  May need to ascend to end on the Super 21s and maybe descend the numbers?

Stranger Things

  • When: 20190716
  • QIC: Milton
  • The PAX: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 76 degrees and 200% humidity

FNGs: None

COP:

Side Straddle Hopper’s: 25 – IC

Jane Fonda’s  – 15 – IC

Terrible Mr. T’s – 15 – IC

The Thang:

Mosey to Goose Hill

Elevens: Squats at the bottom, burpees at the top

Mary:

No time

Numberama: 15

Namerama: Hospice, Cannoli, Smokey, Peg, Matlock, Green Bags, Grits, Fanny Pack, Space Cowboy, Grasshopper, Schrute, Chowda, Flo, Probie, Milton

Pledge and COT

Announcements:

July Q sheet is empty

Devo: Be a thermostat not a thermometer. Your attitude and actions have an impact on everyone around you. Make it a positive impact.

Moleskin:   replace with moleskin

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.

Logs > Bear Crawls

  • When: 20190715
  • QIC: Swinger
  • The PAX: Defib, Gypsy, Mañana, Big Bird


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 78

FNGs: None- disclaimer given anyways

COP:

Little baby arm circles forward/reverse, T-Claps, Big Arm Circles forward/reverse, T-Claps

Squat

Bring three logs and two sandbags to the ball fields.

The Thang:

As promised in the pre-blast, because the PAX brought sandbags, we didn’t have to do bear crawls.

Not Bear Crawls – In a bear crawl-like position, three PAX pushed the three logs from baseline to baseline while the other two held a plank. Repeat back and forth from baseline to baseline until all PAX had pushed all three logs. One log was full of knots and had to be flipped instead of pushed.

Next, the logs were flipped and the sandbags were tossed around the bases, stopping at each base and halfway between each base for some PT. Exercises included:

  • (7 on Q/side) Side leg raises, (5 on Q per side) leg circles forward/reverse, (10 on Q/side) donkey kicks
  • (10 on Q) Merkins
  • (10 on Q)Squat
  • (10 onQ) High ruck pull
  • (15 IC) Flutter kicks
  • (10 on Q) Thrusters
  • (10 OYO) Ruck swings
  • (10 on Q) Curls

Bring logs and sandbags back to flag

Mary:

1:00 AMRAP Sit Ups

Numberama: 5

Namerama: Defib, Gypsy (SCS), Mañana, Big Bird, Swinger (SCS)

Pledge and COT

Announcements: None

Prayer Requests: Upcoming surgeries for Gypsy and Defib, Healing and encouragement for Big Bird’s M

Devo: Happy Wife Pledge from What Radical Husbands Do by Regi Campbell. See if you can implement anything (or everything, you are a HIM after all) from the pledge into your own marriage. If any of y’all are interested in borrowing the book, just let me know.

“My wife is more important than the house being messy. I will shut up and start helping out.
I will no longer criticize my wife about how she uses her time. It’s her life to live.
I am grateful for a wife who cares about our kids. I will thank her, encourage her, and never allow myself to think I’m unimportant to her.
I recognize my wife was her mom’s daughter before she was my wife. She has a right and a responsibility to be a good adult daughter and to ‘honor’ her mother.
I will never again complain about the food in our house. Instead, I will offer to stop by the store and bring whatever she needs without complaint.
I will never criticize my wife for her desire to be ‘just with me’ versus going out with friends. I will thank her and pour myself into loving her when we’re together.
I recognize that my wife gets tired. I will drop all my demands and make ‘space’ for her to rest and I will not take it personally.
I acknowledge it’s difficult to identify, screen, and coordinate schedules with babysitters. I will not criticize her nor take her efforts for granted.
I will look for the good in my wife’s appearance. If I can’t say something nice, I will keep my mouth shut.
I will never again comment on my wife’s weight. That is off-limits to me forever. I will love and accept her regardless. It is none of my business.
I will never say anything negative about my wife, even in a joking way, in front of any other person, male or female, friend or foe.
I will never again bring up my wife’s performance in earlier parts of her life. For example, I will never talk about how ‘she used to like to dance’ or anything of that nature.
I will stop talking about sex. I will make no other comments, jokes, side comments, or criticisms about the frequency, quality, or any other dimension of our sex life. I will love her and we will enjoy sex only when she is clearly in favor of it. I will put her first, be grateful for what comes my way, and be content.
I recognize that my family of origin is just that—my family. I will drop my expectations for my wife to engage with my family. I hope she does, but I will not require it of her.
I will go through a complete review of our finances. I will make sure she fully understands our income, our budgeted expenses, and our saving & giving commitments. And I will never again criticize her regarding money.”

 

Moleskin:   Defib said something about going down on the biggest, wet log. Not sure what he was talking about, but he was smiling so we gave him some space. Those logs were hard to steer. Mañana can throw a sandbag a mile.

The Ditch 07/13/19: grassy elevens

  • When: 20190713
  • QIC: Bedpan
  • The PAX: Olaf, Ronda, M&M (respect), One Bar


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Intro: As Dabo is busy with his M & practically child labor (contractions), YHC stepped up to take the Q from him. Thought there would be more to show up to play ultimate frisbee, turned out an audible had to be called to do some elevens.

Conditions: Hot and 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:
Don Quixote x10 IC

imperial Walker x10 IC

LBAC’s Fwd/back x10 IC

SSH x15 IC

grab a block, head to field because One Bar didn’t have any other shoes besides cleats. Felt bad for him 🙁

The Thang:
Elevens… (1/10, 2/9,…7/4, 8/3…etc.)

Flutterkicks w/block – Run 50 yards – Burpees – Run 50 yards back. Rinse Repeat.

 

Sevens… (1/6, 2/5…4/3, 5/2…etc.)

WW1 sit ups – Bear Crawl 25 yards – Merkans – Lunge Walk 25 yards back. Rinse Repeat.

Stow blocks

6 Minutes of Mary:
Freddy Mercury x15 IC

Box Cutters x15 IC

WW1 sit ups x12 OQ

x’s & O’s

Low Plank for 30 seconds

recover recover

Numberama:
5

Namearama:
Bedpan, Olaf, Ronda, M&M, One Bar

Announcements:
Sorry for inability to play ultimate frisbee. Redo, Discount, & Doc Oc were doing a triathlon today. Table32 followed afterwards. The Men’s Hike interest meeting is happening August 2nd.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
None

Moleskin:
Sorry to those that really wanted to play ultimate but it wouldn’t have been as rewarding since there was a low PAX size. Still got a lot of running in grass regardless. Thanks for those that showed up. Great push men!