Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Ditch: HARD workout 09/21/19

  • When: 20190921
  • QIC: Bedpan
  • The PAX: Tinder, Olaf, Futurama, McFly, Harbaugh, Sofia, Shrute, Beanie Baby


by Leave a Comment

Intro: YHC picked up this Q early this month.  YHC wanted to bring something devo related since he has had a long week.  The point of the workout was to show life does not get any easier…this workout will not as well.  But we are all in this fight together.

Conditions: mid 60s, no precipitation, could feel a Fall breeze

Shortcake Special (Before the BC): Futurama

Ruckers: none

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
LBAC x10 IC fwd/bck

OHC x10 IC

Catalina Winemixer x10 IC

Don Quixote x10 IC

grab a block, workout on basketball courts

The Thang: 
a HARD workout:

Round 1: Hand release merkans x15 OQ, American hammer x15 IC w/block, Rows w/block x15 OQ, Damnits w/block x15 IC

  • grab a partner complete 10 Partner Get Ups x10 OYO each

Round 2: Hand release merkans x16 OQ, American hammer x16 IC w/block, Rows w/block x16 OQ, Damnits w/block x16 IC

  • with partner complete 10 Partner Iron Crosses x10 OYO each

Round 3: Hand release merkans x17 OQ, American hammer x17 IC w/block, Rows w/block x17 OQ, Damnits w/block x17 IC

  • with partner complete 20 Partner Merkans x20 OYO together each (high five each other with one arm when you come up after merkan)
  • 1 minute Wall Sit OQ

Round 4: Hand release merkans x18 OQ, American hammer x18 IC w/block, Rows w/block x18 OQ, Damnits w/block x18 IC

  • with partner complete 10 Partner Get Ups x10 OYO each
  • complete 1 round of Usain Bolts.  1 person chooses an exercise then runs around the tennis courts.  Rinse Repeat till everyone goes.

Round 5: Hand release merkans x20 OQ, American hammer x20 IC w/block, Rows w/block x20 OQ, Damnits w/block x20 IC

stow blocks

6 Minutes of Mary: 
Iron Crosses, Flutterkicks, Low Plank, LBCs, X’s & O’s, South American Hammer, Boat Canoe, Tables

recover recover

Numberama: 
9

Namearama:
Bedpan, Tinder, Olaf, Futurama, McFly, Sofia, Harbaugh, Beanie Baby, Shrute

Announcements:
A 1 mile Domestic Violence Awareness Hike is happening in October (contact Redo if interested).  Men’s Hike is approaching soon.  IronMan Challenge is soon.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Bedpan

YHC has had a long week.  He has been feeling on 1% everyday.  The gas tank is low.  Life has definitely not gotten easier for him due to studying, classes, grades, CSU basketball and Publix.  He has been taking 1 day at time and remembering how important endurance is in life.  When some days are much harder than others it is okay to vent to those that love you and want the best for you.  We are not alone and we need to reach out to others when we have a shitty day.  We are in this together.  That was the point of this HARD workout.  It isn’t going to get any easier, the reps continued to increase, but we were all in the fight together and completed the partner get ups…together.  Keep pushing!

Moleskin:
Great workout and a beatdown as promised.  Thank you for the opportunity to lead.

Laredo Rayme

  • When: 20190827
  • QIC: Redo
  • The PAX: Redo, Marsha Marsha Marsha, good times, juicy fruit, bedpan,Futurama, tinder, Olaf, prayer request, beanie baby, broke back, Mr feeney


by Leave a Comment

12 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Ditch. YHC got there a little early and measured out a flat 400 meters.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15
LBACs OYO

The Thang – Laredo

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

Results

-futurama 18:something

-mr. Feeney 28:00

-tinder 29:26

-redo 29:58

-marsha Marsha marsha 29:58

-olaf 32:00

-bedpan 32:27

-good times 33:14

-fng 33:05

-prayer request 5 rounds 34:00

-beanie baby 4 rounds 29:00

-broke back 3 rounds 30:00

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

Devo:
Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.

