Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Creek Welcomes October with Intervals

  • When: 20171002
  • QIC: Snowden
  • The PAX: Bouche, Honey Boo Boo, Humpday, TKO, Sophia, Wee Woo, Cowbell, Caviar, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  Low 60’s.  Fantastic.

No FNGs, but a new face at the Creek.  Mr Sean McSwain aka Boucher made his first post under duress at The Creek.  Amazing!

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

The Thang:  0.5 Mile Warmup.   800m repeats around the pond with 400m (1/2 lap rest intervals).  AMRAP.

Announcements:  Q School Saturday at the Ditch 0700, North Charleston Launch 10/14 at Danny Jones, The Oak 10/21 at Oakbrook YMCA

Pledge – Succesffully Spoken

BOM – Completed

Devo:  Phillipians 4:12-13.  Through faith we are equipped to handle the highs and lows of life.  Gain perspective through prayer, reflection, and the love and support of those that surround you.  His work is not always done through miracles (although sometimes it is). But when you are practiced in faith, prayer, reflection and you are intentional about fellowship with those that you love you gain perspective to move “through” the valleys of life.  Thanks for sharing your perspective Boucher.  From TKO: Paul wrote those letters to the Phillipians after enduring 7 years under extremely challenging personal experiences.  Imagine!

September Mile Test at the Creek

  • When: 20170925
  • QIC: Snowden
  • The PAX: McFly, Urkel, Scarecrow, Cowbell, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  71 Nice

No FNGs

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

 

Thang:

The Monthly Mile Results.  Just about everyone saw improvement to some degree.   Even the guy that didn’t drop seconds off his time still managed to run faster than 99% of the adult population.

Urkel:  7:41

Cowbell: 7:32

Scarecrow: 8:46

McFly: 6:10

Snowden: 6:08

Announcements:  Color Run Oct 16th, 3rd F on Friday, Creamer Launch this weekend, I forgot to announce the Oak.  I’ll do better next time.

Pledge – Successfully Spoken

BOM – Completed

Devo:  Problems are better solved when you understand the situation.  Resist the urge to fix before you listen.

 

Double Dutch at The Ditch

  • When: 20170914
  • QIC: Stalker
  • The PAX: Boucher, Cowbell, Futurama, TKO, Stringbean, Saget, BCG, Wiper, Humpday, Scarecrow, Snyder, Drumstick


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Intro:  YHC does not normally recycle weinkes, but he’s allowing this one to make the rounds around the AO’s. The ropes test a different skill set, and each time this workout is presented, at least one PAX teases YHC with an offering of merlot. 13 men stepped up to test their rope skills.

Disclaimer:  Given

Warmup: arm circles, WGS, outcast merkins

Thang: Pair-up into six teams, grab one block each, and reconvene on the basketball court.

Station 1 – jump rope

Station 2 – curls

Station 3 – OHP

Station 4 – squat/raises

Station 5 – block dips

Station 6 – declined Spiderman

For the first round, each man will perform at max effort at their respective station for 1 minute. Then rotate to the next station.

For the second round, each man will perform at max effort until both men jumping rope missed.

For the next evolution, the PAX will complete a series of exercises that are all about the cardio. The first two men to complete the prescribed reps will begin to run around the tennis courts. All subsequent PAX will hold plank until the six is in. Once all PAX are in plank, they will yell for the runners to STOP. The PAX will then Cussack their block to the nearest runner. Then bear crawl with block to the lead runner. From there, all PAX will complete the next exercise. Rinse and repeat.

125 toe touches (counting only the left foot), Cussack, bear crawl

100 SSH, Cussack, crawl bear

75 mountain climbers, Cussack, lunge

Mary: No time for Mary

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

BOM:

Devo: 1 Peter 5 discusses the roles of church elders and the younger members. To paraphrase, the elders should lead by example, not lord over the younger members. The younger members should act with humility and submit themselves to the elders. Remember the phrase, “respect your elders”? Humility is simply placing others’ needs above oneself. God promises grace to those who humble themselves.

 

A little labor post-Labor Day.

  • When: 20170905
  • QIC: Boucher
  • The PAX: TKO, Used To, Snowden, Wiper, Ophelia, McFly, Wee Woo, Snyder, Futurama, Stringbean, Humpday, Sticky Fingers, Honey Boo Boo, Wingman (Respect), Cowbell, Sagat, BCG, and Boucher


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Intro:  Hot & Humid.  Perfect for a Tuesday morning beatdown.

 

Disclaimer:  No FNGs so we got into it.

 

Warmup:  Side-straddle hops, Merkins, Imperial Walkers, and Squats

 

Thang:  

The PAX were divided into 6 groups of 3 PAX.  We collected coupons from the storage area and distributed them between 5 stations.  The 5 stations are listed below:

-Log Flip

-Ground 2 Overhead w/ Block

-Merkins

-Squats w/ Block

-Flutter kicks w/ Block

The 6th station was to take a lap around the tennis court.  Once the lap was complete all stations rotated to the next station.  The PAX pushed and 3 full rounds were completed.

