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


by Leave a Comment

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.

First time EVER! And maybe last time!

  • When: 20190831
  • QIC: One Bar
  • The PAX: Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck


by Leave a Comment

Intro: As promised we did something never done at the Ditch.

Conditions: 70’s Pretty nice for this time of year.

Shortcake Special (Before the BC): no

Ruckers: no.

FNGs:

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:
TTTx15, arm circles-OYO, Moroccan Nightclubx13, Doggy Paddle x10 (I could not get the cadence to save my life. Thanks Tinder for calling the cadence.)

The Thang:
Started with a challenge I saw on “The Strongest Man in History.” Hold cinder block in front of your chest. Friar Tuck won the contest and got to be captain for what was next. We then played a game of 21. Since we had an odd number we played 4 on 3 most of the time. Teams were Olaf, Friar Tuck and One Bar vs. Redo, Tinder, Bed Pan, and Bubblehead. At half time we did 5 minutes of LBC’s. Team RTBB won the game. It was not a pretty site.

6 Minutes of Mary:
No time it took the whole time for the winning team to reach 21.

Numberama:
7

Namearama:
Bedpan, Bubblehead, Redo, Olaf, Tinder, Friar Tuck, One Bar.

Announcements:
Convergence on Monday and 9/11 Heroes Run next Saturday.

Pledge of Allegiance: Done with pride.

BOM: (Prayer)
One Bar

Devo:
One Bar

Moleskin:
I’m glad we do not record our workouts because that was embarrassing how bad we are at basketball. If you would like a visual watch the episode from “The Office” when they played basketball against the warehouse workers. However both teams were like the office workers team.

Launching The Hole

  • When: 20190829
  • QIC: Olaf
  • The PAX: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus


by Leave a Comment

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

Conditions: 70’s.  Good running weather.

FNGs: None

COP:  None, we run

The Thang:

We poured out of the Hole’s meeting area and flooded the neighborhood.  A few false turns, but everyone made it back safely.

Mary: Men Only…

Numberama: 17

Namerama: Maybelline, Broke Back, Redo, Mr. Feeney, Saget, Outhouse, McGruff, Wilson (R), Goober, Muscadine, Tinder, Bedpan, Marsha Marsha Marsha, Wee Woo, Fanta, Dr. Octopus, Olaf

Pledge and COT

Announcements: Convergence

Devo: YHC brought up another point from Sunday’s sermon in that God calls us Justified.  This means that we are already who God wants us to be.  He created us that way.  So often we think that we aren’t qualified for a position, even Q a workout, but with God we are enough.  When the opportunities that God lays out for us appear, we need to walk into it with boldness knowing that we have what it takes.

Moleskin:   Amazing launch of this AO and YHC couldn’t be more happy.  Chowdah even showed up late and had coffee and conversation with YHC and M3.  A great start of the day!

Bull’s Loose in the Pasture

  • When: 20190827
  • QIC: Bull
  • The PAX: Bedpan, Bobble Head


by Leave a Comment

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

Conditions: Sunny Mid 80’s

FNGs: any FNGs

COP:  Side Straddle Hops (IC) , Little Baby Arm Circle (Forward and Reverse IC)

The Thang:

Case Quarter Corners / $5 Cash Out

Four corners were set up with their respective exercises (‘Mericans, Squats, Calf Raises, Big Boy Sit Ups). Each station was good for 25 reps. (25 cents). The goal is to earn $5.00. Each route to the next station consisted of a transition exercise (Crab Crawl, Bear Crawl, Lunge Walk, Walk Lunge) you could. You could bypass the transition exercise by cutting through the middle, but it would cost you a 60 second plank hold in the center.

Mary: Flutter Kicks and Swim With the Sharks

Numberama: 3

Namerama: Bull, Bedpan, Bobble Head

Pledge and COT

Announcements: Labor Day convergence; Hole opening, Changing of the Guard at the Den, Goose Creek Christmas Parade

Devo: Although we all started with the same goal in our workout, how we chose to achieve that goal was very different from person to person. In life, we are often times trying to achieve the same thing as our Brother, but it’s ok that we take different paths. It’s ok that we do different things to achieve those goals. It’s ok to think you can bypass some of the work, just realize that it may cost you some time. It ok to all work for the same thing in different ways. Be careful not to judge where someone is or what they are doing on the way to their goals.

Moleskin:   As this was my first Q, I wasn’t sure that the goal set was obtainable. That’s ok – set those goal anyway.

