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.

Combing the Merkin Mountain and 11’s at The Ditch

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


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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.

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!

So much fun we couldn’t fit it all in

  • When: 20190518
  • QIC: Olaf
  • The PAX: McFly, Bedpan, Sofia, Bubblehead, One Bar, Beanie Baby


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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: Moist… Really, really moist

FNGs: None

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

The Thang:

Pax grabbed a block and regrouped near the wall at the basketball court.  YHC has his interval timer and can of weinkes.  Intervals were 12 rounds of 4 exercises starting at 15 seconds for the first round, increasing by 15 seconds until 90 seconds for two rounds, and then back down to 15 seconds.  Each round had a new weinke pulled randomly from the can and exercises were started OYO and YHC would call cadence during the last 10-20 seconds so everyone finished strong.  Time ran out before last two rounds were completed.

Mary: None…

Numberama: 7

Namerama: McFly, Bedpan, Sofia, Bubblehead, One Bar, Beanie Baby, Olaf

Pledge and COT

Announcements: Father’s Day activities (Convergence, Hot Pursuit 5k, look for event at the farm)

Devo: From recent message at church: Someone or something is propping you up, but is it pushing you towards God?  Does it remind you of who you are?  Does it prepare you to receive from God?  Does it help you complete your purpose?  YHC brought up things like music, friends, and even ministry opportunities, that while aren’t bad, they aren’t bringing him closer to God or supporting him in his call to brotherhood in 2019.  We have to remind ourselves of what and who God is calling us to be and make sure that our actions are supporting that mission.

Moleskin:   Pax were sluggish in the beginning and at the end were even more so.  Rests were abundant during the longer intervals and the moist air had everyone sweating bullets and losing weight…

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!

Very Fair Workout

  • When: 20190514
  • QIC: Redo
  • The PAX: bedpan, saget, redo, olaf, friar tuck, nuggets, jojo, futurama, mcfly, prayer request


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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: crisp

FNGs: None

COP: 

SSHx10, TTTx10, IWx10, squatsx10

The Thang:
first exercise was performed to allow PAX opportunity, a VERY FAIR opportunity to pick teams.

The Burpee Challenge: start with a minute on the clock and start with 7 burpees. your rest time depends on how fast you get done. every minute increase 1 burpee. PAX were told last two standing would be captains and pick teams…VERY FAIR. YHC stopped at 12 as the rest of the workout was, well, VERY FAIR. Saget, McFly, and Futurama decided they did not want to stop doing burpees so YHC called out “the first two to complete 16 burpees will be team captains.” Futurama completed first and Saget was second.

Teams were picked and PAX instructed to grab a block and head to field for some staying alives with exercises.

YHC placed four cones spaced a good distance apart

round 1: 10 of each exercise, moving to next cone, back to first, and so on. movement was together as a team

kettlebell swings, merkins, bobby hurleys, 4 ct flutter kicks

PAX were told winning team got to pick losing team’s exercise-team picked some exercise

round 2-20 of each exercise:

OHP, WWI situps, alt leg lunges, 4 ct flutter kicks- losing team had to perform 20 4 ct monkey humpers

round 3: 30 of each exercise

curls, merkins, squats, 4 ct flutter kicks

STARFISH:

YHC setup the cones for the starfish.

everyone starts in the middle cone and does one merkin, pax choice to go to next cone, but movement is performed as a team. the outer four cones were: American hammers, lbcs, boxcutters, v ups. every odd number was a merkin in the center cone. YHC had to call for time as both teams got to about 11merkins.

Recover, recover

Numberama, namerama, pledge, and announcements

Devo:

YHC talked about patience and importance of allowing God’s time to happen and not become overwhelmed with things not happening in our time. PAX, as always, added plenty!!

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 Form is the King

  • When: 20190423
  • QIC: Redo
  • The PAX: Urkel, jojo, nuggets, glowstick, mall cop, olaf, redo, bedpan, beanie baby


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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: brilliant

FNGs: none

COP: SSHx20, TTTx15, Don Quixote x20, Squatsx20, Merkinsx10, LBACs OYO

The Thang:

YHC instructed PAX to grab a block and circle up at flag. YHC chose to focus on form and slow down the PAX this morning with the following exercises:

Squats-3 sets of 10

Squats with block 3 sets of 10

Plank-10 seconds called by each PAX-twice

Curls for the girls-3 sets of 10

PAX were told not to drop the block

OHP-3 sets of 10

Tricep extensions-3 sets of 10

WWI situps-3 sets of 10

Flutter kicks-3 sets of 10

Merkins, diamond merkins, wide merkins

Purpose of workout was to engage muscles and think about how to lift/move block to maximize effect. PAX loved it.

Announcements, prayer requests, prayer, pledge.

DEVO: Done

Molekskin: there was a fox looking for something to eat at 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.