Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Space Cowboy Went Looking For Pearls…… And Found a Rock Instead!

  • When: 20200818
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Milton, Splinter, Pretzel, Muscadine, Middle School, Flo, Major Dad, Smokey, Grits, Space Cowboy, Hot Spot


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Conditions: 70 degrees and humid

Count: 12 Pax

The Thang:

Warm at COP – 20 SSH IC, 10 Burpees on Q

String of Pearls:

.2 mile run and Pearl 1 – 10 squats on q, 10 merkins on q, 10 LBC on q, 20 Flutter Kicks IC, 10 Lunges each leg on Q

Rinse and repeat – 4 x total

.2 mile run and Pearl 2 – 10 Monkey Humpers IC – courtesy of Pretzel, 10 Diamond Merkins courtesy of Flo, 10 American Hammer IC courtesy of Fanny Pack, 100’s courtesy of Muscadine, 10 Jane Fonda IC courtesy of Milton

Rinse and repeat – 3 total

Return to COP

COT: Count, Namorama, Pledge of Allegiance, Announcements, BOM, Rock ceremony: Middle School presented to Space Cowboy

Devo: Hot Spot

 

Prefontaine

  • When: 20200804
  • QIC: Hot Spot
  • The PAX: Milton, Splinter, Space Cowboy, Probie, Old Flame, Cannoli, MIcrowave, Pretzel, Hospice, Smokey, Peg, Grits, Middle School, Major Dad, Stalker, Hot Spot


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Conditions: 80 degrees and mild

Count: 16 Pax

The Thang:

Warm up at COP: 20 SSH IC

Big loop around tennis courts and horseshoe pits endexing at storage area.

All pax retrieve a cmu and muster at picnic area.

Prefontaine: similar to Usain Bolt but with a longer run – .26 mile loop.

2 man teams – run the loop while remaining pax perform selected exercises – 1 upper body , 1 lower body, and 1 ab routine

1st team – Space Cowboy and Splinter: merkins on Q, block squats on Q, flutter kicks IC

2nd team – Pretzel and Old Flame: block curls on Q, lunges on Q, Hello Dolly IC

3rd team – Milton, Peg, Smokey: block tricep extensions on Q, toe taps IC, Wheezy Jefferson on Q

4th team -Grits and Middle School: derkins on Q, Bulgarian split squats on Q, lbcs on Q

5th team: Microwave and Hot Spot: blockees IC, squat pulses on Q, Freddie Mercury IC

6th team: Stalker and Hospice: block overhead press ear to ear IC, gorilla squats on Q, American Hammer IC

Team 1 completed 3 loop runs, Teams 2-6 completed 2 loop runs.

Return cmus to storage, remusted, and group run a final loop of course and return to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Being inundated – and how to release to GOD.

Real Men Embrace the Pearls!

  • When: 20200721
  • QIC: Hot Spot
  • The PAX: Microwave, AC/DC, Fanny Pack, Milton, Old Flame, Space Cowboy, Splinter, Flo, Smokey, Grits, Peg, Major Dad, Stalker, Hospice, Goose, Hot Spot


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Conditions: 76 and humid

Count 16 pax (8 Respect members)

The Thang: String of Pearls beginning at COP

10 SSH IC

10 Squats on Q

5 Burpees IC

10 Merkins on Q

10 LBC on Q

Run to 4th and Palmetto – rinse and repeat pearl

Run to 3rd and Walnut – rinse and repeat

Run to 1st North and Bryan – rinse and repeat pearl

Run to Luke and Hickory – rinse and repeat pearl

Run to Luke and Pine – rinse and repeat pearl

Run to Central and 1st North – rinse and repeat pearl

Run to Central and 3rd North – rinse and repeat pearl

Run to 4th and Laurel – rinse and repeat pearl

Run to 4th and Palmetto – rinse and repeat pearl

Run home to COT

Totals: 10 .2 mile segment runs =  2 miles; 10 pearls for a total of 100 ea SSH, squats, merkins, and lbcs, and 50 burpees.