When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you

The Ditch meets Thunderstruck and a Life Time Ban

  • When: 20190801
  • QIC: Sakrete
  • The PAX: Stringbean, One Bar, Tinder, Beanie Baby, Futurama


by Leave a Comment

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

Conditions: 74 degrees.  Humid but its Charleston so that makes sense

FNGs: Not today disclaimer given anyway

COP:  *LEAVE ARMS UP UNTIL TOLD TO DROP*  15 LBAC FORWARD IC; 15 LBAC REVERSE IC; 15 OVERHEAD CLAPS IC; 15 MORRACAN NIGHT CLUBS IC. (Drop arms).  10 TTT IC, 10 Hillbillies IC

Mosey to basketball court.  Thunderstruck Plank Merkins.  Play Thunderstruck and hold plank.  Every time they say thunder execute a merkin.  If plank is broken run length of basketball court.  Get back in the fight.    At completion of song get blocks.

The Thang:

Remainder of the workout was broke into 3 stations.  Station 1 (the wall on the basketball court).  Station 2 (half court where the first set of basketball goals are facing each other)  Station 3 (far end of basketball court).  For rest of this BB they will simply be noted as ST1, ST2, ST3.

ST1- 10 Curls for Girls On Q.  Jailbreak to ST2

ST2- 10 Merkins On Q.  Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q.  Mosey around tennis courts back to ST1

ST1- 10 Curls for Girls on Q. 10 Merkins on Q, 10  Squats on Q, 10 WW1 Situps on Q.  Jail break to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WWI Situps on Q, 10 Hand Release merkins on Q.  Jail break to ST3

ST3- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkings on Q, 10 monkey humpers on Q.  Mosery around tennis courts back to ST1.

ST1- 10 Curls for Girls on Q. 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkins on Q, 10 Monkey Humpers on Q, 10 Tri Cep extension on Q.  Jaibreak to ST2

ST2- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR merkins on Q, 10 Monkey Humpers on Q, 10 LBC on Q.  Jailbreak to ST3

ST3- 10 Merkins on Q, 10 Squats on Q, 10 WW1 Situps on Q, 10 HR Merkins on Q, 10 Monkey Humpers on Q, 10 LBC on Q, 10 Bobby Hurleys OYO.  Mosey around tennis courts back to ST1.

ST1- 10 Curls for the Girls on Q, 10 Curls for the Girls on Q, 10 Tricep Extensions on Q, 10 Curls for the Girls on Q, 10 Tricep Extension on Q, 10 Over Head Press on Q.

Stow blocks.

Mary: Thunderstruck plank merkins.  (only made it about half way through song before endex)

Numberama: 6

Namerama: String Bean, One Bar, Tinder, Futurama, Beanie Baby, Sakrete

Pledge and COT Stringbean had to hold the flag but we pledged.  

Announcements: Share the Load Ruck event organzied by Redo on 8/10.  Stay alert for announcements to come

Devo: Had coffee with One Bar and Stringbean at Starbucks.

Moleskin:   YHC doesn’t get to The Ditch very often and Qing there even less.  Upon signing up to Q today I got a very enthusiastic message from One Bar inquiring about Thunderstruck.  Apparently those Ditchites haven’t had the privilege of enjoying this.  Don’t worry fellas One Bar got his request.  Stringbean made an appearance at his old stomping grounds.  There was some mumble chatter before the first  set of Hand Release Merkins when YHC said  “roll over” after the WW1 situps.  YHC received a ass slap from Stringbean while he said ” that’s what I said last night”.  I was offended and violated.  Who do I report this to?  During the COT I expressed my gratitude to The Ditchians for allowing me to Q when Beanie Baby said “Thanks for coming.  You boys from Summerville need to come more often”.  Then the quote of the day.  Tinder says (may not be exact) “other q’s can come from Summerville but you are banned from here after that shit”.  Been a good run boys.  Final tally so you don’t have to go back and figure it yourself.  60 curls, 80 merkins, 70 squats, 60 WW1, 50 Hand Release, 40 Monkey Humpers, 30 Tri Cep Extension, 20 LBC, 10 Bobby Hurley, 10 Over head press.  6 jailbreaks and 3 moseys around tennis courts.

