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.

First time EVER! And maybe last time!

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


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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


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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: 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


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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: 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


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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


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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


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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.