Chum Archives - F3 Summerville

Is Waldo Scared of the Dark?

When: 20190912
QIC: Waldo
The PAX: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips

2019-09-12 by Waldo Leave a Comment

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

Conditions: Warm and Muggy, but a little better than some recent days. Due to some lighting issues at the dog park area we normally meet at, I made the call to move the flag and workout out by the entrance near the big baseballs.

FNGs: None

COP: SSH x30 IC, TTT x10 IC, Mountain Climbers x15 IC, LBAC x12 (forward and backward) IC, Easy mosey

The Thang:
-At the small wall, Step-ups x20 (each leg)
-Lunge walk to parking lot at the far right of the park (if you’re coming into the park)
-Roundabout 11s (instead of running back and forth, we run around the traffic oval, doing one exercise at one end, and the other exercise at the other end): The exercises were burpees & jump squats…got close to completion, but I moved on from this when most people were not quite complete with their reps.
-Slow mosey back to the small wall.
-Step-ups x20 (each leg)

Mary: LBCs x50 IC, Heel Touches x20 IC, LBCs, x40 IC, Heel Touches x15 IC, LBCs x15 IC, Slow Heel Touches x12 (we had major counting discrepancies) IC

Numberama: 10

Namerama: Chum, Swinger, Wreck-It Ralph, Manana, Make It Harder, Mad Dog, Mayhem, Defib, Fish N Chips, Waldo

Pledge and COT

Announcements: LQ at Miler for Underhand tonight

Devo: When stressed out, make sure to find a healthy outlet (such as a 5am beatdown)…don’t take it out on your family, friends, coworkers.

Moleskin: To answer the question in the headline, no, Waldo isn’t afraid of the dark. Now I understand that Wescott is called the Country Club for a reason…our work-out conditions and facility are pretty nice, and one thing that I take for granted is the lighting we have. When I showed up to find that lights were completely out in the back half of the park, I realized that the workout I had planned would probably be a little rough in the dark (especially without headlamps) given that we would have been running back and forth and in proximity to blocks on the ground. So I decided we should move to the end of the park that had lights and set-up shop there. We got set up just in time to start, and I had to come up with a workout on the fly…so I incorporated some of the stuff I already had planned, and combined it with some things I’ve done in the past. I wanted cardio and leg work, and I think we accomplished that.

Magnirock Labor Day Convergence

When: 20190902
QIC: Sakrete; Sugar Mountain; Swinger; Wreck It Ralph
The PAX: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three's Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R)

2019-09-02 by Sakrete Leave a Comment

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

Disclaimer: Given loud and proud. Push yourself and don’t hurt yourself. No-one to sue

Conditions: 75 degrees. Overcast, humid

FNGs: 2 (Chernobyl and Peach Fuzz)

COP: Sakrete: 10 burpees OYO; Sugar Mountain- 11 Don Quixote; Wreck It Ralph- 13 TTT; Swinger- 10 LBAC forward and reverse, 10 Over head clap, 5 big arm circles forward and reverse, 10 Over head clap

The Thang: Separate into 4 groups by numbering off 1-4

Wreck It Ralph:: Logs.
1 person on each end.
6 OH Press IC. Move the log, not your head.
EMOM
Walk
10 decline merkins
Walk
10 incline merkins
Walk
10 left side merkins
Walk
10 right side merkins
SEAL sit ups with log pass until time expires (5 each side)

Sugar Mountain: Dora 10/20/30
10 Partner get ups
Run 100 yards
20 Partner Decline Murkins
Run 100 yards
Partner Pull Ups
Run 100 yards

Swinger: Note to Q. Leave 2 blocks at each picnic table in field. At picnic shelters
PAX circle up in grass near exercise equipment and perform leg exercises. Exercises include: * (20) Squat (start in the down position and PAX call up. Go slowly )
* (20 IC) Calf raises
* (10 OYO) Lt. Dan
* (20 OYO) Bobby Hurley
* (20 IC) Bicycle (arms over head) * (20 IC/side) Leg lifts on your side * (20 OYO) Jump squats
* (20 OQ) Donkey kicks
* (10 OQ/side) Skater Squat
* (20 IC) Flutter kicks?
* (10 OYO/side) Backward lunges
During the above, in groups to two, PAX go to picnic tables in middle of field and do 20 leg extensions with feet in the block (blocks placed before workout).
Then go to small picnic shelter and box jump up and over tables
Go to next shelter. Step up and over all tables. Go to stairs by bathroom.
One PAX Box jump up stairs. Lunge walk down the ramp. Other holds people’s chair. Then switch.
Return to group
Each group of two steps off as the previous group finishes leg extensions. Two groups of two can go at same time if needed.