 

THIS ONE WILL BE RECYCLED AND REUSED IN THE COMING Q’S ACROSS THE LOWCOUNTRY!!

Very Fair Workout

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


by Leave a Comment

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 04/25/19: Bedpan’s Q on the Fly



by Leave a Comment

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.

MOAB

  • When: 20190314
  • QIC: Saget
  • The PAX: Prayer Request, Redo, Futurama, Nuggets, Training Wheels, Tinder, Mack, Saget, Wolverine


by Leave a Comment

Intro: In a challenge to step up our game, YHC introduced a modified version of BOMBS and would like to encourage others to bring their own modifications to liven up old workouts!

Conditions: Comfortable

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 x 20, TTT x 15, IW x 15, Arm Circles OYO

The Thang: Dora: Blockees x 30 (Mod: Burpees), Handstand Pushups off the wall x 60 (Mod: Carolina Dry Docks), Alt Merkins from the block x 90 (Mod: Merkins), Damn Its x 120 (Mod: V ups), MAX Lunges with the block x 150 (Mod: Step back Lunges). While one performs the WOD the other Bear crawls the length of the court and jogs back to switch until completion.

6 Minutes of Mary: None

Numberama: 
9

Namearama:
Prayer Request, Redo, Futurama, Nuggets, Training Wheels, Tinder, Mack, Saget, Wolverine

Announcements:
P200 Volunteers Needed!

Pledge of Allegiance:

BOM: (Prayer)

Devo:
Devo was lost in the Cloud somewhere and not found on the phone. The short of it is to be diligent in prayer for what is important in your life and be intentional.

Moleskin: Great push today and trying to modify up. Welcome to our transfer from F3 Charleston “Nuggets”

King of the Corner at the Den

  • When: 20190301
  • QIC: redo
  • The PAX: friar tuck, redo, mr feeney, uga, used to, flash, futurama, saget, brokeback, coach k, tinder, mall cop, stringbean, bartman, wolverine, greenbags, dabo maybelline


by Leave a Comment

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

Conditions: nice

FNGs: one, disclaimer: given

COP:  20xSSH IC, 20 merkins on Q, 10 TTT IC

The Thang:

PAX grab a block and mosey to back of building to start the monthly fitness test which is the following exercises:

20 squat presses with block

20 curls for the girls

20 block swings

20 situps

run 50 meters and perform 10 burpees, run back to block.

rinse and repeat for 30 minutes

First round done together and the rest is OYO

Number of rounds for the PAX

8 3/4-UGA

7 used to

7 flash

4 futurama

9 1/2 saget

9 mr feeny

? brokeback

7 1/2 coach k

8 1/2 tinder

8 1/2 friar tuck

8 1/2 mall cop

8 stringbean

8 1/2 FNG

8 1/2 maybelline

All of ’em Wolverine

9 3/4 Greenbags

8 1/2 dabo

9 redo

Greenbags killed it and had more (I think 10 rounds) than anyone else when time was called.

Mary: no time

Announcements, pledge, namarama, numberama, prayer requests, prayer.

Devo: Stay in contact with those who fall off the F3 wagon. As men, we struggle with asking for help, but we need a lot of it at times. Don’t leave a man where you found him. YHC struggles with this and we need to d oa better job at reaching out! AYE!

Moleskin: Welcome FNG Bartman; named because he mentioned he was a Cubs fan.

All the single ladies

  • When: 20190214
  • QIC: Saget
  • The PAX: Saget, McFly, Bedpan, Futurama, Prayer Request, Sophia


by Leave a Comment

Intro: Valentine’s Day Special. The PAX meet every lady I could dig up!

Conditions: Unexpectedly Chilly. 38 degrees, a 25 degree drop over 24 hours.

Shortcake Special (Before the BC): Sophia, who we thought was not sticking around until he came back half way through the warm up.