COT: Count off, namorama, announcements and pray requests, Pledge of Allegiance, and BOM

Devo: Hot Spot – Galations: Written Law (Commandments) vs. Living in the Holy Spirit (fruits of the spirit)

You can go home again

  • When: 20190718
  • QIC: Peg
  • The PAX: Grasshopper, Fanny Pack, Grits (R), City Slicker, Space Cowboy, Schrute, Milton, Hospice (R), Good Times


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Conditions – upper 70s and moist

Location – back to the front of the old Armory building/new community center

FNGs – none

Disclaimer – given

TTTx15, DQx15, LBACx10, IWx10

Form one column for mosey to the top of Goose hill

11 Squats at top of Goose hill then run to top of Jingles hill for 11 Burpees. Run back and stop at halfway point for 11 plankjacks. 

Form back up into one column for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for LBCs x 25. 

Return to AO and get one brick and two blocks. Viking pushups x 10, OHP X 20, Curls X 20, Squats X 20, Chest Press X 20, LBCs with Block X 20.

Run short lap. Repeat sequence – VP x9, Everything else X 10. 

Split into teams for a relay race around the Doty park block. 

Numberama, Namearama, Pledge, COT

Moleskin: Good to be back starting in the old location after all of the construction. AOQ Milton lead the charge for a 3rd time in a row on Tuesday and delivered a beatdown with a message that I heard loud and clear – someone step and Q! Happy for the chance to lead! I started with a return to the scene of the crime on Tuesday for a quick fakeout on reliving that one with a twist but after one round we returned to the AO for some block work. Speed was on display Thursday at the start and the finish – Hospice gave new meaning to coming in Hot…or is it now coming in Hospice? And we finished with a relay that had teams running in opposite directions around the block. Great work men!

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!

Uphill both ways

  • When: 20190422
  • QIC: Peg
  • The PAX: Hickory Stump, Dowry, Beewax, 50-50, Minivan, Caterpillar, Grits, Grasshopper, Rawhide


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Conditions – upper 40s and clear

FNGs – none

Disclaimer – given

SSH x 15, TTTx10, DQx10

Pick a battle buddy and form two columns for mosey to the top of Goose hill adjacent to railroad tracks

The Thang: 10 Burpees at top of Goose hill then run to top of Jingles hill for 10 Iron Crosses. Run back and the next set is 9 and 9. Always stop at halfway point for 10 plankjacks. Stay with battle buddy. Continue descending by one rep until time is called.

Form back up into two columns for some Mary on the run. Two stops on the way back – one for American Hammers x 25 IC and one for WW1 Situps x 25. Finish up with a jailbreak back to the flag.

Numberama, Namearama, Pledge, COT

Moleskin: YHC has been attending the Faultline BC at least once a week for about a month now and have enjoyed working out with this great group of Pax. Happy for the chance to lead! Great work today men!

Clemson Victory Workout 44-16

  • When: 20190108
  • QIC: Mom Swap
  • The PAX: Cheetah, Dri-Prime, Masterload, Motherboard (R), Dreamer (R), Creeper (2.0), Spaceballs (2.0), Cookie & Grits (R)


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Weather: 65 Degrees

FNG: None

COP:

TTT x15 IC

LBAC F/R x15 IC

Don Quixote x15 IC

Grab a block

THANG

-G-Wines x44 & & LBC’s w/block x16 OYO

-Flutter kicks x44 IC & WWI x16 OYO

-OHP press w/ tricep extensions x44 & Mercans w/ mt. climbers x16 OYO

– LuLu’s x44 & Calf raises x16 OYO

– Squat thrusters w/chest press x44 & Damn it’s x16

– Curls for the girls x44 & Mercan w/brick side by side x16 OYO

– Plank 44 sec & Pullups on the playground x16 OYO

MARY: None

Numberama: 10

Namerama: Cheetah, Dri-Prime, Masterload, Motherboard (R), Dreamer (R), Creeper (2.0), Spaceballs (2.0), Cookie & Grits (R)