Sakrete- At waffle ball field. 10 merkins on Q, 10 squats on Q, and 10 flutter kicks IC. Sprint one base. 10 hand release merkins, 10 copperhead squats IC, 10 WWI setups. Sprint two bases. 10 merkins. 10 squats. 10 Flutter kicks IC, Sprint three bases. 10 hand release merkins, 10 copperhead squats, 10 WWI situps. Home run trot around bases.

Mary: Happy birthday pickle pounders for Bed Pan led by Wreck It Ralph

Numberama: 46

Namerama: Adjustment (R), Muscadine, Redo, Major Dad (R), Good Times, Wolverine, High Stick, Pretzel, Cheetah, Olaf, 50/50, Hospice (R), FNG (Chernobyl), Bed Pan, FNG (Peach Fuzz), Peaches (R), McGruff, Jingles, M&M (R), Tinder, Space Cowboy, Placebo (R), Stalker (R), Mugsy, Three’s Company, Minivan, Grasshopper, Rawhide, Peg (R) Old Flame (R), Mr. Feeney, Marcia Marcia Marcia, Boll Weevil, Outhouse, Brokeback, Saget, Mayhem, Easy In, Chum, Chowdah, Cannoli, Goose (R), Sakrete, Sugar Mountain, Wreck It Ralph, Swinger

Pledge and COT oh yea loud and proud.

Announcements: Major Dad took the time to instruct the masses on what to do in preparation for the storm. Fill the Q sheet out with your neighborhood and specific set of skills and equipment you may have to assist brothers. 50/50 gave us a update on what we could expect. Check on your brothers and neighbors.

Moleskin: Magnirock was excited to host the convergence today. Had a good showing of 45 guys. Bed Pan became the most recent recipient of the pickle pounders birthday song. Dude is 21. What were you doing on the day of your 21st birthday?? I wasn’t surrounding myself with men that encourage me to a better man in our community I tell you that. Good on you Bed Pan. Keep up the solid work. Thanks to all the men that joined us this morning and the work that was put in. We did have 2 FNGs. Jared Gilstrap now known as Peach Fuzz is our brother Peaches son. Jeffrey Facteau now known as Chernobyl.

Happy 33rd Birthday to Me

When: 20190820
QIC: Swinger
The PAX: Fish N Chips, Streaker, Waldo, Dri-Prime, Rizzo, Mayhem, Chum, Easy In, Sugar Mountain, Swinger

2019-08-20 by Swinger Leave a Comment

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

Conditions: 33 C (ish)

FNGs: Rizzo

COP:

Grab a block

(33 IC) – SSH

(33 IC) – Arm Circles (17 forward, 16 backward)…mumble chatter began

Partner up with someone of similar height.

Introduce the bropee. Per F3 Lexicon, a bropee is “Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten”

(1 OYO) – Bropee

The Thang:

YHC brought my own birthday present for the PAX this morning. I opened the box to find a giant list of 33 exercises, to be performed Dora-style, 33 reps each. While one partner performed the exercise, the other did a lap around the gravel parking lot. Every time the partners were together again, they executed one bropee.

Exercises included:

American Hammer
Burpees
Calf Raises
Chest Press
Cobra Squat
Curls for the girls
Dammits
Derkins
Dips (on the block)
Flutter Kicks (IC)
Gorilla Humpers
Heels to Heaven
Hand-release Merkins
Indian Sit Ups
Iron Cross
Jump Squats
Kettle bell swings
Lawn Mowers (16 one side, 17 other side)
Little Baby Crunch
Lunge
Merkins
Monkey Humpers
Mt. Climbers
Overhead Press
Peter Parker
Russian twist
Shoulder taps
Squat thrust
Tricep Extension
Turkish Get Up
V-Up Roll Ups
Wide Merkins
WW 1 Sit Ups

When time was called, PAX had to do math.

33 bropees – what number you had completed when time was called.

