Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

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.

The Den-Iron PAX W0

  • When: 20190830
  • QIC: Saget
  • The PAX: Mr. Feeney, GI Jane, Olaf, Marcia Marcia Marcia, Thin Mint, Prayer Request, Dovetail, Weezer, Winslow, Used To, Outhouse, Oops, Friar Tuck, Tender, Brokeback


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16 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Den.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15

The Thang – Laredo

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

Results

Saget 19:25, Mr. Feeney 19:54, GI Jane 22:53*, Olaf 25:02, Marcia Marcia Marcia 24:50, Thin Mint 28:23, Prayer Request 28:56, Dovetail 28:57, Weezer 24:40, Winslow 31:33, Used To 31:33, Outhouse 26:09, Oops 35:50, Friar Tuck 31:27, Tender**, Brokeback**

*Something about Mexican food

**Alternate workout and time recording (Thank you men for your assistance and way to be accountable to one another!)

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

Devo: Failure is an option, its only way we grow and learn. Forgo the old adage of “If money and resources were not a concern what would you do for a living?” YHC knows he would become stagnate, instead ask yourself “If I could learn from any failure and not be defeated what would I choose to do?” Mr Feeney added that we need to have a growth mindset for learning and not categorize ourselves based on what we have been told our entire lives. Friar Tuck: How do you get back up? Outhouse: Thomas Edison learned a thousands ways how not to make the lightbulb.

Moleskin: It has been a pleasure to establish and help grow The Den from its inception. Today the shovel was handed off to Mr Feeney as the new AOQ. I know without a doubt his leadership will continue the growth and invigoration of male leadership throughout our community.

Remembering the Good Old Days

  • When: 20190805
  • QIC: Mr. Feeney
  • The PAX: The Den


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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: Hot and Humid

FNGs: Disclaimer given, no FNGs.

COP:  SSH, Merkins, Imperial Walkers

The Thang:

Reminiscing of the first unofficial workout ever held at The Den, I decided to redo the misery with an almost an entirely new Pax.  Here is the workout that followed (courtesy of Saget, the inaugural Q):

Dora-style workout with a partner:

100 Burbees

200 Merkins

300 LBCs

Mary:

Just time for 50 reps of LBCs before ending

Numberama: 21

Namerama: Prayer Request, Broke Back, Friar Tuck,  Gibbler, Saget, Maybelline, Mr. Feeny, Uga, Tecmo, Thumper, Fortnite, Weezer, All in, Used to, Wolverine, Tinder, Brokeback, McFly, Outhouse, Cheddar, and GI Jane.

Pledge and COT

Announcements: Freedom Church Mens Hike interest meeting.  Run on Thursday at Essentials coffee.

Devo: The promise is His presence.  Circumstances can be good or bad, but regardless, the power is in His presence.  Seek after Him and your thirst will always be quenched.

Moleskin:  So, over the past year, we talk about that first miserable workout often.  I figured it was time for the new guys to experience the workout that was a rude awakening to many FNGs (like myself!).  It was just as miserable this time around!  The Pax thoroughly enjoyed the workout.  Double-farmer carry is really the kicker!!  Great job by the Pax!!

Creek Run

  • When: 20190724
  • QIC: Redo
  • The PAX: urkel, awful waffle, glowstick, muscadine, weewoo, friar tuck, redo, goober, hacker


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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: noice

FNGs: None- disclaimer given

The Thang:

We ran the figure 8 at different speeds.

numberama, namarama, announcements, pledge, prayer requests, prayer

DEVO:

Hebrews 11:1 Now faith is the assurance of things hoped for, the conviction of things not seen.

YHC talked about how the sermon at Freedom hit home after issues in personal life.

Choose Wisely

  • When: 20190723
  • QIC: Olaf
  • The PAX: Saget, Friar Tuck, Urkel, Mr Feeny, Brokeback, Tinder, Bedpan


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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: Upper 70’s pleasant with distant lightning

FNGs: None

COP:  SSH (IC) x20, Don Quixotes (IC) x15, TTT (IC) x10

The Thang:

YHC had his bucket and did an adaptation of his Dantes’ Inferno.  Each pax pulled a weinke and chose one of the 4 exercises.  The number of reps was based on the exercise picked: Upper Body = x2, Legs = x4, Core = x6, Cardio = x8.  They would then lead the number of reps and then the pax to his left would lead the same number of reps.  Rinse and repeat until all pax lead the exercise.  In the end, pax would do 16 – 64 reps of an exercise.  The pax to the left would then pull another weinke and process repeated until time was called.

Mary: None needed.

Numberama: 8

Namerama: Saget, Friar Tuck, Urkel, Mr Feeny, Brokeback, Tinder, Bedpan, Olaf

Pledge and COT

Announcements: Men’s Hike – Interest meeting 8/4 @ 6pm at the Den.

