Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Very Fair Workout

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


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

FNGs: None

COP: 

SSHx10, TTTx10, IWx10, squatsx10

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

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

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

YHC placed four cones spaced a good distance apart

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

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

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

round 2-20 of each exercise:

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

round 3: 30 of each exercise

curls, merkins, squats, 4 ct flutter kicks

STARFISH:

YHC setup the cones for the starfish.

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

Recover, recover

Numberama, namerama, pledge, and announcements

Devo:

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

The DITCH 04/25/19: Bedpan’s Q on the Fly



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Intro: Tuesday Redo spoke about being prepared during his devo. Well YHC was not prepared with a Q because originally Saget had the Q. So…it was time to muster up all of YHC’s Q juices and come up with something on the fly. Had a quality amount of comments on Saget’s preblast, but mostly associated with “fartsacking” or should I say “fartSAGET” lol. YHC preceded to lead the workout and decided to do a Four Corner workout with no blocks. The PAX got to decide what excercises will be done at each corner. YHC made sure to make it difficult as possible.

Conditions: roughly 60 degrees, felt great, no precipitation

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: none

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

COP:
TTT x15 IC

LBAC x10 IC fwd/bck

SSH x15 IC

no blocks, head over to the Tennis Courts

The Thang: 
Four Corners/PAX chose exercises:

1st round (Bear Crawled to each corner): Flutterkicks x30 IC, Squats x30 OQ, Burpees x15 IC, WW1 Sit Ups x30 OQ

2nd round (Lunge Walked to each corner): Flutterkicks x25 IC, Squats x25 OQ, Burpees x10 IC, WW1 Sit Ups x25 OQ

3rd round (Sprinted to each corner): Flutterkicks x20 IC, Squats x20 OQ, Burpees x5 IC, WW1 Sit Ups x20 OQ

Bear Crawled halfway back to flag. Completed a 1 minute wall sit on the way back as well.

Recover Recover

6 Minutes of Mary: 
no time

Numberama: 
6

Namearama:
Bedpan, Beanie Baby, Prayer Request, JoJo, Nuggets, Futurama

Announcements:
July 4th Convergence at The Ditch. HTL coming up. Prayer Request is doing a GoRuck Light in Buffalo. Police 5K in June in Goose Creek. Triathlon in JI coming up, contact Futurama/Redo if interested. Pray for Futurama’s coworker and Prayer Request (refinancing home).

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
Led by Beanie Baby: What is a miracle? Beanie Baby explained it doesn’t have to by something physical. A miracle can be anything from getting healed from a disease to getting the job you’ve always wanted. Beanie Baby’s wife has been trying to get this job she has wanted for a while and it finally happened. YHC said we shouldn’t short come God, God is capable of doing all things and he just wants our faith first before these miracles happen. Futurama said that miracles are given by God to help us remember hope even in dark times.

Moleskin:
Good Q on the Fly. The PAX were definitely tired afterwards. Great push guys. Always a pleasure to lead.

MOAB

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


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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


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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: 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


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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 


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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: 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



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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

Race Day at The Ditch

  • When: 20190122
  • QIC: Olaf
  • The PAX: Training Wheels, Redo, Futurama, Beanie Baby, Pinwheel, Urkel, Bedpan, McFly, Saget, Sophia, Prayer Requet


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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: Cold, ‘nuf said

FNGs: No FNGs

COP:  SSH (IC) x20, TTT (IC) x10, High Knees (IC) x20, LBAC OYO

The Thang:

Pax grabbed a block and moseyed over to the basketball court.  YHC had gotten there early and set up the 8 cones and had Pax place 2 blocks at stations 2, 4 and 6.  Pax counted off to separate into 2 teams and YHC explained that each station was assigned an exercise:

  1. Butt Kicks (IC)
  2. Curls 4 the Girls
  3. LBCs (IC)
  4. Overhead Press
  5. Flutter Kicks (IC)
  6. Tricep Extensions
  7. Box Cutters
  8. Shoulder Taps

Pax lined up and would start with 10 butt kicks and in turn, each would race through the stations completing 10 reps of each exercise.  The caveat is that they they had to continue the exercise they were doing until the next station was unoccupied by there team.  Once a Pax got to station 8, he would do Shoulder Taps until the six was in and completed their 10 reps.  Then the Pax would return back through each station in the same order to ensure that everyone got about the same number of reps of Butt Kicks and Shoulder Taps.

Rinse and Repeat shuffling the order of Pax within the team to give them the experience…  3 rounds were completed.

Mary:  Not needed

Numberama: 12

Namerama: Sophia, Redo, Futurama, Beanie Baby, Prayer Request, Urkel, Bedpan, Pinwheel, Training Wheels, Saget, McFly, Olaf

Pledge and COT

Announcements: Fund raiser Friday at Frothy Beard for those impacted by the shutdown.  Church Services at McFly’s church (Tri-City Baptist).  Tonight is his Pack the Pew night so come to support McFly.  QSource coming up in February after the Ditch on Saturdays, and Freedom Church Men’s Hike on 4/11-4/14.  Interest meeting 2/10 @ 6pm.  Prayer request for family of McFly’s coworker who had passed away unexpectedly and for those impacted by the shutdown.