Mary:

Birthday Pickle Pounders, lead by Chum.

Numberama: 10

Namerama:

Pledge and COT

Devo:

“But seek first the kingdom of God and His righteousness, and all these things shall be added to you.” ~Matthew 6:33

Many people seek after the material things in life. When you seek first the Kingdom of God and His righteousness, then your Father in Heaven will supply your needs. God is faithful.

What would it look like if we seek first the Kingdom of God and His righteousness in our lives, families, ministries, and businesses rather trying to do everything first in our own strength?

Moleskin: Mumble chatter was on point today. Things like, “I thought you were only 15,” “Why couldn’t you just be 20?” and “Go ahead and add 34 to the list; we’ll never make it anyway.”

During the Namerama, PAX were mad to find out it isn’t even my birthday…and I’m still 32…

P.S. Welcome FNG Rizzo!!

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

2019-08-13 by Bedpan 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 🙂

Let’s Try Some New Things

When: 20190808
QIC: Waldo
The PAX: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble

2019-08-08 by Waldo Leave a Comment

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

Conditions: Warm and Muggy…typical August morning

FNGs: None

COP: Chumbaburpee – To the song ‘Tubthumping’ by Chumbawumba, start with SSH at the beginning of the song, then every time they sing, “I get knocked down, but I get up again”, do a burpee. While not doing burpees, continuously do SSH throughout the song until it is over.

The Thang:
Mosey to wiffle ball field:
Field of Dreams – Divide into four groups. The group at home plate does 10 burpees, and then relieves the Pax at 1st base. The group at 1st base was doing AMRAP squats until they were relieved, where they then proceed to 2nd base. The group at 2nd base was doing AMRAP merkins until they were relieved, where they then proceed to 3rd base. The group at 3rd base was doing AMRAP LBCs until they were relieved, where they then proceed to home plate to do 10 burpees. Continue this rotation until everyone has been at each base.

Mosey to the big wall at the front of the park:
Wall of Fire – While Pax does People’s Chair, take turns doing 10x Merkins, and then take turns doing 10x LBCs. When not doing the Merkins or LBCs, you’re holding People’s Chair against the wall.

Mosey to the parking lot at the end of the park:
Webbicides – A standard suicide (or Staying Alive) but as you get to each line, you do an increasing amount of merkins. So you run to the first line, do 1 merkin, run back to the start, then run to the 2nd line, and do 2 merkins. Continue that progression until you get up to the 10th line where you are doing 10 merkins.

Mosey to the bridge:
-Do one tricep dip on the bridge rail, then lunge walk to the alternate side, and do two tricep dips. Continue to lunge walk between the rails, adding a tricep dip on each side until Q says to stop. The Pax got to around 8 tricep dips by the time we stopped.

Mosey to the flag.

Mary: Hands of Time – Pax is on their 6’s, circling up w/ their heads in the center with legs out like hands of a clock. Legs start up at 90 degrees (like where they would be for Heels to Heavan). Count around the circle up to 120. When you call out a number, move legs from 90 degrees to 6 inches above the ground and hold until the count returns to you, then return it to 90 degrees. Continue until the count gets to 120, alternating your legs from 90 degrees to 6 inches each time the count gets to you.
-LBCs x30 IC

Numberama: 11

Namerama: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble, Waldo

Pledge and COT

Announcements: Labor Day convergence at Bedrock/Magnitude.

Devo: Don’t be afraid to try new things. Some things will work, some won’t. But you almost always gain something by attempting new things.

Moleskin: So I pre-blasted this workout, saying that my Q would be somewhat inspired by my college experience. My original plan was to randomly pick a back-blast from F3 Rock Hill (where I went to college) and translate it into a workable BC at Bedrock. Unfortunately, there weren’t many published backblasts on their website, and most were for their running AO, and the others I saw would have been difficult to translate into a BC at Bedrock (or used terminology/exercises that I couldn’t figure out). So I called an audible and shifted my workout to the idea of trying new things (which I could tie back to my college experience, as I did some new things; some good, some not so good). I went through the exercise list on the F3Nation website and pulled some exercises/routines that I hadn’t done before, not sure how they would work in practice or how they would fit in to the 45 minute workout time. All in all, it went pretty well. I did have to through in a couple extra items to fill out the time, but the various new routines were challenging and may pop up again in a later workout (FYI, the Chumbaburpee will cause your legs to be jello before you even get to The Thang).