Pledge Prayer Announcement

4 men bolting, pyramiding and burpeeing

  • When: 20180719
  • QIC: Bed Pan
  • The PAX: Grits (R), Motherboard (R), Thumper (R)


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Intro: YHC signed up for this Q date a couple weeks ago and created this Q days before the actual Q date.  This would turn out to be 4 men bolting, pyramiding and burpeeing.  Excited to be back at Accelerator

 

COT: mosey over to the shed (where the blocks are stowed)

SSH x20 IC

Alternating Merkans w/block x10 (each arm) on Q

 

THANG:

Derkan Run Around -each person from the PAX and YHC does derkans on Q…while one person from the PAX runs a half lap around Doty Park.  When that person from running returns, another person takes his place.  We did the derkans on the benches (feet were placed on the bench seat and hands on the ground). YHC called the up and the down.

Wall Sit/Squat Run Around -repeat explanation from previous excercise except replace Derkans with Wall Sit/Squats.  YHC called the up and the down for Squats w/block.  Turned into prolonged squats (more like wall sits w/block).

LBC Run Around -repeat explanation from previous excercise except replace Wall Sit/Squats with LBCs.  YHC called the up and the down for LBCs.  YHC had the PAX placed their feet on the benches while doing LBCs.

Moved into the pyramid excercise…

 

Pyramids:

  • Merkans w/block x30 on Q, Tricep Extensions w/block x30 on Q, Flutterkicks w/block x30 IC (reduce 10 reps for next pyramid)
  • Merkans w/block x20 on Q, Tricep Extensions w/block x20 on Q, Flutterkicks w/block x20 IC (reduce 10 reps for next pyramid)
  • Merkans w/block x10 on Q, Tricep Extensions w/block x10 on Q, Flutterkicks w/block x10 IC

 

Burpee/Wall Sits: PAX does 5 burpees together IC. After this, one person from the PAX goes and begins wall sitting w/block while the remaining PAX starts the next round of 5 more burpees.  After this, another person from the PAX joins the recent person that left and begins doing wall sits with him while the remaining PAX does 5 more burpees.  When the last person goes and begins his wall sits, the first person comes back and does 5 more burpees.  Continue the pattern till…The number of the PAX should equal number of rounds of burpees each person has to do.  In this case we had 4 PAX, everyone had to do 4 rounds of 5 burpees (20 burpees).

 

MARY:

Freddy Mercury x20 IC

American Hammer w/block x20 IC

Magoo x20 on Q

stow blocks

 

recover, recover

 

Pledge

Prayer

Announcements: Grits said, Old Flame is raising money in jars for a good cause and running 52 miles on the bridge because he’ll be 52 this year.  YHC brought up about a unofficial workout happening at the Goose Creek Rural Fire Department on Red Bank Rd on just tuesdays 6pm.  Hopefully this will turn into an official F3 AO in the coming future.

Numberama: 4

Namerama: Grits (R), Motherboard (R), Thumper (R), Bed Pan

Moleskin: No one HCed today on the preblast because of injuries and possible rain.  The rain subsided.  YHC was worried he would be the only one today at Accelerator.  Got excited that 3 at least showed up today.  Everyone got their evening workout in and sounded like everyone enjoyed it from how tired we were.  YHC came close to merlotting but it did not happen

 

 

 

DORA with Benches

  • When: 20180702
  • QIC: Peaches
  • The PAX: Pretzel, AC/DC, Grits, QC, Woody, Cold Cut, EZ-Go, Peaches


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8 men sweated out bad Ju-Ju

Weather: A very humid mid-70s with an 83% gibbous waining moon hanging in a clear sky. (plenty of hungry mosquittos too)

Warmup: DQx10, TTTx15, SSHx20, BACx15 each way.
THANG: Situps with lower legs raised on a picnic bench x 15.
DORA – Heavy version:
Dora’s 300 = 300 squats while partner Cusack carried a picnic bench 50 yards to do 10 Derkins then return for the switch-out.
Dora’s 200 = 200 American Hammers (2ct) while partner Cusack carried a picnic bench 50 yards to do 10 curls with it then return for the switch-out.
Dora’s 100 = 100 Merkins while partner Cusack carried a picnic bench 50 yards to do 10 OHP with it then return for the switch-out.
NOTE: Between each Dora stage, the PAX ran a short zig-zag pattern between the benches on the mid-sidewalk.
The Dora went by fast so YHC called audibles to fill the time with more bench-situps, merkins, and a Tammy Wynette of 100 WW1s combined with bench OHPs & Curls.