 

Due to the fact that yesterday was a holiday and that a train passed by the AO while completing the Thang, the PAX completed 22 burpees.

 

Mary:  PAX choice.  They chose monkey humpers, LBCs, and WWI Situps

 

Pledge, Announcements, Devotion, Prayer Requests, and BOM.

 

Devo: The definition of Humility is a modest or low view of one’s own importance; freedom from pride or arrogance.  The Bible mentions humility (and other synonyms) 92 times.  Obviously, this is an important topic.  As men, we need to recognize that our gifts, talents, and skills are given to us by God.  We are responsible for giving Him the credit for these assets and ensuring we use them properly in order to grow the Kingdom of Christ.  We also need to be humble enough to recognize areas where we struggle and ask a brother for help and/or accountability.  That is difficult because as men we think we should be able to do everything on our own and that we don’t need help.  As we grow as Christians and recognize that we cannot do it all, we need to rely on Christ for intervention and to help us establish the strong relationships we desperately need.

August Swamp Fox Test

  • When: 20170831
  • QIC: McFly
  • The PAX: 16 Showed Up including 1 FNG! Recording Failed to save so doing my best but forgetting a couple... TKO, Wingman (Respect), Boucher, Futurama, BCG, Honey Boo Boo, Scarecrow, Cowbell, Hacker, Wiper, Saget, Redo, Urkel, McFly, Sticky Fingers (FNG)


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As is typical for the Ditch there were about 5 HC’s at the most and we ended up with 16!  Good Job Men!

Warm Up was simple: 15 DQH, 15 SSH, 15 TTT, 15 Imperial Walkers

The Thang:  Pax ran to grab a block and headed to the trail for the Swamp Fox.

The Swamp Fox is Simple but NOT EASY!  The first round is always done together on Q and consists of 20 burpees, 20 V-UPs and 20 Squats with blocks and a . 4 mile run. After round one it’s up to each man to finish as many rounds as possible on his own with par for the course being 5 or 100 of each exercise and a 2 mile run.  Everyone gave their best!  Almost everyone did 4+ rounds, Many did 5 + Rounds and several made it for a record breaking 6!  Unfortunately my voice recording failed to save but I remember a few so T-Claps to Bouche’ for 5.5 rounds with a 20 lb vest, Futurama for 6 rounds (I think) with a weighted vest, Saget for completing with a ruck and TKO for 6 full rounds!

Devo was about David trying to do the right thing in the wrong way.  Often we have good intentions but God has spelled out some specific instructions in the Bible that tell us how he wants things done.  Trying to do the right thing in the wrong way, even with the best of intentions, can result in disaster as we saw when King David tried to bring the Ark of the Lord back to Israel without following God’s method and a man was killed over it.  Once David recognized his mistake and went about it God’s way the Lord helped them with the task.  Similarly God has given us one way to know him.  Jesus says “I am the way, the truth and the life, no man cometh unto the father but by me.”  “He that believeth on the son hath everlasting life but he that believeth not on the son is condemned already because he hath not believed on the name of the only begotten son of God.”

Mile Test Results at the Creek: PR’s-a-plenty and an FNG

  • When: 20170828
  • QIC: Snowden
  • The PAX: Recount, Dutchess, Wee Woo, Shortcake, McFly, Caviar (FNG), Honey Boo Boo, Scarecrow, Urkel, Dunkin, Cowbell, Snowden


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Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO.  We meet at Goose Creek City hall at 0500.  Come out and see all of historic Goose Creek in the dark.

Weather:  Low 70’s.   Much better for the mile test.

FNG:  One, Jared.  Friend of Shortcake’s.  Shortcake mentioned him coming out at yesterday’s Creamer run.  This will be a fine introduction to the Creek and F3 Summerville/Goose Creek.

Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt.  Be careful. F3 is not liable in the event of injury or worse.  Work hard, but know your limits.

The Thang: It’s the last Monday of the Month.  Lets run the mile test!

We began by circling up around the Creek’s makeshift shovel flag.  The Shame of F3 Summerville/Goose Creek.  A lovingly, but poorly fashioned thing.  Painted in the colors of Goose Crap.  There we did a little through the tunnel, a little stretching and a little discussion of what was to come.  I was pleased to see a decent sized crowd this morning.  12 in total.  One FNG, as well as new Creek poster Scarecrow.  Scarecrow started posting a week or two ago out at the ditch.  This was his first group run.

I explained that we’d say on the course this morning.  We’d complete a one mile warmup around the pond (2 laps).  The first lap would just be a jog, then we’d do some stride sprints on the second lap.  Once warmup was done we’d muster at the starting line.  YHC sent runners off at roughly 20 second intervals to avoid trampling each other.