So Much Mumble Chatter

When: 20190730
QIC: Waldo
The PAX: Prius (Respect), Fish and Chips, Easy In, High Stick, Sugar Mountain, Robin Wood, Swinger, Sakrete, Wreck-It Ralph, Benefits, Splinter, Chum, Flanders, Double Trouble

2019-07-30 by Waldo Leave a Comment

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

Conditions: Pretty comfortable for a late July morning. Still humid, but in the low 70s.

FNGs: None

COP: SSH x 30 IC; TTT x 10 IC; Mountain Climbers x 15 IC; LBAC (forward & backward x12 IC).

The Thang:
Mosey to the small wall at the front of the park:
-Derkins x10 on Q
-Step-ups x10 each leg OYO

Mosey to the picnic pavilion:
-Tricep Dips x15 on Q
-Step-ups x15 each leg OYO

Mosey to the wiffle ball field:
-Divided Pax into 4 groups, each starting at a different station.
-Station 1 was Burpees.
-Station 2 was Squat Jumps.
-Station 3 was Merkins.
-Station 4 was 4-count Flutter Kicks.
-Do 5 reps of each exercise, moving from station to station using the movements below. After each rotation, add an additional rep to each exercise.
-Burpee Broad Jumps to move from Station 1 to 2.
-Sumo Squats to move from Station 2 to 3.
-Bear Crawl to move from Station 3 to 4.
-Crab Walk to move from Station 4 to 1.
-Most Pax were at 8 reps when moved us on to the next item on the agenda.
-Lined up on one of the base lines and sprinted to the other baseline and back before moseying back toward the flag.

On the way back to the flag, did a jailbreak from the last lightpost to the flag.

Mary: LBCs x51 IC; Heel Touches x30 IC

Numberama: 15

Namerama: Prius (Respect), Fish and Chips, Easy In, High Stick, Sugar Mountain, Robin Wood, Swinger, Sakrete, Wreck-It Ralph, Benefits, Splinter, Chum, Flanders, Double Trouble, Waldo

Pledge and COT

Announcements: Possible Labor Day convergence at Bedrock. Stay tuned for details

Devo: I used a picture of George Jefferson in my pre-blast and had the workout slightly based on the ‘Movin’ on Up’ theme song (step ups were an interpretation of literally moving up, and I moved up the number of reps for each round of the exercises at the wiffle ball field). But ‘Movin’ on Up’ can mean many different things, and not just about moving to a nicer place in a nicer neighborhood like was done on the TV show. It should be a mantra used to improve yourself little by little in all aspects of your life, whether it is with your family, your job, or your fitness.

Moleskin: Bedrock typically has quite a bit of mumble chatter, and today, the chatter seemed even more noticeable than on a typical morning. Normally it doesn’t bother me too much when I’m Qing, but one of my 2.0s has woken up in the middle of the last two evenings due to a stomach bug, so I was working on very limited sleep….therefore the mumble chatter was more annoying to me than it usually is. But I still feel like I gave the Pax an decent workout, and I’ll hopefully be in a mood to play along with the chatter next time I Q.

Real Men Run With Drinks

When: 20190723
QIC: Flo
The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph

2019-07-24 by Flo Leave a Comment

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

Conditions: 71 degrees

FNGs: None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary: Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.

HAPPY 4TH BIRTHDAY BEDROCK

When: 20190711
QIC: Sakrete
The PAX: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R)

2019-07-11 by Sakrete Leave a Comment

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

Conditions: A warm 75 degrees with 95% humidity. Thunder and lightning ceased prior to 0500.

FNGs: None today. Disclaimer given.

COP: No time today. Stretch before you come. Was outlined in preblast.

The Thang:

10 BURPEES OYO

10 MERKINS ON Q

10 SQUATS ON Q

10 LBAC ON Q

*Repeat 3 times for a total of 40 reps.*

Get in a team of 3. Run over to wiffle ball field. Stay with your team. If a member of your team is slow then whole team needs to be slow.

Once at the ball field. Line up on one of the bases.

10 Bobby Hurley; 10 Carolina Dry Docks; 10 Monkey Humpers; 10 WW1 SITUPS ALL ON Q

Jailbreak one base (simulate a single)

Repeat exercises. Jail break a double.