Mary: Flutter Kicks x25, Mosquitto Slaps x25, Dying Cochroach x12 as time expired.

Moleskin: Q juice saved the Qs butt – YHC signed up to Q last week but then came down with a sinus infection. Breathing was labored in high humidity; Pretzel had to temporarily call cadance so YHC could recover his breath. The modified Dora with a bench was new and tue PAX seemed to enjoy the challenge of variety. It was not a super difficult workout but it meet all F3 standards. (High heart rate, sweating & groaning)

Devo: ‘Do your job’ – YHC’s father (Clyde) was wounded as a soldier in the Korean War. He lost part of a lung and was eligible to return home. Clyde refused and told the officer that he had a job to finish and he did not want the responsibility of having another man to do his job. Do ypur job men so no one else has to.
Bible Ref: “Whatever you do, do it all for the glory of God.” 1 Corinthians 10:31

May The Odds Be Ever In Your Favor

  • When: 20180607
  • QIC: BedPan
  • The PAX: Grits (Respect), Motherboard (Respect), Thumper (Respect), Sergeant Slaughter, Good Times, Cheetah (ruck), Hardrive, Hotwire, BedPan


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Conditions: 85, partly cloudy, humid

FNGs: No FNGs

COP:

LBAC foward & backward x 15 IC

TTT x 15 IC

SSH x 15 IC

The Thang:

The PAX moseyed over to the Jaba (the hut) to grab a block and then moseyed back to the flag to begin the workout.  Once The PAX and YHC got back to the flag, YHC explained the workout to them.  YHC would roll a six-sided die and whatever the number that was rolled, that would be the excercise either on Q or IC.  Do this for 20 minutes and then do the second set for 20 minutes.

1st set for 20 minutes:

Roll a 1-Blockees w/block 10 IC

Roll a 2-Flutterkicks w/block 10 IC

Roll a 3-Monkey Humpers 10 IC

Roll a 4-Curls w/block 10 on Q

Roll a 5-American Hammer w/block 10 IC

Roll a 6-Merkans w/block 10 on Q

2nd set for 20 minutes:

Roll a 1-Squats w/block 10 IC

Roll a 2-Overhead Press w/block 10 on Q

Roll a 3-Adjustment Body Builders w/block 10 IC

Roll a 4-Iron Crosses w/block 10 on Q

Roll a 5-LBC w/block 10 on Q

Roll a 6-Bear Crawl

For a while it seemed we were doing Monkey Humpers nonstop and not enough blockees so, YHC began calling upon random chosen members from the PAX to roll the die to show that the die was not leavied to one side. Towards the end, when YHC would call upon a random chosen member from the PAX to roll the die, that person would have to lead that particular excerice (“next excercise is ___, starting postion, move, IC/on Q, excercise”).  After these 40 minutes, YHC had the PAX stow the blocks at the Jaba (the hut) and then preceded to Mary.

Mary:

The Magoo x 15 on Q

Numberama: 9

Namerama, Pledge and BOM

Devo: no devo

Moleskin:

YHC was recently blessed by Cheetah to begin Qing.  This was YHC’s first official Q (non Co Q).  YHC created this workout while on vacation in Virginia for a week.  YHC missed being at Accelerator, since being out of town, and wanted to do his first official Q at Accelerator before YHC moves to Goose Creek on June 14th.  Overall I think the PAX really enjoyed it and would totally use it again sometime.  PS: Grits did his hardest to try to throw off YHC while leading the workout.