Not much to say about the mile.  Run it fast!  Do it as fast as you can!

Results:

McFly:  05:59
Snowden:  06:12
Caviar (FNG):  06:26
Honey Boo Boo: 06:26
Dutchess: 06:57
Recount  07:29
Cowbell  08:01
Shortcake 08:05
Urkel  08:15
Wee Woo  08:30
Dunkin  08:30
Scarecrow 09:50

Nice work by everyone here….   McFly ended up being our champion (obviously).  YHC bested last month by 12 seconds. FNG made an impressive first showing.  Honey BooBoo, I know the guy is fast.  It was curious to see what the man would unleash.  A 6:26 on tired legs apparently!  Dutchess breaking the 7 minute barrier great job!  Recount, incredible improvement here.  Not just breaking the 8 minute mark but smashing it.  Cowbell, two months has made a huge difference for this guy.  Shortcake didn’t wear his watch….  I gave him what he told me he ran (somewhere between 8:00 and 8:10).   Good job SC!  Urkel making big strides as well with the 8:15!   Weewoo, guy has been running with us about two weeks and making great improvements.  Dunkin, amazing progress from a guy who refused to run 6 months ago.  Scarecrow.  Two weeks into F3, and busting out a sub 10 minute mile.   Every single one of these guys ended up putting in 3+ miles on their feet today between warmups, the mile and the cool down.

We cooled down with another mile and a half or so around the AO.

Announcements:  Summerville AO’s converging on Saturday’s.  The Ditch is TBD but for now appears like it will continue to meet BAU on Saturdays.  The Ditch Boot camp will run it’s monthly endurance test, the Swamp Fox on Thursday.

Prayers for people in Houston, (our FNG has family there dealing with the floods).  Urkel’s son dealing with a fever.

Pledge – Successfully Spoken

BOM – Completed

Devo:  Schedule your day and your week while thinking about the man you want to be, not the things you have to get done.  Don’t neglect your responsibilities, but don’t forget to be intentional about devoting time for God, Family, reflection, and improving the areas of your life that need attention.   Pulled this little nugget from chapter 2 of my study with Drumstick at the Goose Creek 3rd F Friday group.

FNG:  Welcome Caviar!  Caviar takes care of baby fish at a hatchery!  We named him caviar because that is a job that affords him a very luxurious lifestyle which means he probably really enjoys eating caviar on toast points while acquiring his vast land holdings.  Made sense to me.  Good name.  Can’t remember who called it out, but it was somebody to my right.

 

21-15-9. Time to work on some Metabolic Conditioning.

  • When: 20170822
  • QIC: Boucher
  • The PAX: Futurama (w/ Vest), McFly, Wee Woo, Sagat (w/ Ruck), Use to, Stringbean, Redo, Wiper, Dutchess, Cowbell, & Boucher (w/ Vest).


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Intro:  Hot & Humid.  Perfect for a Tuesday morning beatdown.

 

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

 

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats, Mountain Climbers

 

Thang:  

 

Mosey over and grab a block and line up on the tennis court.

 

The Scheme of Maneuver was to utilize the metabolic conditioning structure of 21-15-9.  We coupled exercises together and performed this rep scheme as fast as possible.  The PAX would perform one exercise for 21 reps, sprint to the other side of the court, and perform the second exercise for 21 reps.  Sprint back and perform the first exercise for 15 reps, etc.

 

The couplets were the following:

  1. Merkins & WWII Situps
  2. Block Press & LBCs (4-count)
  3. Block Curls & Flutter Kicks (4-count)
  4. Diamond Merkins & Squats
  5. Kettle Bell Swings (w/ Bock) & Burpees

 

*The PAX were moving extremely fast and efficient this AM so instead of sprinting during the 3rd set we bear crawled half-way and crab-walked the other half.  This had the desired effect.

 

Mary:  No time for additional Mary.

 

Pledge, Announcements, Prayer Requests, and BOM.

 

Devo: 2 Corinthians 10:13 – There are two types of leadership:  Positional Leadership & Influence.  Oftentimes we are not in positions of leadership, however, we are always in positions of influence.  In 2 Corinthians 10:13, Paul tells the church in Corinth that he will not boast beyond his limits, but will boast only with the regard to the area of influence God has assigned to us.  We need to remember that God has assigned each of us an area of influence in our families, jobs, churches, and communities.  In order to reach our full potential to maximize our influence we must lead ourselves first.  If we do not have the discipline to lead ourselves first, how can we expect others to follow us?

Mule Train

  • When: 20170815
  • QIC: Stalker
  • The PAX: Boucher, Stringbean, McFly, Sunshine (FNG), Saget, Use To, Ophelia, Drumstick, Woohoo, Dutchess, Wiper, Redo, Futurama, Cowbell


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Intro:  The Ditch keeps growing. This morning was no exception with 15 weirdos rolling out into the heat and humidity, with 1 FNG. YHC wanted to leave the AO, while having the PAX in constant motion.