Repeat exercises. Jail break a triple.

Repeat exercises. Easy home run trot.

40 total reps.

Team up and mosey to the scoreboard behind the ball field.

10 pull ups on Q; 10 hand release merkins on Q; 10 calf raises on Q; 10 flutter kicks IC

Team back up and run to the palm trees. Bear crawl 2 palm trees. Lunge walk 2 palm trees. Crab walk 2 palm trees. Rinse and repeat until end of the trees.

Team back up and get back to the light pole before the flag. Get in rows. Jail break through the flag. don’t let up until you get there.

Mary: Pickle pounders happy birthday to all the current and former AO Qs.

Numberama: 26

Namerama: Wambach, Chum, Fish N Chips, Stalker (R), Splinter, Show Me, Gypsy, Streaker, City Slicker, Bob the Builder (R), Pretzel, AC/DC, Peg (R), Grits R, Cheetah, Robin Wood, Double Trouble, Swinger, Wreck It Ralph, Defib, Major Dad (R), Easy In, Yo Adrian (R), Prius (R) Hospice (R), Sakrete

Pledge and COT

Announcements: None today. Slow time of year.

Devo:

Complete Honesty

Yes, what joy for those whose record the LORD has cleared of guilt, whose lives are lived in complete honesty! (NLT) ( Psalm 32:2 )

How is it possible for God to clear us of guilt if we aren’t honest about our guiltiness? Many times we hide our sins from ourselves by failing to recognize them or we hide them from others when we aren’t transparent. This verse tells us we can find joy in our honesty and God will clear us of our brokenness. Please don’t use this to condemn yourself of guilt. Instead, use it to positively embrace transparency in your life. Work towards transparency by sharing your struggles with others. They in turn will see Jesus is your strength.

Moleskin: Today Bedrock celebrated its 4 birthday. Actual birthday is 7-14. The PAX showed up and showed out today. YHC had been sitting on this Q for a while. Glad to be given the opportunity to execute it. Thanks for letting me lead gentleman. Fish N Chips and Chum tried hard to steer the Q off the plan but YHC had the Q juice flowing heavy this morning. T Claps to Gypsy, City Slicker, Splinter, Double Trouble, Swinger, and Show Me for getting in a little SCS action. We also had 2 spectators from the IR today. Major Dad and Hospice enjoyed a nice leisurely stroll around the park. Heal up quick fellas.

Lady Luck ‘Craps’ on Bedrock

When: 20190702
QIC: Wreck-It Ralph
The PAX: Fish N Chips, Splinter, Double Trouble, AC/DC, Swinger, Mayhem, Chum, Flanders

2019-07-06 by Wreck-It Ralph Leave a Comment

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

Conditions: Warm, Muggy 75

FNGs: None, and that’s probably a good thing.

COP: TTT x10, LBAC X15 IC, Forward and Reverse, Merkins x15

The Thang:

YHC brought a pair of workout die to the Country Club.

PAX took turns rolling dice for the next exercise and number of reps.

Exercises on the Die- Merkins, WW-II sit-ups, Curls, Dammits, Squats, OH Press

Reps- 5, 10, 15, 17, 25, 30

For the first 30 minutes, Luck was not a lady.

Mary: Happy Birthday Pickle Pounders for Chum. Chum left the workout un-assaulted.

Numberama: 9

Namerama: Fish N Chips, Splinter, Double Trouble, AC/DC, Swinger, Mayhem, Chum, Flanders

Pledge and COT

Announcements: Mud Gear Orders, July 4th Convergence- The Ditch 0600.

Devo: ‘Somewhere there is a True Believer in training to kill you. He is training with minimum food and water, in austere conditions, day and night. The only thing clean on him is his weapon and he made his web gear. He doesn’t worry about what workout to do- his ruck weighs what it weighs, his runs end when the enemy stops chasing him. The True Believer doesn’t care how hard it is; he only knows that he wins or dies. He doesn’t go home at 1700; he is home. He knows only the cause.’- Jack Carr- True Believer.

You can read this 2 ways- someone/something is coming for you. At work, home, church, wherever. Or you are coming for something. Be the True Believer. Put in the work. Get it done.