Devo: YHC discussed how he recognized this weekend that he was correcting his 2.0s using the same “technique” that the correction was for.  He was yelling to get them to stop yelling.  Do we spank our 2.0s for hitting someone?  We do this in our work where we spend all of our time complaining about someone slacking off.  We are sometimes hypocritical, and our words and actions contradict each other.  Training Wheels brought up example of helping someone out the day before.  We talk about helping out those impacted by the government shutdown, but do we take the time to do the small stuff, like helping out someone broken down at night in 30 degree temperatures…

Moleskin:   Competition was great and at some point after hearing a train, the Pax waiting at the final station started doing burpees.  This was not instructed by the Q and it was good to see Pax self-motivated… and it saved time from doing it at the end of the workout.

Dora at the Ditch

  • When: 20190103
  • QIC: Redo
  • The PAX: redo, futurama, cornfed, goober, pinwheel, weewoo, flash, prayer request, friar tuck ,danger zone, snowden, stringbean


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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: Niceish

FNGs: none

COP:  20 SSH IC, 13 TTT IC, LBACs forward/backward/fast/slow

The Thang:

PAX were instructed to partner up and grab a block and meet at the basketball court. YHC pre placed a few coupons to include a 40 lb and 60 lb sandbag. Other coupons included a tire, a slosh pole, and blocks for farmer carries.

While one Pax started the workout, the other partner would either farmer carry two blocks, carry slosh pole, or the sandbags. other option was to flip tire to other end of basketball court.

Exercises for dora include:

100 body builders, 200 merkins, 300 WW1 situps, 200 OHP, 100 4 ct flutter kicks

Mary:  

No time

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

Devo:

YHC talked about F3 Qsource and read the following leader’s message:

Faith does not mean trusting God to stop the storm, but trusting him to strengthen us as we walk through the storm.

All that I have seen teaches me to trust God for all I have not seen.

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.”

Every day is a new start. A new chapter to turn everything around. You have to let go of the hurt before you can start fresh.

YHC told the PAX to reach out for help, talk to someone if you need to, and keep moving forward

Baby Angels or Cats being run over by a Lawn Mower

  • When: 20181218
  • QIC: Olaf
  • The PAX: Prayer Request, Futurama, Training Wheels, Dabo,  Flash, Pinwheel, Urkel, Redo, Mack, Bedpan, Wee Woo, Starbucks (R) (Welcome)


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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: 38 but dry

FNGs: Starbucks

COP:  SSH (IC) x15, TTT (IC) x10, LBAC OYO

The Thang: 

Moseyed over to get blocks and over to the basketball court.  Had 6 pax place blocks on the corners and half way in between.  Gathered at center YHC explained the 12 Exercises of Christmas. Odd numbered days would be completed at the center and even days at the six block on the edge of the court.  Each pax was assigned a day to lead and group completed exercises together just like the 12 days of Christmas song is sung (i.e. 1, 2-1,3-2-1, etc).  The 12 days of exercises were as follows:

On the first day of Christmas my Q he gave to me…

  1. An 8-count Body Builder
  2. Hand Release Merkins
  3. Freddy Mercury’s (IC)
  4. 4-count Lunges
  5. Burpees
  6. Monkey Humpers (IC)
  7. Don Quixote’s (IC)
  8. Mountain Climbers (IC)
  9. Flutter Kicks in Cadence
  10. Bobby Hurley’s
  11. Imperial Walkers (IC)
  12. American Hammers (IC)

Mary: No time

Numberama: 13

Namerama: Prayer Request, Futurama, Training Wheels, Dabo,  Flash, Pinwheel, Urkel, Redo, Mack, Bedpan, Wee Woo, Starbucks (R), Olaf

Pledge and COT

Announcements: Anniversary Party in January at Dorchester Yacht Club.  Upcoming Races: Charlie Post (1/26), Adventure Race (3/2), USS project.  Prayer requests for Malachi, safety traveling over the holidays, Training Wheels work.

Devo: YHC discussed Cocoa Run on Sunday and how Snowden challenged him to run a sub-8 pace.  Just past the first mile, the race leader passed them going the opposite direction.  YHC made a comment, but Snowden instructed not to look at him and to focus on what they were doing.  So often we look at others and we want what they have, and lose focus on what we are called to do.  And having Snowden to push and encourage him was important.  Futurama brought up the Iron Cowboy, 50 races in 50 days and how he involved his Mom in the last 5 races when she ran 5k with him for 5 days.  It was about her goal, just as difficult for her as it was for him to do the 50 in 50.  Redo enforced that it is about doing it together and that is a big part of why HIM keep with F3.

Moleskin:   This was the 2nd time doing this workout and changing day 5 to Burpees was a good call.  A lot of mumble chatter in the beginning, but Pax finally go into the spirit as started really singing, and as one said, it sounded like cats being run over by a lawn mower.  But in the end, it felt like everyone enjoyed themselves.  Maybe a new holiday classic…