Devo: YHC used the workout as an illustration.  Pax could choose the exercise, but the number of reps was based on their decision, and they were limited in their choice.  They chose the level of fun (aka suck) based on the exercise, but there was still things out of their control.  They had to decide what was worse, the actual exercise or number of reps.  In life we are all dealt circumstances that we don’t always like and can’t control.  1 Thessalonians says that we should praise God IN all situations, but it doesn’t say we praise Him FOR all situations.  You don’t have to like where you are, but we should always be praising God in spite of it.  It’s your choice to complain or praise.

Moleskin:   Adaptation from Olaf’s Inferno was a hit.  Reps counts worked out great based on the number of pax.  If there are more (or less) then the reps may need to be modified OR multiple “rounds” completed.  Another example of YHCs can coming through with an excellent workout.  Maybe a new F3 product???

Leg Day at the Ditch

  • When: 20190709
  • QIC: Redo
  • The PAX: Redo, bedpan, saget, training wheels, olaf, friar tuck, tinder


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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

FNGs: None

COP: SSH x20 IC, TTT x15 IC, Don Quixote x15 IC

A little sally to get the blood pumping to the legs.

PAX were instructed to grab a block and meet at the basketball court

The Thang:

Dora style workout that consisted of leg only exercises. While one PAX completed exercises, one PAX completed Lt. Dans to the end of the basketball court and moseyed back. Rinse n repeat.

Wall sits one turn each partner, just to get the blood flowing in the legs

400 squats with blocks

300 bobby hurleys

200 4 ct calf raises with block

100 4 ct flutter kicks

no team completed the calf raises. this was unfortunate, but this is likely to return to saturday sometime, somewhere

Recover, recover

Namarama, numberama, announcements, prayer requests, prayer

DEVO;

This is not about you!!! YHC heard the PAX request for wishing it was leg day and YHC delivered. This life is not about you, so stop making it about you. These workouts are for the PAX, make them suck and they will keep coming back. Do something for others whenever you can. YHC talked about personal issue with military and mental illness and discussed full circle and how God places us right where he needs us to be to learn the lessons we need.

Philippians 2:3-5 Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this in mind among yourselves, which is yous in Christ Jesus.

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,


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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

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 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!

June’s Edition of The Swampfox: BEAST WEEK

  • When: 20190627
  • QIC: Bedpan
  • The PAX: Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy


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Intro: This week is Beast Week in F3 Summerville/Goose Creek.  Today was the running of the monthly fitness test at The Ditch known as The Swampfox.  There was a double down opportunity so we had to start quick and finish a little early for those that wanted to Double Down to the Jones.

Conditions: low to mid 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:
grab a block, head over to the walking/running path

TTT x15 IC

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.

  1. Doctor Octopus: 7 rounds
  2. Sophia: 5 rounds
  3. Bedpan, Gypsy, TKO: 4 rounds
  4. Masterload: 3.1 rounds
  5. JoJo, Friar Tuck, Beanie Baby: 3 rounds
  6. Gallagher: 2.5 rounds
  7. Hacker: 2 rounds

stow blocks

6 Minutes of Mary: 
no time

Numberama: 
11

Namearama:
Beanie Baby, Doctor Octopus, Friar Tuck, Sophia, Gallagher, Masterload, JoJo, Hacker, Bedpan, TKO, Gypsy

Announcements:
July 4th Convergence 0600 at the Ditch.  Tonight was some 2nd F at Hero’s on Red Bank Road.  Doctor Octopus is having a July 4th afternoon party.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo: none

Moleskin:
Did the Swampfox from 5:03 to 5:37am to give some time for those that wanted to double down (including myself).  It was just as generously terrible as last time.  Great push guys!

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!!

21 for lucky 13’s

  • When: 20190315
  • QIC: One Bar
  • The PAX: Coach K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar


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Intro: 21 pax for a lucky 13’s.

Conditions: Near perfect conditions: 67?

Shortcake Special (Before the BC): There were a couple of runners I believe Redo and Olaf. 2 ruckers Stringbean and Sofia

Ruckers: Olaf, Stringbean

FNGs: Red Sauce and Weezer

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, SSH, Arm Circles

The Thang:
Lucky 13’s with prisoner squats and CPR’s finished off with some Johnny Drama’s.

6 Minutes of Mary:
LBFC’s, LBC’s, and Superman’s

Numberama:
21

Namearama:
Coack K, Friar Tuck, Red Sauce, Maybelline, Stringbean, Dabo, Sofia, Redo, Tinder, Wolverine, Hootie (R), Olaf, Uga, Tecmo, Broke Back, Weezer, Mr. Feeney, Saget, Used to, Outhouse, One Bar

Announcements:

Pledge of Allegiance:

BOM: (Prayer)
Led by ….Saget

Devo:
Led by ….One Bar

Moleskin:
I decided to shake things up a bit from my first couple of Q’s. No strongman workouts today. However, I do believe the pain was brought as evidenced by the evil stares and mumble chatter at the end.