Moleskin: I am really, really glad I left my computer bag in the truck for this one. The first 30 minutes were absolutely dominated by OH Press, Dammits, and Merkins. Maybe a leg day specific die, and an upper body one too? Either way this was brutal, and will be repeated.

4th of July Convergence 2019

When: 20190704
QIC: Bedpan, Dabo, Friar Tuck, Olaf & Urkel
The PAX: Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three's Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan,

2019-07-04 by Bedpan Leave a Comment

Intro: Today was the 4th of July Convergence hosted by the men of The Ditch. Lots of preparation was put into this to make it a success. 4 stations would be set up and each of them would last 15 minutes long with rotation afterwards to make it a 1 hour long workout.

Conditions: mid 70s, humid, no precipitation

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

COP:
TTT x15 IC

LBAC x10 fwd/bck IC

Merkans x50 OQ

split the PAX into 4 groups. Group 1 will be with Dabo, Group 2 will be with Friar Tuck, Group 3 will be with Olaf and Group 4 will be with Urkel. After every 15 minutes the groups will rotate (1 will go to 2, 2 will go to 3, 3 will go to 4 and 4 will go to 1). Blocks were given to Friar Tuck’s and Urkel’s station.

The Thang:
Dabo’s station #1: Ultimate Frisbee for 15 minutes. Rotate to station #2 after 15 minutes

Friar Tuck’s station #2: Friar Tucks Palace of Pain. 10 squats with the block, Bearpee across 1st tennis court, Zombie walk across 2nd tennis court, 11 Bobby Hurley’s. Run back to your block, 10 curls for the girls. Rinse and repeat increasing squat and Bobby Hurley’s by 1 rep each time. Rotate to station #3 after 15 minutes

Olaf’s station #3: a holding position and PAX number ab workout. For example: the PAX is in a circle and everyone starts in the high plank/merkan position. Whenever the first person says 1, that person goes down and holds his low plank/low merkan position. The person to his right says 2, that person goes down and holds his low plank/low merkan position. Person 3 goes, 4, 5…etc. Continue this pattern until you get back to the first person. Do this workout for flutterkicks, XOs…etc. Rotate to station #4 after 15 minutes

Urkel’s station #4: Station 4: Stars and Stripes
PAX carried a block and rotated in a star path through 5 stations (The Star): OHP, lying chest press, OH Tri Ext, CftG and blockees. Upon returning to their starting station, they dropped their blocks and went for a little recovery jog down to the power line poles and back (The Stripe).
After the run they returned to their starting station and started round 2. The first round of stations had four reps of each. It increased four reps each round. AMRAP. Rotate to station #1 after 15 minutes

once the clock hit 7am Recover Recover, stow the blocks

6 Minutes of Mary:
no time

Numberama:
47

Namearama:
Tinder, Wolverine, Glow Stick, Stalker, Sakrete, Hacker, Marcia Marcia Marcia, Washed Up, Placebo, Woody, Space Cowboy, EZ Go, Major Dad (R), Cheetah, training wheels, Wee Woo, doctor octopus, Inspector Gadget (respect), Tee Ball (2.0), M&M (Respect), Three’s Company, Mugsy, Prayer Request, Ronda, Gypsy, Grits (Respect), Chum, Cannoli, Milton, Redo, Gamer, Beanie Baby, Wreck It Ralph, Muscadine, Waldo, Outhouse, Shrute, One Bar, Nuggets, Master Load, JoJo, Hotspot, Olaf, dabo, Urkel, Friar Tuck, Bedpan

Announcements:
Thank you and TClaps to all the men that are or have served our country in any branch of the military. Thank you to Cannoli and Hospice for everything they have done for F3 Summerville/Goose Creek, y’all have done terrific jobs as 2nd Fs. Thank you for everyone that showed up and especially to the 4 Q’s (Dabo, Friar Tuck, Olaf and Urkel) that helped lead today.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
The July 4th Convergence was a huge success and thank you to all the men that helped make it awesome. Shout out to Redo, the men that helped bring blocks and to the 4 Q’s to make the convergence superb. Thank you to everyone that helped clean up afterwards. The Silencer was awarded back to the Ditch after a comical debate among the PAX lol. There was some quality 2nd F after the convergence at the Waffle House on hwy 52 as well. Great job everyone! Happy Independence Day!