Laredo Rayme

  • When: 20190827
  • QIC: Redo
  • The PAX: Redo, Marsha Marsha Marsha, good times, juicy fruit, bedpan,Futurama, tinder, Olaf, prayer request, beanie baby, broke back, Mr feeney


by Leave a Comment

12 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Ditch. YHC got there a little early and measured out a flat 400 meters.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15
LBACs OYO

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

-futurama 18:something

-mr. Feeney 28:00

-tinder 29:26

-redo 29:58

-marsha Marsha marsha 29:58

-olaf 32:00

-bedpan 32:27

-good times 33:14

-fng 33:05

-prayer request 5 rounds 34:00

-beanie baby 4 rounds 29:00

-broke back 3 rounds 30:00

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo:
Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.

When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you

Be That Guy – The Ditch

  • When: 20190822
  • QIC: Stalker
  • The PAX: Bedpan, Tinder, Hacker, Periscope, Ronda, Redo


by Leave a Comment

INTRO: YHC was long overdue to Q a workout at The Ditch. YHC was long overdue to Q anywhere. But I made a commitment to some F3 brothers over breakfast this week to be more present, so here I am. Hopefully 7 men are just a little better for it. Thank you for the opportunity to lead.

COP: TTT, Imperial Walker, Mountain Climbers

THANG: Grab a block and circle up on the basketball court. Inclined merkins x20, block presses x50, derkins x15, block presses x50, merkins x10, block presses x50

Farmers carry to church parking lot. Curls x30, Tri Ext x15, Skull Crushers x15, Dips x30

Farmers carry to the flag. Squats w/ blocks x20, Squats on blocks x20, Calf raises x40 (IC)

Lunge walk/Farmers carry to the basketball court. Flutter Kicks x25(IC), WW1 x10, flutter x20(IC), WW1 x10, flutter x15(IC), WW1 x10, flutter x10(IC), WW1 x 10, flutter x 5(IC), WW1 x10

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Life gives us a few opportunities (new job, new circle of friends, new city, new church, new relationship, etc) to redefine ourselves and be the man we have always wanted to be. And while that new opportunity gives you a clean slate where people do not know the old you, why wait for some new circumstance in our lives to start being “that guy”? If you want to be a morning person and get things done before the average joe is out of bed – go to bed earlier and BE THAT GUY. If you want to be the employee or employer who’s at the office first and/or leaves last – BE THAT GUY. If you want to be a triathlete, marathoner, or just healthier, put down the donut and BE THAT GUY. If you want to be a better husband, a better father, a better friend, a better whatever – BE THAT GUY.  You do not need to wait for some life-changing event to make a personal change.

Be Efficient

  • When: 20190816
  • QIC: Saget
  • The PAX: Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine


by Leave a Comment

Intro: YHC can be long winded in his WOD and devo so lets work on being efficient with our time and make this count!

Conditions: Humid and still 75

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: Nick Harris – Splash Gordon

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 x 20, TTT x 10, IW x 20

The Thang: 

Super Sets 4 rounds each

Squats w/ block x 10, Burpees x 10

Lunges w/ block x 10 IC, Block swing x 10

Step ups x 20 IC, Plank x 26 count

Merkins x 10, Wood choppers x 10 IC

6 Minutes of Mary: 

No Time due to FNG naming and Q school

Numberama: 

26

Namearama:

Dove Tail, all in, bull, mr fenney, cheddar, used to, outhouse, broke back, tecmo, thumper, uga, marcia marcia marcia, muscadine, shrute, prayer request, bedpan, coach k, hacker, winslow, jo jo, splash gordon, maybelline, gi jane, fortnight, wolverine, sage

Announcements:

Tuesday nights 1800 hrs at Carnes Crossroads, convergence at bedrock 0700 Sept 2

Pledge of Allegiance:

BOM: (Prayer)

Devo: Take the time to be intentional!

Moleskin:

The FNG earned his name Splash Gordon after taking off from the workout during burpees for the train x12 for some “water.” Later after BOM he graciously stepped away during devo to splash Merlot. Hence the name Splash Gordon. 14 Men stayed after for Q school with Muscadine for which I was reprimanded for providing a more accurate count prior so there would be enough Q packets. Way to show off gentlemen and step up to be future leaders with F3 and your community. Please continue to out perform all expectations. Please remember it is ok to Q the Q, we all need to learn how to manage constructive criticism.

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


by Leave a Comment

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


by Leave a Comment

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


by Leave a Comment

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.