Disclaimer:  Given to 1 FNG. To everyone – scale, modify or replace.

Warmup:  Arm circles (no cadence, continue until all of the late PAX get in the circle), World’s Greatest Stretch

Thang:  Partner-up, grab a block each, then line-up on the basketball court. Partner 1 will do situps with feet in block. Partner 2 will do merkins on the block. 2 minutes, max effort. Switch and repeat.

Staying paired, the PAX moved out in two columns with the blocks in a Mule Train. As they walked in formation, each PAX performed either curls, OHP, tri extensions, or Cussack. Blocks would not be carried on the shoulders. The team at the end of the formation performed 5 blockees, then ran to catch up with the formation. Reaching the formation, the team would move to the front, while the next team stopped to do their 5 blockees. Rinse and repeat until the formation reached the playground (about 1/3 mile). Thanks to Belding for the idea.

At the playground, each team bear crawled in succession from the entrance to the first picnic table (bench dips until the next team arrived), then to the swings (swing crunches until the next team arrived), then to the monkey bars (pullups until the next team arrived), then to the picnic table (step-ups until the next team arrived, then the other side of the picnic table (inclined merkins), then bear crawl to the entrance. Rinse and repeat for two rounds.

Mule Train back to the AO.

Mary:  Dammits x15, stow blocks.

Numberama, Namerama, Pledge, Announcements, Prayer Requests

BOM:

Devo:  A timely message from James 2:1. “My dear brothers and sisters, how can you claim to have faith in our glorious Lord Jesus Christ if you favor some people over others?”

Black, white, brown, yellow, Catholic, Protestant, Methodist, etc, etc, we are all children of God.

Moleskin:  Welcome FNG Sunshine, Marcus Britt. Marcus is a big dude, who played offensive line at SC State, and has an even bigger personality. Come back again, brother.

If there more runners than geese is it really The Creek?

  • When: 20170814
  • QIC: Floppy
  • The PAX: Snowden, Honey Boo Boo, Recount, Dunkin, McFly, Dutchess, Cowbell, Stringbean, Wee Woo (FNG)


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Conditions: 81 Degrees

Humidity: Satan’s dark heart

Warm-up: Do that on your own time

The Thang: Go around the pond, then around the municipal building and take the trail to that neighborhood ( you know that one), and work your way to the shortcut to the Ditch. That was about 1.98 miles. Turn around and retrace your steps trying to beat your time on the way back.

Moleskin: Sweet mama jamma it was humid today. That lead to some slower times, but more opportunity to converse with the pax. Typically, I try to be creative when I visit the Creek, but sometimes it’s nice to just do an out and back, and try to beat yourself. The most shocking part for me was I only saw a flock of about 10 ducks. No geese. Minimal poop. It felt like a dream. A hot, humid, wet blanket filled dream. Welcome FNG Corey Dickerson aka Wee Woo.

Devo: Some historically ridiculous stuff went down in Charlottesville, VA this weekend. Racism is dumb. Don’t be racist. Don’t be dumb.

Had some ‘fun’ activities planned, but first we had to pay the man.

  • When: 20170810
  • QIC: Boucher
  • The PAX: Futurama, Urkel, TKO, BCG, Wiper, Opehlia, Dutchess, Hacker, Cowbell, Drumstick, Saget, and Boucher


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Intro:  A little soggy out.  Not a problem.  Still had to pay the man!

Disclaimer:  No FNG’s, but a disclaimer was given anyway. The disclaimer is a good reminder that ultimately, we are all responsible for our own safety.

Warmup:  Arm Circles, Merkins, Imperial Walkers, Squats

Thang:  

We needed to get some work done before we could have some fun. Grab a block and circle up on the court.

-25 merkins on the block -> take a lap around the tennis court (with your block)

-25 squats -> take a lap

-25 flutter kicks holding block -> take a lap

-25 carolina dry docks -> take a lap

-25 WWI situps with block -> take a lap

-25 burpee block jump-overs -> take a lap

Muster back at court and form 3 teams of 4 PAX for Relay Races

-1st Race = Bear Crawl

-2nd Race = Log Carry

-3rd Race = Double Block Carry

*Winner of each race does 5 burpees

*2nd Place does 7 burpees

*Last Place does 9 burpees

Mary:  25 American Hammers

Pledge, Announcements, Prayer Requests, BOM:

Devo: Proverbs 18:15 – As men we need to be constantly learning.  Learning more about God, learning new skills, and generally increasing knowledge.  To stop learning is to become stagnate.  Stagnate pools of water become foul and cease to be useful.  We need to work to ensure we don’t become stagnate in life.