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 x 20 IC, Sallie with Merkins, Roxanne: Burpees on Roxanne and Bobby Hurleys on Red light while holding Al Gore in between

The Thang: 
The PAX moseyed down to the park for:

Cindy – 20 amrap 5/10/15 pullups,merkins,squats

Marguerita – 1 burpee, 1 merkin, 1 ssh, 1 sit up, 1 handstand for 5 minutes (completed approximately 5 rounds)

6 Minutes of Mary: 

Dolly – 6 in out and in x 20 IC

Rosalitas – 90 deg out and in x 20 IC

Annie – Plank sing arm while circ motion with other x 20 IC

Pickle Pounder – pulsing plank x 20 IC

Numberama: 
6

Namearama:
Saget, McFly, Bedpan, Futurama, Prayer Request, Sophia

Announcements:
Mens Hike, P200 Volunteers needed

Pledge of Allegiance:

BOM: (Prayer)
Led by Saget

Devo:
Led by Saget, brothers in Christ should put aside differences and focus on the most important commandment. “Love your Lord God with all of your heart, mind and soul. The second is to love your neighbor as yourself.” McFly added that these two commandments complete all 10 commandments from Moses and beyond. Bedpan emphasized the need to be less selfish and more selfless. Great discussion!

Moleskin:
Best part was during Mary when Sophia laughed out loud “Oh, all the workouts are named after girls. Now I get it!”

Ditch mix it up, all I have to do it make your time worth it. Could of been 11 if you showed up. !

  • When: 20190205
  • QIC: Mack
  • The PAX: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack 


by Leave a Comment

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

Conditions: 43

FNGs: none

COP: SSHX20, LCAC OYO, TTT X15,

The Thang:

Go to basketball court, no blocks not burpees today people.

PAX got a partner and YHC showed them the path. We used the entire Ditch area, there is a path that runs by picnic tables around some swing set and volley ball court didnt know was there.

at each bench on of the partner would stop , 1st bench was incline merkins X20 each time, second bench dips X 20 , third bench was decline Merkins X20, 4th bench was box jumps up on bench x 20. then run to picnic area and up and down the tables.

while one person is doing that the other is doing moutian climbers x 20 , then holding plank or wall squats till partner returns.

Every one got about three round in

Mary: burt reyenolds x 15 each side , american hammers x 15 , LBCs X 20, flutter kicks x 15

Numberama: 10

Namerama: wee woo , tko, pin wheel, futurama , mcfly  prayer request , beanie baby corn fed , gru,  mack

Pledge and COT

Announcements:P200,  Grus last work out before leaving

Devo: YHC just talked bout how when things get tuff look to god, when things are easy look to god. It is easy when we struggle to look to god for help, but when things are going good do you still look to god to better your self , to look over you , to help you grow. Dont just wait till it is bad always look for guidance from the big Q in the sky

Moleskin:   All i needed to do was make your 45 MINS count. I have racked my brains over and over looking and coming up with new and inventive things. Why not just use the tools I have. the I have not been to the ditch where the entire area has been used, i think this was well worth our time and a full body work out. I will improve upon it but good thought.

Also this was Gru’s last work out sad to see him go, took alot of EHing to get him there but he came.

Feb King of the Corner



by Leave a Comment

Intro: First Friday again, time to put your skills to the test. How many rounds can you finish in a 30 min ARAP.

Conditions: Pleasant

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:
20 SSH, 10 TTT, 15 IW, Arm Circles OYO

The Thang: 
King of the Corner. Squat thrust x 20, Curls x 20, Block Swings x 20, Big Boy Situps x 20, Sprint across the parking lot, Burpees x 10, and sprint back to repeat ARAP for 30 mins. Your Winner with 9.5 rounds, Futurama!!

6 Minutes of Mary: 
None

Numberama: 
8

Namearama:
futurama, urkel, useto, flash, mr feeny, sting bean, redo, saget

Announcements:

Pledge of Allegiance:

BOM: (Prayer)

Devo:
God speaks through us all, especially our children. Don’t discount your kids because you just might hear the Word God spoken through them directly to your heart.

Moleskin:
Love seeing the bat trade hands yet again this month. Great push by all and the gains many have made from one month to the next

T